RATATOUILLE

RATATOUILLE 

I only make this in the summer and fall when my garden is producing.

1/2 cup chopped onion

1 clove garlic, minced
1 tablespoon olive oil
3 cups cubed, peeled eggplant
1 medium zucchini, halved lengthwise and cut into 1/4-inch slices (1 1/2 cups) 
1 cup chopped, peeled tomato (2 medium) or one 14.5-oz can diced tomatoes, drained
3/4 cup chopped green sweet pepper
3 tablespoons dry white wine, chicken broth, or vegetable broth
1/4 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon snipped fresh basil or oregano 
1.  In a large skillet cook onion and garlic over medium heat till tender.  Stir in all other ingredients.  Bring to boiling; reduce heat.  Simmer, covered, about 10 minutes or until vegetables are tender.  Uncover and cook about 5 minutes more or until most of the liquid has evaporated, stirring occasionally.  Season to taste.  


77 calories, 4 grams total fat, 1 gram saturated fat, 75 mg sodium, 10 g carbo, 3 grams fiber, 1 gram protein
4% vitamin A, 37% vitamin C, 1% calcium, 4% iron

SPICY CHICKPEAS

I haven't tried this yet, but I know I'll like it, just looking at the ingredients.

PAKISTANI SPICY CHICKPEAS
five servings

"Tender cooked chickpeas are simmered lightly with tomatoes, lemon juice and onions in a spicy blend of toasted cumin seeds, chili powder and lemon pepper. Served warm, this makes a deliciously fragrant appetizer."

INGREDIENTS:

2 tablespoons vegetable oil 1 teaspoon cumin seeds 1/2 teaspoon salt 1/2 teaspoon chili powder 1/2 teaspoon lemon pepper

2 tomatoes, chopped 2 (15 ounce) cans garbanzo beans, drained 1 tablespoon lemon juice 1 onion, chopped

DIRECTIONS:

1.	In a large pot over low heat, warm oil and cumin; heat until cumin turns a darker shade of brown.
2.	Add salt, chili powder and lemon and pepper seasoning; mix well. Stir in tomatoes; once the juice begins to thicken add in chickpeas and mix well.
3.	Add in lemon juice and mix well; add onions and stir until they become soft.
4.	Remove from heat and place into a serving bowl; serve immediately. Calories: 71 | Total Fat: 5.8g | Cholesterol: 0mg

muffins

WHEAT BRAN MUFFINS

1 1/4 cups wheat or oat bran
1 cup all-purpose flour
2 teaspoons baking powder
1/4 teaspoon baking soda
3/4 cup applesauce
1/2 cup skim milk
1/3 cup honey
1/4 cup Egg Beaters (I use egg whites)
1 tablespoon cooking oil
1/2 cup raisins, snipped dried apricots, or snipped dried apples
1.  Spray bottoms of twelve 2 1/2-inch muffin cups with Pam; set aside.  In a mixing bowl, combine bran, flour, baking powder, and baking soda.  Make a well in the center of the dry mixture; set aside.
2.  In another bowl combine applesauce, milk, honey, egg whites and oil.  Add applesauce mixture all at once to dry mixture.  Stir just till moistened.  Fold in raisins.
3.  Spoon batter into prepared cups, filling each 2/3 full.  Bake in a 400 degree oven about 20 minutes.  Makes 12 muffins.
126 calories, 2 g total fat (0 saturated fat) 0 chol., 138 mg sodium, 28 g carbs, 2 g fiber, 4 g protein.  6% daily calcium, 10% iron.

Crustless pumpkin pie

Do you love pumpkin pie as much as I do?

It's the healthiest holiday dessert that exists!  But you can make it a PERFECT holiday, or any-time-of-the-year, dessert.

Forget the crust.

Take your favorite pumpkin pie filling recipe.

Substitute non-fat evaporated milk for the  regular kind.

For every egg, substitute 2  egg whites.

Add 1/2 cup of flour (ideally 1/2 cup of whole-wheat flour) to the mix.

Spray a pie pan with Pam, and pour the filling in.

Bake at 350 degrees for 45 to 50 minutes.

Serve with a tablespoon full of lower fat Cool Whip.

You'll think you are sinning, but you aren't.

Healthified chicken tortilla casserole

HEALTHIFIED CHICKEN TORTILLA CASSEROLE

I found this on the "Eat Better America" website.  This may be a copyright infringement;
if so I'll remove it, if asked to do so.

58% less sat fat • 50% less fat • 27% fewer calories than the original recipe—see the comparison. Smart ingredient changes keep the flavor but cut the fat by 11 grams per serving in this Mexican-inspired easy-mix oven bake. Fromeatbetteramerica.

prep time:20 min

start to finish:1 hr 15 min

makes:8 servings

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1	can (10 3/4 oz) 98% fat free 45% less sodium condensed cream of chicken soup
1	can (4.5 oz) chopped green chiles
1	container (8 oz) fat-free sour cream
1/2	cup fat-free (skim) milk
1 1/2	teaspoons chili powder
1/2	teaspoon ground cumin
2 1/2	cups shredded cooked chicken breast
8	yellow corn tortillas (6 or 7 inch), torn into bite-size pieces
1	medium green bell pepper, chopped (1 cup)
1	large tomato, chopped (1 cup)
1 1/2	cups shredded sharp Cheddar cheese or Mexican cheese blend (6 oz)

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1.	Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In large bowl, mix soup, chiles, sour cream, milk, chili powder and cumin until blended. Stir in chicken, tortillas and bell pepper. Stir in tomato and 1 cup of the cheese. Spoon and spread mixture in baking dish.
2.	Cover with foil. Bake 40 minutes. Uncover; sprinkle with remaining 1/2 cup cheese. Bake uncovered 5 to 10 minutes longer or until cheese is melted and mixture is bubbly. Let stand 5 minutes.
High Altitude (3500-6500 ft): Heat oven to 375°F.

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Nutritional Information

1 Serving: Calories 270 (Calories from Fat 100); Total Fat 11g (Saturated Fat 5g, Trans Fat 0g);Cholesterol 60mg; Sodium 610mg; Total Carbohydrate 22g (Dietary Fiber 2g, Sugars 4g); Protein22g Percent Daily Value*: Vitamin A 15%; Vitamin C 15%; Calcium 20%; Iron 8% Exchanges: 1 1/2Starch; 0 Other Carbohydrate; 0 Vegetable; 2 1/2 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

tomato black bean and barley soup

                            TOMATO BLACK BEAN BARLEY SOUP

Ingredients

1 small yellow onion, chopped

2 cloves garlic, crushed

1/2 cup Italian salad dressing

4 cups water

1 15 oz. can black beans, drained

1 15 oz. can diced tomatoes, undrained

1/2 cup quick-cooking barley

Handful fresh basil, chopped (from the garden) or use 1 tsp dried basil

Salt and pepper to taste

1 medium green pepper, chopped (from the garden!!!)

Dollops of non-fat sour cream (optional) Omit if dairy-free!

Directions

1. In large saucepan, cook onion and garlic in dressing in large saucepan on medium heat 5 minutes or until onion is tender, stirring frequently.

2. Stir in all remaining ingredients except green peppers and bring to a boil.

3. Reduce heat to medium-low and simmer for 15 minutes, stirring occasionally.

4. Remove from heat and stir in green peppers. Cover and let stand for 5 minutes.

5. Top each bowl with dollop of sour cream.

6. Cook frozen corn according to the directions on the package.

7. Make homemade wheat rolls, or serve with store bought bread.

7. Serve Tomato Black Bean Barley Soup with Corn and Wheat Rolls.