• 2 cups vegetable or chicken stock (or two cups water and two teaspoons bullion)
• 1 medium onion, chopped
• 2 stalks celery, chopped
• 2 carrots, chopped
• 1/4 cup white beans
• 3 cloves garlic, minced
• 2 cans diced Italian style tomatoes
• 1/2 cup peas, fresh or frozen
• 3/4 cup pasta shells
• 1 tablespoon dried basil
• 1 tablespoon dried parsley

Directions:

1. Add stock, onion, celery, carrots, beans and garlic to pot.
2. Bring to a boil.
3. Reduce heat to medium, cover and cook for 10 minutes.
4. Add peas and tomatoes.
5. Return to a boil and add pasta.
6. Simmer for 10 minutes or until pasta is tender.

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Ingredients:

* 1 bunch spinach
* 1 cup milk (Use soy or almond milk to make it dairy free or Vegan)
* 4 spoonfuls of Orange Juice concentrate.
* 2 cups frozen strawberries.
* 1 teaspoon vanilla

Directions:

• Add ingredients to Blender.
• Blend on high until smooth.
• If ingredients will not blend in your blender add a little more milk.

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• 1/2 can of artichoke hearts, drained and chopped  
• 4 0z button mushrooms
• 1 tomato seeded and choped
• 1/4 cup green onion, finely chopped
• 1/4 cup snipped fresh parsley  
• 1/2 tbs  dried basil
• 3/4 tsp dried oregano  
• 1/2 oz feta cheese, crumbled

Directions:

1. In a medium bowl, toss together all the ingredients except the feta.
2. Add the feta and toss gently.

Nutritional Info:

Servings: 4

Source: Diabetes.org

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• 1 teaspoon butter or margarine
• 2 tablespoons water
• 2 tablespoons brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 pound of yams, cooked, drained and sliced

Directions:

1. In a skillet on medium heat, melt butter.
2. Add water, brown sugar, and spices. Heat 2 minutes or until bubbly.
3. Add yams to pan and carefully spoon sauce over yams. Turn heat to low, cover, and heat for 5 minutes.

Serves: 2

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• 1 cup rice.
• 2 medium potatoes, chopped.
• 1 medium onion, chopped.
• more chopped vegetables if desired such as carrots, peas or green beans.
• 2 tbs oil
• 1 tbs curry powder (1/2 tbs for a mild curry flavor).
• 5 tbs milk or plain yogurt.
• 2 tbs butter or margarine.
• 1/2 tbs salt

Directions:

1. Prepare rice.
2. Stirfry vegetables on high heat in oil.
3. When Potatoes are soft add curry powder, milk or yoghurt, butter or margarine and salt.
4. Remove from heat and serve vegetable mixture over rice mixture.

Serves 2

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Ingredients:

• 1/4 zuchinni, sliced
• 1 medium carrot, sliced
• 1 medium onion, chopped
• 1 medium yellow squash, sliced
• 1 medium tomato, chopped
• Handful of green beans

Directions:

1. Heat oil over high heat in a pan.
2. Add zuchinni, carrots, onions, squash, tomatoes, and green beans.
3. Fry until vegetable are browned and tender.
4. Enjoy over pasta or rice.

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Ingredients:

• 1 medium – large pumpkin
• 1 cup brown rice
• 3 cups water
• 2 tbs oil
• 1 medium onion, chopped
• 2 medium carrots, chopped
• 1 medium potato, chopped
• 1 medium squash, chopped
• 2 tbs brown sugar
• 1 can cream of mushroom soup
• 1 tbs salt
• 1/4 tsp garlic powder
• 1/2 tsp pepper

Directions:

1. Cook the rice in 3 cups of water.
2. Carve the top of the pumpkin and scrape out the seeds and the pulp. Don’t throw the top (lid) away.
3. Heat oil over high heat and saute onions, carrots, potatoes, and squash, cook until tender.
4. Add the cream of mushroom soup and brown sugar, salt, garlic powder and pepper to vegetable mixture, mix together.
5. Add rice, mix together.
6. Pour into pumpkin, put the lid back on the pumpkin and bake at 350 degrees F for 90 minutes. Be sure not to over cook or else the pumpkin will collapse.

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• 1 cup Rice
• 1 medium onion, chopped
• 1 medium yellow squash, sliced
• 1/2 zucchini, sliced
• 1 medium carrot, sliced
• 1 cup milk
• 2 tbs butter or margarine
• 2 tbs flour

Directions:

1. Prepare rice.
2. In a steamer steam the onions, squash, zucchini and carrots.
3. Once rice and vegetables are ready cook milk, butter and flour in a sauce pan over medium heat, whisk until sauce thickens.

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• 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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• 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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