Dressings & Dips
Buttermilk Salad Dressing
Ranch Style Dressing
Oil-Free Salad Dressing
Veggie Dill Dip
Low-Fat Bean Dip
Lime Cucumber Salsa
Cold Salads
Seven Vegetable Salad
Garbanzo Cucumber Salad
Luncheon Salad
Basil Garden Salad
Cabbage Salad
Marinated Tomato Salad
Corn-Stuffed Tomatoes
Dilly Pea Salad
Green Bean Sesame Salad
Broccoli Tomato Salad
Tarragon Vegetable Salad
Orange Blossom Salad
Gelatins
Peach-Cranberry Gelatin Salad
Gelatin Fruit Salad
Raspberry Gelatin Salad
Rosy Rhubarb Mold
Peachy Applesauce Salad
Pastas
Pasta Fruit Salad
Oriental Pasta Salad
Slaws
Zesty Slaw
Apple Cabbage Coleslaw
Wilted Coleslaw
Summer Squash Slaw
Sweet Potato Slaw
Bell Pepper Slaw
Celery Seed Slaw
Cold Potatoes
Potato Salad
Low-Fat Potato Salad
West Coast Potato Salad
Savory Sweet Potato Salad
Hot Potatoes
Oven Roasted Potato Wedges
Light Scalloped Potatoes
Potato Pockets
Roasted Red Potatoes
Saucy Potatoes
Grilled Parmesan Potatoes
Herbed Potatoes and Onions
Mushroom Potatoes
Hot Veggie Side Dishes
Broccoli Noodle Side Dish
Broccoli in Herbed Butter
Vegetable Medley
Creamy Green Beans
Steamed Broccoli and Squash
Dilled Zucchini
Chive Carrots
Green Beans with Mushrooms
Hot Vegetable Plate
Sesame Green Beans
Dilled Corn and Peas
Baked Onion Rings
Flavorful Sugar Snap Peas
Low-Fat Refried Beans
Zucchini and Corn Saute
Whipped Squash
Asparagus with Orange Sauce
Veggie Soups
Low-Fat Broccoli Soup
Corn Chowder
 
 

 
 
 
Buttermilk Salad Dressing

 2 cups buttermilk
2 cups fat-free mayonnaise
1/2 cup minced fresh parsley
1/2 tsp. garlic powder
 1/2 tsp. onion powder
 1 tsp. coarsely ground pepper

  In a bowl, combine all ingredients; whisk until smooth. Cover and chill until serving.
This also makes a good dip, for veggies, a topper for baked potatoes or in place of mayonnaise on a sandwich.

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Ranch Style Dressing

2/3 cup low-fat cottage cheese
 3 TBS. skim milk
1 TBS. tarragon vinegar
  1 garlic clove, minced
 1 TBS. sliced green onion tops
 
         In a blender or food processor, blend cottage cheese, milk, vinegar and garlic until smooth. Add onion tops; blend just until combined. Store in refigerator.

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Oil-Free Salad Dressing

1 TBS. powdered fruit pectin
 1/4 tsp. dried herb (your favorite)
 Artificial sweetener equal to 2 tsp. sugar
1/8 tsp. ground mustard
1/8 tsp. salt
 1/8 tsp. pepper
 1/4 cup water
2 tsp. vinegar
 1 garlic clove, minced
 
       In a small bowl, combine first 6 ingredients. Stir in water, vinegar and garlic. Chill. Serve over you favorite salad. Refrigerate leftovers.

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Veggie Dill Dip

 1 carton (16 oz) low-fat cottage cheese
3 TBS. skim milk
 3/4 cup fat-free mayonnaise
1 TBS. dried minced onion
1 TBS. dried parsley flakes
  1 tsp. dill weed
 1 tsp. seasoned salt
 1/4 tsp. garlic powder
 
          In a blender, blend cottage cheese and milk until smooth. Stir in remaining ingredients and mix well. Chill overnight. Serve with raw vegetables.

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Low-Fat Bean Dip

 3 TBS. lemon juice
 1 can (15 oz) pinto beans, rinsed and drained
 3 TBS. chopped green onions
   2 TBS. fat-free mayonnaise
 1 1/2 tsp. seeded minced jalapeno pepper
1 tsp. Worcestershire sauce
1/4 tsp. sugar
 
        Combine all ingredients in a blender or food processor and process until smooth. Transfer to a serving bowl. Use raw vegetables or tortilla chips for dipping. Store in the refrigerator.

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Lime Cucumber Salsa

1 large cucumber, seeded and finely chopped
1 or 2 garlic cloves, minced
1 jalapeno pepper, seeded and finely chopped
3 green onions, sliced
2 TBS. minced fresh cilantro
2 TBS. lime juice
2 TBS. olive oil
1 tsp. grated lime peel
1/4 tsp. pepper

  In a bowl, combine all ingredients. Refrigerate for at least 2 hours before serving.

