Vegetarian Chili
10 ounces potatoes (about 2 medium)
1 medium onion
1 small yellow bell pepper
1 (15 ounce) can garbanzo beans (15 to 16 ounce can)
1 (15 ounce) can kidney beans (15 to 16 ounce can)
1 (28 ounce) can whole tomatoes — undrained
1 (8 ounce) can tomato sauce
1 tablespoon chili powder
1 teaspoon ground cumin
1 medium zucchini
Scrub the potatoes thoroughly with a vegetable brush, but do not peel. Cut
the potatoes into cubes that are 1/2 inch or slightly larger. Peel and
chop the onion. Place the potatoes and onion in the Dutch oven.
Cut the bell pepper lengthwise in half, and cut out seeds and membrane.
Chop the bell pepper into small pieces. Add to the Dutch oven.
Drain the garbanzo and kidney beans in a strainer, and rinse with cool
water. Add to the Dutch oven.
Add the tomatoes with their liquid, the tomato sauce, chili powder and
cumin to the Dutch oven. Heat to boiling over high heat, breaking up the
tomatoes with a fork and stirring occasionally.
Once chili is boiling, reduce heat just enough so chili bubbles gently.
Cover and cook 10 minutes.
While chili is cooking, cut the zucchini into 1/2 inch slices. Stir
zucchini into chili. Cover and cook 5 to 7 minutes longer, stirring
occasionally, until potatoes and zucchini are tender when pierced with a
fork.
Cook:
“0:17″
Per serving: 356 Calories (kcal); 3g Total Fat; (6% calories from fat); 16g Protein; 72g Carbohydrate; 0mg Cholesterol; 1350mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: Dutch oven (about 4-quart size)
Tips
You may notice that zucchini comes in many sizes, with some
homegrown ones reaching a foot or more in length. Choose a
zucchini between 4 and 8 inches long because it will be younger
and more tender than the bigger ones.
Substitute a green or red bell pepper if you can’t find a yellow
one. The flavor is similar.
Vegetable Lasagna
1 medium zucchini
2 cups spaghetti sauce
1 (10 ounce) package frozen chopped spinach — thawed
1 1/2 cups reduced-fat cottage cheese or Ricotta
cheese (12 ounces)
1/3 cup grated Parmesan cheese
2 tablespoons chopped fresh oregano
OR
1 1/2 teaspoons dried oregano leaves
1 (4 ounce) can mushroom stems and pieces
8 purchased precooked or oven-ready lasagna
noodles (each about 7 × 3 inches)
2 cups shredded Mozzarella cheese (8 ounces)
Shred the zucchini by rubbing it across the largest holes of a shredder.
You will need about 1 cup. Mix the spaghetti sauce and zucchini in a
medium bowl.
Drain the thawed spinach in a strainer, then squeeze out the excess
moisture from the spinach, using paper towels or a clean kitchen towel,
until the spinach is dry.
Mix the spinach, cottage cheese, Parmesan cheese and oregano in a medium
bowl. Drain the mushrooms in a strainer. Spread 1/2 cup of the sauce
mixture in the ungreased square pan.
Top sauce mixture in pan with 2 noodles, placing them so they do not
overlap or touch the sides of the pan because they will expand as they
bake. Spread one fourth of the remaining sauce mixture (about 1/2 cup)
over the noodles.
Drop one fourth of the spinach mixture by small spoonfuls over the sauce
mixture; spread carefully, pulling with the tines of a fork if necessary.
Sprinkle with one fourth of the mushrooms and 1/2 cup of the Mozzarella
cheese.
Repeat layering three more times, beginning with 2 more noodles and
following directions in steps 4 and 5. Cover with plastic wrap and then
with aluminum foil and refrigerate up to 24 hours. (The plastic wrap keeps
the lasagna from touching the aluminum foil while being refrigerated.)
