Dee Posted April 22, 2003 Share Posted April 22, 2003 1. Honey Banana Pops Prep: 5 min. 2 bananas 4 wooden sticks 2 tsp. honey 1 Tbs. plus 1 tsp. chopped nuts Cut bananas in half. Insert wooden stick into the cut ends. Mix honey and chopped nuts. Roll each banana pop in the mixture. Source: National Honey Board Per serving: calories 107, fat 1.8g, 14% calories from fat, cholesterol 0mg, protein 1.5g, carbohydrates 23.9g, fiber 2.4g, sugar 19.1g, sodium 2mg, diet points 2.3. Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 1.4, Bread: 0.0, Lean meat: 0.1, Fat: 0.3, Sugar: 0.2, Very lean meat protein: 0.0 2. Peanut Butter, Carrot, and Honey Sandwich Prep: 5 min. 1/4 cup peanut butter 1 Tbs. plus 1 tsp. honey 4 small carrots, grated 8 slices whole grain bread Mix first three ingredients together. Spread on sandwich bread. Source: National Honey Board Per serving: calories 337, fat 11.3g, 30% calories from fat, cholesterol 0mg, protein 10.6g, carbohydrates 49.8g, fiber 6.4g, sugar 14.0g, sodium 452mg, diet points 6.9. Dietary Exchanges: Milk: 0.0, Vegetable: 1.0, Fruit: 0.0, Bread: 2.4, Lean meat: 0.4, Fat: 1.6, Sugar: 0.4, Very lean meat protein: 0.0 3. Breaded Tofu Prep: 10 min, Cook: 10 min. 1/4 cup plus 2 Tbs. seasoned breadcrumbs 2 Tbs. lowfat milk 1 large egg, lightly beaten 1 lb. tofu, cut into 1 inch slices 1/4 cup virgin olive oil Combine breadcrumbs, and salt and pepper to taste on a sheet of wax paper. Combine milk and egg in a shallow bowl and mix thoroughly. Dip tofu in milk mixture and dredge in breadcrumbs to coat thoroughly. Heat oil in a heavy nonstick skillet over medium high heat. Sauté tofu 5-7 minutes per side, or until browned. Per serving: calories 185, fat 10.8g, 51% calories from fat, cholesterol 71mg, protein 13.1g, carbohydrates 10.6g, fiber 1.8g, sugar 1.3g, sodium 331mg, diet points 4.7. Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.5, Lean meat: 0.3, Fat: 1.6, Sugar: 0.0, Very lean meat protein: 1.1 4. Broccoli Sun Dried Tomato Gratin Prep: 15 min, Cook: 50 min. 3/4 lb. broccoli florets 2 Tbs. unsalted butter 2-1/2 Tbs. all purpose flour 1-2/3 cups skim milk, warm 1/3 cup grated Parmesan cheese 1/3 cup Swiss cheese, grated 1/2 tsp. salt optional 1/4 lb. firm light tofu, patted dry and finely chopped 1/4 cup sun dried tomatoes, soaked if not oil-packed 2/3 cup dry seasoned breadcrumbs Preheat oven to 375°F. Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 6-8 minutes or until broccoli is bright green and almost tender. Rinse under cold water and drain thoroughly. Chop coarsely and set aside. Melt butter in a heavy saucepan over low heat. Stir in flour and cook 3 minutes, stirring constantly, until mixture starts to bubble. Gradually whisk in warm milk. Bring to a boil over medium high heat, whisking constantly. Reduce heat to medium and simmer 4 minutes or until mixture begins to thicken. Stir in Parmesan and Swiss cheese until cheese melts. Season with salt and pepper to taste. Remove from heat and set aside. Combine chopped broccoli with tofu and sun dried tomatoes in a buttered shallow baking dish. Pour cheese sauce over broccoli and tofu mixture. Sprinkle with breadcrumbs. Bake 25 minutes or until crumbs are golden and mixture is bubbly. Per serving: calories 280, fat 11.5g, 36% calories from fat, cholesterol 31mg, protein 16.6g, carbohydrates 29.8g, fiber 4.2g, sugar 9.0g, sodium 831mg, diet points 6.2. Dietary Exchanges: Milk: 0.7, Vegetable: 1.5, Fruit: 0.3, Bread: 1.4, Lean meat: 1.0, Fat: 1.8, Sugar: 0.0, Very lean meat protein: 0.3 5. Carob Brownies Prep: 10 min, Cook: 25 min. 1/4 cup unsalted butter 1/4 cup applesauce 1/2 cup maple syrup 