| "Veggie" Recipes |
| 4 Tomatoes (diced) 1/2 cup - 125ml Cucumber (diced) 1 clove Garlic (minced) 1/4 cup - 50ml fresh Basil (chopped) 1/4 cup - 50ml fresh Mint (chopped) 1 tsp - 5ml Salt 1/2 tsp - 2ml Pepper 1 lb - 500g Linguine, Fettuccine or Spaghetti pasta |
| In a large bowl, combine tomatoes, cucumber, garlic, basil, mint, salt and pepper, and let stand at a room temperature for 2 hours. In a large pot of boiling salted water, cook pasta for 8-10 minutes or until tender, yet firm. Drain and toss with sause. Makes 6 serving. Per serving about: 340 calories, 7g protein, 12g fat, 25g carbohydrate |
| Pasta with Fresh Tomato Sause |
| Vegetarian Black Bean Chili |
| 1 tbsp - 15ml Vegetable oil 2 cloves Garlic (minced) 1 Onion (chopped) 1 large Carrot (chopped) 1 Jalapeno Pepper (seeded and minced) 1 Sweet Green Pepper (chopped) 3 large Tomatoes (chopped) 2 cans Black Beans (drained and rinsed) 1 tbsp Chili powder 1 tsp Cumin (ground) 1 tsp Rosemary (crumled dried) 1 tsp Salt 1 cup Cucumber (grated) |
| In a large sausepan, heat oil over medium heat; cook garlic, onion, carrot, jalapeno pepper and green pepper, stirring often, for about 5 minutes or until softened. Stir in tomatoes, beans, chili powder, cumin and rosemary, bring to a boil. Reduce heat and simmer, uncovered, for 20 mintues. Season with salt. Serve garnished with cucumber. Makes 4 servings Per serving about: 360 calories, 20g protein, 5g fat, 60g carbohydrate |
| Japanese Noodle Salad |
| 1 pkg - 200g Vermicelli noodles 3 green Onions 1 Cucumber (cut into matchstick-size pieces) 2 tbsp fresh Coriander (chopped) 1 tbsp Vegetable oil 1 tbsp Gingerroot (grated) 2 cloves Garlic (minced) 3 tbsp Soy sauce 3 tbsp Vinegar 4 tsp Sesame oil 2 tsp granulated Sugar 2 large Tomatoes (seeded and diced) |
| Cook vermicelli according to package directions; drain and cool under cold water. Drain well and place in a large bowl. Separate white parts of green onions from tops; chop whites and set aside. Cut tops into thin strips; add to bowl with cucumber and coriander. In small skillet, heat oil over medium heat; cook whites of green onions, ginger and garlic for 1 minute. Remove from heat. Stir in soy sause, vinegar, sesame oil and sugar until sugar dissolves. Pour over noodle mixture; toss to combine. Cover and refrigerate for 1 hour, tossing occasionally. To serve, add tomato, toss again. Makes 4 - 6 servings Per serving about: 210 calories, 6g protein, 6g fat, 30g carbohydrate |
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| Asian Cucumber Quinoa Salad |
| 1/2 cup Guinoa 1 cup Water 1 Cucumber (chopped) 1 Tomato (chopped) 1/2 Sweet rep Pepper (thinly sliced) 1/4 cup Pine nuts (toasted) 1/4 cup green Onions (chopped) 2 tbsp Sesame Oil 2 tbsp Soy Sause 2 tbsp Rice Vinegar 1 tsp liquid Honey 1 tsp Gingerroot (finely grated) |
| In saucepan, bring quinoa and water to boil; cover, reduce heat to simmer and cook for 15 minutes. Transfer to large bowl; let cool. Add cucumber, tomatoe, red pepper, pine nuts, onions, soy sauce, sesame oil, honey and ginger; toss to combine. Makes 4 servings Per serving about: 230 calories, 7g protein, 12g fat, 24g carbohydrate |
| Italian White Beans with Tomatoes and Garlic |
| In a large skillet, heat 1 tbsp olive oil over a medium heat. Add 1 onion, sliced, 2 tsp crumbled dried sage, 3 cloves garlic, minced, and 1 tbsp water; cook, stirring often, for 5 minutes. Stir in 1 can (19oz/540ml) white kidney beans, 3 tomatoes, cut in large chunks, and 1/4 tsp each salt and pepper. Cover and simmer over low heat for 3 minutes. Stir in 1 tsp balsamic vinegar. Makes 4 servings. Per serving; 190 calories, 9g protein, 4g fat, 30g carbohydrate. |
| Japanese Cucumber Salad |
| Very thinly slice 1 cucumber; place in a medium bowl. Blend together 1/4 cup white vinegar, 2 tbsp granulated sugar, 1 tbsp water, 2 tsp soy sauce and 1/4 tsp finely shredded gingerroot. Pour over cucumber; stir well to coat. Chill for 15 minutes. Drain well, then squeeze dry. Sprinkle with chopped fresh parsley to serve. Makes 1 2/3 cups. Per 1/2 cup; 45 calories, 1g protein, 10g carbohydrate. |