Heat the oven to 400ş. Remove the plastic wrap from the lasagna, then
cover the lasagna again with the aluminum foil. Bake 45 minutes. Carefully
remove the foil, and continue baking about 10 minutes longer or until
lasagna is bubbly around the edges. Remove from oven and let stand 10
minutes, so the lasagna will become easier to cut and serve.
Bake:
“0:55″
Per serving: 386 Calories (kcal); 16g Total Fat; (36% calories from fat); 24g Protein; 38g Carbohydrate; 40mg Cholesterol; 997mg Sodium
Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates
NOTES : Let stand: 10 minutes
Essential Equipment: 8-inch or 9-inch square pan or baking dish
Tips
To complete the lasagna and serve just after assembling, heat oven
to 400ş. Cover with aluminum foil and bake as directed in step 7,
decreasing the first bake time to 35 minutes.
Precooked or oven-ready lasagna noodles are available with the
other dried pastas in the supermarket.
South-of-the-Border Wraps
1 (8 ounce) can kidney beans
1 (8 ounce) can whole kernel corn
1 small bell pepper
1/2 cup chunky-style salsa
1 tablespoon chopped fresh cilantro or parsley
4 flour tortillas (8 to 10 inches in
diameter)
1/2 cup shredded Cheddar cheese (2 ounces)
Drain the kidney beans in a strainer, rinse with cool water and place in a
bowl. Drain the corn in a strainer.
Cut the bell pepper lengthwise in half, and cut out seeds and membrane.
Chop enough of the bell pepper to measure 1/4 cup. Wrap and refrigerate
any remaining bell pepper.
Mix the beans, corn, bell pepper, salsa and cilantro.
Place the tortillas on a clean counter or on waxed paper. Spread about 1/2
cup of the bean mixture over each tortilla to within 1 inch of the edge.
Sprinkle 2 tablespoons cheese over each tortilla.
Fold opposite sides of each tortilla up toward the center about 1 inch
over the filling-the sides will not meet in the center. Roll up tortilla,
beginning at one of the open ends. Place wraps, seam sides down, in the
microwavable dish.
Microwave uncovered on High 1 minute. Rotate dish 1/4 turn. Microwave 1
minute to 1 minute 30 seconds longer.
Cook:
“0:03″
Per serving: 315 Calories (kcal); 9g Total Fat; (24% calories from fat); 13g Protein; 49g Carbohydrate; 15mg Cholesterol; 781mg Sodium
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: 9-inch square microwavable dish or dinner
plate
Tip
If you have leftover rice from another dinner, stir 1/2 cup of it
into the filling for these wraps.
Fried Rice
Hot Cooked Rice — (below)
1 cup bean sprouts
3 ounces mushrooms
2 medium green onions with tops
1 tablespoon vegetable oil
2 eggs
1 tablespoon vegetable oil
3 tablespoons soy sauce
Dash pepper
HOT COOKED RICE
1 cup uncooked regular long-grain white rice
2 cups water
Prepare Hot Cooked Rice. While the rice is cooking, continue with the
recipe. If the rice is done before you need it, just remove the rice from
the heat and let it stand a few minutes until you’re ready.
Rinse the bean sprouts with cool water, and drain in a strainer. Cut off
the ends of the mushroom stems, and slice the mushrooms. You should have
about 1 cup. Peel and slice the green onions.
Heat 1 tablespoon oil in the skillet over medium heat 1 to 2 minutes. Cook
the mushrooms in the oil about 1 minute, stirring frequently, until they
are coated with oil.
Add the bean sprouts, onions and rice to the mushrooms. Stir-fry with a
turner or large spoon, lifting and stirring constantly, until the mixture
is hot. Remove the skillet from the heat.
Beat the eggs slightly in a small bowl with a fork. Push the rice mixture
to one side of the skillet. Add 1 tablespoon oil to the cleared spot, then
pour the eggs into this spot. Cook over medium heat, stirring constantly,
until eggs are thickened and cooked but still moist.
