Vegetable Gumbo

• 1 cup chopped onion
• 2 tbspns broth for sautee, have more on hand to add
• 2 cups thinly sliced carrots
• 1 and 2/3 cup brown rice
• 1 thinly sliced medium zucchini - about 1 and 1/2 cups
• 1 thinly sliced yellow medium squash - same as zucchini
• 1 cup fresh or frozen yellow corn or more if you like
• 4 Yukon Gold potatoes, sliced thin
• chopped medium red bell pepper
• 1 teaspoon salt
• 4 cups vegetable broth
• 15 oz can of garbanzo beans
• 1 and 1/2 teaspoons dried basil leaves
• 1 and 1/2 teaspoons thyme

Cook onions and carrots in 2 tablespoons of the vegetable broth over medium to
low heat in stockpot for about five minutes - adding more broth to prevent
sticking, until onions are crisp-tender. Add brown rice and the 4 cups of
vegetable broth, simmer for 20 minutes. Add remaining ingredients and more
water if necessary, and simmer until vegetables are tender, about 15 minutes.

Baked Tomatoes with Herbs

4 medium tomatoes
1/2 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon onion powder
1/8 teaspoon dried basil
1/8 teaspoon oregano (dried)
Dash pepper
1/2 cup fat-free saltine cracker crumbs

1. Preheat oven to 350*F (175*C).
2. Cut off tops of tomatoes; remove a little of the pulp. Place tomatoes in a shallow baking dish.
3. Stir together remaining ingredients, except crumbs. Sprinkle mixture over tops of tomatoes. Top with crumbs. Bake 20 to 30 minutes, until tender.

Bean Burgers

1 1-lb can kidney beans, rinsed and drained (10 oz cooked beans)

2 cups cooked brown rice

2 Tbs. ketchup

1/2 tsp. garlic powder

1 tsp. oregano

1/8 tsp. thyme

1/4 tsp. sage

Salt and pepper to taste

1/4 cup very finely chopped onions

In a large bowl, combine beans, rice, ketchup, and spices. Mash with a fork or a potato masher until beans are mashed well. Add chopped onions and mix well.

Divide mixture evenly and form into 8 burgers, ½ to ¾ inch thick. Wet your hands slightly to avoid sticking.

Lightly oil a nonstick griddle or skillet, or spray with a nonstick cooking spray. Preheat over medium heat. Place burgers on griddle and cook until browned on both sides, turning burgers several times.

Chopped Veggie Salad with Watermelon and Feta Cheese

• 1 pound Campari or plum tomatoes, diced, drained
• 1 1/2 cups diced seeded watermelon
• 1 large green bell pepper, seeded, cut into 1/3-inch cubes
• 1/2 large English hothouse cucumber, seeded, cut into 1/3-inch cubes
• 1/2 cup very thinly sliced radishes
• 3 tablespoons olive oil, divided
• 10 ounces feta cheese, broken into small cubes (about 2 1/2 cups), divided
• 2 green onions, chopped, divided
• 1/4 cup thinly sliced fresh mint leaves, divided
• 1/2 cup plain Greek-style yogurt*
• 1 teaspoon dried oregano

Toss first 5 ingredients and 2 tablespoons oil in large bowl. Add half each of cheese, green onions, and mint. Mix remaining cheese, green onions, mint, and oil in processor; add yogurt and oregano. Process just to blend (do not over-mix or dressing will get thin). Season dressing with salt and pepper; mix into salad.

*A thick yogurt; sold at some supermarkets and at specialty foods stores and Greek markets. If unavailable, place regular yogurt in cheesecloth-lined strainer set over large bowl. Cover and chill overnight to drain

Sweet-and-Sour Celery

• 3/4 cup water
• 1/4 cup fresh lemon juice
• 3 tablespoons olive oil
• 3 tablespoons mild honey
• 4 pounds celery (2 to 3 bunches; any dark green outer ribs peeled), cut into 2-inch pieces, reserving about 1 cup inner celery leaves
• 1/4 cup finely chopped flat-leaf parsley

Cut a round of parchment paper to fit just inside a wide heavy 6-to 8-quarts pot, then set round aside.

