THIS WEEK'S RECIPES: LOUISIANA BEANS OREGANO Serves: 4 Source: "The New American Heart Association Cookbook" INGREDIENTS 1 cup peeled and diced tomato (about 1-1/2 cup medium) 1/2 cup diced celery (1 medium rib) 1/3 cup water 1/4 cup diced green bell pepper 2 tablespoons chopped onion 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon dried oregano, crumbled 1/8 teaspoon white pepper 1/8 teaspoon salt 9-ounce package frozen no-salt-added Italian green beans DIRECTIONS 1. In a medium saucepan, combine all ingredients except green beans. Bring to a boil over high heat. Reduce heat and simmer, covered, for 10 minutes. 2. Increase heat to medium. Add beans and separate them with a fork. Cook, uncovered, for 5 to 8 minutes, or until beans are tender-crisp, stirring occasionally. Nutritional Information Per Serving: Calories: 37; Fat: 0 grams; Carbohydrates: 8 grams; Protein: 2 grams; Sodium: 96 mg; Cholesterol: 0 mg; Fiber: 3 grams Exchanges: 1-1/4 Vegetable ...................... SQUASH RUFFLES Serves: 4 Source: "The New American Heart Association Cookbook" INGREDIENTS 1/4 cup dry white wine (regular or non-alcoholic) 1 tablespoon chopped fresh basil or 1 teaspoon dried, crumbled 1-1/2 teaspoons extra-virgin olive oil 1/2 teaspoon pepper 1/4 teaspoon minced garlic 4 medium crookneck squash (about 1-1/4 pounds) 2 medium Italian plum tomatoes DIRECTIONS 1. Preheat oven to 350 degrees F. 2. In a small bowl, whisk together wine, basil, olive oil, pepper, and garlic. 3. Cutting to within 1 inch of the stem end of each squash, make long vertical slices at 1/4-inch intervals. 4. Cut tomatoes into enough thin slices to have 1 slice for each slit in squash. Place 1 tomato slice in each slit. 5. Place squash in a 13x9x2-inch glass baking dish. Pour wine mixture evenly over squash. Cover loosely with aluminum foil. 6. Bake for 30 to 35 minutes, or until tender. Nutritional Information Per Serving: Calories: 70; Fat: 2 grams; Carbohydrates: 10 grams; Protein: 2 grams; Sodium: 6 mg; Cholesterol: 0 mg; Fiber: 4 grams Exchanges: 2 Vegetable; 1/2 Fat ...................... ITALIAN VEGETABLE BAKE Servings: 4 Source: "The New American Heart Association Cookbook" INGREDIENTS: Olive oil spray 3 cups sliced fresh mushrooms, any variety or combination (8 to 10 ounces) 1 small zucchini, thinly sliced 4 medium Italian plum tomatoes, sliced 2 small green onions, thinly sliced (about 1/4 cup) 3 tablespoons fat-free or low-fat Italian salad dressing 2 teaspoons chopped fresh basil or 1/2 teaspoon dried, crumbled 2 teaspoons chopped fresh oregano or 1/2 teaspoon dried, crumbled 1/2 medium clove garlic, minced, or 1/4 teaspoon bottled minced garlic DIRECTIONS: 1. Preheat oven to 350 degrees F. Spray an 8-inch spare baking dish with olive oil spray. 2. Layer mushrooms, zucchini, tomatoes, and green onions in a baking dish. 3. In a small bowl, combine remaining ingredients. Drizzle over vegetables. 4. Cover with aluminum foil and bake for 25 minutes, or until vegetables are tender. 5. To serve, use a slotted spoon to remove vegetables from liquid. Nutritional Information Per Serving: Calories: 38; Fat: 0 grams; Carbohydrates: 8 grams; Protein: 2 grams; Sodium: 118 mg; Cholesterol: 0 mg Exchanges: 1-1/4 Vegetable ...................... VEGETABLE MEDLEY WITH LEMON SAUCE Servings: 8 Source: "The New American Heart Association Cookbook" INGREDIENTS 1 pound broccoli 1 small head cauliflower 9-ounce package frozen no-salt-added artichoke hearts LEMON SAUCE: 2 tablespoons light margarine 2 tablespoons finely chopped onion 3 tablespoons fresh lemon juice 1/4 teaspoon paprika 1 pimiento, diced DIRECTIONS 1. Cut florets from broccoli; cut stems into 1-1/2-inch pieces. Repeat with cauliflower. Keeping the vegetables in separate piles, steam broccoli, cauliflower, and artichoke hearts until tender-crisp, 6 to 8 minutes. 2. For sauce, in small skillet or saucepan, melt margarine over medium-heat. Saute onion until translucent, 2 to 3 minutes. 3. Remove from heat and stir in lemon juice and paprika. 4. Arrange vegetables in groups on serving platter. Drizzle sauce over all. Sprinkle pimiento over artichoke hearts. Nutritional Information Per Serving: Calories: 56; Fat: 2 grams; Carbohydrates: 9 grams; Protein: 4 grams; Sodium: 56 mg; Cholesterol: 0 mg Exchanges: 2 Vegetable; 1/2 Fat To SUBSCRIBE, visit http://diabeticnewsletter.com Kath <mzmouser@earthlink.net> ~`* `*' `*' `* `*' `*' *' `*' *' `*' `* `*' *' `*' ~~~