Stir the eggs and rice mixture together. Stir in the soy sauce and pepper.
HOT COOKED RICE:
Heat the rice and water to boiling in the saucepan over high heat,
stirring occasionally to prevent sticking. Once mixture is boiling, reduce
heat just enough so mixture bubbles gently. Cover and cook about 15
minutes or until rice is fluffy and tender.
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Cook:
“0:30″
Per serving: 284 Calories (kcal); 9g Total Fat; (30% calories from fat); 8g Protein; 41g Carbohydrate; 94mg Cholesterol; 809mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: 2-quart saucepan; 10-inch skillet
Tips
Cook extra rice the next time you are serving it with another
meal. Refrigerate or freeze the leftover rice (you’ll need about 3
cups) in an airtight container, and use it for Fried Rice.
Substitute ingredients in Fried Rice to suit your taste. Use
chopped green bell pepper or sliced water chestnuts, or add
leftover ham or chicken. Make it exactly as you like it.
Cheese Enchiladas
1 small green bell pepper
1 clove garlic
1 medium onion
1 tablespoon chili powder
1 1/2 teaspoons chopped fresh oregano
OR
1/2 teaspoon dried oregano leaves
1/4 teaspoon ground cumin
1 (15 ounce) can tomato sauce
2 cups shredded Monterey Jack cheese (8 ounces)
1 cup shredded Cheddar cheese (4 ounces)
1/2 cup sour cream
2 tablespoons chopped fresh parsley
1/4 teaspoon pepper
8 corn tortillas (5 or 6 inches in diameter)
Sour cream and chopped green onions — if desired
Heat the oven to 350ş. Cut the bell pepper lengthwise in half, and cut out
seeds and membrane. Chop enough of the bell pepper to measure 1/3 cup.
Wrap and refrigerate any remaining bell pepper. Peel and finely chop the
garlic. Peel and chop the onion, and set aside.
Mix the bell pepper, garlic, chili powder, oregano, cumin and tomato sauce
in a medium bowl, and set aside. Mix the onion, Monterey Jack cheese,
Cheddar cheese, 1/2 cup sour cream, the parsley and pepper in a large
bowl.
Place 2 tortillas between dampened microwavable paper towels or
microwavable plastic wrap and microwave on High 15 to 20 seconds to soften
them.
Immediately spoon about 1/3 cup of the cheese mixture down one side of
each softened tortilla to within 1 inch of edge. Roll tortilla around
filling, and place seam side down in the ungreased baking dish. Repeat
with the remaining tortillas and cheese mixture.
Pour the tomato sauce mixture over the tortillas.
Bake uncovered about 25 minutes or until hot and bubbly. Garnish with sour
cream and chopped green onions.
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Bake:
“0:25″
Per serving: 556 Calories (kcal); 34g Total Fat; (54% calories from fat); 27g Protein; 39g Carbohydrate; 93mg Cholesterol; 1239mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 5 Fat; 0 Other Carbohydrates
NOTES : Cook: 5 minutes
Essential Equipment: rectangular baking dish or casserole (about
11 × 7 inches)
Quick Cheese Enchiladas: Omit the bell pepper, garlic, chili
powder, oregano, cumin and tomato sauce. Instead, use a 16-ounce
jar of salsa, which is about 2 cups.
Tips
If you like enchiladas with a hotter flavor, seed and finely chop
2 green jalapeńo chilies, and add to the tomato sauce mixture.
When buying tortillas, check for freshness. They should not look
dry or cracked around the edges.
ZUCCHINI CASSEROLE
1 red onion, sliced
1 green pepper, cut in thin strips
4 med. zucchini, sliced & unpeeled
1 (16 oz.) can diced tomatoes, undrained
1 tsp. salt
1/2 tsp. pepper
1/2 tsp. basil
1 tbsp. oleo
1/4 c. grated Parmesan cheese
Combine all ingredients, except oleo and cheese, in a slow cooker. Set temperature on low and heat for 3 hours. Dot casserole with oleo and sprinkle with cheese. Cook 1 1/2 hours more on low setting.
