VEGETABLES
1 tsp. margarine
1/2 c. chopped celery
1/4 c. chopped green onions
1 c. hot cooked long-grain rice, cooked without salt or fat
1 c. hot cooked brown rice, cooked without salt or fat
1 (16 oz.) can unsweetened peach slices, chopped and drained
1/4 tsp. salt
1/4 tsp. curry powder
1/4 tsp. ground ginger
fresh parsley sprigs (optional)
Spray a large nonstick skillet with nonstick cooking spray;
add margarine and place over medium-high heat until hot. Add celery and green onions and saute until tender. Stir in long-grain and brown rice, chopped peaches, salt, curry powder and ground ginger. Cover and cook over low heat for 5 minutes or until thoroughly heated. Transfer rice mixture to a serving dish and garnish with fresh parsley sprigs (if desired). Serve warm. Yields 6 servings.
Per Serving (1/2 c.): 108 Calories, 2.0 g. Protein, 1.0 g.
Fat, 22. 9 g. Carbohydrate, 0 g. Cholesterol, 0.9 g. Iron, 118 mg. Sodium and 15 mg. Calcium.
1 (10 oz.) pkg. frozen broccoli pieces, thawed
1 can (15 oz.) cream-style corn
1 egg, beaten
2 Tbsp. butter
1 Tbsp. instant minced onion
1/2 tsp. salt *
1/2 tsp. pepper *
*Can substitute Mrs. Dash's all natural seasoning (1
teaspoon).
Preheat oven to 350 degrees. Mix all ingredients, except
butter. Use half the butter to grease medium-sized casserole. Pour mixture into casserole. Dot top with balance of butter. Bake, covered, at 350 degrees for 45 minutes. Serves 6 to 8.
Per Serving: 92 Calories, 4 g. Protein (15%), 13 g.
Carbohydrate (50%), 4 g. fat (35%), 34 mg. Cholesterol and 191 mg. Sodium.
1 (9 oz.) pkg. frozen artichoke hearts, thawed (undrained)
1/4 c. water
2 cloves garlic, minced
1 (10 oz.) pkg. frozen chopped spinach, thawed and drained
1/2 c. thinly sliced leeks (about 2 oz.)
1 tsp. olive oil
1 (8 oz.) carton part-skim Ricotta cheese
4 oz. goat cheese
1/4 c. freshly grated Parmesan cheese
3 eggs, lightly beaten
1 tsp. dried whole thyme
1/8 tsp. ground white pepper
butter-flavored vegetable cooking spray
13 sheets commercial frozen phyllo pastry, thawed
Combine artichoke hearts, water and garlic in a small
saucepan. Cover and cook over medium heat 6 minutes. Drain and coarsely chop artichokes. Combine artichoke mixture and spinach in a large bowl; stir well and set aside.
Saute leeks in olive oil in a small skillet over medium heat
for 2 minutes or just until tender. Add leeks to artichoke mixture; stir in Ricotta cheese and next 5 ingredients.
Coat a 10-inch spring-form pan with cooking spray; place
1 sheet of phyllo pastry in pan (keep remaining phyllo pastry covered). Coat phyllo with cooking spray. Layer 7 more sheets phyllo pastry on first sheet, coating each layer with cooking spray and fanning each slightly to the right (the overhanging sheets of phyllo will form a circle around the pan.) Gently press phyllo into pan, forming a large shell; fill with vegetable-cheese mixture. Top with 5 more phyllo sheets, coating each layer with cooking spray and fanning each slightly to the right. Tuck top sheets down around filling. Fold edges over top to enclose filling. Bake, uncovered, at 400 degrees for 25 minutes. Cover and bake an additional 35 minutes. Let stand 15 minutes. Remove from pan. Transfer to serving platter. Serve warm. Yields 8 servings.
Per Serving: 217 Calories.
1 tsp. margarine
2 Tbsp.fine dry bread crumbs
12 oz. tofu (fresh bean curd), drained and cut up
2 egg whites
1 egg
1/3 c. skim milk
1/2 tsp. dried oregano, crushed
1/8 tsp. garlic powder
3/4 c. shredded low-fat Cheddar cheese
1 (7 oz.) can whole kernel corn with sweet peppers, drained
1 Tbsp. dried minced onion
1 medium tomato, cut in thin wedges
1 Tbsp. snipped fresh parsley (optional)
Combine tofu, egg whites, whole egg, milk, oregano, garlic
powder, 1/2 cup cheese, 1/4 teaspoon pepper and 1/8 teaspoon salt in blender. Cover and blend or process until smooth. Stir in corn and dried onion. Prepare a 9-inch pie plate by spreading margarine over the bottom and sides and sprinkling with bread crumbs. Pour tofu mixture into pie plate. Bake, uncovered, at 350 degrees for 30 to 35 minutes (a knife inserted near the center should come out clean). Arrange tomato wedges on top of quiche and sprinkle with remaining cheese. Bake until cheese is melted (about 3 minutes). Makes 4 servings.
