The Online Recipe Box

Try this Cold soup for the hot summer weather.

Ingredients:

• 3 cups fresh or frozen blueberries
• 1 cup skim milk
• 1/3 cup orange juice
• 1/3 cup non-fat plain yogurt
• 2 tbs brown sugar, firmly packed

Directions:

1. Combine 2 1/2 cups of the blueberries, milk, orange juice, yogurt and brown sugar in a food processor or blender. Process until smooth.
2. Pour soup into a large bowl and add remaining 1/2 cup of blueberries. Chill for 4 hours.

Source: 500 Fat Free Recipes

Servings: 4 (1 cup each)

Nutrition Info:

• Calories: 128
• Fat: 0.6g
• cholesterol: 1.3 mg
• Protein: 4g
• Carbs: 28g

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Ingredients:

• 1/4 cup water, nonfat chicken broth or vegetable broth
• 1 cup chopped onion
• 1 clove garlic, minced
• 2 cups chopped fresh or low-sodium canned tomatoes
• 1/2 tsp dried rosemary leaves
• 1 tsp dried mint leaves
• 1/4 cup chopped fresh parsley
• 1 tsp honey
• 1/4 tsp black pepper
• 1 cup low-sodium tomato sauce
• 2 cups nonfat cottage cheese
• 2 egg whites, lightly beaten
• 2 large zucchini, sliced 1/2 inch thick
• 1/2 cup nonfat grated Parmesan cheese

Directions:

1. Heat water or broth in a heavy saucepan over medium heat. Add onion and garlic. Cook and stir over medium heat for 5 minutes or until vegetables are lightly browned. Add more liquid during this process if necessary.
2. Add tomatoes, rosemary, mint, parsley, honey, black pepper and tomato sauce. Cover and simmer for 15 minutes.
3. In a bowl combine cottage cheese and egg white. Chill until ready to assemble casserole.
4. Broil zucchini on both sides until lightly browned.
5. Preheat oven to 375 degrees F.
6. To assemble, place half of the sauce in the bottom of a 9-by-13 inch baking dish. Sprinkle with half of the Parmesan cheese. Place a layer of zucchini on top of the sauce and Parmesan, and top with the cottage cheese-egg mixture. Layer with the remaining zucchini slices andn top with the rest of the tomato sauce and Parmesan cheese.
7. Bake for 45 minutes and let stand for 10 minutes before cutting.

Source: 500 Fat Free Recipes

Servings: 6

Nutrion info:

• Calories: 74
• cholesterol: 1 mg
• Fat: 0.4g
• Protein: 6g
• Carbs: 12.8g

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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

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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

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