Makes 6 servings.
VEGETABLE SLOW COOKER
8 Potatoes
1 Onion, chopped
4 Carrots, peeled and sliced
2 Stalks celery, sliced
4 Chicken bouillon cubes
1 tablespoon Parsley flakes
5 cups Water
1/3 cup Butter or margarine
Ham – cubed to taste
13 ounces Can evaporated milk
Peel & cut potatoes into bite-sized pieces. Put all ingredients except evaporated milk in Crock Pot. Cover and cook 10 to 12 hours. Stir in evaporated milk during last hour. Add flour to thicken, if desired. This is made in the Crock Pot-very easy recipes and yummy!
VEGETABLE PASTA FOR CROCKPOT
* 2 tablespoons Butter Or Margarine
* 1 Zucchini, 1/4″ slice
* 1 Yellow Squash, 1/4″ slice
* 2 Carrots, thinly sliced
* 1 1/2 cups Mushrooms, fresh, sliced
* 1 package Broccoli, Frozen, cuts
* 4 Green Onions, sliced
* 2 to 3 cloves Garlic, minced
* 1/2 teaspoon Basil, dried
* 1/4 teaspoon Salt
* 1/2 teaspoon Pepper
* 1 cup Parmesan Cheese, grated
* 12 ounces Fettucine
* 1 cup Mozzarella Cheese,
* Shredded
* 1 cup Cream
* 2 Egg Yolks
Rub crock wall with butter. Put zucchini, yellow squash, carrots, mushrooms, broccoli, onions, garlic, seasonings and parmesan in the Crock Pot. Cover; cook on High 2 hours. Cook fettucine according to package directions; drain. Add cooked fettucine, mozzarella, cream and egg yolks. Stir to blend well. Allow to heat for 15 to 30 minutes. For serving turn to Low for up to 30 minutes.
Serves 6.
VEGETABLE CURRY
* 4 medium Carrots, bias sliced into inch slices
* 2 medium Potatoes, cut into 1/2 cubes
* 15 ounces Can garbanzo beans, drained
* 8 ounces Green beans, cut into 1 pieces
* 1 cup Coarsely chopped onion
* 3 to 4 cloves Garlic, minced
* 2 tablespoons Quick-cooking tapioca
* 2 teaspoons Curry powder
* 1 teaspoon Ground coriander
* 1/2 teaspoon Crushed red pepper (opt’l)
* 1/4 teaspoon Salt
* 1/8 teaspoon Ground cinnamon
* 14 ounces Can vegetable broth
* 16 ounces Can tomatoes, cut up
* 2 cups Hot cooked rice
In a 3 1/2, 4, or 5 quart crockery cooker combine carrots, garbanzo beans, potatoes, green beans, onion, garlic, tapioca, curry powder, coriander, red pepper (if desired), salt, and cinnamon. Pour broth over all. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Stir in Undrained tomatoes. Cover; let stand 5 minutes.
Serve with cooked rice.
Makes 4 servings.
VEGETABLE CASSEROLE
* 2 cups carrots, cut in strips, cooked & drained
* 2 cups celery, diced
* 1 onion, diced
* 1/4 cup green pepper, diced
* 1 pint tomato juice
* 4 cups green beans, drained
* 1 teaspoon salt
* dash of pepper
* 3 tablespoons tapioca
* 1 tablespoon sugar
Mix all ingredients together in slow cooker/Crock Pot.
Dot with 2 tablespoons margarine and cook on low for 8-10 hour or on high for 4-5 hours.
