Roasted Frozen Vegetables

Take frozen stir fry vegetables, okra, green beans, cauliflower, etc.

Spray a jelly roll pan with non-stick cooking spray and spread vegetables into a single layer. Season to your liking. Bake at 450 for 20-30 minutes, depending on the vegetable.

They are delicious. Our new favorite is green beans. Roasting gives all vegetables a whole new flavor and crunch!


Baked Beans
(thanks to Bill)

2 cans black beans (drained and rinsed)
2 cans corn
1 can navy beans
1 can great northern beans
1 can pinto beans
1/4 c dried onion
1/2 c  brown sugar splenda
1 c catsup

Don't drain the corn or other beans other than the black beans. Combine everything in the crock pot and let them simmer all day.
1/2 c = 1 vegetable


Potato Crust Spinach Pie

(Not appropriate for Phase 1/Weight Loss Phase)

Crust:
4 c hash brown potatoes, thawed
3 T parmesan cheese
¼ t salt
½ c onion, chopped

Mix together and press in to a 10 inch pie plate sprayed with non stick cooking spray.  Bake 45 min. at 350.

Filling:
10 oz. Chopped spinach, thawed and squeezed dry
1 ¾ c nonfat cottage cheese
½ c chopped onion
2 egg whites
½ t hot sauce
1 t dried dill
 
Mix together and pour on top of baked crust. Sprinkle with parmesan cheese and bake 45 min. at 350.



Cowboy Caviar

5 Roma tomatoes, chopped
1 can corn
1 can black-eyed peas, drained
1 can kidney beans, drained
1 can cannellini or Great Northern beans, drained
1 can diced green chilies
6 green onions, sliced

1/2 tsp. garlic salt
1/2 tsp. cumin
1 t. chili powder
Juice of 2 or 3 limes

Combine the first seven items. Stir in seasonings and lime juice. Let it sit in the refrigerator overnight. This keeps for days and also makes great picnic food. Try it over a bed of green salad.

16+ 1/2c. Servings: 116 Calories, 1 Fat gram, 0 Saturated fat, 7 gm Protien, 5 gm Fiber, 22 gm Carbs


Vegetarian Chili

2 15 oz cans of pinto beans
1 red bell pepper, diced
1 15 oz can red kidney beans
1 green bell pepper, diced
1 15 oz can of black beans
4-8 crushed garlic cloves
3 15 oz cans of tomatoes
2 small onions, diced
chili powder, cumin, hot sauce
and salt and pepper to taste

Use water or chicken broth to sauté garlic in non-stick skillet.
Add onion and peppers, sauté on medium heat for 5 minutes.
In a large pot, combine the beans and tomatoes, add the sautéed vegetables and other seasonings.
Simmer on low until ready to eat.


Avocado and Corn Salad

2 cups canned corn
1 pint grape tomatoes, halved or whole
1 avocado, diced (if you don’t like avocado, substitute cucumber)
1 lime
Chopped cilantro, if desired.

Combine corn, tomatoes, avocado, and cilantro.
Squeeze juice of one lime over mixture and add salt and pepper as needed.


Tomato and Green Olive Salad

20 oz. diced tomatoes (fresh preferred, but works with canned tomatoes)
¼ cup sliced green olives
1 bunch sliced scallions (or green onions)
¼ cup hot pepper relish ( I used a Tbsp. or so of pepper vinegar instead)
1 Tbsp. red wine vinegar
2 teaspoons minced fresh oregano, if desired.
Mix together and serve, adding salt and pepper if needed.


Snow Peas and Carrots with Ginger

 6 oz. frozen snow peas*
1 lb. frozen whole baby carrots
¼ t ground ginger
Salt and pepper to taste

 Steam or microwave snow peas and carrots until tender. Drain. Sprinkle with seasonings. Serve warm or chilled.
(one cup counts as one vegetable serving)

 *Sugar snap peas may be substituted for snow peas.

Corn and Black Bean Salad

1 15 oz. can black beans, rinsed
1 15 oz can whole kernel corn, drained
4 Roma tomatoes, diced
garlic salt to taste

 Mix together and add garlic powder to taste. Chill and serve.
(3/4 cup counts as one vegetable serving)