Per Serving: 212 Calories, 18 g. Protein, 14 g.
Carbohydrate, 10 g. Fat, 83 mg. Cholesterol, 411 mg. Sodium and 254 mg. Potassium.
1 (16 oz.) can pork and beans
1 Tbsp. mustard
2 Tbsp. ketchup
1 medium onion, diced
1 Tbsp. Worcestershire sauce
4 strips bacon, partially cooked
2 Tbsp. brown sugar
Combine ingredients. Bake at 325 degrees for 45 to 60 minutes.
Serves 4 to 6.
Per Serving: 129 Calories, 5 g. Protein (16%), 22 g.
Carbohydrates (67%), 3 g. Fat (20%), 9 mg. Cholesterol and 511 mg. Sodium.
2 tsp. instant chicken bouillon granules
2/3 c. long grain rice
1/2 c. chopped green pepper
2 c. shredded zucchini or chopped broccoli
2 beaten eggs
1 c. skim milk
1/2 tsp. onion powder
1/2 tsp. dried basil, crushed
1/2 tsp. dried oregano, crushed
3/4 c. shredded low-fat Cheddar cheese
1/2 (8 oz.) container reduced-calorie soft-style cream cheese
2 Tbsp. diced pimiento
Bring bouillon granules and 1 1/2 cups water to a boil in a
saucepan; add rice. Reduce heat and simmer, covered until rice is tender (about 20 minutes). In a medium saucepan combine 1/2 cup water and green pepper and bring to boiling. Reduce heat, cover and simmer for 2 minutes. Add zucchini or broccoli. Cover and simmer for 3 to 5 minutes until crisp-tender; drain well. Set aside.
Combine eggs, milk, onion powder, basil, oregano and 1/8
teaspoon pepper in a large mixing bowl. To hot rice, stir in Cheddar cheese and cream cheese; stir the rice cheese/mixture into the egg mixture. Finally add cooked vegetables and pimiento. Spoon into a 10 x 6 x 2-inch baking dish and bake, uncovered, at 350 degrees for 30 to 35 minutes or until center is set. Let stand 5 minutes before serving. Serves 4.
Per Serving: 315 Calories, 17 g. Protein, 33 g.
Carbohydrate, 12 g. Fat, 169 mg. Cholesterol, 574 mg. Sodium and 407 mg. Potassium.
3/4 lb. fresh asparagus spears or 1 (10 oz.) pkg. frozen cut asparagus
6 eggs
3/4 c. low-fat cottage cheese
2 tsp. prepare mustard
1/8 tsp. salt
dash of pepper
1 c. sliced fresh mushrooms
1 small tomato, cut into wedges
Cook asparagus according to package directions, if
frozen. If fresh, cook in a small amount of boiling water for 8 to 10 minutes or until crisp tender. Drain spears. Reserve 3 spears for garnish. Cut remaining asparagus into 1-inch pieces. Set aside.
Beat eggs until foamy. Add cottage cheese, mustard, salt
and pepper; beat and set aside.
Spray a 10-inch ovenproof skillet with nonstick spray
coating. Cook mushrooms over medium heat until tender, then stir in asparagus pieces. Pour egg mixture over mushrooms and asparagus (put 3 reserved spears on top). Cook mixture over low heat about 5 minutes or until mixture bubbles slightly and begins to set around the edges. Bake, uncovered, in a 400 degrees oven about 10 minutes or until set. Garnish each serving with tomato. Serves 4.
Per Serving: 183 Calories, 18 g. Protein, 7 g.
Carbohydrate, 10 g. Fat, 416 mg. Cholesterol, 375 mg. Sodium and 463 mg. Potassium.