SWEET AND SOUR CABBAGE
4 bacon slices, diced
1/4 cup packed
brown sugar
2 tbsp. all-purpose flour
1/2 tsp. salt
1/8 tsp. pepper
1/4 cup water
1/4 cup vinegar
1 medium head red cabbage, shredded(about
8 cups)
1 small onion finely chopped
In a skillet, cook bacon until crisp; reserve drippings. Combine 1 tbsp. drippings in a slow cooker with remaining ingredients, except cooked bacon. Cover and cook on LOW 6 1/2 to 7 hours or until cabbage is tender. Spoon into serving bowl; sprinkle with reserved bacon.
STUFFED POTATOES
* 6 baking potatoes, washed
* 3 tbsp butter
* 1 cup milk
* chopped chives
* 1 tsp salt
* 1//8 tsp pepper
* 3 tbls Parmesan cheese
* shredded cheddar cheese
Place damp potatoes in bottom of cooker. Cover and cook on low for 6 to 8 hours. Remove and cut a slice, lengthwise, from each potato. Scoop out insides. Save shell. Add remaining ingredients and beat until fluffy. Spoon mixture back into shells and top each with shredded cheddar cheese. Bake at 425 degrees for 15 minutes or until cheese is melted and bubbly.
Serves 6.
ROASTED VEGGIE TRIO POT
3 cups (15 oz) sliced raw potatoes
3 cups sliced carrots
1-3/4 cups (one 15 oz can) Swanson Beef Broth
1/2 cup chopped onions
In a slow cooker, combine potatoes, carrots and onion. Pour beef broth evenly over top. Cover and cook on HIGH for 4 – 6 hours. Mix well before serving.
ASPARAGUS CASSEROLE
2 cans sliced asparagus, (10 oz each)
1 can cream of celery soup, (10 oz)
2 hard cooked eggs, thinly sliced
1 cup grated cheddar cheese
1/2 cup coarsely crushed saltines or Ritz crackers
1 teaspoon butter
Place drained asparagus in lightly buttered slow cooker/Crock Pot or slow cooker/Crock Pot baking insert. Combine soup and cheese. Top asparagus with sliced eggs, soup mixture, then the cracker crumbs. Dot with butter. Cover and cook on low for 4 to 6 hours.
VEGETABLE CONFETTI
1 sm. zucchini, shredded
1 sm. yellow squash, shredded
2 carrots, shredded
1 sm. onion, sliced thin
2 tbsp. water
2 tsp. margarine
Combine the zucchini, yellow squash, carrots, onion, and water in a skillet. Cover and cook over medium heat for 4-5 minutes or until vegetables are tender. Add margarine. Saute, uncovered, until all moisture has evaporated. Serve immediately.
Makes 2 servings.
Exchanges: 2 vegetable and 1 fat; calories: 94; carbohydrates: 14 gm; protein: 3 gm; fat: 4 gm; sodium: 83 mg.
VEGETARIAN’S SPECIAL K LOAF
5 c. Special K cereal
5 eggs, beaten
1 c. chopped walnuts
1 lg. carton cottage cheese
2 tbsp. McKay chicken seasoning or onion soup mix
1 lg. onion, chopped
Chopped celery, if desired
Saute onion in 1/4 cube margarine. Mix all ingredients together and turn into greased loaf pan. Bake 45 minutes. Freezes well. To serve after freezing, reheat in oven 20 minutes.
PETER’S GRILL VEGETABLE SOUP
1/2 c. onions, 1/2″ cubes
1/2 c. celery, 1/2″ cubes
1/2 c. carrots, 1/2″ cubes
1/2 c. potatoes, 1/2″ cubes
1 (16 oz.) can whole tomatoes
1/2 tsp. sugar
1 c. frozen mixed vegetables
5 c. water
Salt & pepper to taste
In a kettle saute onions, celery, carrots and potatoes for about 15 minutes. Add tomatoes, sugar, frozen mixed vegetables and water. Simmer until vegetables are done, about 15 to 20 minutes. Salt and pepper to taste.
6 servings.