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Seven Vegetable Salad

1 3/4 cups cauliflowerets
1 1/4 cups chopped cucumber
1 cup sliced celery
1/2 cup quartered cherry tomatoes
1/4 cup julienned green pepper
1/4 cup julienned sweet red pepper
1 TBS. sliced green onions
1/4 cup fat free salad dressing

       In a large bowl, combine all vegetables. Pour dressing over; toss to coat.
 With this salad, you may substitute your favorite vegetables, with little change in the nutritional analysis.
Just be certain they can be eaten raw.

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Garbanzo Cucumber Salad

1 can (15 oz) garbanzo beans, rinsed and drained
1 medium cucumber, slliced and quartered
 1/2 cup sliced ripe olives
1/3 cup chopped red onion
1/4 cup minced fresh parsley
3 TBS. olive oil
3 TBS. red wine vinegar
1 TBS. sugar
 1 TBS. fresh lemon juice
2 garlic cloves, minced
1/2 tsp. grated lemon peel
1/8 tsp. pepper

       In a medium bowl, combine first 5 ingredients. Thouroughly mix remaining ingredients together. Pour over vegetables and toss. May be chilled up to 24 hours.

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Luncheon Salad

2 medium tomatoes, cubed
 1 medium cucumber, cubed
1 cup cubed fully cooked low-fat ham, chicken or turkey
1 cup cubed reduced-fat Swiss cheese
 4 green onions, sliced
 6 TBS. fat-free ranch salad dressing

   In a large bowl, combine the first five ingredients. Add dressing and toss. Serve immediately.

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Basil Garden Salad

  2 cups torn leaf lettuce
1 cup torn Bibb lettuce
3 green onions with tops, sliced
1 medium tomato, peeled and diced
6 fresh mushrooms, sliced
9 fresh basil leaves, thinly sliced
3 TBS. olive oil
2 TBS. red wine vinegar
1/4 tsp. pepper

   Combine lettuce, onions, tomato, mushrooms and basil in a large salad bowl. Combine remaining ingredients in a jar with tight-fitting lid; shake well. Pour over the salad and toss. Serve immediately.

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Cabbage Salad

 1/4 cup vinegar
 2 TBS. olive oil
 2 tsp. sugar
 1/2 tsp. dried tarragon
6 cups shredded cabbage

     In a small bowl or jar with tight-fitting lid, combine first 4 ingredients. Place cabbage in a large bowl; add dressing and toss to coat. Cover and refrigerate for at least 2 hours.

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Marinated Tomato Salad

8 medium tomatoes, sliced
1/4 cup minced fresh parsley
1/4 cup olive oil
2 TBS. cider or red wine vinegar
2 tsp. prepared mustard
1 garlic clove, minced
1 tsp. sugar

 Arrange tomatoes in a serving bowl; sprinkle with parsley. Combine the remaining ingredients in a jar with a tight fitting lid; shake well. Pour over tomatoes. Cover and refrigerate for 30 or until ready to serve.

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Corn-Stuffed Tomatoes

 1 can (16 oz) whole kernel corn, drained
2 cans (7 oz. each) Mexicorn, drained
1/2 cup chopped onion
1/4 cup chopped green pepper
2 TBS. fat-free mayonnaise
1/8 tsp. pepper
8 medium tomatoes

       In a bowl, combine the first four ingredients. Combine mayonnaise and pepper; mix well. Pour over the corn mixture and toss to coat. Cut the top off each tomato. Scoop out pulp, leaving a 1/2 inch shell (discard pulp). Spoon corn mixture into the tomatoes. Refrigerate until serving.

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Dilly Pea Salad

 1 cup (8 oz) nonfat sour cream
 4 tsp. lemon juice
 4 tsp. sliced green onion
  2 tsp. sugar
   1 tsp. dill weed
 1/2 tsp. curry powder
  1/4 tsp. pepper
  2 packages (10 oz. each) frozen peas, thawed

       In a medium bowl, combine the first 7 ingredients. Add peas; toss. Chill until ready to serve.

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Green Bean Sesame Salad

 1 pound fresh green beans
2 TBS. olive oil
1 TBS. lemon juice
2 TBS. sesame seeds, toasted
1 garlic clove, minced
1/2 tsp. crushed red pepper flakes
1/8 tsp. pepper

         In a saucepan, cover beans with water; cook until crisp-tender. Drain and rinse in cold water; place in a serving bowl. Sprinkle with remaining ingredients; toss to coat. Serve at room temperature.

