“This is so yummy especially when hot.’’

INGREDIENTS

  Vegetable cooking oil spray
3/4 cup chopped sweet onions
2 cloves garlic, minced
1 tbsp. tomato paste
1 tsp. ground cumin
3/4 tsp. chili powder
4 cups fat free vegetable broth
4 tbsp.  chopped fresh cilantro
4 – 6 inch corn tortillas, cut into 1/2 inch-wide strips
1 1/2 cups chopped fresh Roma tomatoes
2/3 cup canned black beans, rinsed and drained
2/3 cup frozen corn kernals
1 1/2 tbsp. minced, seeded jalapeno chili *

DIRECTIONS

• Spray large nonstick saucepan with vegetable oil spray.
• Add onion and garlic; cook over medium heat, stirring often until onion begins to become tender, about 5 minutes.
• Stir in tomato paste, cumin and chili powder.
• Add broth and 2 tablespoons cilantro; bring to boil.
• Reduce heat; cover and simmer for 15 minutes.
• Add tortillas, tomatoes, beans, zucchini and jalapeño to soup.
• Cover; simmer until zucchini is tender, about 5 minutes.
• Season to taste with salt and pepper.
• Ladle soup into bowls.
• Sprinkle with remaining 2 tablespoons cilantro.
• Serve with garnishes of choice.

“The mixture that usually served with salad that makes it unusual.”

INGREDIENTS

2 cups frozen yellow corn kernals, thawed
1/3 cup sliced green onions
2 tsp. ground cumin
2 tsp. dried oregano
1 – 15 ounce can black beans, rinsed and drained
1 14.5 ounce can reduced sodium diced tomatoes
1 4.5 ounce can chopped green chilies
4- 6 inch corn tortillas (I like the thin ones)
1 1/2 cups reduced-fat Cheddar Cheese or Mexican cheese blend, shredded
6 tbsp. fat free yogurt
   Cooking Oil Spray

DIRECTIONS

• Preheat the oven to 400 degrees F.
• Combine the first 7 ingredients in a mixing bowl.
• Place 2 tortillas in an 11 x 7 inch baking dish coated with cooking oil spray.
• Spoon half of corn mixture over tortillas.
• Top with 3/4 cup cheese.
• Repeat layers, ending with cheese.
• Bake for 15 minutes.
• Let stand at least 2 minutes to set, then serve and top each serving with 1 tablespoon sour cream.
• Note: Those more adventuresome might want to try adding a little jalapeno or chipotle peppers to this. Start out small, you can overpower quickly when using only veggies.

“It’s a cuisine that is perfectly served.”

INGREDIENTS

2 tsp.   olive oil
2 garlic clove, thinly sliced
4 cups pre-washed packaged fresh baby spinach leaves
2 teaspoon lemon juice
2 cup cooked angel hair pasta
8 cherry tomatoes, halved

DIRECTIONS

• Heat the oil in a large non stick skillet.
• Add garlic and cook over medium heat, stirring frequently, until just softened.
• Add spinach, cooking and tossing gently until wilted, 2-3 minutes.
• Sprinkle spinach with lemon juice, then add cooked warm pasta.
• Cook, tossing mixture, until heated through, 1-2 minutes.
• Serve in individual pasta bowls and garnish with cherry tomato halves.

“This recipe when serve makes the most out of it.”