HEARTY ZUCCHINI SOUP
2-4 tbsp. butter or margarine
2 sm. white onions, thinly sliced
1 lg. celery rib, scraped & thinly sliced
1 lg. carrot, scraped & thinly sliced
3 c. chicken broth*
3 med. zucchini, unpeeled & cut into quarters lengthwise & thinly sliced
Salt (opt.) & pepper (to taste)
*May be made with low salt chicken bouillon granules. In heavy soup pot melt butter or margarine and saute onions, celery and carrot until soft. Stir in 1/2 cup broth and zucchini. Cook until zucchini is tender, 10 to 12 minutes. Add remaining broth and simmer slowly until vegetables are tender, but still hold their shapes. Season to taste. Serve hot, sprinkled with cheese if desired.
Serves 6. (May add more carrots and celery if desired.)
CARROT SALAD
1 1/2 c. grated carrots
1 c. raisins
1/2 c. sliced celery
1/2 c. chopped nuts
1/3 c. mayonnaise
1/4 tsp. salt (opt.)
Combine ingredients and chill. (Can use “light”, no cholesterol mayonnaise.)
COTTAGE CHEESE VEGETABLE DUNK
2 (8 ounce) cartons low fat cottage cheese
1 cup (4 ounce) shredded low fat process American cheese
3 tablespoons plain unsweetened low fat yogurt,
2 tablespoons prepared horseradish
1/2 teaspoon pepper
1/4 teaspoon salt
2 tablespoons chopped green pepper
2 tablespoons minced onion
Mix cottage cheese, american cheese, yogurt, horseradish, pepper, salt, green pepper, and minced onion.
28 servings.
Exchange free. Calories 22, trace of fat, cholesterol 1 milligram, carbohydrate 1 gram, trace of fiber, protein 3 milligrams, sodium 134 milligrams.
BAKED TOMATOE
1 med. sized tomatoe
Other seasonings to taste
1/2 tsp. chopped parsley
Salt & pepper
1/2 tsp. chopped onion
1/2 tsp. sage or chives
Wash tomatoe and cut out stem end. Place in small baking dish with a little water in the bottom, about 1/2 inch. Sprinkle with seasonings of choice. Bake in a moderate oven (350 degrees) until tomato is tender but not so soft it will fall apart. About 15 to 20 minutes.
Yield 1 serving.
Exchange for 1 vegetable exchange.
VEGETABLE SOUP
3 c. soup stock
1/4 c. chopped onions
1/4 c. green beans cut in strips
2 tbsp. diced turnip
1/4 c. diced carrots
1/4 c. shredded cabbage
1 tbsp. celery, finely chopped
Salt, pepper, seasoning
Add prepared vegetables to soup stock. Cook until vegetables are tender (about 1/2 hour). Season to taste. Serve hot. NOTE: Any combination of vegetables may be used in this recipe, as long as their exchange value adds up to one vegetable exchange.
Exchange 1 serving for 1 vegetable serving.
ZUCCHINI CAKES
Vegetable oil
3 c. shredded, unpared zucchini,
drained
1/2 c. shredded Cheddar cheese (about
2 oz.)
3 tbsp. snipped parsley
1 lg. clove garlic, finely chopped
1 egg
1 tsp. salt
Dash of pepper
1 c. Bisquick baking mix
Heat oil (1/2 inch) in 10 inch skillet to 375 degrees. Mix zucchini, cheese, parsley, garlic, egg, salt and pepper. Stir in baking mix. Drop by rounded tablespoonfuls into hot oil. Fry until golden brown, about 1 minute on each side; drain. Makes about 2 dozen cakes.