1 c. frozen whole kernel corn
1/2 c. water
1 small sweet red pepper, cut into bite-size strips
1 (6 oz.) pkg. frozen pea pods
2 tsp. margarine or butter
1/4 tsp. dried dill weed
1/8 tsp. salt
1/8 tsp. pepper
Bring frozen corn an water to a boil, then reduce heat. Cover
and simmer 4 minutes. Add red pepper and pea pods; cover and cook about 2 minutes or until pepper and pods are crisp-tender. Drain. Add the margarine or butter, dill weed, salt and pepper. Toss until margarine or butter melts and vegetables are coated. Serves 5.
Per Serving: 60 Calories, 2 g. Protein, 10 g. Carbohydrate,
2 g. Fat, 0 mg. Cholesterol, 76 mg. Sodium and 152 mg. Potassium.
1 (12 oz.) can whole kernel corn, drained (can use 1/2 c. of another cooked or canned vegetable)
1/4 c. sliced green onions
2 slightly beaten eggs
1 c. skim milk
1/4 tsp. salt
1/8 tsp. pepper
2 Tbsp. fine dry bread crumbs
2 Tbsp. grated Parmesan cheese
2 tsp. margarine, melted
In a medium mixing bowl stir together eggs, milk, salt and
pepper. Stir in corn and green onion (may set aside some corn and green onion for garnish). Spray 2 (12-ounce) casseroles with nonstick coating. Divide egg mixture between the 2. Bake, uncovered, at 325 degrees for 25 minutes.
Stir together bread crumbs, Parmesan cheese and margarine.
Put on top of baked casseroles. Put back in oven for 15 minutes more or until a knife inserted near the center comes out clean. Garnish with reserved corn and onion. Makes 2 servings.
Per Serving: 348 Calories, 18 g. Protein, 43 g.
Carbohydrate, 14 g. Fat, 282 mg. Cholesterol, 628 mg. Sodium and 627 mg. Potassium.
1 3/4 lb. acorn squash, cut in 1/2-inch thick round slices
2 medium cooking apples, cored and cut into 1/2-inch thick round slices
lemon juice
2 Tbsp. raisins
dash of ground cinnamon
2 Tbsp. reduced-calorie pancake and waffle syrup
Preheat oven to 350 degrees.
Brush apple slices with lemon juice to prevent browning.
Layer squash and apples in a 1 quart casserole. Sprinkle with raisins and cinnamon. Bake, covered, in a 350 degrees oven for 50 to 60 minutes or until squash is tender.
Before serving, drizzle squash and apples with syrup. Makes
4 servings.
Per Serving: 106 Calories, 1 g. Protein, 27 g.
Carbohydrate, 0 g. Fat, 0 mg. Cholesterol, 22 mg. Sodium and 413 mg. Potassium.
1 c. chopped onion
1 c. shredded carrots
1 clove garlic, minced
2 Tbsp. water
1 1/2 c. skim milk
1/2 c. oat bran
2 Tbsp. snipped fresh parsley
1/2 tsp. salt
1/8 tsp. ground nutmeg
1/8 tsp. pepper
1 c. shredded Cheddar or Monterey Jack cheese
4 egg whites
Bring to boiling the onion, carrots, garlic and water in a
saucepan. Reduce heat, cover and simmer about 10 minutes or until vegetables are tender (stir occasionally). Do not drain. Stir in milk, oat bran, parsley, salt, nutmeg and pepper. Over medium-high heat, bring to boiling; cook and stir 2 minutes. Remove from heat. Stir in cheese until melted. Cool slightly.
In large mixer bowl beat egg whites until stiff peaks form.
Fold in vegetable mixture. Pour into an ungreased 1 1/2 quart souffle dish and bake for 50 minutes in a 325 degrees oven. Top should be brown and a knife inserted near the center should come out clean. Serve immediately. Makes 4 servings.
Per Serving: 218 Calories, 17 g. Protein, 19 g.
Carbohydrate, 10 g. Fat, 31 mg. Cholesterol, 551 mg. Sodium and 460 mg. Potassium.
1 lb. sweet potatoes, peeled and sliced *
1/2 tsp. finely shredded orange peel
1/2 c. orange juice
1 Tbsp. molasses or brown sugar
1/4 tsp. salt
1/4 tsp. ground cinnamon
1/8 tsp. ground allspice
Bring 1 inch of water to a boil in skillet. Add sweet
potatoes; reduce heat, cover and simmer for 20 minutes or until tender. Drain. In a small bowl combine orange peel, orange juice, molasses or brown sugar, salt, cinnamon and allspice and pour over potatoes. Cook and stir gently until bubbly. Simmer, uncovered, for 5 minutes or until potatoes are glazed, spooning sauce over potatoes occasionally. Makes 4 servings.
