Roasted Veggies

Serves 6 — 125 calories, 19 g carbohydrates, 4 g protein, 5 g fat

1 each red and yellow bell pepper, cut into large chunks    
2 red or yellow onions, peeled and cut into thick wedges    
2 medium zucchini, trimmed and cut into medium chunks
1 medium eggplant or 4 baby eggplants, trimmed and cut into chunks
1 fennel bulb, thickly sliced (gives a licorice flavor)
2 large tomatoes, quartered or 8 plum tomatoes, halved
8 large garlic cloves, peeled
2 tbsp. olive oil
Fresh rosemary sprigs
¼ tsp. ...
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“I Can’t Believe It’s Not Mashed Potatos” Cauliflower

Serves 4 — 77 calories, 9 g carbohydrates, 4 g protein, 4 g fat

1 large head cauliflower
1 tbsp. olive oil
1/3 cup low fat milk
Salt and pepper to taste
Curry powder and nutmeg (optional) or garlic powder (optional)

Cut cauliflower into 4-6 pieces and steam until cooked but not overdone. Place in blender or food processor with remaining ingredients and blend until the consistency of mashed potatoes. Serve immediately and enjoy the unique flavor!

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Black Bean Sweet Potato Chili

Serves 6 — 269 calories, 6 g fat, 10 g protein, 45 g carbohydrate, 11 g fiber

2 medium-large sweet potatoes or yams
2 tbsp olive oil
1 cup chopped onion
2-3 garlic cloves
1 medium red bell pepper, diced
2-  15-oz cans black beans, drained and rinsed 
1-  28-oz can diced tomatoes, undrained
1-2 small fresh hot chilies, minced or 1 4-oz can chopped mild green chilies
2 tsp ground cumin
½ tsp dried oregano
salt to taste
fresh cilantro for ...
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Carrot Mushroom Gratin

Yields 4 generous servings
155 calories, 9 g fat, 8 g protein, 13 g carbohydrates, 2.7 g fiber

1 lb. carrots, peeled and ends trimmed, cut into thin rounds
½ lb mushrooms, ends discarded and thinly sliced
1 tbsp olive oil
2 tbsp finely chopped shallots or scallions
2 tsp lemon juice
1/3 cup vegetable broth
salt and pepper to taste
2 tbsp finely chopped fresh parsley (or 2 tsp dried)
1 egg
½ cup grated parmesan cheese

Melt oil in saucepan ...

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Curried Chick Peas

Serves 8 — 206 calories, 28 g carbohydrates, 6 g protein, 8 g fat

3 tbsp. olive oil 
2 medium sized onions, peeled and minced 
8 cloves garlic, peeled and minced 
3 tbsp. fresh cilantro leaves, chopped 
2 tsp. ground cumin seeds 
¼ – ½ tsp. ground cayenne pepper 
1 tsp ground turmeric 
2 large fresh tomatoes, finely chopped and skinned (or canned tomatoes) 
1 green pepper, chopped 
2 20-oz. cans chickpeas, drained (or 4 ...
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Barley Mushroom Casserole

Yields 10 ½ cup servings

130 calories, 6 g fat, 3 g protein, 18 g carbohydrate, 4 g fiber

3 tablespoons olive oil
1 small, chopped onion 
2 cups brown or white mushrooms, sliced 
1 cup pearl barley, rinsed and drained 
3 cups chicken or vegetable broth, or water 
½ tsp salt
 

Heat oil over medium-high heat in a large sauce pan with a well fitting lid. Add onion and sauté until softened. Add mushrooms and barley and sauté five ...

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