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Broccoli Tomato Salad

  1 large bunch broccoli, separated into florets
2 large tomatoes, cut into wedges
3/4 cup sliced fresh mushrooms
2 green onions, sliced
DRESSING
3/4 cup olive oil
1/3 cup tarragon or cider vinegar
2 TBS. water
1 tsp. lemon juice
1 tsp. sugar
3/4 tsp. dried thyme
1 garlic clove, minced
1/2 tsp. celery seed
1/4 tsp. Italian seasoning
1/4 tsp. lemon-pepper seasoning
1/4 tsp. paprika
1/4 tsp. ground mustard

      Cook broccoli in a small amount of water for 5 minutes or until crisp-tender. Rinse with cold water and drain. Place in a large bowl; add tomatoes, mushrooms and onions. Combine dressing ingredients in a jar with a tight-fitting lid; shake well. Pour over salad; toss gently. Cover and chill for 1 hour. Serve with a slotted spoon.

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Tarragon Vegetable Salad

  1 pound turnips, peeled and cut into 1/2 inch cubes
1 pound small red potatoes, cut into 1/2 inch cubes and cooked
1 pound fresh green beans, cut into 1 inch pieces and cooked
1 package (16 oz) frozen peas and carrots, thawed
1/2 cup olive oil
3 TBS. cider vinegar
1/4 cup sliced green onions
3 tsp. minced fresh tarragon
1 TBS. minced fresh parsley
2 tsp. Dijon mustard
1/2 tsp. pepper

 Cook the turnips in boiling waer for 8 to 10 minutes or until tender; drain. Place in a large bowl; add potatoes, beans, peas and carrots. In a small bowl, whisk oil, vinegar, onions, tarragon, parsley, mustard and pepper; pour over vegetables and toss to coat. Cover and refrigerate for 1 hour. If desired, serve on lettuce.

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Orange Blossom Salad

3 oranges, peeled and sectioned
2 cups cauliflowerets
1/4 cup chopped green pepper
2 cups torn fresh spinach
 DRESSING:
1 can (12 oz) evaporated skim milk
1 can (6 oz) frozen orange juice concentrate, thawed

       In a large salad bowl, combine first four ingredients. Mix dressing well. Add desired amount of tressing to salad and toss. Refrigerate leftover dressing.

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Peach-Cranberry Gelatin Salad

serves 14 to 18 people

1 package (6 oz.) peach gelatin
4 cups boiling water, divided
1 cup orange juice
2 cans (15 oz. each) sliced peaches, drained
1 package (6 oz.) cranberry gelatin
1 cup cranberry juice
2 large oranges, peeled
2 cups fresh or frozen cranberries
1 cup sugar

In a bowl, dissolve peach gelatin in 2 cups boiling water. Add orange juice, mix well. Chill until partially set. Fold in peaches. Pour into a 3 quart serving bowl. Chill until firm. In a bowl, disslve the cranberry gelatin in remaining boiling water. Add cranberry juice and mix well. In a blender or food processor, combine oranges, cranberries and sugar, process until fruit is coarsely chopped. Add to cranberry gelatin. Carefully spoon over peach gelatin. Chill until set.

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Gelatin Fruit Salad

1 cup unsweetened applesauce
1 package (6 oz.) sugar-free cherry gelatin
1 can (12 oz.) diet ginger ale (1 1/2 cups)
1 can (8 oz.) unsweetened crushed pineapple, undrained
apple slices and fresh mint, optional

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Raspberry Gelatin Salad

  3 packages (.3 oz. each) sugarl-free raspberry gelatin
1 1/2 cups boiling water
1 package (12 oz) frozen unsweeteened raspberries
1 can (20 oz) unsweetened pineapple, undrained
2 medium ripe bananas, mashed
1 cup (8 oz) nonfat sour cream

      In a bowl, dissolve gelatin in water. Stir in raspberries, pineapple and bananas. Pour half into an 11 inch x 7 inch dish; refrigerate for 30 minutes or until firm. Set aside the remaining gelatin mixture at room temperature. Spread sour cream over gelatin in pan; top with the remaining gelatin mixture. Refrigerate for 1 hour or until firm.

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 Rosy Rhubarb Mold

4 cups chopped fresh or frozen rhubarb
1 cup water
 2/3 cup sugar
1/4 tsp. salt
1 package (6 oz) sugar free strawberry gelatin
1 1/2 cups cold water
 1/4 cup lemon juice
  2 can (11 oz. each) mandarin oranges, drained
1 cup chopped celery
 
         In a saucepan, combine rhubarb, water, sugar and salt; bring to a boil over medium heat. Boil for 1 to 2 minutes or until the rhubarb is tender; remove from the heat. Stir in gelatin until dissolved. Stir in cold water and lemon juice. Chill until partially set. Fold in oranges and celery. Pour into a 6 cup mold or an 8 inch square dish that has been coated with nonstick cooking spray. Chill until set. Unmold onto lettuce leaves or cut into squares.

