Vegetarian Cooking for Healthy Living Recipes

NOTE:  Two recipes listed per page. Please scroll down to see the second one.

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Potato & Vegetable Stew

POTATO AND VEGETABLE STEW Equally good hot or cold, this stew is a good choice for a summer picnic and it's even better the second day.  Makes:  8 servings 1 large chopped onion 3 cloves garlic, minced 1 28-ounce can (3½ cups) Italian style stewed tomatoes 1 large green pepper, seeded and cut into chunks 6  small white potatoes, unpeeled and cut into 1-inch pieces 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon mixed Italian herbs ½ teaspoon salt 2 cups frozen peas and carrots Nonfat cooking spray Saute onion and garlic in a large kettle which has been sprayed with a nonfat cooking spray.  Add all remaining ingredients except peas and carrots.  Bring to a boil, cover, reduce heat and continue cooking about 20 minutes or until potatoes are just tender.  Add peas and carrots and continue cooking about 5 minutes or until stew is heated thoroughly.  Nutrient Analysis 1 1/4 cup serving 93 Calories, 3 g Protein, 21.5 g Carbohydrate, 0g Fat, 0 mg Cholesterol, 409 mg Sodium, 2 g Fiber.  Exchanges: 1 vegetable, 1 starch

Lemony Vegetable Pasta

LEMONY VEGETABLE PASTA This salad is best when made early in the day so the flavors blend. Makes: 8 servings Pasta: 3 cups cooked rotini pasta ½ cup frozen peas ½ cup coarsely grated carrots ¼ cup raisins 1 diced Granny Smith apple ¼ cup green onions ¼ cup diced celery ½ teaspoon celery seed 3 tablespoons fresh parsley, snipped Dressing: ¾ cup plain, nonfat yogurt 1 tablespoon nonfat, mayonnaise 3 tablespoons lemon juice 1 tablespoon Dijon-style mustard 1 tablespoon brown sugar ¼ teaspoon onion powder 2 teaspoons lemon zest ½ teaspoon herb and spice blend seasoning, to taste Lemon pepper to taste. Pasta: Combine pasta, peas, carrots, raisins, apple, green onions and celery with celery seed and parsley. Dressing: In large bowl, mix all dressing ingredients together and add to the pasta ingredients.  Chill at least 2 hours or overnight Nutrient Analysis: 3/4 cup 132 Calories, 4.5 g Protein, 28 g Carbohydrate, 0.5 g Fat, 0 mg Cholesterol, 43 mg Sodium, 1 g Fiber Exchanges: 1 Vegetable, 1 Starch, ½ Fruit