Satarash
Peppers Filled with Beans
Eggplant Sautee
Orrechiette with Zucchini and Tomato
Baked Squash Italiano
Zucchini Parmesan
Spanish Rice
Pasta al Forno with Tomato and Celery Sauce
Pasta Parmesan with Broccoli
Polish Mushroom Soup



Sataras

Servings: 4
Preparation time: 15 minutes

1 tsp extra virgin olive oil
onion, medium size
peppers - red, yellow, green (1 of each)
300 grams of tomato sauce (or 10 fresh tomatoes, diced)
1 Tbsp Tamari soy sauce (instead of salt)
1/2 pepperoncino
1 dash oregano
* optional = 2 celery stalks


Heat olive oil. Slice onion and peppers. Pan-fry onions for a couple of
minutes, then add peppers, and stir for 5 minutes at low temperature. Add
tomato sauce, leave it to boil, then season it with Tamari soy sauce,
pepperoncino and oregano.

*the meal done this way is low carb and non-fat. You can serve it as a
side dish with meat (turkey, chicken), with rice or with pasta. It can
also serve as a sauce for Pasta al forno recipe.



Peppers Filled With Beans

Category: main dish / side dish, low carb - oven-prepared!
Preparation time: 15 min. + 30 min. in the oven
Servings: 3


6 peppers
2 cans white beans (ca 400 gr)
5 Tbsp olive oil (1 + 1+ 3 Tbsp)
3 onions
1 Tbsp red pepper
1 tsp dry parsley
1 tsp salt
1 tsp dry garlic
1 can water
100 gr cooking cream


Heat the oven at 250 C. Clean and prepare peppers for filing. Heat 1 Tbsp
of olive oil in the wok. Filling: -chop onions and drain beans. -saute
onions in the wok with beans, red pepper and parsley leaves. Add salt and
garlic.

Fill peppers with the mass. Use 1 Tbsp olive oil to grease the oven dish;
place peppers in the oven dish, add water and olive oil on each pepper.
Place the dish in the oven and bake. At the end cover the peppers with
cooking cream, bake for 5 minutes and serve.

--

Eggplant Sautee

Category: main dish / side dish, vegetarian, low carb - start preparing 1
hour ahead!
Preparation time: 1 h + 15 min.
Servings: 2


1 large eggplant
1 tsp olive oil (originally 1 Tbsp per 1 large eggplant)
4 cloves garlic
2 Tbsp tomato sauce
dash salt, pepper and parsley
1 Tbsp Tamari soy sauce


Wash eggplants, peel them, chop them to cubes, salt and leave for 1 hour.
Drain. Chop garlic. Heat olive oil in wok, then add eggplants, turn the
heat down and saute. When they're almost done, add garlic, tomato sauce,
pepper and parsley.

Serving suggestion: black rice

1 serving: calories = 98,5; carbs = 17 g; fat = 3 g; proteins = 3,5 g

-

(Orecchiette With) Zucchini And Tomato

From: Maxine, rec.food.recipes, posted 23.5.2002.; Recipe from Steve
Manfredi, Bel Mondo restaurant, Sydney
Servings: 4
Preparation Time: 30 minutes

2 Leeks, cleaned and cut into Rounds
2 clove Garlic, minced
2 Or 3 medium zucchini, cut Into 1/2 cm semi-circles
1 Tbsp extra virgin olive oil
120 grams of tomato sauce (original recipe recommends: 600 g Tomatoes,
ripe, chopped
? tsp of dried parsley (original recipe recommends: 1 Handful flat-leaf
parsley Roughly chopped)
1 dash pepper
---
200 grams of whole wheat orrecchiete or other short pasta
1 tsp sea salt
--
Grated Parmesan or pecorino to taste (30 grams)


Fry the leeks, garlic and zucchini in the olive oil for half a minute.
Add the tomatoes and simmer for 8-10 minutes.
Meanwhile, fill a large pot with water and bring to the boil, add the
pasta and cook until al dente.
Add the parsley to the tomato mixture and season.
Toss it with the cooked and drained pasta and serve with the grated
cheese.
Any pasta left over is perfect for lunch the next day.

--

Baked Squash Italiano

From: International Recipes Online, rec.food.recipes, 2002
Category: side dish, low carb, vegetarian
Servings: 1
Preparation time: 1 hour (30 min. of oven heating + 30 min. of baking)
Cost: ca 4 euro


1 lb. any squash (winter or summer; zucchini, butternut, pattypan, even
pumpkin)
2 Tbsp olive oil
1 tsp dried oregano
1 tsp dried rosemary, crushed
1 tsp pepper (or to taste)
1 tsp salt (or to taste)
1/3 cup freshly grated Parmesan cheese


Preheat oven to 350 degrees.

If using acorn or pumpkin squash, peel. Squash with edible skin should be
left unpeeled.

Wash squash and discard seeds and strings. Cut into uniform pieces; one
and a half-inch chunks for a round squash, or long wedges for zucchini.