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Peachy Applesauce Salad

    1 cup diet lemon-lime soda
1 package (.3 oz) peach or mixed fruit sugar-free gelatin
1 cup unsweetened applesauce
2 cups reduced-calorie whipped topping
1/8 tsp. ground nutmeg
 1/8 tsp. vanilla extract
1 fresh peach, peeled and chopped
 
       In a saucepan, bring soda to a boil. Remove from the heat; stir in gelatin until dissolved. Add applesauce; chill until partially set. Fold in whipped topping, nutmeg and vanilla. Fold in peach. Chill until firm.

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Pasta Fruit Salad

3 cups uncooked medium pasta shells
1 can (20 oz) unsweetened pineapple chunks, drained
1 large navel orange, peeled, sectioned and halved
1 cup halved red grapes
1 cup halved green grapes
1 medium apple, chopped
1 large firm banana, cut into 1/4 inch slices
1 carton (8 oz) plain nonfat yogurt
1/4 cup orange juice concentrate
 
    Cook pasta according to package directions; drain and rinse in cold water. Place in a large bowl; add the fruit. Combine yogurt and orange juice concentrate; pour over salad and toss to coat. Cover and chill for several hours.

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Oriental Pasta Salad

 2 cups uncooked elbow macaroni
  2 large carrots, cut into 1-inch strips
 1 cup snow peas, halved
2 green onions with tops, sliced
 1/2 cup thinly sliced sweet red pepper
DRESSING
 1/2 cup fat-free mayonnaise
1/2 cup nonfat sour cream
1 TBS. cider or red wine vinegar
1 TBS. light soy sauce
1/2 tsp. ground ginger
1/4 tsp. pepper

  Cook macaroni according to package directions; drain and rinse in cold water. Place in a large bowl; add carrots, peas, onionsand red pepper. In a small bowl, whisk dressing ingredients until smooth. Pour over salad and toss to coat. Cover and refrigerate for 1 to 2 hours.

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Zesty Slaw

  8 quarts shredded cabbage
8 quarts shredded red cabbage
2 1/2 cups grated carrots
3 cups mayonnaise
1 cup (8 oz) sour cream
1/2 cup grated onion
1/2 cup chopped fresh parsley
1/2 cup cider or red wine vinegar
3 TBS. Dijon mustard
 2 TBS. celery seed
2 tsp. pepper

     Toss cabbage and carrots. Combine remaining ingredients until smooth; pour over cabbage mixture and toss to coat. Cover and refrigerate for several hours.

YIELD: about 85 servings (3/4 cup each)
 
 

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Apple Cabbage Coleslaw
for a crowd

 3 cartons (16 oz. each) sour cream
1 cup sugar
2 TBS. salt
1 TBS. pepper
5 tsp. ground mustard
4 to 5 pounds unpeeled tart apples, julienned
1/2 cup lemon juice
3 large heads cabbage (3 to 4 poounds each) shredded

        In a large bowl, combine the first five ingredients; mix well. Cover and chill for at least 1 hour. Toss apples with lemon juice. Combine apples and cabbage; mix well. Just before serving, add dressing and toss to coat.

YIELD: 90 to 95 servings   (1/2 cup each)
 

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Wilted Coleslaw

1 cup shredded cabbage
1 green onion, sliced
1/8 tsp. celery seed
1/8 tsp. salt
2 bacon strips
1 tsp. sugar (more to taste)
4 1/2 tsp. vinegar
dash paprika

     In a small bowl, combine cabbage, onion, celery seed and salt; set aside. In a skillet, cook bacon until crisp. Drain, reserving 1 TBS. drippings. Crumble bacon over cabbage mixture. To the drippings, add sugar, vinegar and paprika; heat until sugar is dissolved. Pour over cabbage mixture and toss to coat. Serve immediately.

YIELD: 1 serving
 
 

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Summer Squash Slaw

2 small yellow summer squash, julienned
2 small zucchini, julienned
1 small sweet red pepper, julienned
1/3 cup sliced onion
3 TBS. vegetable oil
2 TBS. cider vinegar
1 TBS. fat free mayonnaise
1 tsp. sugar
1/2 tsp. dill weed
1/2 tsp. garlic salt
1/4 tsp. celery salt
1/4 tsp. pepper

      In large bowl, combine first 4 ingredients. In a small bowl, combine remaining ingredients; mix well. Pour over squash mixture and toss to coat. Cover and refrigerate. Serve with slotted spoon.

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Sweet Potato Slaw

1/2 cup mayonnaise
1/2 cup sour cream
2 TBS. honey
2 TBS. lemon juice
1 tsp. grated lemon peel
1/2 tsp. salt
1/4 tsp. pepper
3 cups shredded peeled uncooked sweet potatoes
1 medium apple, peeled and chopped
1 can (8 oz) pineapple tidbits, drained
1/2 cup chopped pecans

    In a bowl, combine the first seven ingredients; blend until smooth. In a large bowl, combine potatoes, apple, pineapple and pecans. Add dressing and toss to coat. Cover and refrigerate for at least 1 hour.

