Low Calorie Gingered Carrots

1 pound of raw carrots, peeled & cut in 1/4" slices
1/4 teaspoon of ginger
1 teaspoon of sugar
2 tablespoons of honey
1 tablespoon of  margarine, melted
2 tablespoons of  finely chopped parsley or 1 tbsp. dry parsley flakes

Place carrots in saucepan. Add just enough water to cover. Boil 10 to 12 minutes or until barely tender. Drain. Mix ginger, sugar and honey and gently stir into carrots with margarine. Sprinkle with parsley just before serving. Makes 5 servings. Each serving equals approximately 90 calories.

Sauteed Cauliflower

1 head (1 lb.) fresh cauliflower or 1 pkg. frozen cauliflower
1 tablespoon of margarine
1/4 teaspoon of thyme
3/4 teaspoon of vinegar
1/8 teaspoon of salt
Dash pepper
2 teaspoon of minced parsley or 1 tsp. dry parsley flakes

Break cauliflower into small flowerettes and cook in a small amount of water until just tender, about 10 to 12 minutes. (If using frozen cauliflower, cook according to package directions.) Drain. Heat margarine, thyme, vinegar and salt in large skillet on medium, for 5 minutes. Add cauliflower, sprinkle with pepper and stir gently. Simmer until hot, and serve with parsley sprinkled on top. Makes 4 servings. Each serving equals to approximately 75 calories.

Oven Fried Vegetables

These are a baked version of the very popular fried veggies that many restaurants serve. Because they aren't deep-fried, they're much lower in fat and a lot healthier. Served plain or with a dip, they're at least as tasty as (we think better than) their fattier relatives.

1 tablespoon of  olive oil
1/4 cup of grated Parmesan cheese
1 egg
1 tablespoon of water
1 zucchini, cut into 1/2 x 2 inch sticks
2 cups of cauliflower florets
1 c. broccoli florets
1 pt. cherry tomatoes

1. Heat oven to 375 degrees F. In small bowl combine bread crumbs with oil. Stir in Parmesan cheese.

2. In another bowl lightly beat together egg and water. Dip zucchini, cauliflower and broccoli into egg mixture, letting excess drip off, then coat with bread crumbs. (Use a spoon to help coat the vegetables with crumbs.) Place coated vegetables on nonstick baking sheet. Bake 20 to 25 minutes until crust is crisp and vegetables are tender. Place on serving platter with cherry tomatoes and serve with favorite dip. 8 servings.

Vegetarian Cholent

1 onion, diced
4 tablespoons of oil
1 clove garlic, minced
1/4 cup of barley
1 cup of beans (1/2 c. lima beans and 1/2 c. kidney beans)
4 tablespoons of soy sauce
3 tablespoons of honey
2 tablespoons of molasses
2 tablespoons of barbecue sauce
3 large potatoes, peeled and cubed
Water to cover

Saute onion and garlic in oil until brown. Place onion and garlic and all other ingredients except potatoes in crock pot. Cook on medium high heat for 2 hours. Add potatoes and add more water to cover the potatoes. Cook 12-24 hours. Serves 6-8.

Low Sodium Cheddar Rice Stuffed Mushrooms

1 1/2 tablespoons of unsalted butter
12 button mushrooms, stems removed and wiped with a damp paper towel
3 tablespoons of sliced green onions
1 clove garlic, minced
1/2 cup of cooked long grain brown rice (about 3 tablespoons uncooked)
1/2 cup of finely shredded low sodium cheddar cheese
1/8 teaspoon of ground white pepper

Preheat oven to 350F. Melt 1/2 tablespoon of butter in a small saucepan over medium heat. Add mushrooms and cook, stirring for 1 minute. Transfer mushrooms to a baking sheet, placing them grill side up.
Melt remaining 1 tablespoon of butter in a skillet. Saute green onions for 1 minute. Add garlic, and saute for 1 minute. Turn off heat and stir in cooked rice. Turn mixture into a small bowl, and let cool for a few minutes.
Stir cheese and white pepper into rice mixture, combining thoroughly. Spoon mixture into mushroom caps, mounding above hollows. Bake for 10 minutes or until cooked through and mushrooms start to exclude liquid. Makes 1 dozen

Low Calorie Zucchini Rounds

1/3 cup of packaged biscuit mix
1/4 cup of grated Parmesan cheese
1/8 teaspoon of pepper
2 slightly beaten eggs
2 cups of shredded unpared zucchini (2 med. zucchini)
2 tablespoons of butter or margarine

In mixing bowl, stir together biscuit mix, cheese, and pepper. Stir in beaten eggs just until mixture is moistened. Fold in zucchini. In skillet, melt butter or margarine over medium heat, using 2 tablespoons mixture for each round, cook 4 rounds at a time about 2-3 minutes on each side, or until brown. Keep warm while cooking remaining rounds. Makes 12 rounds.

Low Calorie Vegetable Soup

3 cups of soup stock
1/4 cup of chopped onions
1/4 cup of green beans cut in strips
2 tablespoons of diced turnip
1/4 cup of diced carrots
1/4 cup of shredded cabbage
1 tablespoon of 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.