1/4 lb. soft tofu, drained 1 tsp. vanilla extract 1/2 cup carob powder 2/3 cup whole wheat pastry flour 1 tsp. baking powder 1/4 tsp. salt 1 cup pecan pieces, (optional) Preheat oven to 350°F. Combine first 5 ingredients in a food processor. Process until smooth. Stir together next 4 ingredients in a separate bowl. Add to tofu mixture and process until just combined. Stir in nuts. Pour into a lightly buttered 9 inch square baking pan. Bake in center of oven 25-30 minutes, until a toothpick inserted in the center comes out clean and the brownies have begun to pull away from the edges of the pan. Cool briefly and cut into squares. This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only. Per serving: calories 261, fat 16.5g, 52% calories from fat, cholesterol 16mg, protein 3.6g, carbohydrates 30.8g, fiber 5.0g, sugar 14.4g, sodium 80mg, diet points 6.1. Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.1, Bread: 0.5, Lean meat: 0.2, Fat: 3.1, Sugar: 1.2, Very lean meat protein: 0.1 6. Microwave Miso Soup Prep: 10 min, Cook: 10 min. 1 shiitake mushroom, stemmed and thinly sliced 4 cups fish stock or clam juice 1/4 cup miso paste 1/4 lb. tofu, cut into 1/2 inch cubes 2 scallions, trimmed and cut into 2 inch lengths Combine first 2 ingredients in a microwave safe bowl. Cover and microwave 5 minutes on high, or until mushroom is soft. Stir in miso paste and tofu. Cover and microwave 2 minutes on high, or until hot. Serve sprinkled with scallions. This recipe serves 4 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 4 only. Per serving: calories 106, fat 3.9g, 33% calories from fat, cholesterol 0mg, protein 9.7g, carbohydrates 8.4g, fiber 2.0g, sugar 0.8g, sodium 1384mg, diet points 2.6. Dietary Exchanges: Milk: 0.0, Vegetable: 0.3, Fruit: 0.0, Bread: 0.3, Lean meat: 0.0, Fat: 0.4, Sugar: 0.0, Very lean meat protein: 0.3 7. Tofu and Bell Pepper Pockets Prep: 10 min, Cook: 15 min. 1 Tbs. plus 1 tsp. olive oil 2 red onions, sliced 2 red or green bell peppers, cut into julienne strips 1/8 tsp. salt optional 1 lb. firm tofu, cut into 1 inch strips 1/2 tsp. ground cumin 1/2 tsp. thyme, or 2 tsp. fresh, chopped 6 ounces black olives, drained and sliced 4 whole wheat pitas, halved Heat half the oil in a heavy nonstick skillet over medium heat. Add onion, bell pepper, salt, and pepper to taste. Sauté 10 minutes, stirring frequently, or until vegetables are very tender. Transfer to a platter and set aside. Heat remaining oil in same skillet over high heat. Sauté tofu and salt and pepper to taste 2-3 minutes. Stir vegetables, cumin and thyme into skillet. Mix thoroughly and cook until heated throughout. Remove from heat and stir in black olives. Stuff mixture into pita bread halves and serve. Per serving: calories 372, fat 14.0g, 32% calories from fat, cholesterol 0mg, protein 15.7g, carbohydrates 51.3g, fiber 7.7g, sugar 8.2g, sodium 753mg, diet points 7.6. Dietary Exchanges: Milk: 0.0, Vegetable: 2.0, Fruit: 0.0, Bread: 2.4, Lean meat: 0.0, Fat: 2.3, Sugar: 0.0, Very lean meat protein: 0.8 8. Tofu Loaf Prep: 10 min, Cook: 45 min. 1 lb. tofu 3 carrots, peeled and grated 2 parsnips, peeled and grated 1 cup green peas, thawed if frozen 1/3 cup almonds, finely ground 1/4 lb. cream cheese with chives, softened 1 cup parsley, chopped Preheat oven to 350°F. Combine all ingredients, except 1/2 cup parsley, in a large bowl. Mix well. Pour into a greased loaf pan. Bake 45-50 minutes, until firm. Sprinkle with remaining parsley and serve. This recipe serves 4 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 4 only. Per serving: calories 371, fat 20.8g, 48% calories from fat, cholesterol 