Note: Can substitute 1 (18 ounce) can sweet potatoes for
fresh. Cut potatoes into 2-inch pieces and place in 1 quart casserole. Pour sauce over sweet potatoes and bake, uncovered, in a 350 degrees oven about 30 minutes or until heated through and sauce is bubbly.
Per Serving: 134 Calories, 2 g. Protein, 31 g.
Carbohydrate, 0 g. Fat, 0 mg. Cholesterol, 149 mg. Sodium and 323 mg. Potassium.
1 1/2 c. skim milk
2 Tbsp. all-purpose flour
1/2 tsp. salt or seasoned salt
1/8 tsp. pepper
1/8 tsp. garlic powder (optional)
1/2 c. chopped onion
4 medium potatoes, peeled and thinly sliced
1/2 c. shredded Cheddar cheese (2 oz.)
snipped fresh parsley (optional)
Stir together milk, flour, salt, pepper and garlic
powder. Cook and stir over medium heat until thickened and bubbly. Stir in onion.
Spray 1 1/2 quart casserole with nonstick spray coating.
Place half the potatoes in the casserole. Top with half the sauce and repeat layers with remaining potatoes and sauce. Bake in a 350 degrees oven, covered, about 65 minutes or until potatoes are tender (stir once). Remove from oven and sprinkle with cheese. Cover and let stand 1 to 2 minutes or until cheese is melted. If desired, garnish with parsley. Serves 8.
Per Serving: 118 Calories, 5 g. Protein, 19 g. Carbohydrate,
3 g. Fat, 8 mg. Cholesterol, 208 mg. Sodium and 339 mg. Potassium.
2 1/2 c. coarsely shredded red or green cabbage
1 small onion, thinly sliced
1/4 c. water
1 Tbsp. lemon juice
1/2 tsp. instant chicken bouillon granules
1/4 tsp. caraway seed
1 medium apple, cored and cut into bite-size pieces
apple slices (optional)
Combine cabbage, onion, water, lemon juice, bouillon
granules and caraway seed in a 2 quart saucepan; bring to boiling. Reduce heat, cover and simmer for 7 to 8 minutes (cabbage should be nearly tender). Stir in apple. Cook for 2 to 3 minutes until both apple and cabbage are tender. Can garnish with apple slices, if desired. Makes 4 servings.
Per Serving: 40 Calories, 1 g. Protein, 9 g. Carbohydrate, 0
g. Fat, 0 mg. Cholesterol, 57 mg. Sodium and 203 mg. Potassium.
1 lb. fresh whole mushrooms, rinsed, patted dry and cut in half lengthwise
1 tsp. instant beef or chicken bouillon granules
1/4 c. water
pinch of dried tarragon, crushed
3 Tbsp. dry sherry
2 tsp. cornstarch
In a 10-inch skillet combine mushrooms, water, bouillon
granules and tarragon. Bring to boiling; reduce heat, cover and simmer for 10 to 12 minutes until mushrooms are nearly tender. Meanwhile, stir together dry sherry and cornstarch until smooth; add to skillet. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Serves 4.
Per Serving: 50 Calories, 2 g. Protein, 7 g. Carbohydrate, 0
g. Fat, 0 mg. Cholesterol, 90 mg. Sodium and 431 mg. Potassium.
1 medium head cauliflower (1 1/2 lb. total), remove leaves and trim stem
1/4 c. chopped onion
1/4 c. chopped green or sweet red pepper
1/4 c. water
1/3 c. skim milk
1 Tbsp. all-purpose flour
1/2 c. shredded sharp Cheddar cheese (2 oz.)
2 Tbsp. canned chopped green chili peppers
dash of hot pepper sauce
Cook cauliflower in a small amount of boiling salted water
in a large saucepan for 15 to 20 minutes or until tender; drain.
Cook onion, green or red pepper in 1/4 cup water for 5
minutes or until tender in a covered saucepan. Stir together milk and flour until smooth and stir into vegetable mixture. Cook and stir until thickened and bubbly, then continue to cook for 1 minute more. Stir in cheese until melted. Stir in green chili peppers and hot pepper sauce; heat through. Place cauliflower on a serving plate and pour some of the cheese sauce over the top. Pass the remaining sauce. Makes 6 servings.