INGREDIENTS

4 cups sweet potatoes, peeled,and diced
1 1/2 tbsp.   vegetable oil
1 1/2 cups onions or red onions, diced
2 cups zucchini, diced (can also use a mixture of yellow squash & zucchini)
1 cup frozen corn kernals
1 cup red bell pepper, seeded and chopped
1 cup green bell pepper, seeded and chopped
1/8 to 1/4 cup jalapeno peppers, seeded and chopped
3/4 cup green onions, sliced thin
1 tbsp.    garlic, minced
1/4 cup fresh chopped cilantro
1/4 cup fresh Italian chopped parsley
1 1/2 tsp.   chili powder
1 tsp.  ground cumin
1 tsp.   salt
1/4 tsp.   freshly ground black pepper

DIRECTIONS

• Sauté the sweet potato in the vegetable oil for 5 minutes in a large non-stick skillet.
• Add the onion and sauté for another 5 minutes, stirring often.
• Add the zucchini, corn, bell pepper and jalapeno, and continue to sauté the mixture for 5 additional minutes, stirring often.
• Add the green onions and garlic, and sauté for 3 to 5 minutes or until the vegetables are to the desired tenderness you prefer.
• Add the remaining ingredients and cook an additional 2 minutes to allow the seasoning to blend together.

“This is really delicious, so amazing!”

INGREDIENTS

   Cooking spray or olive oil spray
2 tbsp. cornstarch (divided)
1/2 cup water (divided)
2 1/2 cups shredded Chinese cabbage
2 medium carrots, shredded
4 ounces mushrooms, diced (use any mixture of shiitake, button & portabella)
1 cup chopped water chestnuts
1 tbsp. grated fresh ginger root
2 tbsp. low sodium soy sauce
2 tbsp. sliced green onions (or more)
12 egg-roll wrappers*

DIRECTIONS

• Spray a baking sheet with cooking oil spray.
• Dissolve one tablespoon of the cornstarch into 1/4 cup water and set aside.
• Lightly spray a wok or large nonstick, sauté pan with cooking spray (or use olive oil – just a tiny bit is needed) and heat over low heat.
• Combine cabbage, carrots, mushrooms, water chestnuts and ginger in the pan.
• Cook for five to seven minutes or just until vegetables begin to wilt (you still want a little crunch to them) stirring constantly to keep from burning.
• Stir in cornstarch mixture and soy sauce.
• Cook until the sauce thickens.
• Add green onions at very end to keep them crisp.
• Dissolve the remaining tablespoon of cornstarch in 1/4 cup water.
• Brush onto egg-roll wrappers and fill with vegetables and wrap.
• Bake in a 350-degree oven for 15 minutes or until brown.

“It’s hearty and palatable to serve as an entrée!”

INGREDIENTS

1 – 30 ounce jars chunky low fat pasta sauce
4 cups fresh broccoli florets
2 tbsp.    olive oil
1 medium red bell pepper, thinly sliced
1 medium onion, thinly sliced
1 small zucchini, sliced into thin strips
1 small yellow squash, sliced into thin strips
1 tbsp.  chopped fresh basil
1/2 tsp.  thyme
1 – 12 ounce package fettuccine, cooked and drained
  Grated Parmesan cheese

DIRECTIONS

• Simmer the sauce until heated through in a medium saucepan.
• Set aside and keep warm.
• In a large skillet, sauté broccoli in oil for about 3 minutes.
• Add red pepper, onion, zucchini, yellow squash, basil and thyme; sauté until tender.
• Spoon the sauce over hot fettuccine.
•  Spoon the vegetable mixture over pasta.
• Sprinkle with cheese and serve.

“This has some combination that adds to the taste of common spaghetti. Fantastic!”

INGREDIENTS

1 pound spaghetti or thin spaghetti, uncooked
4 medium tomatoes (about 4 cups), seeded and chopped
1 – 15 ounce can Italian-flavor tomato sauce
1 tsp.  dried basil or 2 tablespoons fresh basil
1/2 tsp.  freshly ground black pepper
1 tbsp. vegetable oil
1 pound fresh asparagus (about 2 cups) *, cut into 1-inch pieces
1 medium zucchini or yellow squash, halved and sliced thin
1 medium red bell pepper, cut in 1/2-inch pieces
   Freshly grated Parmesan cheese