YIELD: 6 to 8 servings
 
 

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Bell Pepper Slaw

 2 tsp. margarine, melted
2 tsp. flour
1/3 cup half-and-half cream
1 egg yolk
2 tsp. vinegar
1 tsp. sugar
1/4 tsp. ground mustard
1/8 tsp. salt
1/8 tsp. pepper
1 cup finely shredded cabbage
2 TBS. each diced sweet red pepper, green pepper and celery

      In a saucepan, whisk margarine and flour until smooth. In a bowl, whisk cream and egg yolk; gradually add to margarine mixture. Add vinegar, sugar, mustard, salt and pepper. Bring to a boil, stirring constantly until thickened and bubbly (the dressing will be very thick). In a bowl, combine the cabbage , peppers and celery. Add warm dressing and toss to coat. Cover and refrigerate for at least 2 hours.

YIELD: 2 servings
 

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Celery Seed Slaw

 3 pounds cabbage, coarsely shredded
 1/2 cup finely shredded carrot
 1/2 cup chopped green pepper
1 cup sugar (or equivalent)
1 cup vinegar
1 TBS. salt
1 tsp. celery seed

      In a large bowl, combine cabbage, carrot and green pepper. In a saucepan, combine sugar, vinegar, salt and celery seed; bring to a boil. Pour over cabbage mixture and toss. Cover and refrigerate for 4 hours or overnight.

YIELD: 12 to 16 servings
 

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Potato Salad

  6 medium red potatoes, cubed
 1 1/2 cups chopped celery
  1 1/2 cups fresh broccoli florets
 3/4 cup fresh green beans, blanched
 1/2 cup fresh cauliflowerets
 1/2 cup julienned sweet red pepper
 1/4 cup fat-free Italian salad dressing
  1/2 cup low-fat mayonnaise
  2 tsp. fat-free dry ranch salad dressing mix
 1/4 tsp. pepper
 
        Cook potatoes in boiling water until tender. In a large bowl, combine the celery, broccoli, beans, cauliflower, red pepper and Italian dressing. Drain potatoes and add to the vegetable mixture. Combine mayonnaise, salad dressing mix and pepper; pour over the vegetable mixture and toss to coat. Cover and chill for at least 2 hours.

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Low-Fat Potato Salad

2 pounds red potatoes, cubed
1/2 cup fat-free Italian salad dressing
1 cup chopped celery
1/2 cup chopped green pepper
 1/2 cup chopped red onion
1/2 cup thinly sliced radishes
 1/4 cup minced fresh parsley
1/2 tsp. pepper
1/2 cup fat-free mayonnaise
1 1/2 tsp. Dijon mustard
 1/4 tsp. sugar
 
      Cook potatoes in boiling water until tender, about 15 to 20 minutes; drain thoroughly. Place in a bowl; cool slightly. Pour Italian dressing over warm potatoes; toss to coat. Add celery, green pepper, onion, radishes, parsley and pepper. Combine mayonnaise, mustard and sugar; pour over potato mixture and toss to coat. Cover and refrigerate for at least 2 hours.

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West Coast Potato Salad

1 1/2 pounds medium red potatoes, cooked and peeled
1/4 cup chopped green onions
4 TBS. lemon juice, divided
2 TBS. oil
2 TBS. minced fresh parsley
1/4 tsp. pepper
 3/4 cup thinly sliced celery
1 pound fresh asparagus, cut into 3/4 inch pieces
1/2 cup non-fat sour cream
2 TBS. Dijon mustard
1 tsp. dried thyme
1 tsp. dried tarragon

   Place potatoes in a large bowl and set aside. In a jar with tight-fitting lid, combine onions, 3 TBS. lemon juice, oil, parsley and pepper; shake well. Pour over potatoes and toss gently. Add celery and set aside. In a saucepan, cook asparagus in a small amount of water until crisp-tender, about 3 to 4 minutes; drain. Immerse in ice water; drain well. Add to the potato mixture. In a small bowl, combine sour cream, mustard, thyme, tarragon and remaining lemon juice; fold into salad.

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Savory Sweet Potato Salad

3 pounds sweet potatoes, cooked, peeled and cubed
1 cup chopped sweet red pepper
1/2 cup chopped, onion1
1/4 cups salad dressing
1/4 tsp. pepper
1/8 tsp. hot pepper sauce

In a large bowl, combine potatoes, red pepper and onion. In a small bowl, blend remaining ingredients. Pour over potato mixture and toss to coat. Cover and refrigerate for at least 1 hour. YIELD: 6 to 8 servings
 

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Oven Roasted Potato Wedges

4 unpeeled baking potatoes (2 pounds)
2 TBS. olive oil
1 medium onion, chopped
 2 garlic cloves, minced
1 TBS. minced fresh rosemary (1 tsp. dried, crushed)
1/4 tsp. pepper

  Cut potatoes lengthwise into wedges; place in a greasd 13 x 9 inch baking pan. Drizzle with oil. Sprinkle with onion, garlic, rosemary and pepper; stir to coat. Bake, uncovered, at 400 for 45 to 50 minutes or until tender, turning once.

