Parmesan Rice and Pasta Pilaf

2 Tbsp olive oil
1/2 C vermicelli, finely broken, uncooked
2 Tbsp onion, diced
1 C long grain white rice, uncooked
1 1/4 C chicken stock, hot
1 1/4 C water, hot
1/4 tsp ground white pepper
1 bay leaf
2 Tbsp Parmesan cheese, grated

1. In large skillet, heat oil. Sauté vermicelli and onion until golden brown (about 2–4 minutes) over medium-high heat. Drain off oil.
2. Add rice, stock, water, pepper, and bay leaf. Cover and simmer for 15–20 minutes. Fluff with fork. Cover and let stand for 5–20 minutes. Remove bay leaf.
3. Sprinkle with cheese, and serve immediately.

Oriental Rice

11/2 C water
1 C chicken stock or broth, fat skimmed from top
11/3 C long grain white rice, uncooked
2 tsp vegetable oil
2 Tbsp onion, finely chopped
1 C celery, finely chopped
2 Tbsp green pepper, finely chopped
1/2 C pecans, chopped
1/4 tsp ground sage
1/2 C water chestnuts, sliced
1/4 tsp nutmeg
to taste black pepper

Wonderful Stuffed Potatoes

4 medium baking potatoes
3/4 C lowfat (1%) cottage cheese
1/4 C lowfat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4-6 drops hot pepper sauce
2 tsp Parmesan cheese, grated

1. Prick potatoes with fork. Bake at 425 °F for 60 minutes or until fork is easily inserted.
2. Cut potatoes in half lengthwise. Carefully scoop out potato, leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.

Sweet Potato Custard

1 C sweet potato, cooked, mashed
1/2 C (about 2) small bananas, mashed
1 C evaporated skim milk
2 Tbsp brown sugar, packed
2 egg yolks (or 1/3 C egg substitute), beaten
1/2 tsp salt
1/4 C raisins
1 Tbsp sugar
1 tsp ground cinnamon
as needed nonstick cooking spray

Savory Potato Salad

6 (about 2 lb) medium potatoes
2 stalks celery, finely chopped
2 stalks scallion, finely chopped
1/4 C red bell pepper, coarsely chopped
1/4 C green bell pepper, coarsely chopped
1 Tbsp onion, finely chopped
1 egg, hard boiled, chopped
6 Tbsp light mayonnaise
1 tsp mustard
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp dill weed, dried

New Potato Salad

16 (5 C) small new potatoes
2 Tbsp olive oil
1/4 C green onions, chopped
1/4 tsp black pepper
1 tsp dill weed, dried
1. Thoroughly clean potatoes with vegetable brush and water.
2. Boil potatoes for 20 minutes or until tender.
3. Drain and cool potatoes for 20 minutes.
4. Cut potatoes into fourths and mix with olive oil, onions, and spices.
5. Refrigerate and serve.

Garlic Mashed Potatoes

2 (1 lb) large potatoes, peeled, quartered
2 C skim milk
2 cloves garlic, large, chopped
1/2 tsp white pepper

To use saucepan:
1. Cook potatoes, covered, in small amount of boiling water for 20–25 minutes or until tender. Remove from heat. Drain and recover.
2. Meanwhile, in small saucepan over low heat, cook garlic in milk until soft (about 30 minutes).
3. Add milk-garlic mixture and white pepper to potatoes. Beat with electric mixer on low speed, or mash with potato masher, until smooth.

Garden Potato Salad

6 (about 3 lb) large potatoes, boiled in jackets, peeled, cut into 4-inch cubes
1 C celery, chopped
1/2 C green onion, sliced
2 Tbsp parsley, chopped
1 C lowfat cottage cheese
3/4 C skim milk
3 Tbsp lemon juice
2 Tbsp cider vinegar
1/2 tsp celery seed
1/2 tsp dill weed
1/2 tsp dry mustard
1/2 tsp white pepper

Delicious Oven French Fries

4 (2 lb) large potatoes
8 C ice water
1 tsp garlic powder
1 tsp onion powder
1/4 tsp salt
1 tsp white pepper
1/4 tsp allspice
1 tsp hot pepper flakes
1 Tbsp vegetable oil

Candied Yams

3 (1 1/2 C) medium yams
1/4 C brown sugar, packed
1 tsp flour, sifted
1/4 tsp salt
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp orange peel
1 tsp soft tub margarine
1/2 C orange juice

Vegetables With a Touch of Lemon

1/2 head small cauliflower, cut into florets
2 C broccoli, cut into florets
2 Tbsp lemon juice
1 Tbsp olive oil
1 clove garlic, minced
2 tsp fresh parsley, chopped

1. Steam broccoli and cauliflower until tender (about 10 minutes).
2. In small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2 or 3 minutes.
3. Put vegetables in serving dish. Pour lemon sauce over them. Garnish with parsley.

