WARM ROTINI SALAD
WITH BALSAMIC
VINAIGRETTE

8 ounces uncooked rotini
Vinaigrette:
'/3 cup chopped fresh basil
3 Tbs. balsamic vinegar
2 Tbs. olive oil
I tsp. brown sugar
'1/2 tsp. Salt

Salad

Nonstick cooking spray
2 cups sliced fresh mushrooms
I medium yellow bell pepper, seeded and cut into strips
3 cloves garlic, minced
I '/2 cups halved cherry tomatoes
1/4 cup (I ounce) cubed fresh part-skim mozzarella cheese (optional)
Salt and freshly ground black pepper to taste

Prepare the rotini according to package directions. Meanwhile, in a small bowl, combine the vinaigrette ingredients. Whisk until well blended. Set aside. For the salad, spray a medium nonstick skillet with nonstick cooking spray. Cook the mushrooms, bell pepper, and garlic, stirring, over medium heat until tender, about 5 minutes. Add the toma-toes. Cook, stirring constantly, until heated through. Drain the rotini. In a large bowl, combine the rotini and veg-etable mixture. Add the vinaigrette and · cheese, if desired; toss to coat. Season to taste with salt and pepper. Serves 4.

PER SERVING (numbers include cheese and 3~4 ~5p salt for the entire recipe)

Calories: 310
Sodium: 500 mg
Total Fat 9 grams
Cholesterol: S rog
Saturated Fat 2 grams
Carbohydrate: 48 grams
Fiber 3 grams
Protein: 10 grams
submitted by: pj


Pennsylvania Dutch Corn Noodles

Crunchy corn kernels are a perfect counterpoint to the soft egg noodles in this simple American classic.
A common variation of this dish is the addition of a diced, cooked potato or two.

1 12-ounce package egg noodles, preferably yolk-free
2 medium onions, chopped
2 tablespoons vegetable margarine
3 heaping cups diced, fresh tomatoes or 1 28-ounce can
1/4 cup vegetable stock or water 3 cups fresh or
frozen corn kernels
1/4 cup chopped parsley
Salt and pepper to taste

1. Bring a large pot of water to a boil and cook noodles in rapidly simmering water, until al dente, about
6 to 8 minutes, or according to package directions. Drain and set aside.

2. In a large skillet, sauté onions in margarine, over medium heat, until starting to brown, about
12 minutes. Add tomatoes and stock or water, cover, and simmer for 3 to 4 minutes. Stir in corn, parsley,
and noodles, and simmer until everything is heated through, another 3 to 4 minutes. Season with salt
and lots of pepper.

Makes 6 servings.
PER SERVING: 325 CAL (15% from fat), 10g PROT,
5g FAT, 57g CARB, 249mg SOD, 53mg CHOL, 6g FIBER

submitted by: pj


Vegetarian Greens

1 large bunch of kale, turnip, mustard or collards,br> 2 and one-half cup water
1tsb vegetable oil
one-fourth cup nutritional yeast
1 tsp Vege-sal seasoning
1 to 2 cloves of garlic, minced (can use garlic powder)
1 hot pepper, minced (can use hot sauce or hot pepper)
i mediim onion
1 medium tomato, both diced

Clean and take away stems of greens
Wash greens well,br> In a large pot combine all ingredients except tomatoes
Bring to a boil
Stirr well
Cover and reduce heat to low and cook 45 minutes or until greens are tender.
Stir in diced tomato and cook 5 minutes longer and serve

Per Serving: 128 calories, 4.3 g fat (30 calories per serving from fat)
0 mg cholestrol
60 mg soudim, 4.8 g fiber

submitted by:deb


Banana French Toast
A must try

2 medium banana
1 and one - half cup vanillia soy milk (silk soy taste best to me)
2 tsp ground cinnamon
1 and one-half tsp begetable oil (more as needed)
Bread slices (whole wheat is best of course this mixuture makes 8 slices)
Mango slices (or any fresh fruit of your choice) and maple syrup to top

In blender or food processor combine all ingredients except bread and topping of course. Pour mixture in bowl after well blended. Brush non -stick pan or griddle with oil. Dip bread in mixture coating both sides. Drip off excess and place in pan. Brown nicely bout 2 - 3 minutes. Repeat until all bread is used. Top with fruit slices and/or maple syrup.

This is da bomb for breakfast or anytime. Kids love it too..add a little natural sugar to taste also if you want a sweeter taste.
This can also be made without bananas. Combine 2 table spoons of flour into mixture instead of bananas.

submitted by deb