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Page last updated 7/30/98

Vegetables and Side Dish Ideas

Baked Zucchini with Cheddar Cheese	Spinach Phullo Casserole	Glazed Snow Peas and Carrots
Veggie Rice	Simply Delicious Vegetables	Un-Fried French Fries
Wild Rice w/ Mushrooms and Green Beans	Guilt Free Mashed Potatoes

Baked Zucchini with Cheddar Cheese

Servings: 3 as a side dish

INGREDIENTS

• 2 medium zucchini, thinly sliced
• 1/8 tsp ground nutmeg
• 1 whole egg
• 1 green onion, thinly sliced
• 1 tsp Dijon mustard
• 1/2 cup lowfat cheddar cheese; shredded
• 1/8 tsp ground white pepper

DIRECTIONS

1. Place the sliced zucchini into a large bowl. Combine the remaining ingredients and toss well.
2. Pour into a lightly oiled 2-quart casserole.
3. Bake at 350F. for 35-40 minutes.
4. NUTRITIONAL INFORMATION per serving:
   72 Calories; 5g Fat;

 
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Veggie Rice

Mix the following in a serving bowl:
3 cups cooked brown rice
3 cups cooked vegetables (mixture of a few of your favorites)
2 teaspoons olive oil
A few pinches of black pepper to taste
Serve hot! Enjoy!

 
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Spinach Phyllo Casserole

 The layers of this low-fat phyllo pastry are coated with a mixture of egg whites and olive oil instead of melted butter.

1/4 cup onion, chopped (50mL)

1/4 cup defatted chicken broth (50mL)

2 tbsp all-purpose flour (25mL)

1/2 cup skim milk (125 mL)

8 oz low-fat Cheddar cheese, grated (250mL)

10 oz fresh or frozen spinach, cooked, drained and chopped (275 g)

7 egg whites

3 sheets phyllo pastry

2 tbsp olive oil (25mL)

Preheat oven to 375 F (190 C).

Saute onions in chicken broth until broth has evaporated.

Stir flour into milk until dissolved. Add to onions and stir constantly over medium heat until thickened. Blend in cheese until melted.

Remove from heat and stir in spinach. Beat 6 egg whites until frothy and blend into cheese mixture. Pour into a deep casserole dish brushed with olive oil.

Whisk together remaining egg white and the olive oil. Blend well. Cut sheets of phyllo pastry in half. Top the casserole with one piece of phyllo pastry. Brush with egg white mixture. Continue layering phyllo sheets, brushing each with the mixture. Bake for 35 to 45 minutes.

Serves 8.

Per serving 149 calories, 5.1 g fat, 22% calories from fat

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Glazed Snow Peas and Carrots

4 teaspoons cornstarch  1 can (16 ounces) Campbell's® Healthy Request® Ready to Serve Chicken Broth  1 teaspoon lemon juice  4 medium carrots, sliced (about 2 cups)  1 medium-red or yellow onion, coarsely chopped (about 1/2 cup)  8 ounces snow peas (about 2 cups) 1. In cup, stir together cornstarch, 1/2 cup broth and lemon juice until smooth; set aside.  2. In medium skillet mix remaining broth, carrots and onion. Over high heat, heat to boil. Reduce heat to medium. Cover and cook 5 minutes or until vegetables are tender. Add snow peas. Cook 2 minutes.  3.Stir cornstarch mixture and add. Cook until mixture boils and thickens, stirring constantly. Serves 6. Back to menu      Simply Delicious Vegetables      1 can (16 ounces) Campbell's® Healthy Request® Ready to Serve Chicken Broth  1 cup broccoli flowerets  1 cup cauliflower flowerets  1 medium carrot, sliced (about 1/2 cup)  1 stalk celery, sliced (about 1/2 cup)     1. In medium saucepan mix broth, broccoli, cauliflower, carrot and celery. Over high heat, heat to a boil.  2. Reduce heat to low. Cover and cook 5 minutes or until vegetables are tender-crisp. Drain. Serves 6.  TIP: Use reserved broth for cooking rice or making sauces. Back to menu

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Wild Rice with Mushrooms and Green Beans

1 small onion, chopped
1/2 cup bouillon
8 ounces shiitake or other mushrooms of your choice
1 package frozen Italian (flat) green beans,
or 1 pound fresh, cut in 1" pieces
1 teaspoon dried oregano or 1 tablespoon fresh
2 cups cooked wild rice

Cook the onion in the bouillon for 5 minutes. Stir in the mushrooms, the beans and the oregano; return the liquid to a boil, reduce the heat and simmer 5 minutes, or until the beans are crisp-tender. Stir in the wild rice and heat through.
4-6 servings

Chilled leftovers make a delicious salad -- stir in a little of your favorite fat- free dressing.

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Guilt-Free Mashed Potatoes

4-6 baking potatoes
1 cup skim milk or buttermilk
2 tablespoons cornstarch + 2 tablespoons cold water
Salt and freshly ground pepper to taste

Peel the potatoes, cut in 4-6 chunks and cook them in boiling water until soft, about 20 minutes. Meanwhile, mix the cornstarch and water into a smooth paste and place in a small saucepan over medium heat. Stir in the milk and cook, stirring constantly, until the mixture is thick. Drain the potatoes and mash them, stirring in as much of the thickened milk mixture as you like to get a smooth, rich consistency. Season to your taste.
4-6 servings

Variation: Roast one or more heads of garlic (400 deg, 45-60 minutes) and squeeze all of the garlic cloves (or as many as you like) into the buttermilk mixture before combining with the potatoes.

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