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Baked Potato Skins
Servings: Variable
Preparation Time: 5 minutes
Cooking Time: 1 hour
Serve with any oil-free dressing or salsa.
- Medium-size baking potatoes
- Seasonings of your choice, optional
- Oil-free dressing, optional
Preheat the oven to 450 degrees.
Scrub the potatoes and prick them several times with a fork. Bake for 45 minutes to 50 minutes. Cut the potatoes in half lengthwise. Gently scoop out the insides of the potatoes, leaving about
1/4 inch next to the skin. Reserve the insides for other uses.
Turn on the broiler. Season the potato skins with the seasonings of your choice or brush them with a small mount of oil-free dressing. Place them on a broiler pan and broil until lightly browned. Watch them carefully to make sure they don't burn.
Sautéed Italian Zucchini
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 10 minutes
- 1/4 cup water
- 1 clove garlic, minced
- 5 to 6 small zucchini (1 pound), trimmed and sliced
- 2 tablespoons soy sauce
- 2 tablespoons chopped fresh parsley
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
Put the water and garlic in a pan. Add the remaining ingredients. Saute, stirring occasionally, until softened but not mushy, about 10 minutes.
Fresh Salsa
Servings: Makes 2 cups
Preparation Time: 15 minutes
Use as a topping for burritos or other Mexican-style food, or serve as a dip for Oven-Baked Tortilla Chips or raw vegetables.
- 2 cups finely chopped tomatoes
- 1 small onion, finely chopped
- 1/3 cup chopped canned green chilies
- 1/4 to 1/3 cup finely chopped fresh cilantro
- 1 tablespoon fresh lime juice
- Pinch or two cayenne (optional)
Combine all of the ingredients, except the cayenne, in a small bowl and mix well. Taste. Add cayenne if your taste buds permit.
Note: This will keep in the refrigerator for about 1 week.
Roasted Garlic Spread
Servings: Variable
Preparation Time: 5 minutes
Cooking Time: 1 to 1 º hours
Spread on toast or crackers for a delicious treat.
- 1 head garlic (try elephant garlic)
Preheat the oven to 300 degrees F.
Remove the loose, papery, outer skin from the garlic. Put the whole head, root-end down, in a shallow baking dish. Roast for 1 to 1 1/4 hours or until the garlic is soft. Cool until it is easy to handle.
Squeeze the soft garlic out of the skin.
Variation: Mix the roasted garlic with 3 cups cooked white beans. Process in a blender or food processor until smooth. Add 1/4 teaspoon crushed red pepper flakes for a spicier spread.
Garbanzo Guacamole
Servings: Makes 2 cups
Preparation Time: 15 minutes
Chilling Time: 2 to 4 hours
This is a lower-fat version of the traditional guacamole. Because of the small amount used, however, it still contains some fat. To reduce the amount of fat, eliminate the avocado. The recipe will still be delicious. Serve with oil-free tortilla chips or fresh vegetables.
- 1 15-ounce can garbanzo beans, rinsed and drained
- 1 tablespoon fresh lemon juice
- 1 clove garlic, crushed
- 1 medium onion, chopped
- 1/2 small avocado, peeled and chopped (optional)
- 1 medium tomato, chopped
- 4 scallions, thinly sliced
- 1 tablespoon canned chopped green chilies
Place the garbanzo beans in a food processor or blender. Add the lemon juice and garlic. Process briefly, until the garbanzos are slightly chopped. Add the onion and the avocado, if desired. Process again until the mixture is chunky. Place the mixture in a bowl and add the remaining ingredients. Mix well. Cover and chill before serving.
Oven Baked Tortilla Chips
Servings: Makes 96 Chips
Preparation Time: 5 minutes
Cooking Time: 5 to 7 minutes
These are a delicious substitute for the greasy corn chips you need to dip in salsas and bean dips.
Preheat oven to 450 degrees F.
Cut each tortilla into eight wedges. Lay them on a dry baking sheet in a single layer. Bake for 5 to 7 minutes, or until crisp. Watch them carefully so they don't burn. Store in an airtight container.
The following is a 12-day menu plan. Remember you don't have to follow these exactly. You're welcome to choose from these suggestions any meals that look tasty and practical to you and repeat them as often as you like.
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