Vegetable Stew

3 C water
1 cube vegetable bouillon, low sodium
2 C white potatoes, cut in 2-inch strips
2 C carrots, sliced
4 C summer squash, cut in 1-inch squares
1 C summer squash, cut in 4 chunks
1 can (15 oz) sweet corn, rinsed, drained (or 2 ears fresh corn, 1 1/2 C)
1 tsp thyme
2 cloves garlic, minced
1 stalk scallion, chopped
1/2 small hot pepper, chopped
1 C onion, coarsely chopped
1 C tomatoes, diced (add other favorite vegetables, such as broccoli and cauliflower)

Smothered Greens

3 C water
1/4 lb smoked turkey breast, skinless
1 Tbsp fresh hot pepper, chopped
1/4 tsp cayenne pepper
1/4 tsp cloves, ground
2 cloves garlic, crushed
1/2 tsp thyme
1 stalk scallion, chopped
1 tsp ginger, ground
1/4 C onion, chopped
2 lb greens (mustard, turnip, collard, kale, or mixture)

Limas and Spinach

2 C frozen lima beans
1 Tbsp vegetable oil
1 C fennel, cut in 4-oz strips
1/2 C onion, chopped
1/4 C low-sodium chicken broth
4 C leaf spinach, washed thoroughly
1 Tbsp distilled vinegar
1/8 tsp black pepper
1 Tbsp raw chives

Italian Vegetable Bake

1 can (28 oz) tomatoes, whole
1 medium onion, sliced
1/2 lb fresh green beans, sliced
1/2 lb fresh okra, cut into 1/2-inch pieces (or 1/2 of 10-oz package frozen, cut)
3/4 C green pepper, finely chopped
2 Tbsp lemon juice
1 Tbsp fresh basil, chopped, or 1 tsp dried basil, crushed
11/2 tsp fresh oregano leaves, chopped (or 1/2 tsp dried oregano, crushed)
3 medium (7-inch-long) zucchini, cut into 1-inch cubes
1 medium eggplant, pared, cut into 1-inch cubes
2 Tbsp Parmesan cheese, grated

Green Beans Sauté

1 lb fresh or frozen green beans, cut in 1-inch pieces
1 Tbsp vegetable oil
1 large yellow onion, halved lengthwise, thinly sliced
1/2 tsp salt
1/8 tsp black pepper
1 Tbsp fresh parsley, minced

1. If using fresh green beans, cook in boiling water for 10–12 minutes or steam for 2–3 minutes until barely fork tender. Drain well. If using frozen green beans, thaw first.
2. Heat oil in large skillet. Sauté onion until golden.
3. Stir in green beans, salt, and pepper. Heat through.
4. Before serving, toss with parsley.

Fresh Cabbage and Tomato Salad

1 head small cabbage, sliced thinly
2 medium tomatoes, cut in cubes
1 C radishes, sliced
1/4 tsp salt
2 tsp olive oil
2 Tbsp rice vinegar (or lemon juice)
1/2 tsp black pepper
1/2 tsp red pepper
2 Tbsp fresh cilantro, chopped

1. In large bowl, mix together cabbage, tomatoes, and radishes.
2. In another bowl, mix together the rest of the ingredients and pour over vegetables.

Zucchini Lasagna

1/2 lb lasagna noodles, cooked in unsalted water
3/4 C part-skim mozzarella cheese, grated
11/2 C fat free cottage cheese*
1/4 C Parmesan cheese, grated
11/2 C raw zucchini, sliced
21/2 C no salt added tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 C onion, chopped
1 clove garlic
1/8 tsp black pepper

*Use unsalted cottage cheese to reduce the sodium content. New sodium content for each serving is
196 mg.

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
11/4 C zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 can (8 oz) tomato sauce
1 can (6 oz) tomato paste*
2 medium tomatoes, chopped
1 C water

*Reduce sodium by using 6-oz can of no salt added tomato paste.
New sodium content for each serving is 260 mg.

Summer Vegetable Spaghetti

2 C small yellow onions, cut in eighths
2 C (about 1 lb) ripe tomatoes, peeled, chopped
2 C (about 1 lb) yellow and green squash, thinly sliced
11/2 C (about 1/2 lb) fresh green beans, cut
2/3 C water
2 Tbsp fresh parsley, minced
1 clove garlic, minced
1/2 tsp chili powder
1/4 tsp salt
to taste black pepper
1 can (6 oz) tomato paste
1 lb spaghetti, uncooked
1/2 C Parmesan cheese, grated

New Orleans Red Beans

1 lb dry red beans
2 qt water
11/2 C onion, chopped
1 C celery, chopped
4 bay leaves
1 C green peppers, chopped
3 Tbsp garlic, chopped
3 Tbsp parsley, chopped
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper