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Recipes

Entrées (continued)


Yosemite Chicken Stew and Dumplings
Skinless chicken is the basis of this delicious stew with cornmeal dumplings made with low-fat milk.

For the stew:
1 lb chicken meat, skinless, boneless, and cut into 1-inch cubes
recipe line ½ cup onion, coarsely chopped
recipe line 1 medium carrot, peeled and thinly sliced
recipe line 1 stalk celery, thinly sliced
recipe line ¼ tsp salt
recipe line black pepper to taste
recipe line 1 pinch ground cloves
recipe line 1 bay leaf
recipe line 3 cups water
recipe line 1 tsp cornstarch
recipe line 1 tsp dried basil
recipe line 1 package (10 oz) frozen peas

For the cornmeal dumplings:
1 cup yellow cornmeal
recipe line ¾ cup all-purpose flour, sifted
recipe line 2 tsp baking powder
recipe line ½ tsp salt
recipe line 1 cup milk, low-fat (1%)
recipe line 1 Tbsp vegetable oil


For the stew:
1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water into a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about ½ hour or until chicken is tender.
2. Remove chicken and vegetables from broth. Strain broth.
3. Skim fat from broth; measure and, if necessary, add water to make 3 cups of liquid.
4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid.
5. Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
6. Add basil, peas, and reserved vegetables to sauce; stir to combine.
7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.

For the dumplings:
1. Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.
2. Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and to evenly distribute liquid. Dough will be soft.
3. Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.

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Yield: 6 servings
Serving size: 1¼ cups
stew with 2 dumplings

Each serving provides:
Calories: 301
Total fat: 6 g

Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 471 mg
Fiber: 5 g
Protein: 24 g
Carbohydrate: 37 g
Potassium: 409 mg

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Turkey Patties

1 lb 4 oz ground turkey
recipe line 1 cup bread crumbs
recipe line 1 egg
recipe line ¼ cup green onions, chopped
recipe line 1 Tbsp prepared mustard
recipe line 1½ Tbsp margarine
recipe line ½ cup chicken broth


1. Mix ground turkey, bread crumbs, egg, onions, and mustard in large bowl. Shape into four patties, about ½-inch thick.
2. Melt margarine in large skillet over low heat. Add patties and cook, turning once to brown other side. Cook until golden brown outside and white inside, about 10 minutes. Remove from skillet and place on plate.
3. Add chicken broth to skillet, and boil over high heat until slightly thickened, about 1-2 minutes. Pour sauce over patties.
4. Serve on buns.

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Yield: 4 servings
Serving size: 1 patty

Each serving provides:
Calories: 305
Total fat: 18 g

Saturated fat: 5 g
Cholesterol: 149 mg
Sodium: 636 mg

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Turkey Stir-Fry

1 chicken bouillon cube
recipe line ½ cup hot water
recipe line 2 Tbsp soy sauce
recipe line 1 Tbsp cornstarch
recipe line 2 Tbsp vegetable oil
recipe line ½ tsp garlic powder
recipe line 1 lb turkey, cubed
recipe line 1¾ cups carrots, thinly sliced
recipe line 1 cup zucchini, sliced
recipe line ½ cup onions, thinly sliced
recipe line ¼ cup hot water


1. Combine chicken bouillon cube and hot water to make broth; stir until dissolved.
2. Combine broth, soy sauce, and cornstarch in small bowl. Set aside.
3. Heat oil in skillet over high heat. Add garlic and turkey. Cook, stirring, until turkey is thoroughly cooked and no longer pink in color.
4. Add carrots, zucchini, onion, and water to cooked turkey. Cover and cook, stirring occasionally, until vegetables are tender-crisp, about 5 minutes. Uncover; bring turkey mixture to boil. Cook until almost all liquid has evaporated.
5. Stir in cornstarch mixture. Bring to boil, stirring constantly until thickened.

Note: Serve over steamed rice.

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Yield: 4 servings
Serving size: ½ cup

Each serving provides:
Calories: 195
Total fat: 9 g

Saturated fat: 2 g
Cholesterol: 44 mg
Sodium: 506 mg

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Spaghetti with Turkey Meat Sauce
Using non-stick cooking spray, ground turkey, and no added salt helps to make this classic dish heart-healthy.

non-stick cooking spray as needed
recipe line 1 lb ground turkey
recipe line 1 can(28 oz) tomatoes, cut up
recipe line 1 cup green pepper, finely chopped
recipe line 1 cup onion, finely chopped
recipe line 2 cloves garlic, minced
recipe line 1 tsp dried oregano, crushed
recipe line 1 tsp black pepper
recipe line 1 lb spaghetti, uncooked


1. Spray a large skillet with non-stick spray coating. Preheat over high heat.
2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.
3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you like a creamier sauce, give sauce a whirl in your blender or food processor.)
4. Meanwhile, cook spaghetti in unsalted water. Drain well.
5. Serve sauce over spaghetti.

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Yield: 6 servings
Serving size: 5 oz sauce
and 9 oz spaghetti

Each serving provides:
Calories: 455
Total fat: 6 g

Saturated fat: 1 g
Cholesterol: 51 mg
Sodium: 248 mg
Fiber: 5 g
Protein: 28 g
Carbohydrate: 71 g
Potassium: 593 mg

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Turkey Meatloaf
Here’s a healthier version of an old diner favorite.

1 lb lean ground turkey
recipe line ½ cup regular oats, dry
recipe line 1 large egg
recipe line 1 Tbsp onion, dehydrated
recipe line ¼ cup ketchup


1. Combine all ingredients and mix well.
2. Bake in loaf pan at 350º F or to internal temperature of 165º F for 25 minutes.
3. Cut into 5 slices and serve.

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Yield: 5 servings
Serving size: 1 slice

Each serving provides:
Calories: 191
Total fat: 7 g
Saturated fat: 2 g

Cholesterol: 102 mg
Sodium: 205 mg
Fiber: 1 g
Protein: 22 g
Carbohydrate: 9 g
Potassium: 268 mg

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Turkey Stuffed Cabbage
This hearty entrée uses half ground turkey and half lean ground beef and no added salt for a lower in fat and salt taste treat.

1 head cabbage
recipe line ½ lb lean ground beef
recipe line ½ lb ground turkey
recipe line 1 small onion, minced
recipe line 1 slice stale whole wheat bread, crumbled
recipe line 1 Tbsp lemon juice
recipe line ¼ cup water
recipe line 1/8 tsp black pepper
recipe line 1 can (16 oz) diced tomatoes
recipe line 1 small onion, sliced
recipe line 1 cup water
recipe line 1 medium carrot, sliced
recipe line 1 Tbsp lemon juice
recipe line 2 Tbsp brown sugar
recipe line 1 Tbsp cornstarch


1. Rinse and core cabbage. Carefully remove 10 outer leaves, place in saucepan, and cover with boiling water. Simmer 5 minutes. Remove and drain cooked cabbage leaves on paper towels.
2. Shred ½ cup of raw cabbage and set aside.
3. Brown ground beef and turkey and minced onion in skillet. Drain fat.
4. Place cooked and drained meat mixture, bread crumbs, water, and pepper into mixing bowl.
5. Drain tomatoes, reserving liquid, and add ½ cup of tomato juice from can to meat mixture. Mix well; then place ¼ cup of filling on each parboiled, drained cabbage leaf. Place folded side down in skillet.
6. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer about 1 hour (or until cabbage is tender), basting occasionally.
7. Remove cabbage rolls to serving platter; keep warm.
8. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in skillet, and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls.

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Yield: 5 servings
Serving size: 2 rolls each

Each serving provides:
Calories: 235
Total fat: 9 g
Saturated fat: 3 g

Cholesterol: 56 mg
Sodium: 235 mg
Fiber: 3 g
Protein: 20 g
Carbohydrate: 18 g
Potassium: 545 mg

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Baked Salmon Dijon

1 cup sour cream, fat-free
recipe line 2 tsp dried dill
recipe line 3 Tbsp scallions, finely chopped
recipe line 2 Tbsp Dijon mustard
recipe line 2 Tbsp lemon juice
recipe line 1½ lb salmon fillet with skin, cut in center
recipe line ½ tsp garlic powder
recipe line ½ tsp black pepper
recipe line fat-free cooking spray as needed


1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend.
2. Preheat oven to 400° F. Lightly oil baking sheet with cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes.

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Yield: 6 servings
Serving size: 1 piece
(4 oz)

Each serving provides:
Calories: 196
Total fat: 7 g

Saturated fat: 2 g
Cholesterol: 76 mg
Sodium: 229 mg
Fiber: less than 1 g
Protein: 27 g
Carbohydrate: 5 g
Potassium: 703 mg

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Baked Trout Olé
Bake fish with only a small amount of oil.

2 lb trout fillet, cut into 6 pieces (any kind of fish can be used)
recipe line 3 Tbsp lime juice (about 2 limes)
recipe line 1 medium tomato, chopped
recipe line ½ medium onion, chopped
recipe line 3 Tbsp cilantro, chopped
recipe line ½ tsp olive oil
recipe line ¼ tsp black pepper
recipe line ¼ tsp salt
recipe line ¼ tsp red pepper (optional)


1. Preheat oven to 350º F.
2. Rinse fish and pat dry. Place into baking dish.
3. In a separate dish, mix remaining ingredients together and pour over fish.
4. Bake for 15-20 minutes or until fork-tender.

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Yield: 6 servings
Serving size: 1 piece

Each serving provides:
Calories: 236
Fat: 9 g
Saturated fat: 3 g
Cholesterol: 104 mg

Sodium: 197 mg
Calcium: 60 mg
Iron: 1 mg
Fiber: less than 1 g
Protein: 34 g
Carbohydrate: 2 g
Potassium: 865 mg

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Scallop Kabobs
These colorful skewers contain scallops, which are naturally low in total and saturated fat.

3 medium green peppers, cut into 1½-inch squares
recipe line 1½ lb fresh bay scallops
recipe line 1 pt cherry tomatoes
recipe line ¼ cup dry white wine
recipe line ¼ cup vegetable oil
recipe line 3 Tbsp lemon juice
recipe line dash garlic powder
recipe line black pepper to taste


1. Parboil green peppers for 2 minutes.
2. Alternately thread first three ingredients on skewers.
3. Combine next five ingredients.
4. Brush kabobs with wine, oil, and lemon mixture; place on grill (or under broiler).
5. Grill 15 minutes, turning and basting frequently.

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Yield: 4 servings
Serving size: 6-oz scallop
kabob

Each serving provides:
Calories: 224
Fat: 6 g

Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 355 mg
Fiber: 3 g
Protein: 30 g
Carbohydrate: 13 g
Potassium: 993 mg

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Spicy Baked Fish

1 lb salmon (or other fish) fillet
recipe line 1 Tbsp olive oil
recipe line 1 tsp spicy seasoning, salt-free


1. Preheat oven to 350° F. Spray a casserole dish with cooking oil spray.
2. Wash and dry fish. Place in dish. Mix oil and seasoning, and drizzle over fish.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces. Serve with rice.

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Yield: 4 servings
Serving size: 1 piece
(3 oz)

Each serving provides:
Calories: 192
Fat: 11 g

Saturated fat: 2 g
Cholesterol: 63 mg
Sodium: 50 mg
Fiber: 0 g
Protein: 23 g
Carbohydrate: 23 g
Potassium: 560 mg

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Catfish Stew and Rice

2 medium potatoes
recipe line 1 can (14½ oz) tomatoes, cut up*
recipe line 1 cup onion, chopped
recipe line 1 cup (8-oz bottle) clam juice or water
recipe line 1 cup water
recipe line 2 cloves garlic, minced
recipe line ½ head cabbage, coarsely chopped
recipe line 1 lb catfish fillets
recipe line green onion, sliced, as needed
recipe line 1½ Tbsp Chili and Spice Seasoning (see recipe on Toppings/Sauces/Dressings page)
recipe line 2 cups rice (brown or white), cooked

*Reduce the sodium by using low- or no-added-sodium canned tomatoes.

1. Peel potatoes and cut into quarters.
2. In large pot, combine potatoes, tomatoes and their juice, onion, clam juice, water, and garlic. Bring to boil and reduce heat. Cook covered over medium-low heat for 10 minutes.
3. Add cabbage and return to boil. Reduce heat. Cook covered over medium-low heat for 5 minutes, stirring occasionally.
4. Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice Seasoning.
5. Add fish to vegetables. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.
6. Serve in soup plates. Garnish with sliced green onion, if desired. Serve with scoop of hot cooked rice.

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Yield: 4 servings
Serving size: 1 cup of
stew with ½ cup of rice

Each serving provides:
Calories: 363
Total fat: 8 g

Saturated fat: 2 g
Cholesterol: 87 mg
Sodium: 355 mg
Fiber: 4 g
Protein: 28 g
Carbohydrate: 44 g
Potassium: 1,079 mg

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Mediterranean Baked Fish
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

2 tsp olive oil
recipe line 1 large onion, sliced
recipe line 1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
recipe line 1 bay leaf
recipe line 1 clove garlic, minced
recipe line 1 cup dry white wine
recipe line ½ cup reserved tomato juice, from canned tomatoes
recipe line ¼ cup lemon juice
recipe line ¼ cup orange juice
recipe line 1 Tbsp fresh orange peel, grated
recipe line 1 tsp fennel seeds, crushed
recipe line ½ tsp dried oregano, crushed
recipe line ½ tsp dried thyme, crushed
recipe line ½ tsp dried basil, crushed
recipe line black pepper to taste
recipe line 1 lb fish fillets (sole, flounder, salmon, or sea perch)


1. Heat oil in large non-stick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in a 10- by 6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.

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Yield: 4 servings
Serving size: 4-oz fillet
with sauce

Each serving provides:
Calories: 178
Total fat: 4 g

Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 260 mg
Fiber: 3 g
Protein: 22 g
Carbohydrate: 12 g
Potassium: 678 mg

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Mouth-Watering Oven-Fried Fish
For variety, try this heart-healthy fish recipe with any kind of fish.

2 lb fish fillets
recipe line 1 Tbsp fresh lemon juice
recipe line ¼ cup milk, fat-free or buttermilk, low-fat
recipe line 2 drops hot pepper sauce
recipe line 1 tsp fresh garlic, minced
recipe line ¼ tsp white pepper, ground
recipe line ¼ tsp salt
recipe line ¼ tsp onion powder
recipe line ½ cup cornflakes, crumbled, or regular bread crumbs
recipe line 1 Tbsp vegetable oil (for greasing baking dish)
recipe line 1 fresh lemon, cut in wedges


1. Preheat oven to 475° F.
2. Wipe fillets with lemon juice and pat dry.
3. Combine milk, hot pepper sauce, and garlic.
4. Combine pepper, salt, and onion powder with cornflake crumbs and place onto a plate.
5. Let fillets sit in milk briefly. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish.
6. Arrange on lightly oiled shallow baking dish.
7. Bake 20 minutes on middle rack without turning.
8. Cut into six pieces. Serve with fresh lemon.

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Yield: 6 servings
Serving size: 1 cut piece

Each serving provides:
Calories: 183
Total fat: 2 g
Saturated fat: 1 g

Cholesterol: 80 mg
Sodium: 325 mg
Fiber: 1 g
Protein: 30 g
Carbohydrate: 10 g
Potassium: 453 mg

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Frittata Primavera

3 tsp olive oil
recipe line ¼ cup onion, chopped
recipe line 1 clove garlic, finely chopped
recipe line ½ cup fresh asparagus pieces
recipe line ½ cup canned or frozen artichoke hearts, chopped
recipe line ½ cup sugar snap peas, strings pulled and cut in ½-inch pieces
recipe line ¼ tsp dried basil
recipe line salt and pepper to taste
recipe line ¾ cup egg substitute or 3 eggs
recipe line 1 Tbsp plain yogurt, low-fat
recipe line 1 Tbsp Parmesan cheese, grated


1. Heat 1 teaspoon of the oil in a skillet and cook the onion 2 or 3 minutes or until soft.
2. Add the garlic and cook 1 minute more.
3. Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook, stirring occasionally until tender but still slightly crisp, 3-5 minutes. Set aside.
4. Preheat the broiler.
5. Beat the egg substitute or eggs with the yogurt and another pinch of pepper.
6. Heat the remaining oil in a heavy-bottom skillet. Pour in the egg mixture and cook until just set on the bottom but still wet on the top, 1 minute.
7. Scatter the vegetables over the top and set into the oven to finish cooking, 2 minutes.
8. Dust the top with the Parmesan cheese, cut into wedges, and serve.

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Yield: 2 servings

Each serving provides:
Calories: 126
Total fat: 3 g

Saturated fat: 1 g
Carbohydrate: 11 g
Sodium: 388 mg
Fiber: 2 g

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Classic Macaroni and Cheese
Low-fat cheese and skim milk help to make this favorite dish heart-healthy.

2 cups macaroni
recipe line ½ cup onions, chopped
recipe line ½ cup evaporated milk, fat-free
recipe line 1 medium egg, beaten
recipe line ¼ tsp black pepper
recipe line 1¼ cups sharp cheddar cheese (4 oz), finely shredded, low-fat
recipe line non-stick cooking oil spray


1. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.
2. Spray a casserole dish with non-stick cooking oil spray. Preheat oven to 350° F.
3. Lightly spray saucepan with non-stick cooking oil spray.
4. Add onions to saucepan and sauté for about 3 minutes.
5. In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly.
6. Transfer mixture into casserole dish.
7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

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Yield: 8 servings
Serving size: ½ cup

Each serving provides:
Calories: 200
Total fat: 4 g
Saturated fat: 2 g

Cholesterol: 34 mg
Sodium: 120 mg
Fiber: 1 g
Protein: 11 g
Carbohydrate: 29 g
Potassium: 119 mg

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Parmesan Rice and Pasta Pilaf
After the pasta and onion are sautéed, the oil is drained to minimize the fat content of this interesting pilaf.

2 Tbsp olive oil
recipe line ½ cup vermicelli, uncooked and finely broken
recipe line 2 Tbsp onion, diced
recipe line 1 cup long-grain white or brown rice, uncooked
recipe line 1¼ cups hot chicken stock
recipe line 1¼ cups hot water
recipe line ¼ tsp ground white pepper
recipe line 1 bay leaf
recipe line 2 Tbsp Parmesan cheese, grated


1. In a 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 15-20 minutes. Fluff with fork. Cover and let stand 5-20 minutes. Remove bay leaf.
3. Sprinkle with Parmesan cheese and serve immediately.

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Yield: 6 servings
Serving size: ⅔ cup

Each serving provides:
Calories: 208
Total fat: 6 g
Saturated fat: 1 g

Cholesterol: 2 mg
Sodium: 140 mg
Fiber: 1 g
Protein: 5 g
Carbohydrate: 33 g
Potassium: 90 mg

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Summer Vegetable Spaghetti
This lively vegetarian pasta dish contains no added fat or oil, is low in cholesterol, and is good hot or cold.

2 cups small yellow onions, cut in eighths
recipe line 2 cups fresh ripe tomatoes (about 1 lb), chopped and peeled
recipe line 2 cups yellow and green squash (about 1 lb), thinly sliced
recipe line 1½ cups fresh green beans (about ½ lb), cut
recipe line ⅔ cup water
recipe line 2 Tbsp fresh parsley, minced
recipe line 1 clove garlic, minced
recipe line ½ tsp chili powder
recipe line ¼ tsp salt
recipe line black pepper to taste
recipe line 1 can (6 oz) tomato paste
recipe line 1 lb spaghetti, uncooked
recipe line ½ cup Parmesan cheese, grated


1. Combine first 10 ingredients in large saucepan; cook for 10 minutes, then stir in tomato paste. Cover and cook gently, 15 minutes, stirring occasionally until vegetables are tender.
2. Cook spaghetti in unsalted water according to package directions.
3. Spoon sauce over drained hot spaghetti and sprinkle Parmesan cheese over top.

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Yield: 9 servings
Serving size: 1 cup
spaghetti and ¾ cup
sauce with vegetables

Each serving provides:
Calories: 271
Total fat: 3 g

Saturated fat: 1 g
Cholesterol: 4 mg
Sodium: 328 mg
Fiber: 5 g
Protein: 11 g
Carbohydrate: 51 g
Potassium: 436 mg

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Vegetarian Spaghetti Sauce

2 Tbsp olive oil
recipe line 2 small onions, chopped
recipe line 3 cloves garlic, chopped
recipe line 1¼ cups zucchini, sliced
recipe line 1 Tbsp oregano, dried
recipe line 1 Tbsp basil, dried
recipe line 1 can (8-oz) tomato sauce
recipe line 1 can (6-oz) tomato paste*
recipe line 2 medium tomatoes, chopped
recipe line 1 cup water


1. In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
2. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

*To reduce sodium, use a 6 oz can of no-salt-added tomato paste. New sodium content for each serving is 260 mg.

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Yield: 6 servings
Serving size: ¾ cup

Each serving provides:
Calories: 105
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 0 mg

Sodium: 479 mg
Fiber: 4 g
Protein: 3 g
Carbohydrate: 15 g
Potassium: 686 mg

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Italian Vegetable Bake
This colorful low-sodium cholesterol-free vegetable baked dish is prepared without any added fat.

1 can (28 oz) whole tomatoes
recipe line 1 medium onion, sliced
recipe line ½ lb fresh green beans, sliced
recipe line ½ lb fresh okra, cut into ½-inch pieces, or ¾ cup or ½ 10-oz package frozen okra
recipe line ¾ cup green pepper, finely chopped
recipe line 2 Tbsp lemon juice
recipe line 1 tsp fresh basil, chopped, or 1 tsp dried basil, crushed
recipe line 1½ tsp fresh oregano leaves, chopped, or ½ tsp dried oregano, crushed
recipe line 3 medium (7-inch-long) zucchini, cut into 1-inch cubes
recipe line 1 medium eggplant, pared and cut into 1-inch cubes
recipe line 2 Tbsp Parmesan cheese, grated


1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325º F for 15 minutes.
2. Mix in zucchini and eggplant, and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally.
3. Sprinkle top with Parmesan cheese just before serving.

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Yield: 18 servings
Serving size: ½ cup

Each serving provides:
Calories: 27
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 1 mg

Sodium: 86 mg
Fiber: 2 g
Protein: 2 g
Carbohydrate: 5 g
Potassium: 244 mg

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Vegetable Stew
This stew is a great way to use summer vegetables in a new way.

3 cups water
recipe line 1 cube vegetable bouillon, low-sodium
recipe line 2 cups white potatoes, cut into 2-inch strips
recipe line 2 cups carrots, sliced
recipe line 4 cups summer squash, cut into 1-inch squares
recipe line 1 cup summer squash, cut into 4 chunks
recipe line 1 can (15-oz) sweet corn, rinsed and drained, or 2 ears fresh corn, 1½ cups
recipe line 1 tsp thyme
recipe line 2 cloves garlic, minced
recipe line 1 stalk scallion, chopped
recipe line ½ small hot pepper, chopped
recipe line 1 cup onion, coarsely chopped
recipe line 1 cup tomatoes, diced
recipe line (Add other favorite vegetables such as broccoli and cauliflower)


1. Heat water and bouillon in a large pot and bring to a boil.
2. Add potatoes and carrots to the broth and simmer for 5 minutes.
3. Add the remaining ingredients except for the tomatoes, and continue cooking for 15 minutes over medium heat.
4. Remove four chunks of squash and purée in blender.
5. Return puréed mixture to pot and let cook for 10 minutes more.
6. Add tomatoes and cook for another 5 minutes.
7. Remove from flame and let sit for minutes to allow stew to thicken.

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Yield: 8 servings
Serving size: 1¼ cups

Each serving provides:
Calories: 119
Total fat: 1 g
Saturated fat: less than 1 g

Cholesterol: 0 g
Sodium: 196 mg
Fiber: 4 g
Protein: 4 g
Carbohydrate: 27 g
Potassium: 524 mg

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Zucchini Lasagna
Say, "Cheese," because this healthy version of a favorite comfort food will leave you smiling.

½ lb lasagna noodles, cooked in unsalted water
recipe line ¾ cup part-skim mozzarella cheese, grated
recipe line 1½ cups cottage cheese,* fat-free
recipe line ¼ cup Parmesan cheese, grated
recipe line 1½ cups raw zucchini, sliced
recipe line 2½ cups no-salt-added tomato sauce
recipe line 2 tsp basil, dried
recipe line 2 tsp oregano, dried
recipe line ¼ cup onion, chopped
recipe line 1 clove garlic
recipe line 1/8 tsp black pepper


1. Preheat oven to 350º F. Lightly spray 9- by 13-inch baking dish with vegetable oil spray.
2. In small bowl, combine 1/8 cup of mozzarella and 1 tablespoon of Parmesan cheese. Set aside.
3. In medium bowl, combine remaining mozzarella and Parmesan cheese with all the cottage cheese. Mix well and set aside.
4. Combine tomato sauce with remaining ingredients. Spread thin layer of tomato sauce in bottom of baking dish. Add a third of the noodles in a single layer. Spread half of cottage cheese mixture on top. Add layer of zucchini.
5. Repeat layering. Add thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.
6. Bake for 30-40 minutes. Cool for 10-15 minutes. Cut into six portions.

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

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Yield: 6 servings
Serving size: 1 piece

Each serving provides:
Calories: 200
Total fat: 5 g
Saturated fat: 3 g

Cholesterol: 12 g
Sodium: 368 mg
Fiber: 3 g
Protein: 15 g
Carbohydrate: 24 g
Potassium: 593 mg

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