Chow Mein Veggies

This was great! You could also add a cup or two of shredded cabbage.

Chow Mein

1/4 cup soy sauce

3 cloves garlic, minced

1 tablespoon brown sugar, packed

2 teaspoons freshly grated ginger

1/4 teaspoon white pepper

½ c. shredded carrots

1 ½ c. sliced celery

3 TB diced onion

14 oz can bean sprouts, drained

In small bowl, combine soy sauce, garlic, brown sugar, ginger and pepper; set aside. Spray large skillet with cooking spray. Add carrots, celery and onion; cook until crisp tender. Add bean sprouts and heat through. Pour soy mixture over all and toss to coat. Cook a couple more minutes then serve.

Yield: 3 large servings. Per serving= 91 Calories; trace Fat (3.4% calories from fat); 6g Protein; 19g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 1441mg Sodium.

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Moroccan-Style Chickpeas

Another way to eat chickpeas.

moroccanchickpeas

Moroccan-style Chickpeas
15 oz can chickpeas, rinsed and drained
11 oz tomatoes with green chilies, undrained
2 TB diced onion
Dash garlic powder
1 tsp extra virgin olive oil
1 TB ground cumin
Dash ginger
1 TB ground coriander
½ tsp black pepper

Combine all ingredients in a small saucepan and bring to a boil; simmer on low for 10 minutes.
Yield: 5 servings. Per serving= 128 Calories; 2g Fat (15.9% calories from fat); 5g Protein; 23g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 507mg Sodium.

Cheesy Mash Cauliflower

This was great!

mashedcauliflower

Cheesy Mash Cauliflower
1 small head cauliflower, chopped in small pieces
2 Laughing Cow light cream cheese wedges
Dash white pepper
Dash salt
1 TB Parmesan cheese
Dash paprika

Boil cauliflower until tender. Process all ingredients in food processor.
Yield: 2 servings. Per serving= 70 Calories; 5g Fat (61.3% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 12mg Cholesterol; 345mg Sodium.

Corn Cakes

Another tasty way to eat corn.

Corn Cakes
15 oz can corn, drained
2 eggs, separated
2 oz. diced pimientos, drained
1/3 c. uncooked scallions, diced
¼ tsp black pepper
3 TB reduced fat Bisquick
2 sprays cooking spray, butter-flavored

Instructions
In a small bowl, beat egg whites until stiff but not glossy; set aside. In a medium bowl, lightly beat egg yolks. Add corn, pimientos, scallions, black pepper and Bisquick; thoroughly combine and then fold in egg whites.
Coat skillet with cooking spray and warm over high heat; when skillet is hot, reduce heat to medium. Spoon a heaping tablespoon of batter onto skillet to make each fritter. (Do not press fritters down with your spatula since they are meant to be fluffy.) Cook for about 2 to 3 minutes; carefully flip and cook until lightly browned and cooked through, about 2 to 3 minutes more. Remove cooked fritters to a serving plate and cover to keep warm. Repeat until all batter is used and then serve immediately.
Yield: 10 cakes. Per cake= 51 Calories; 1g Fat (20.4% calories from fat); 2g Protein; 9g Carbohydrate; 1g Dietary Fiber; 37mg Cholesterol; 131mg Sodium

Quick Corn

A yummy and quick side dish.corn

Quick Corn

15 oz can corn, drained

1 Laughing Cow vegetable cream cheese wedge

2 oz diced pimientos, drained

2 TB diced green chilies

Dash onion powder

Combine all ingredients in microwavable bowl. Heat on high 2 minutes or until heated through. Stir to combine and serve.

Yield: 4 servings. Per serving= 82 Calories; 1g Fat (9.3% calories from fat); 3g Protein; 18g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 286mg Sodium.

Yellow Squash Ribbons

squshribbonsA nice way to eat squash. If you can’t do battered and fried. 😉

Yellow Squash Ribbons

Cooking spray
2 large yellow squash
2 TB diced onion
Dash garlic powder
Dash salt
¼ tsp crushed red pepper
¼ tsp black pepper

Spray large skillet with cooking spray. Using a vegetable peeler, shave squash into ribbons. Discard seeds and core of squash. Place ribbons in prepared skillet. Add onion, garlic powder, salt, red pepper and black pepper. Cook 4 minutes or until onion is done. Could sprinkle with Parmesan cheese before serving.

Yield: 2 servings. Per serving= 30 Calories; trace Fat (8.8% calories from fat); 1g Protein; 6g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 136mg Sodium.  Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fat.