27mg, protein 16.9g, carbohydrates 33.1g, fiber 9.6g, sugar 10.6g, sodium 425mg, diet points 7.7. Dietary Exchanges: Milk: 0.0, Vegetable: 4.5, Fruit: 0.0, Bread: 0.3, Lean meat: 0.5, Fat: 3.7, Sugar: 0.0, Very lean meat protein: 1.1 9. Vegetable Tofu Stir-Fry Prep: 10 min, Marinate: 30 min, Cook: 10 min. 1/4 lb. mushrooms, chopped 2 Tbs. lite soy sauce 1/4 cup dry sherry or vegetable stock 2 Tbs. fresh ginger, minced 3 cloves garlic, minced 1 lb. carrots, sliced 1 lb. tofu, thinly sliced 1 tsp. vegetable oil 1 lb. snow peas, thawed if frozen 1 bunch scallions, cut into 1 inch pieces Combine first 7 ingredients in a bowl and marinate 30 minutes. Heat oil in a heavy skillet or wok over medium high heat. Add tofu mixture and stir-fry 3-4 minutes. Add remaining ingredients and stir-fry 3-4 minutes or until carrots are tender. Per serving: calories 227, fat 7.3g, 28% calories from fat, cholesterol 0mg, protein 15.6g, carbohydrates 26.2g, fiber 9.0g, sugar 10.2g, sodium 358mg, diet points 3.8. Dietary Exchanges: Milk: 0.0, Vegetable: 2.9, Fruit: 0.0, Bread: 0.6, Lean meat: 0.0, Fat: 1.2, Sugar: 0.0, Very lean meat protein: 1.1 10. Vegetarian Lasagna Prep: 20 min, Cook: 1:10. 1 Tbs. olive oil 2 onions, chopped 2 cloves garlic, crushed 2 carrots, chopped 2 large sticks celery, chopped 1 red bell pepper, seeded and chopped 7 ounces mushrooms, chopped 6 tomatoes, peeled and chopped 2 Tbs. tomato paste 1/4 cup fresh basil, chopped 1/4 cup fresh parsley, chopped 3/4 cup soft tofu 3/4 lb. lasagna noodles 1/4 cup seasoned breadcrumbs 1-1/2 Tbs. grated Parmesan cheese Preheat oven to 350°F. Heat oil in a heavy nonstick skillet over medium-high heat. Sauté next 5 ingredients about 5 minutes until onions are soft. Stir in mushrooms and cook 1 minute. Stir in next 4 ingredients and bring to a boil over medium-high heat. Reduce heat to low. Cover and simmer about 10 minutes or until vegetables are tender. Remove from heat. Beat tofu until smooth. Stir 1/4 cup tofu into vegetable mixture. Cook pasta in a large pot of boiling salted water 7-10 minutes, or until al dente. Drain. Spread a third of the vegetable mixture into a greased 9x13 inch ovenproof dish. Top with 2 sheets of pasta. Continue layering vegetable mixture and pasta, finishing with a layer of pasta. Spread remaining beaten tofu evenly over pasta. Combine breadcrumbs and cheese and sprinkle over lasagne. Bake 50 minutes, or until golden. This recipe serves 6 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 6 only. Per serving: calories 360, fat 5.4g, 13% calories from fat, cholesterol 1mg, protein 13.6g, carbohydrates 66.6g, fiber 6.8g, sugar 11.7g, sodium 259mg, diet points 6.8. Dietary Exchanges: Milk: 0.0, Vegetable: 3.5, Fruit: 0.0, Bread: 3.1, Lean meat: 0.1, Fat: 0.6, Sugar: 0.1, Very lean meat protein: 0.2 11. Backyard Wagon Train Bean Salad Prep: 10 min, Cook: 5 min. 1 lb. canned dark red kidney beans 1 cup wagon wheel pasta, or small elbow macaroni, drained 1 cup canned whole kernel corn, drained 1/4 cup fresh parsley, chopped 1/3 cup olive oil 1/4 cup cider vinegar 2 Tbs. Dijon mustard 2 cloves garlic, minced 1 tsp. ground cumin 1 tsp. chili powder 1 tsp. cayenne pepper, optional Mix beans , pasta, corn, and parsley in a medium-sized bowl. In a smaller bowl, blend oil, vinegar, mustard, garlic, cumin, chili powder, and cayenne pepper. Toss together with bean and pasta mixture. Serve at room temperature. Makes 4 to 6 servings. Adapted from the Boutique Bean Pot Cookbook by Kathleen Mayes and Sandra Gottfried, 1992, Woodbridge Press. Courtesy American Dry Bean Board. Per serving: calories 670, fat 20.6g, 27% calories from fat, cholesterol 