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Light Scalloped Potatoes

 6 medium potatoes, peeled and thinly sliced
 3 cups water
4 low sodium chicken bouillon cubes
1 garlic clove, minced
 1/2 cup grated Parmesan cheese
minced fresh parsley, optional

 Place potatoes in a greased 2 quart baking dish. In a saucepan, heat water, bouillon and garlic until bouillon is dissolved; pour over potatoes. Sprinkle with Parmesan cheese. Bake, uncovered, at 350 for 1 1/4 to 1 1/2 hours or until tender. Let stand 10 minutes before serving. Sprinkle with parsley if desired. Serve with a slotted spoon.

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Potato Pockets

 4 medium potatoes, julienned
 3 medium carrots, julienned
 1/3 cup chopped red onion
2 TBS. margarine
1/8 tsp. pepper
 1/2 cup low fat cheddar cheese
 
       Divide the potatoes, carrots and onion equally between four pieces of heavy-duty aluminum foil (about 18 x 12 inches). Top with margarine; sprinkle with pepper. Bring opposite short ends of foil together over vegetables and fold down several times. Fold unsealed ends toward vegetables and crimp tightly. Grill, covered, over medium coals for 20 to 30  minutes or until potatoes are tender. Remove from grill. Carefully open foil and sprinkle with cheese; reseal for 5 minutes or until the cheese melts.

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Roasted Red Potatoes

1 pound small red potatoes
1 TBS. olive oil
1/2 tsp. salt
1/8 tsp. pepper
2 TBS. grated Parmesan cheese

 Cut the potatoes into 1/4 inch thick slices; toss with oil. Place in a single layer in a greased 13 x 9 inch baking pan. Sprinkle with salt, pepper and cheese. Cover tightly with foil. Bake at 350 for 40 minutes or until tender.

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Saucy Potatoes

1 can (10 3/4 oz) low-fat condensed cream of chicken soup
1/4 cup low-sodium chicken broth
 5 medium potatoes, peeled, cooked and cubed

 In a saucepan, combine soup (undiluted) and broth; stir in potatoes. Cook over medium-low heat until mixture just begins to simmer and potatoes are heated through.

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Grilled Parmesan Potatoes

  1 pound small red potatoes
1/4 cup chopped green onions
2 tsp. vegetable oil
1 TBS. grated Parmesan cheese
1 tsp. dried oregano
1/2 tsp. garlic salt
1/4 tsp. pepper

   Cut potatoes into 1/2 inch cubes; place in a medium bowl. Add onions and oil; toss to coat. Place in the center of a large piece of heavy-duty aluminum foil (about 18 x 12 inch). Combine cheese, oregano, garlic salt and pepper; sprinkle over potato mixture. Fold foil into a pouch and seal tightly. Grill, uncovered, over medium-hot coals for 18 to 20 minutes or until potatoes are tender. Open foil carefully to allow steam to escape.

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Herbed Potatoes and Onions

  3 medium red potatoes, thinly sliced
1 medium onion, thinly sliced
1/2 tsp. Italian seasoning
1/8 tsp. pepper
2 TBS. reduced fat margarine, melted

    In an ungreased 2 qt. microwave-safe baking dish, layer half of the potato and onion slices. Combine Italian seasoning and pepper; sprinkle half over the onion and potato layer. Drizzle with 1 TBS. margarine. Repeat layers. Cover with vented plastic wrap. Microwave on high for 12 minutes or until the potatoes are tender, turning the dish after 6 minutes.

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Mushroom Potatoes

1 can (10 3/4 oz) low-fat condensed cream of mushroom soup, undiluted
1/2 cup skim milk
1 large onion, chopped
4 medium potatoes, peeled, diced and cooked
paprika

    In a bowl, combine soup, milk and onion. Stir in the potatoes. Pour into a 1 1/2 qt. baking dish that has been coated with nonstick cooking spray. Sprinkle with paprika. Bake, uncovered, at 350 for 30 minutes or until bubbly.

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Broccoli Noodle Side Dish

  6 cups (8 oz) uncooked wide noodles
 3 garlic cloves, minced
 1/4 cup olive oil
 4 cups broccoli florets (about 1 pound)
1/2 pound fresh mushrooms, thinly sliced
1/2 tsp. dried thyme
1/4 tsp. pepper

      Cook noodles according to package directions. Meanwhile, in a skillet, saute garlic in oil until tender. Add broccoli; saute for 4 minutes or until crisp-tender. Add mushrooms, thyme, and pepper; saute for 2 to 3 minutes. Drain noodles and add to broccoli mixture. Stir gently over low heat until heated through.

