[blindweightwatcher] Low Fat Italian Vegetable Bake
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Sat, 16 May 2009 06:13:21 -0500
Low Fat Italian Vegetable Bake
1 can (28 oz) tomatoes, whole
1 medium onion, sliced
1/2 lb fresh green beans, sliced
1/2 lb fresh okra, cut into 1/2-inch pieces (or 1/2 of 10-oz package
frozen, cut)
3/4 C green pepper, finely chopped
2 Tbsp lemon juice
1 Tbsp fresh basil, chopped, or 1 tsp dried basil, crushed
11/2 tsp fresh oregano leaves, chopped
(or 1/2 tsp dried oregano, crushed)
3 medium (7-inch-long) zucchini, cut into 1-inch cubes
1 medium eggplant, pared, cut into 1-inch cubes
2 Tbsp Parmesan cheese, grated
1. Drain and coarsely chop tomatoes. Save liquid. Mix together
tomatoes, reserved liquid, onion, green beans, okra, green pepper,
lemon juice, and herbs. Cover and bake at 325 ºF for 15 minutes.
2. Mix in zucchini and eggplant. Continue baking, covered, 60--70
minutes more or until vegetables are tender. Stir occasionally.
3. Just before serving, sprinkle top with Parmesan cheese.
Try this colorful, low-sodium baked dish, prepared without added fat.
Yield: 18 servings
Serving Size: 1/2 cup
Calories: 27 Total fat: less than 1 g - Saturated fat: less than 1 g
Cholesterol: 1 mg - Sodium: 86 mg - Total fiber: 2 g
Protein: 2 g - Carbohydrates: 5 g - Potassium: 244 mg
Source : The Texas Cook Review
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