Posts Tagged ‘oregano’

Fettuccine with Fresh Vegetables

Sunday, December 1st, 2013

Enjoy this low fat, no cholesterol, low sodium vegetarian and vegan dish. It can serve as the main dish or a dish with a larger meal. Remember the garlic bread.  

Ingredients:

1 lb fettuccine pasta

1 tsp oregano

2-3/4 cups broccoli florets

3 cups carrots, sliced

2 cups julienned green bell pepper, red or yellow bell pepper

Directions:

Bring 8 quarts of water to a boil. Add the pasta and cook for 5 minutes. Add broccoli and carrots, cook for 5 more minutes. Remove from heat and drain. Coat a large skillet with a non-stick spray. Add peppers and onions, saute for 5 minutes. Add oregano, cook for 2 minutes. Toss the pasta and vegetables together with the olive oil and top with chives.

Serves 8

Nutrition Fact:

Nutrition (per serving) Calories 260; % Calories From Fat 4.5%; Total Fat 1.3g; Saturated Fats 0.2g; Mono-unsaturated Fats 0.1g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 61mg; Total Carbohydrates 54g; Dietary Fiber 5.9g; Sugar 5.4g; Protein 9.5g.

More Information:

Vitamins:

Thiamin B1 0.6 mg
Vitamin B12 0 mcg
Vitamin K 90 mcg
Vitamin A 11000 IU
Niacin B3 4.9 mg
Pantothenic Acid 0.74 mg
Riboflavin B2 0.33 mg
Vitamin C 63 mg
Vitamin D 0 IU
Vitamin B6 0.36 mg
Vitamin E 1.7 mg
Choline 38 mg

Minerals:

Manganese 0.78 mg
Magnesium 52 mg
Calcium 59 mg
Zinc 1.2 mg
Phosphorus 170 mg
Copper 0.23 mg
Fluoride 40 mcg
Selenium 37 mcg
Sodium 61 mg
Potassium 490 mg
Iron 2.8 mg

Lentil Vegetable Soup

Wednesday, September 28th, 2011

There is nothing like a good lentil soup to satisfy hunger unless it is a lentil vegetable soup. A good tasting vegan soup.

Ingredients:

1/2 tsp basil, or 2 tsp fresh, chopped
1 cup dried lentils
1/2 tsp thyme, or 2 tsp fresh, chopped
4 cups vegetable broth (see September 2007)
3 cloves garlic, crushed
3/4 lb zucchini, cut into .5 in. thick slices
1/2 tsp cayenne, less if desired
2 tsp soy sauce, to taste
2 cups canned crushed tomatoes
1 lb spinach leaves, rinsed and chopped, tough stems discarded
4 pita breads, or other bread
2 tbsp olive oil
4 aluminum foil
1 onion, finely diced
1/4 tsp oregano, or 1 tsp fresh, chopped

Directions:

Preheat oven to 200?F. Wrap pita loaves in foil and place in oven to warm. Heat oil in a heavy non-reactive saucepan over medium heat. Add next 7 ingredients and sauté 5 minutes or until onion is soft, stirring frequently. Add remaining ingredients. Bring to a boil. Reduce heat to medium low and simmer 40-45 minutes or until lentils are tender. Serve with bread.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 320; % Calories From Fat 25%; Total Fat 8.9g; Saturated Fats 1.3g; Mono-unsaturated Fats 5g; Poly-unsaturated Fats 1.6g; Cholesterol 0mg; Sodium 1500mg; Total Carbohydrates 53g; Dietary Fiber 8.2g; Sugar 8g; Protein 13g.

More Information:

Vitamins:

Thiamin B1 0.36 mg
Vitamin K 630 mcg
Vitamin A 15000 IU
Vitamin E 6 mg
Pantothenic Acid 0.64 mg
Vitamin B6 0.56 mg
Choline 47 mg
Riboflavin B2 0.46 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 30 mg
Niacin B3 3.2 mg

Minerals:

Sodium 1500 mg
Zinc 1.6 mg
Copper 0.43 mg
Iron 4.9 mg
Calcium 290 mg
Manganese 1.4 mg
Magnesium 140 mg
Fluoride 5.9 mcg
Potassium 920 mg
Phosphorus 190 mg
Selenium 7 mcg

Zero Salad Dressing

Wednesday, August 31st, 2011

Makes: 2 servings of 1/2 cup each

This recipe is equal to 2 tablespoons of free food (two servings per day) It contains no added sugar and is vinegarless.

Ingredients:

1/2 c Tomato Juice

2 tb Lemon Juice

1 tb minced Onion

1/8 ts Salt

1/8 ts Oregano

1 ts Garlic Powder(optional)

Directions:

Combine all ingredients in jar with tightly fitted top.

Refrigerate several hours. Shake well before using.

Note: This dressing may be kept for several weeks refrigerated in a closed container.

Pumpkin Soup

Sunday, June 1st, 2008

Pumpkin Soup

The unique thing about this pumpkin soup is that it tastes very good and is very low in calories. And because it uses a vegetable stock and no milk, it is a vegetarian as well as a vegan soup.

Ingredients:

1 large onion, minced

2 cups vegetable stock(see the recipe for September 2007)

11/2 cups pureed cooked pumpkin

1/2 tsp dried oregano

1/4 tsp hot-pepper sauce

1/4 cup toasted pumpkin seeds

Directions:

In a 2-quart saucepan, cook the onions in 2 tablespoons of the stock until limp.

Add the remaining stock, pumpkin, oregano and hot-pepper sauce.

Simmer for 15 minutes.

Serve sprinkled with pumpkin seeds.

Serves 4

Nutrition Facts

Nutrition (per serving); 60.0 calories; 19% calories from fat; 1.3g total fat; I .Omg cholesterol; 16.Omg sodium; 4.3g fiber.

Tomato-Tofu Bisque

Thursday, May 1st, 2008

Tomato-Tofu Bisque

This recipe is a delicious vegan bisque. It uses tofu for the creaminess that one would expect from a bisque. For the vegetable broth see the recipe for September 2007.

Ingredients:

I Tbs unsalted stick margarine

1 onion, chopped

1 Tbs all-purpose flour

2 cans no-salt-added diced tomatoes(14 1/2 oz ea)

2 cups vegetable broth

1 tsp dried oregano

3/4 lb tofu (reserve 1/2 cup of the liquid)

1/2 cup minced parsley

2 Tbs minced dill

1 Tbs honey

Directions:

In a large nonstick saucepan or Dutch oven, melt the margarine. Add the onion and cook, stirring as needed, until softened, about 5 minutes. Add the flour and cook, stirring constantly, until the flour is lightly browned, about 1 minute.

Add the tomatoes, broth, oregano and pepper; bring to a boil. Reduce the heat and simmer, covered, until heated through, about 10 minutes. Meanwhile, in a blender or food processor, puree the tofu and the reserved liquid. Add the tofu, parsley, dill and honey to the tomato mixture; cook, stirring as needed, until just heated through, about 3 minutes.

Serves 4

Nutrition Facts

Nutrition (per serving). 165.0 calories; 31% calories from fat; 6.0 g total fat; 72.0 mg sodium; 23.0 g carbohydrates; 2.0 g fiber; 7.0 g protein.