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Broccoli in Herbed Butter

1 pound fresh broccoli, cut into spears
2 TBS. margarine
1 1/2 tsp. lemon juice
1 1/2 tsp. finely chopped onion
1/8 tsp. each dried thyme, marjoram and savory
 
       Cook broccoli until crisp-tender. Melt butter; add lemon juice, onion and herbs. Drain broccoli and place in a serving dish. Add butter mixture; stir to coat.

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 Vegetable Medley

 2 celery ribs, chopped
1 medium green pepper, chopped
 2 TBS. chopped onion
 2 TBS. margarine
3 small zucchini, quartered lengthwise and sliced
1 medium tomato, chopped
 1 TBS. onion soup mix

           In a skillet, saute celery, green pepper and onion in margarine for 6 to 8 minutes. Add zucchini; cook and stir over medium heat until tender. Add tomato and soup mix; cook and stir until the tomato is tender.

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Creamy Green Beans

2 cups frozen French-style green beans
1 TBS. chopped onion
1 TBS. margarine
1 TBS. flour
 1/2 cup plain non-fat yogurt
 pepper to taste
1/4 cup shredded light process American cheese

     Place beans in a microwave-safe baking dish; microwave on high for 4 to 5 minutes or until tender. Set aside. In a saucepan, saute onion in margarine for 1 minute. Stir in flour until smooth; cook and stir for 1 minute. Stir in yogurt. Add beans and pepper. Top with cheese; let stand until melted.

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Steamed Broccoli and Squash

1 pound broccoi, cut into spears
1 medium yellow summer squash, halved lengthwise
and cut into 1/4inch slices
2 TBS. olive oil
1 garlic clove, minced
1/2 tsp. dried oregano
 
     Combine the broccoli and squash in a steamer basket; place in a saucepan over 1 inch of water. Bring to a boil; reduce heat. Cover and steam for 5 to 8 minutes or until crisp-tender. Meanwhile, combine the remaining ingredients. Remove vegetables from steamer; drizzle with oil mixture and toss to coat.

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 Dilled Zucchini

  3 medium zucchini, halved lengthwise
1 TBS. margarine, melted
1/4 tsp. dill weed  pepper to taste

            Place zucchini in a skillet and cover with water; bring to a boil over medium heat. Cook until tender, about 12 to 14 minutes. Drain; brush with margarine. Sprinkle with dill and pepper.

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Chive Carrots

1 pound carrots, cut into 2-inch julienne strips
1 garlic clove, minced
 1 TBS. cooking oil
1 TBS. margarine
 2 TBS. minced fresh chives

        In a large skillet, saute the carrots and garlic in oil and margarine for 3 minutes. Reduce heat; cover and cook for 10 minutes or until carrots are crisp-tender. Sprinkle with chives. Serve immediately.
 If you prefer, you may use parsley in place of the chives.

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Green Beans with Mushrooms

3/4 cup cut fresh green beans (2 inch pieces)
2 TBS. chopped onion
2 tsp. margarine
1/4 cup sliced fresh mushrooms
pepper to taste

   In a saucepan, cook beans in water for 6 to 8 minutes or until tender. In a skillet, saute onion in margarine until tender. Add mushrooms; cook and stir for 1 minute. Drain beans; add the mushroom mixture and pepper.

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Hot Vegetable Plate

   1 medium kohlrabi
1 medium turnip
1 small rutabaga
 4 medium carrots, halved crosswise
4 medium leeks (white portion only), sliced
12 cauliflowerets
MUSTARD SAUCE
1/4 cup margarine
2 TBS. flour
Pinch pepper
 1 cup skim milk
1 tsp. Dijon mustard (more if desired)

    Peel kohlrabi, turnip and rutabaga; cut into 1/4 inch slices. Halve the kohlrabi and turnip slices; quarter the rutabaga slices. Place all vegetables in a large saucepan and cover with water; cook until crisp-tender. Meanwhile, melt margarine in a small saucepan; stir in flour. Bring to a boil; cook and stir for 2 minutes. Add pepper. Gradually add milk; cook and stir until mixture boils. Reduce heat; cook and stir for 1 minute or until thickened. Remove from the heat; stir in mustard. Drain vegetables; serve with warm mustard sauce.

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Sesame Green Beans

 3/4 pound fresh green beans
1/2 cup water
 1 TBS. margarine
1 TBS. soy sauce
 2 tsp. sesame seeds, toasted
 
         In a saucepan, bring beans and water to a boil; reduce heat to medium. Cover and cook for 10 to 15 minutes or until the beans are crisp-tender; drain. Add margarine, soy sauce and sesame seeds; toss to coat.

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Dilled Corn and Peas

2 1/2 cups fresh or frozen sugar snap peas
2 cups fresh or frozen corn
1 small sweet red pepper, julienned
1/4 cup water
 1 TBS. margarine
1 tsp. minced fresh dill
1/8 tsp. pepper

 Place the peas, corn, red pepper and water in a saucepan; cover and cook over high heat for 2 to 4 minutes or until vegetables are crisp-tender. Drain. Add margarine, dill, and pepper. Toss to coat.