DIRECTIONS

• Prepare the pasta according to package directions; drain.
• Combine tomatoes, tomato sauce, basil and black pepper; mix well and bring to a boil in a large saucepan.
• Reduce heat, cover and simmer for 20 minutes.
• Remove cover and cook, stirring occasionally, 15 to 20 minutes longer, or until slightly thickened.
• Heat the oil over medium-high heat in a large skillet.
• Add asparagus, zucchini and bell pepper.
• Stir-fry until vegetables are tender.
• Combine pasta with vegetable mixture and toss well.
• Spoon tomato sauce over pasta and sprinkle with Parmesan cheese.
• Note : *If desired, substitute two 10-ounce packages frozen asparagus, cut, thawed and drained, for fresh asparagus.

“It’s a saucy mixture good as a main dish. It’s really delicious!”

INGREDIENTS

6 large fresh tomatoes
2 tbsp.  olive oil
1 1/2 cups sliced fresh white mushrooms
1 cup chopped onion
1 – 10 ounce package frozen chopped spinach, thawed and drained
2 tsp. minced garlic
1 tsp. dried basil leaves, crushed
1 vegetable bouillon cube, crushed
1/4 tsp. ground black pepper
1/2 cup quick-cooking rice
1/4 cup plus 2 tablespoons freshly grated Parmesan cheese

DIRECTIONS

• Preheat the oven to 400ºF.
• Use tomatoes held at room temperature until fully ripe.
• Cut a slice from the top of each tomato; remove pulp, leaving a 1/4-inch thick shell; set aside.
• Chop tomato pulp (makes about 3-1/2 cups).
• In a large skillet over high heat, heat oil until hot.
• Add mushrooms and onion; cook and stir until tender, about 10 minutes.
• Add spinach, reserved chopped tomatoes, garlic, basil, salt and pepper.
• Cook over low heat, stirring occasionally, until flavors blend, about 10 minutes; stir in rice.
• Remove from heat; cover and let stand for 5 minutes.
• Stir in 1/4 cup Parmesan cheese.
• Place tomato shells in a 13 × 9 × 2-inch baking pan. Spoon hot mixture into shells, dividing evenly.
• Sprinkle 1 teaspoon Parmesan cheese on top of each.
• Bake until tomatoes are hot and filling is golden, about 15 minutes.
• Serve as an accompaniment to grilled chicken or pork or as a main dish.

“It’s a healthy mixture with crusty warm bread. Enjoy!”

INGREDIENTS

1 pound Spaghetti or Linguine, uncooked
2 – 28 ounce cans peeled plum tomatoes
3 tsp. olive oil
5 tsp. finely minced garlic
2 – 6 ounce cans tomato paste
2 1/2 tsp.  dried oregano, crumbled
  Salt and pepper, to taste
2/3 cup minced fresh parsley

DIRECTIONS

• Prepare the pasta according to package directions; drain.
• Purée the tomatoes in a blender or food processor. In a medium saucepan, heat the oil, and add the garlic.
• Sauté the garlic, stirring it for 15 seconds (do not let it brown).
• Add the puréed tomatoes, tomato paste, oregano, salt and pepper.
• Bring the sauce to a boil, reduce the heat and simmer the sauce for 20 minutes.
• Remove the sauce from the heat and stir in the parsley.
• Pour over pasta.

“It’s one of the uncommon dishes to serve. Wonderful!”

INGREDIENTS

4 large fresh portabella mushroom caps
3 cups dry red wine
2 tbsp. shallots or red onions, minced
2 tbsp. fresh garlic, chopped
1/4 cup olive oil
1 tbsp. fresh rosemary, chopped
1/2 tsp. dried thyme
   Salt and pepper, to taste

DIRECTIONS

• Place the mushrooms in a shallow pan; combine remaining ingredients and pour over the top of the mushrooms.
• Marinate for 1-2 hours, turning once.
• Remove from marinade and cook on hot grill for 3 minutes on each side.
• Slice and serve as a side dish or main course.
• Dispose of marinade.