Simmer water, lemon juice, oil, honey, 3/4 teaspoon salt, and 1/2 teaspoon pepper in pot, stirring, until honey has dissolved. Stir in celery (but not leaves) and cover with parchment round. Simmer until tender and liquid is reduced to about 1/4 cup, 35 to 40 minutes.

Meanwhile, coarsely chop reserved leaves.

Serve celery sprinkled with celery leaves and parsley.

Broccoli Dip

1 cup cooked broccoli stems, [peeled]
1 T fresh-squeezed lemon juice.
1/4 t curry powder.
2 cloves garlic, minced.
1 roma tomato, diced.
1 scallion, sliced.
1 jalapeno pepper, chopped.

n a food processor, blend the broccoli stems with the lemon juice, curry, garlic and pepper until completely smooth.
Mix with the remaining ingredients and chill before serving.

Balsamic Mushrooms

1 lb mushrooms
2 T balsamic vinegar
1 T red wine
1\2 t sesame oil
4 sprigs of parsley

separate parsley crowns and finely chop stems.
Braise the parsley stems with mushrooms in the vinegar ,wine and sesame oil and reduce to sauce like thickness.

Serve and sprinkle with parsley crowns

Corn with Basil Butter

2 ears corn on the cob (10 inches long), with husks attached
1 tbsp plus 1 tsp reduced-calorie margarine
1 tbsp whipped butter, softened
1/4 tsp grated orange peel
1 tbsp chopped fresh basil

Set corn on floor of microwave oven and microwave on high (100%) for 5 minutes, turning corn over halfway through cooking, until corn is tender.
Using a fork, in small mixing bowl combine margarine, butter, and orange peel, mixing well; stir in basil.
To serve, pull back corn husks and remove corn silk. Brush each ear with half of the butter mixture.

Stir-fried Kale with Slivered Carrots

3/4 lb. fresh kale
Boiling water
2 tsp. canola oil
2 carrots, peeled and cut julienne (see note)
1-2 garlic cloves, minced
1 tsp. ground coriander
Salt and freshly ground black pepper, to taste
Pinch cayenne pepper, if desired

Rinse kale and remove stems, including large stem running through center of each leaf. Place a few leaves on top of each other and cut into thin strips. Repeat until all kale is cut. Add kale to pot of boiling water and boil uncovered 10 minutes. Drain and set aside.

In large skillet, heat oil over medium heat. Add carrots and sauté 2 minutes. Add garlic and sauté 1 more minute. Add coriander, salt and pepper, to taste, and cayenne, if using. Cook 15 seconds. Add kale and cook 1-2 minutes.

Note: Julienne means to cut into very thin, matchstick strips.

Baked Asparagus

1 lb. fresh asparagus
2 tsp. olive oil
2 garlic cloves, minced
Salt and freshly ground black pepper, to taste
Lemon wedges, as garnish

Preheat oven to 500 degrees. Rinse asparagus and break off tough ends.

In shallow roasting pan, place asparagus and coat with oil. Sprinkle with garlic and salt and pepper, to taste.

Roast uncovered for 6-8 minutes (depending on width of spears), shaking pan occasionally. Serve with lemon wedges.

Sesame Spinach

3 lbs. fresh spinach, preferably baby spinach leaves
1 Tbsp. sesame seeds
1 tsp. toasted sesame oil
2 garlic cloves, minced
Salt and freshly ground black pepper, to taste

Rinse spinach well and discard stems. Heat skillet and add spinach with water still clinging to leaves. Cover and cook over medium-high heat for 2 minutes. Uncover and cook 2 more minutes until wilted, stirring often. Drain in colander. Squeeze out excess water.

In small pan, place sesame seeds. Toast over medium heat for 1-2 minutes (keep them moving) until seeds are lightly brown. Set aside.

In skillet, heat sesame oil over medium heat. Add garlic and sauté for 30 seconds. Add spinach, sesame seeds and salt and pepper, to taste. Cook 1 minute. Serve.