Per Serving: 66 Calories, 4 g. Protein, 6 g. Carbohydrate,
3 g. Fat, 10 mg. Cholesterol, 155 mg. Sodium and 264 mg. Potassium.
(Stir-Fried)
1 Tbsp. molasses or brown sugar
1 Tbsp. soy sauce
1 Tbsp. vinegar
1 tsp. grated fresh ginger root
1 c. green onions, bias sliced into 1/4-inch lengths
6 oz. fresh pea pods or 1 (6 oz.) pkg. frozen pea pods
2 c. shredded Chinese cabbage or cabbage
1 c. thin bite-size strips (green or sweet red pepper)
1 c. fresh bean sprouts
Stir together molasses or brown sugar, soy sauce and
vinegar; set aside. Spray a wok or large skillet with nonstick spray coating. Stir fry-ginger root over medium-high heat for 30 seconds (wok or skillet should be preheated). Add onions and stir-fry for 1 minute. Add pea pods and cabbage and stir-fry for 2 more minutes. Add green or sweet red pepper and bean sprouts; stir-fry for 1 minute more or until vegetables are crisp-tender. Pour sauce over vegetables and toss to coat. Heat through. Serve immediately. Makes 6 servings.
Per Serving: 41 calories, 2 g. protein, 9 g. carbohydrate,
0 g. fat, 0 mg. Cholesterol, 196 mg. Sodium and 273 mg. Potassium.
1/2 lb. Brussels sprouts or 1 (10 oz.) pkg. frozen Brussels sprouts *
1/4 c. chopped onion
1/8 tsp. salt (optional)
2 tsp. margarine
1/2 tsp. finely shredded orange peel
2 Tbsp. orange juice
1 Tbsp. sliced almonds, toasted
* If using fresh Brussels sprouts, trim stems and remove
wilted or discolored leaves. Wash Brussels sprouts and cut large ones in half lengthwise.
Cook fresh or frozen Brussels sprouts with onion and salt
(if desired) in a small amount of boiling water until crisp-tender (about 9 to 11 minutes). Drain well. Add margarine and orange peel; toss to coat. Stir in orange juice and nuts. Makes 5 servings.
Per Serving: 44 Calories, 2 g. Protein, 5 g. Carbohydrate,
2 g. Fat, 0 mg. Cholesterol, 28 mg. Sodium and 193 mg. Potassium.
1 (10 oz.) pkg. frozen chopped spinach, thaw, drain and squeeze out excess liquid
1 1/2 lb. large fresh mushrooms (about 20), remove stems (save)
1/4 c. chopped onion
2 cloves garlic, minced
1 Tbsp. margarine
1/4 c. grated Parmesan cheese
1/4 c. fine bread crumbs
1/4 c. finely chopped pimiento
1/2 tsp. dried basil, crushed
1/2 tsp. dried oregano, crushed
1/4 tsp. salt
dash of pepper
Spray a 15 x 10 x 1-inch baking pan with nonstick
coating. Chop enough mushroom stems to make 2 cups. Cook chopped mushroom stems, onion and garlic in margarine until onion is tender, but not browned (use a 10-inch skillet). Add spinach and cook over low heat until most of the liquid has evaporated. Stir in cheese, bread crumbs, pimiento, basil, oregano, salt and pepper. Spoon mixture into mushroom tops. Place stuffed mushroom tops in the prepared baking pan and bake at 425 degrees for 10 to 15 minutes or until mushrooms are tender. Makes about 20 servings.
Per Serving: 30 Calories, 2 g. Protein, 4 g. Carbohydrate,
1 g. Fat, 1 mg. Cholesterol, 78 mg. Sodium and 187 mg. Potassium.
1/2 c. butter or margarine
1/4 c. water
1 Tbsp. lemon juice
3 (6 oz.) bags radishes
3 (15 to 16 oz.) cans small whole carrots, drained
20 oz. bag frozen peas
1 1/2 tsp. salt
3/4 tsp. sugar
1/2 tsp. pepper
In 6 quart saucepan over medium heat heat butter or
margarine, water, lemon juice and radishes to boiling. Reduce heat to low; cover and simmer 30 minutes, stirring often or until radishes are tender. Add carrots and remaining ingredients; cook 10 minutes, stirring occasionally, or until carrots and peas are heated through.
A good source of Vitamin A. Low in cholesterol.
Per Serving: 160 calories.