CARROT CAKE
Margarine and flour for pan
1 1/2 c. all-purpose flour
1/4 c. whole wheat flour
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. salt
1/2 c. vegetable oil
6 tbsp. sugar
2 eggs
1/4 c. unsweetened pineapple juice concentrate
1 tsp. vanilla extract
1 c. shredded carrots
1/2 c. golden raisins
1/2 c. unsweetened, crushed pineapple, drained
Preheat oven to 350 degrees. Grease and flour a 9 x 5 x 3 inch loaf pan. In bowl, toss flours, baking powder, baking soda, cinnamon, ginger, and salt. In a second bowl, stir oil, sugar, eggs, pineapple juice, and vanilla. Stir liquid into dry ingredients until smooth. Stir carrots, raisins, and pineapple. Scrape into prepared pan. Bake for 35 to 40 minutes until a pick inserted in the center of the cake comes out clean. Cool in pan on a rack for 1 hour. Unmold cake and ice with Cream Cheese Frosting. Cut into 1/2 inch slices to serve.
Serves 18.
Per serving: 142 calories, 19 gm carbohydrates, 2 gm protein, 7 gm fat, 87 mg sodium. Exchanges: 1 starch, 1 fat. Cholesterol: 30 mg per serving.
COPPER PENNY CARROTS
2 lbs. carrots, cleaned and sliced thin
1 green pepper, thinly sliced
1 med. onion, thinly sliced
Salt and pepper as desired
–SAUCE–
1/4 c. salad oil
1 tsp. Worcestershire sauce
1 (10 oz.) can tomato soup, undiluted
1 tsp. yellow mustard
1/2 c. vinegar
20 packets Equal
Cook carrots in covered pan in 1/2 inch of water, 8 minutes after boiling has started (so carrots are tender but still crunchy). Rinse in cold water to stop cooking. In bowl, alternate layers of vegetables. Sauce: Bring sauce ingredients to a boil, stirring occasionally. Remove from heat.
Cool for a few minutes. Add 20 packets Equal. Put in blender and blend. Pour sauce over vegetables while still hot. Cool. Refrigerate at least 12 hours before serving. Will keep in refrigerator several weeks in a covered plastic container. To serve, use a slotted spoon.
SWEET AND SOUR CAULIFLOWER
1 c. fresh cauliflower, bite size pieces
1 c. boiling water
1/2 tsp. salt
1 tbsp. brown sugar replacement
2 tsp. lemon juice
1 tsp. margarine
Place cauliflower, water and salt in saucepan. Cook over medium heat covered. Cook for 10 minutes or until just barely tender. Drain. Combine brown sugar replacement, lemon juice and margarine. Combine in custard cup over hot water. When blended, pour over cauliflower.
SWEET ‘N SOUR CABBAGE
4 c. shredded cabbage
3 oz. ham
2 tbsp. artificial brown sugar
1 tbsp. flour
1/4 c. water
1/3 c. vinegar
1 sm. onion, sliced
2 cloves
Salt and pepper to taste
Cook cabbage in boiling salted water approximately 7 minutes. Add sugar and flour to small amount of bouillon; blend. Add the 1/4 cup water, vinegar, and seasonings. Cook until thick. Add onion, diced ham, and cabbage. Heat thoroughly.
POTATO SALAD
2 pkgs. cauliflower
1/2 c. chopped celery
2 tbsp. dill salad cubes
1 tbsp. chopped pimento
1 tbsp. chopped bell pepper
2 tbsp. mustard
1 tbsp. vinegar
2 tbsp. diet mayonnaise
Sweetener, salt and pepper to taste
Cook cauliflower. Mix all ingredients together. Better if you can let chill a few minutes before eating.
PARMESAN CAULIFLOWER
1 head cauliflower
Dash of Parmesan cheese
Cook cauliflower in boiling water about 15 minutes. Remove from water and drain. Divide into flowerets. Top with Parmesan cheese.
ORIENTAL VEGETABLES
Fresh broccoli
Yellow squash
Zucchini squash
Onions
Bell pepper
Ginger
Garlic powder
Soy sauce
Mushrooms (optional)
Egg plant (optional)
Spray Teflon pan with Pam. Cover and stir fry a few minutes. Add soy sauce, lower heat and simmer for about 20 minutes.