0mg, protein 30.1g, carbohydrates 95.8g, fiber 19.3g, sugar 9.5g, sodium 211mg, diet points 11.7. Dietary Exchanges: Milk: 0.0, Vegetable: 0.1, Fruit: 0.0, Bread: 6.2, Lean meat: 0.0, Fat: 3.6, Sugar: 0.0, Very lean meat protein: 0.0 12. Baked Three Bean Stew Prep: 15 min, Cook: 55 min. 1 lb. canned baked beans 1 lb. canned red kidney beans 1 lb. canned butter beans 1/2 cup tomato ketchup 1/4 cup mustard 1/4 cup Worcestershire sauce 2 onions, finely chopped 3 Tbs. brown sugar 1 Tbs. dark molasses Preheat oven to 350°F. Combine all ingredients in a casserole. Bake, uncovered, for 55-60 minutes. This recipe serves 12 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 12 only. Per serving: calories 142, fat 0.7g, 4% calories from fat, cholesterol 0mg, protein 6.4g, carbohydrates 30.0g, fiber 5.7g, sugar 10.6g, sodium 460mg, diet points 2.3. Dietary Exchanges: Milk: 0.0, Vegetable: 0.5, Fruit: 0.0, Bread: 1.2, Lean meat: 0.0, Fat: 0.0, Sugar: 0.5, Very lean meat protein: 0.4 13. Beanfeast with Dumplings Prep: 15 min, Cook: 35 min. 2 Tbs. oil 1-1/4 large onions, sliced 2 tsp. curry powder 11 ounces carrots, sliced thinly 5 ounces parsnips, sliced 1 cup canned tomatoes 10 ounces canned red kidney beans, drained 10 ounces canned butter beans, drained 3 ounces plain flour, plus extra for rolling 3/4 tsp. baking powder 1 ounce cheddar cheese Heat oil in a large pan and fry the onions until soft. Add the curry powder, carrots, and parsnips and fry for 1 minute. Add tomatoes, bring to a boil, cover and simmer for 25 minutes. Add beans with salt to taste. In a separate bowl, add enough water to flour and baking powder to make a smooth dough. Roll out on a floured surface and cut out 4 3 inch rounds. Divide and add cheese to the rounds; draw up the dough to enclose. Add to the pan, cover, and cook for 10 minutes or until tender. Note: Freezing not recommended. Per serving: calories 381, fat 10.2g, 23% calories from fat, cholesterol 7mg, protein 14.2g, carbohydrates 61.1g, fiber 12.9g, sugar 14.1g, sodium 308mg, diet points 6.4. Dietary Exchanges: Milk: 0.0, Vegetable: 3.4, Fruit: 0.0, Bread: 2.7, Lean meat: 0.3, Fat: 1.8, Sugar: 0.0, Very lean meat protein: 0.7 14. Cheese Croquettes Prep: 15 min, Cook: 5 min, plus refrigeration time. 6 ounces Swiss cheese, shredded 6 ounces manchego cheese, shredded 2 tsp. prepared mustard 2 Tbs. parsley, minced 1-1/2 tsp. unsalted butter, softened 1 cup seasoned breadcrumbs 1/4 cup wheat germ 1/4 cup raw sunflower seeds, finely ground 1/2 cup vegetable oil Combine all ingredients, except oil, in a mixing bowl. Season with salt to taste. Shape into size of small eggs, 5 per serving. Refrigerate 30 minutes or until cheese balls begin to harden. Heat 1/2 inch oil in a heavy nonstick skillet. When temperature reaches 375°F, fry croquettes 2-1/2 minutes per side or until browned. You may need to do this in batches. Transfer croquettes to paper towels to drain. Serve hot. Per serving: calories 585, fat 39.6g, 60% calories from fat, cholesterol 88mg, protein 30.2g, carbohydrates 28.4g, fiber 3.0g, sugar 3.2g, sodium 1204mg, diet points 14.9. Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 1.6, Lean meat: 3.6, Fat: 5.8, Sugar: 0.0, Very lean meat protein: 0.0 15. Chili Bean Snack Mix Prep: 15 min, Cook: 50 min. 2 lbs. canned garbanzo beans, drained and rinsed 1 butter flavored vegetable cooking spray 4 cups square rice cereal, or square wheat or corn cereal 2 ounces pretzel goldfish, or pretzel sticks 1/2 lb. mixed dried fruit, chopped 6 ounces dried pineapple chunks 1/2 cup roasted pumpkin seeds 2 Tbs. Worcestershire sauce, (reduced sodium optional) 1 Tbs. plus 1 tsp. chili powder 1 Tbs. onion powder 1 Tbs. paprika 1/8 tsp. salt optional Dry garbanzo beans well on paper toweling. Place beans in large skillet and spray generously with cooking spray; cook over medium heat, stirring frequently, until they begin to brown, 8 to 10 minutes. Transfer beans to jelly roll pan and bake at 350°F until browned and beginning to crisp on the outside, 20 to 25 minutes. Transfer beans to large bowl; add cereal, pretzel sticks, dried fruit, pineapple chunks and pumpkin seeds. Combine Worcestershire sauce, chili powder, garlic and onion powder and paprika; add to snack mixture and toss to coat well. Spray mixture generously with cooking spray and toss. Transfer mixture to roasting pan. Bake snack mix at 350°F for 15 minutes, stirring every 5 minutes. Cool; store in air tight container at room temperature. NOTE: Sweet Bean Snack Mix Ð Make snack mix as above, substituting 1 tablespoon honey and 1 tablespoon apple juice for the Worcestershire Sauce and 4 teaspoons ground cinnamon, 1 1Ú2 teaspoons ground nutmeg and 1 teaspoon ground allspice for the chili, garlic and onion powders and paprika. Courtesy American Dry Bean Board. 16. Honey-Soy Chicken Bulgur Casserole Prep: 10 min, Cook: 1:30. 3 Tbs. soy sauce 1 Tbs. honey 1 whole chicken, cut up 2 Tbs. oil 1 cup bulgur 1/2 tsp. dried basil 3 cups chicken stock Preheat oven to 350°F. Combine soy sauce and honey in a bowl. Rub chicken pieces with mixture. Heat oil in a heavy nonstick skillet over medium high heat. Sauté chicken 8-10 minutes turning occasionally until browned on all sides. Transfer chicken to a casserole and pour bulgur over. Season with salt and pepper to taste and sprinkle with basil. Pour stock over mixture. Cover and bake 50 minutes or until chicken is cooked throughout. This recipe serves 4 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 4 only. Per serving: calories 496, fat 14.8g, 27% calories from fat, cholesterol 155mg, protein 57.1g, carbohydrates 32.8g, fiber 6.6g, sugar 5.2g, sodium 1453mg, diet points 10.3. Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 1.5, Lean meat: 0.5, Fat: 2.8, Sugar: 0.3, Very lean meat protein: 7.2 17. Stuffed Peppers Prep: 10 min, Cook: 35 min. 4 medium red or green bell peppers, top 1/2 inch cut off and reserved, seeded and white membranes removed 1-1/2 cups vegetable or chicken stock 3/4 tsp. rosemary, or 2 tsp. fresh, minced 3/4 tsp. thyme, or 2 tsp. fresh, minced 1/2 tsp. marjoram, or 1-1/2 tsp. fresh, minced 1/4 tsp. salt optional, or to taste 1 cup bulgur or old fashioned oatmeal 1 tomato, diced Preheat oven to 350°F. Place bell peppers in a steamer basket over boiling water. Cover saucepan and steam peppers 2 minutes or until tender. Remove peppers from steamer. Place cut side down on paper towels to drain. Pat insides of peppers dry. Combine next 5 ingredients in a heavy saucepan. Bring to a boil. Stir in bulgur. Cover and simmer over low heat 10 minutes. Stir in tomato. Divide mixture evenly and spoon into peppers. Cover with pepper tops. Place in a baking dish. Cover and bake 20 minutes or until peppers are very tender. Per serving: calories 154, fat 1.0g, 6% calories from fat, cholesterol 0mg, protein 5.5g, carbohydrates 34.0g, fiber 8.1g, sugar 4.0g, sodium 114mg, diet points 2.1. Dietary Exchanges: Milk: 0.0, Vegetable: 1.3, Fruit: 0.0, Bread: 1.5, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0 18. Tex-Mex Nut Burgers Prep: 15 min, Cook: 10 min. 1/4 cup couscous, or 3/4 cup cooked rice 1/4 cup boiling water 1/4 cup ketchup 1 Tbs. Worcestershire sauce 1 Tbs. cider vinegar 1 Tbs. chili powder 1 tsp. dry mustard 1 tsp. ground cumin 1 tsp. brown sugar 1/4 tsp. cayenne pepper 1/4 tsp. ground coriander 1 clove garlic, minced 1 small green bell pepper, seeded and finely chopped 1/4 cup onion, finely chopped 2/3 cup ground almonds 2/3 cup roasted peanuts, finely ground 2/3 cup raw sunflower seeds, finely ground wax paper 4 oat bran pitas 1 cup salsa Pour couscous into boiling water. Cover saucepan and set aside for 10 minutes or until water is absorbed. Combine next 12 ingredients in a non-reactive mixing bowl. Mix thoroughly. Combine ground nuts and seeds with couscous. Transfer nut mixture to ketchup mixture and stir until well combined. Using a half cup measure, make 1 burger per serving. Place mixture between 2 pieces of wax paper and form burgers into 3-1/2 inch diameter patties. Heat a heavy nonstick skillet over medium heat. Cook burgers in skillet 1 minute on first side. Turn and cook another 2-3 minutes or until lightly browned. Transfer burgers to drain on paper towels before serving. Keep warm. Serve nut burgers with pita bread and salsa. Per serving: calories 674, fat 38.0g, 47% calories from fat, cholesterol 0mg, protein 24.9g, carbohydrates 70.1g, fiber 14.1g, sugar 9.2g, sodium 825mg, diet points 14.3. Dietary Exchanges: Milk: 0.0, Vegetable: 1.1, Fruit: 0.0, Bread: 2.8, Lean meat: 1.4, Fat: 4.1, Sugar: 0.4, Very lean meat protein: 0.0 19. BBQ Summer Vegetables & Rice Prep: 15 min, Marinate: 10 min, Cook: 10 min. 2 tsp. olive oil 3-1/2 Tbs. chopped onions, or chopped green onion 2 Tbs. balsamic vinegar 2 cloves garlic, crushed 2 tsp. Dijon mustard 1/8 tsp. black pepper 3/4 medium yellow summer squash, cut into 1/2 inch rounds 3/4 medium green zucchini, cut into 1/2 inch rounds 3/4 medium eggplant, cut into 1/2 inch rounds 1-1/3 cups cooked rice Place first six ingredients in a bowl and blend thoroughly to make a marinade. Add the squash, zucchini, and eggplant to the marinade. Marinate for at least 10 minutes. Place vegetables on the grill, turning regularly and brushing with extra marinade. Cook until brown on each side. Serve over cooked rice. If desired, use part of the leftover marinade as a sauce. Per serving: calories 146, fat 2.9g, 17% calories from fat, cholesterol 0mg, protein 3.9g, carbohydrates 27.7g, fiber 4.0g, sugar 5.9g, sodium 39mg, diet points 2.9. Dietary Exchanges: Milk: 0.0, Vegetable: 1.2, Fruit: 0.0, Bread: 1.1, Lean meat: 0.0, Fat: 0.5, Sugar: 0.0, Very lean meat protein: 0.0 20. Brown Rice and Vegetable Pizza Prep: 10 min, Cook: 15 min. 3 cups cooked brown rice, cooled 2 egg whites, beaten 1 cup shredded mozzarella cheese nonstick cooking spray 2/3 cup purchased pizza sauce 1 tsp. ground black pepper 1 clove garlic, minced 1 Tbs. grated Parmesan cheese 1 cup mushrooms, sliced 1/4 cup red or green bell pepper, chopped 1 green bell pepper, seeded, cut into rings Preheat oven to 400°F. Combine cooled rice with 1/3 cup mozzarella cheese and egg whites. Press into a 12 inch pizza pan sprayed with cooking spray. Bake 5 minutes. Combine pizza sauce with pepper and garlic. Spread over the baked rice crust. Top with next 4 ingredients and sprinkle with the remaining mozzarella cheese. Garnish with green pepper rings. Bake 10 minutes. This recipe serves 4 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 4 only. Per serving: calories 285, fat 7.4g, 23% calories from fat, cholesterol 16mg, protein 14.9g, carbohydrates 39.8g, fiber 4.0g, sugar 2.8g, sodium 403mg, diet points 6.0. Dietary Exchanges: Milk: 0.0, Vegetable: 0.5, Fruit: 0.0, Bread: 1.9, Lean meat: 1.2, Fat: 0.4, Sugar: 0.0, Very lean meat protein: 0.3 Quote Link to comment
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