1 (10 oz.) pkg. frozen cut broccoli
1/2 c. small frozen whole onions
2 oz. Neufchatel cheese or 2 oz. (1/4 c.) reduced-calorie soft-style cream cheese
1/2 c. skim milk
1 tsp. cornstarch
1/8 tsp. dried thyme, crushed
1/8 tsp. pepper
1 Tbsp. grated Parmesan cheese
Cook broccoli and onions together in a medium saucepan (use
package directions for broccoli). Drain, reserving 1/4 cup of the liquid and set vegetables aside.
In saucepan stir together milk, cornstarch, thyme and
pepper. Stir in the reserved liquid. Cook and stir until mixture is thickened and bubbly. Stir in Neufchatal cheese (cut in cubes) or soft-style cream cheese into the mixture in the saucepan. Cook and stir until melted; add broccoli and onions. Toss lightly and cook until just heated through. When serving, sprinkle with Parmesan cheese. Serves 4.
Per Serving: 85 Calories, 6 g. Protein, 8 g. Carbohydrate,
4 g. Fat, 13 mg. Cholesterol, 119 mg. Sodium, 233 mg. Potassium.
12 oz. celeriac, peeled and cut into julienne sticks (about 2 c.)
1/2 c. skim milk
1 tsp. cornstarch
1 Tbsp. crumbled Blue cheese
1 Tbsp. frozen snipped parsley
1 Tbsp. chopped walnuts
Bring 1 inch of water to a boil in a medium saucepan; reduce
heat to a simmer and place celeriac in steamer basket. Place steamer basket over the water; cover and steam about 5 minutes or until celeriac is crisp-tender.
Sauce: In small saucepan stir together milk and
cornstarch and cook (stirring constantly) until thickened and bubbly. Continue stirring and cooking for 1 more minute. Stir in cheese and parsley and cook until cheese melts.
Put celeriac in serving bowl and pour sauce over the top.
Sprinkle with nuts. Serves 4.
Per Serving: 60 Calories, 3 g. Protein, 9 g. Carbohydrate,
2 g. Fat, 2 mg. Cholesterol, 114 mg. Sodium and 289 mg. Potassium.
2 tsp. olive or vegetable oil
1/2 c. chopped scallions (green onions)
1 small garlic clove, minced
1/4 c. diced red pepper
1/2 c. each sliced mushrooms and zucchini
1 c. cooked brown rice
1 Tbsp. soy sauce
1/8 tsp. pepper
In 9-inch skillet heat oil over medium heat. Add
scallions and garlic and saute until softened. Add mushrooms, zucchini and red pepper and saute until pepper is tender-crisp, about 5 minutes. Add rice, soy sauce and pepper and stir to combine; cook, stirring frequently until mixture is heated through. Yield: 2 servings.
Per Serving: 182 Calories, 4 g. Protein (8%), 30 g.
Carbohydrate (66%), 5 g. Fat (25%), 0 mg. Cholesterol and 667 mg. Sodium.
vegetable cooking spray
1 c. sliced onion
1 c. sliced fresh mushrooms
2 cloves garlic, minced
4 c. sliced zucchini
1 1/2 c. thinly sliced carrots
1 c. sliced green pepper
2 c. chopped tomato
1/4 c. chopped ripe olives
1 Tbsp. seeded minced jalapeno pepper
2 (4 oz.) cans chopped green chiles, drained
1 tsp. chili powder
1/4 tsp. salt
1/2 tsp. dried whole oregano
1/2 tsp. ground cumin
1 c. (4 oz.) shredded Monterey Jack cheese
1 1/2 c. (6 oz.) shredded 40% less fat Cheddar cheese
15 (6-inch) warm flour tortillas
Coat a large Dutch oven with cooking spray; place over
medium-high heat until hot. Add onion, mushrooms and garlic. Saute until vegetables are tender and all liquid is absorbed. Add zucchini, carrot, green pepper, tomato, olives and jalapeno pepper; saute, stirring constantly, about 10 minutes or until vegetables are crisp-tender. Drain vegetables; add green chiles and next 6 ingredients; stir mixture well. Spoon 1/3 cup vegetable mixture onto each tortilla and fold edges over. Serve immediately. Yield: 15 servings.
Per Serving: 198 Calories, 8 g. Protein (16%), 28 g.
Carbohydrate (57%), 6 g. Fat (27%), 6 mg. Cholesterol and 306 mg. Sodium.