1 T Margarine or butter 2 c Chopped celery 1 cn Condensed cream of chicken -soup (10 3/4 oz) 1/2 c Milk 1/2 t Onion powder 1/4 t Dried thyme leaves 1/8 t Pepper 1 pk Frozen vegetables (16 oz) -(combination of broccoli, -cauliflower and carrots), -thawed 1 1/2 c Cooked, cubed chicken 1 cn Hungry Jack Refrigerated -Flaky Biscuits In large skillet, melt margarine. Add celery and soup over medium-high heat until crisp-tender. Stir in soup, milk, onion powder, thyme and pepper; mix well. Stir in vegetables and chicken; heat through. Spoon into 12x8" baking dish. Heat oven to 375'F. Separate dough into 10 biscuits. Cut each biscuit into 4 pieces. Arrange biscuits over hot filling. Bake at 375'F. for 20-25 minutes or until biscuits are golden brown and filling is bubbly. |
1 sm Zucchini, shredded 1 sm Yellow Squash, shredded 2 Carrots, shredded 1 sm Onion, sliced thin 2 tb Water 2 ts Margarine Combine the zucchini, yellow squash, carrots, onion and water in a skillet. Cover and cook over medium heat for 4 to 5 minutes, or until the vegetables are tender. Add the margarine. Saute, uncovered, until all the moisture has evaporated. Serve immediately. Serves 2 One Serving = Calories: 94 Carbohydrates: 14 Protein: 3 Fat: 4 Sodium: 83 Potassium: 453 Cholesterol: 0 Exchange Value: 2 Vegetable Exchanges + 1 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. |
1 T Extra light olive oil 1 ts Extra light olive oil 2 md Onions, thinly sliced 1 md Red bell pepper, sliced/seed 10 oz Boneless beef tenderloin* 1/2 ts Ground black pepper 1/2 c Low sodium tomato paste 3 T Chopped parsley 2 T Worcestshire sauce 3 c Mushroom caps, 1/4" slices 2 c Snow peas** 2 c Beef broth 2 T Cornstarch in 1/2 cup water 3/4 c Nonfat sour cream 1 T Chopped dill 1 ts Chopped dill 6 c Cooked broad noodles * Pound and slice tenderloin diagonally into 5"x1/4" strips. ** Trim and string snow peas cutting them into lengthwise strips. 1. In a large skillet heat oil. Saute onions and bell peppers, stirring until barely softened, about 8 minutes. Remove vegetables with a slotted spoon and set aside. 2. In same skillet, brown beef slices on one side only for one minute. Sprinkle with pepper and turn slices over. Stir in tomato paste, parsley, worcestshire sauce, sauteed onions and bell peppers, mushrooms, and snow peas. Continue to cook for five minutes. Remove from heat. 3. In medium sauce pan, bring beef broth to a boil. remove from heat and stir in disloved cornstarch. Return to heat and boil, stirring constantly for thirty seconds or until mixture thickens. Remove pan from heat and cool slightly. 4. Gently stir in sour cream until just incorporated. Pour sauce over meat and vegetables and reheat gently (DO NOT BOIL!). Add dill. 5. Place noodles in large serving platter. Spoon meat, vegetables, and sauce over noodles. Each serving provides: 1 FA, 1 P, 4 V, and 10 optional calories. Weight Watchers Magazine, December 1993. |
-----------------------------VEGETABLE FRITTATA----------------------------- 1 Sweet potato [8oz] 2 c Broccoli, chopped 4 Eggs 4 Egg whites 1/2 ts Salt 1/4 ts Pepper 2 ts Vegetable oil 1/4 c Green onion, chopped 2 Garlic cloves, minced 1 ts Dried tarragon 1/4 c Fontina cheese, shredded ------------------------BANANA SMOOTHIE [EA SERVING------------------------ 1/2 c Yogurt 1 Banana 1 tb Maple syrup Menu: Vegetable Frittata, green salad whole grain bread banana smoothie Vegetable Frittata: Packed with vegetables, this puffy frittata makes a comforting meatless supper on a cold winter night. Peel sweet potato; cut into 1/2-inch pieces. Place in steamer basket over boiling water; cook, covered, for 5 minutes. Add broccoli; cook, covered for 4 minutes or until potato is tender and broccoli is tender-crisp; set aside. Meanwhile, in bowl, whisk together eggs, egg whites, salt and pepper; set aside. In 9-inch ovenproof skillet, heat oil over medium heat; cook onion, garlic and tarragon, stirring, for about 2 minutes or until softened. Arrange sweet potato mixture in bottom of skillet, pour egg mixture over top. Reduce heat to medium-low; cook, covered, for about 12 minutes or until bottom is golden and edges are set but centre still jiggles slightly. Sprinkle cheese over top; broil for 2-3 minutes or until light golden and cheese is bubbly. Per serving: about 202 calories, 14 g protein, 9.7 g fat, 15 g carbohydrate. Banana Smoothy: include all ingredients in blender and pulse until smooth. Pour into individual serving bowls and chill well before serving. Monday's Menu: Calories Fat Vegetable Frittata 202 9.7 g Green salad 25 0.3 g 1 TB low-fat dressing 25 2.2 g 1 sl whole-grain bread 68 0.7 g 1 ts butter 33 3.7 g Banana smoothie 231 2.5 g Total: 584 19.1 g Percent from fat: 29 percent Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96 [-=PAM=-] [email protected] |
Ingredients | |||||
1 | each | onion | |||
2 | each | green peppers | |||
2 | each | tomatoes | |||
1/2 | pound | broccoli | |||
1/2 | pound | cauliflower | |||
4 | tablespoon | butter | |||
1 | teaspoon | red chili powder | |||
1/2 | teaspoon | turmeric | |||
1 | ginger, fresh, 1 inch | ||||
3 | each | garlic, cloves | |||
2 | tablespoon | white vinegar | |||
2 | tablespoon | tomato puree | |||
Directions: | |||||
Chop onion; cut green peppers, tomatoes, broccoli, and cauliflower into 1 inch cubes. Melt butter and saute
Vegetables / 13
Vegetable Guacamole
Vegetables / 4
Vegetable Cheese Puff
Vegetables / 10
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