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Baked Onion Rings

1 1/2 cups crushed cornflakes
2 tsp. sugar
1 tsp. paprika
 1/4 tsp. seasoned salt
1/4 tsp. garlic salt
  2  large sweet onions
  egg substitute equivalent to 2 eggs
 
         In a large bowl, combine the first five ingredients; set aside. Cut onions into 1/2 inch thick slices. Separate into rings, reserving the small rings for another use. In a small mixing bowl, beat egg substitute until frothy. Dip onion rings into egg, then into crumb mixture, coating well. Place in a single layer on baking sheets that have been coated with nonstick cooking spray. Bake at 375 for 15 to 20 minutes or until onions are tender and coating crispy.

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Flavorful Sugar Snap Peas

1 pound fresh sugar snap or snow peas
 1 TBS. vegetable oil
   1/2 cup finely chopped fully cooked low fat ham
 1 garlic clove, minced
1/2 tsp. dried thyme
 1/8 tsp. salt
 1/8 tsp. pepper
 
            Cook peas in small amount of water until crisp-tender, about 3 to 4 minutes. Heat oil in a large skillet; add ham, garlic and thyme. Cook and stir for 2 minutes. Drain peas; add to skillet and saute for 2 minutes. Season with salt and pepper.

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Low-Fat Refried Beans

 1 package (16 oz) dry pinto or red beans
 1 large onion, quartered
 3 cloves garlic
1/2 tsp. ground cumin
  3 drops hot pepper sauce
 
    Place beans in a Dutch oven; add water to cover by 2 inches. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hor. Drain beans; discard liquid. Return beans to pan; add water to cover. Add onion and garlic; bring to a boil. Cover and cook over low heat for 2 hours or until beans are very tender, adding water to keep covered if needed. Discard onion and garlic. Mash beans with a potato masher, leaving some beans whole. Stir in cumin and hot pepper sauce.

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Zucchini and Corn Saute

 2 medium zucchini, thinly sliced
 1 medium green pepper, thinly sliced
1 medium sweet red pepper, thinly sliced
 non-stick cooking spray
 2 cups fresh or frozen corn
1 tsp. garlic powder
1/2 tsp. Italian seasoning

       In a large skillet, saute zucchini and peppers in oil until crisp-tender, about 4 minutes. Add remaining ingredients; saute 3 to 4 minutes longer or until the corn is tender.

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Whipped Squash

butternut squash (about 2 1/2 pounds), peeled, seeded and cubed
 2 Tbs. margarine
1 TBS. brown sugar
1/8 tsp. ground nutmeg
 
      In a saucepan over medium heat, cook squash in boiling, salted water until tender, about 20 minutes. Drain; transfer to a mixing bowl. Add margarine, brown sugar and nutmeg; beat until smooth.

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 Asparagus with Orange Sauce

 2 pounds fresh asparagus, trimmed
1/4 cup plain nonfat yogurt
2 TBS. light mayonnaise
2 TBS. orange juice
1 tsp. grated orange peel
 dash cayenne pepper
 orange slices and additional orange peel, optional
 
       Place asparagus and a small amount of water in a skillet; bring to a boil. Cook for 6 to 8 minutes or until crisp-tender. Meanwhile, combine yogurt, mayonnaise, orange juice, peel and cayenne. Drain asparagus; top with orange sauce. Garnish with orange slices and peel if desired.

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Low-Fat Broccoli Soup

2 cups chopped fresh or frozen broccoli
1/2 cup chopped onion
1 can (14 1/2 oz) low-sodium chicken broth
2TBS.cornstarch
1 can (12 oz) evaporated skim milk
 
In a saucepan, combine broccoli, onion and broth; simmer for 10 to 15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan. In a small bowl, whisk cornstarch and 3 TBS. of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.

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Corn Chowder

  1 medium onion, chopped
 6 cups fresh or frozen corn, divided
3 cups chicken broth (low sodium), divided
1/2 cup chopped sweet red pepper
 1/2 tsp. dried rosemary, crushed
 1/2 tsp. dried thyme
1/8 tsp. pepper
 dash cayenne pepper

          Coat the bottom of a saucepan with nonstick cooking spray. Add onion; cook and stir over medium heat until tender, about 4 minutes. Add 4 cups corn; cook and stir until softened, about 5 minutes. Add 2 cups broth; bring to a boil. Reduce heat; cover and simmer for 10 minutes or until corn is tender. Cool slightly. Puree in a blender of food processor until smooth; return to pan. Add red pepper, rosemary, thyme, pepper, cayenne, an remaining corn and broth; cook and stir for 10 minutes or until corn is cooked.

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