The Online Recipe Box

Ingredients:

• 1 Cup thinly sliced carrots
• 1 1/2 cups thinly sliced yellow summer squash
• 2 cups broccoli florets
• 1 1/2 cups green beans, trimmed and cut into 1-inch pieces
• 1 cup sliced red potatoes
• 1 clove garlic, minced
• 1/3 cup fresh lemon juice
• 1/4 tsp black pepper

Directions:

1. Bring 1 inch of water to a boil in a steamer. Place carrots, yellow summer squash and broccoli in a steamer basket or colander and steam, covered for 8 minutes or until just tender. Remove from steamer and set aside.
2. Bring 1 inch of water to a boil in steamer. Place green beans and potatoes in a steamer basket or colander, cover, and steam for 10 minutes or until just tender.
3. While Beans and potatoes are steaming, place garlic, lemon juice and pepper in a saucepan and simmer for 8 minutes.
4. Combine beans and potatoes with other vegetables and toss with garlic-lemon sauce.

Source: 500 Fat Free Recipes by Sarah Schlesinger

Servings: 6

Nutrition Info:

• Calories: 60
• Fat: 0.4 g
• cholesterol: 0 mg
• Protein: 2.5 g
• Carbs: 13 g

bookmark to:

(No Ratings Yet)

 Loading ...

Ingredients:

• 1/2 Cup Fat Free Italian Dressing
• 1 tbs minced fresh parsley
• 1 tsp dried basil leaves
• 1/2 tsp dried thyme leaves
• 2 medium zucchini, cut into 1 inch chunks
• 8 cherry tomatoes
• 8 medium fresh mushrooms
• 2 medium yellow bell peppers, cut into 1 inch chunks

Directions:

1. Mix dressing with parsley, basil and thyme in a small bowl. Chill for 45 minutes
2. Thread zucchini, mushrooms and bell peppers on 8 skewers.
3. Place on grill rack over medium heat. Grill turning and basting with dressing mixture, for 15 minutes or until tender.

Source: 500 Fat Free Recipes

Servings 4 (2 skewers each)

Nutrition Info:

• Calories: 43
• Fat: 0.5 g
• cholesterol: 0 mg
• Protein: 2.4 g
• Carbs: 9.4g

bookmark to:

(No Ratings Yet)

 Loading ...

Ingredients:

• 3 crushed fresh or low sodium canned tomatoes
• 1/2 cup chopped mushrooms
• 1/2 cup chopped bell pepper
• 1/2 cup chopped carrot
• 1/2 cup chopped onion
• 1/2 cup red grape juice
• 2 clove garlic minced
• 2 tbs honey
• 1/2 tsp dried basil leaves
• 1/2 tsp dried Rosemary leaves
• 1/2 tsp dried Oregano leaves
• 1/2 tsp dried thyme leaves
• 1/4 tsp black pepper
• 4 egg whites, lightly beaten
• 1 1/2 cups nonfat ricotta cheese or cottage cheese
• 8 ounces lasagna noodles, cooked, drain well
• 1 pound fresh spinach, wash, drain and chop
• 4 ounces nonfat mozzarella cheese, grated

Directions:

1. Place tomatoes, mushrooms, red peppers, carrot, onion, grape juice, garlic, honey, basil, rosemary, oregano, thyme and black pepper in a large, heavy sauce pan. Simmer for 20 minutes.
2. Preheat oven to 350 degrees F
3. Mix together the egg whites and the ricotta or cottage cheese. Set aside.
4. Assemble - Place a layer of tomato sauce in the bottom of a 9 x 1 3 inch casserole dish. Cover the sauce with a layer of cooked lasagna noodles. Spread ricotta-egg mixture over noodles and top with layer of spinach. Add another layer of noodles, another layer of sauce and finish with grated mozzarella.
5. Bake for 35 minutes. Let stand 15 minutes before cutting.

Source: 500 Fat Free Recipes

Servings: 6

Nutrition Info:

• Calories: 227
• Fat: 1 g
• Protein: 15 g
• cholesterol: 3.8 mg
• Carbs: 36 g

bookmark to:

(No Ratings Yet)

 Loading ...

Ingredients:

• 2 tbs balsamic vinegar
• 2 tbs rice vinegar
• 1 1/2 tbs honey
• 2 tsp Dijon Mustard
• 1/2 tsp black pepper
• 8 cups torn fresh spinach leaves
• 1 cup sliced strawberries
• 1/2 cup chopped red onions

Directions:

1. Combine balsamic vinegar, rice vinegar, honey, mustard, and black pepper.
2. Toss spinach, strawberries and red onions with dressing.

Source: 500 Fat Free Recipes

Servings: 4

Nutrition Info:

• Calories: 71
• Fat: 0.6 g
• cholesterol: 0 mg
• Protein: 3.7 g
• Carbs: 15 g

bookmark to:

(No Ratings Yet)

 Loading ...