Oil an ovenproof baking pan lightly and put the squash in it, skin side
down. Sprinkle the squash with the olive oil and then with the dried
herbs, pepper and salt, and Parmesan. Put in oven and bake until pieces
are soft in the middle (about half an hour for zucchini).

Suggestion: have it as a side dish with pork roast or pork chops.

1 serving: calories = 240; carbs = 1 g; fat = 22 g; proteins = 10,5 g



Zucchini Parmesan

From: , rec.food.recipes (original recipe changed)
Category: vegetable side/main dish, low carb
Preparation time: 30 min.


1 med zucchini, sliced
1 small onion, chopped
1 small bell pepper, cut into thin strips
3 med tomato, chopped in bite-size chunks
1/4 cup Parmesan cheese
1 teaspoon oregano
salt and pepper to taste
4 Tablespoons water
4 Tbsp olive oil


Heat the oven at 250 C for 20 minutes.
Slice the veggies, grease the baking dish and add layers of zucchini,
onion,
pepper and tomato. Sprinkle with grated Parmesan and seasoning.
Bake for 20 minutes.



Spanish Rice

From: Luckytrim, rec.food.recipes, October 2002 - modified!
Category: main dish, low carb, vegetarian
Servings: 5
Preparation time: 30 min.


1 cup hot water
1 Tbsp olive oil
1 cup celery, chopped
2 med. onion, thinly sliced
2 med. green pepper, chopped
1 cup brown rice, uncooked
0,75 ml tomato sauce
2 Tbsp. Sauce for Tacos (picante, but mild)
1 Tbsp. garlic powder
Dash of oregano and paprika


Heat water in skillet. Chop onions, green peppers, celery, add rice, and
stir over high heat until lightly browned. Add the tomato sauce, water,
garlic powder, oregano and paprika, and bring to a boil. Cover tightly and
simmer 25 minutes.

1 serving: calories = 304,8; carbs = 62 grams; fat = 2,8 grams; proteins
7,8 grams



Pasta Al Forno With Tomato & Celery Sauce

Category: main dish /side dish, low carb - OVEN PREPARED!
Preparation time: 25 minutes + 20 min. in the oven
Servings: 10


1 kg whole wheat fusilli
2 tsp cooking salt
- -
1 Tbsp butter
2 green onions (or any type of sweet onion)
1 stalk celery
optional: chopped bell pepper
300 gr tomato sauce ("passata"; or passata di verdure)
10 drops of liquid artificial sweetener (or ? cup sugar)
? tsp dried basil (optional)
1/2 teaspoon salt (to taste, if needed)
- -
10 fettine (or mozzarella)
5 Tbsp grated parmesan cheese


Melt butter in a medium saucepan. Clean and chop onion and celery. Saute'
onion and celery over medium heat until onion is somewhat translucent. Do
NOT brown. Add tomato sauce, liquid artificial sweetener and bring
tomatoes to a boil and cook over medium-low heat 5 to 7 minutes. Add
basil, stirring in well, and add salt if needed.

In the meantime, heat the oven at 250 C.
Mix fusilli with the sauce, transfer to oven dish and top with cheese.
Bake
until the cheese melts and forms a crust.



Pasta Parmesan With Broccoli

From: Nutrisystem.com
Preparation time: 30 minutes
Cost: 7 Euro
Servings: 6


250 grams whole wheat pasta
2 tsp sea salt (1 + 1)
600 grams broccoli (fresh or frozen)
parmesan sauce:
50 grams parmesan
1 dash garlic
1 dash curry
1 pepperoncino (Italian dried hot red pepper)
3 Tbsp Tamari soy sauce


Cook/steam broccoli (fresh or frozen) and drain the remaining water.
Prepare whole wheat pasta (penne recommended). PARMESAN SAUCE: heat
cooking cream, adding parmesan to it so that it melts, and season it with
garlic, curry, Tabasco/pepperoncino and Tamari soy sauce.

Mix all ingredients together. * suggestion: if you have any leftovers, you
can cover them with slices of parmesan and bake them in the oven at 250
degrees C for 15 minutes.

1 serving: calories: 384.2; fat: 20 g; carbs: 36.7 g; proteins: 14.5 g



Polish Mashroom Soup

By: Esther Westerveld ; rec.food.recipes


1lb assorted mushrooms (button will do but flat cap varieties are much
better)
2 large onions
lemon
vegetable stock cubes
sour cream
croutons
parsley

Slice and fry the mushrooms and onions and place in a dish. Make two and a
half pints of vegetable stock (using stock cubes) in a large saucepan
remembering to add the juice of half a lemon. As the stock comes to the
boil add the fried mushrooms and onions. Bring to the boil. If not for
immediate use the soup can be allowed to cool and can be stored for later
use. When ready to serve bring the soup to the boil and add a third of a
pint of sour cream stirring briskly at full heat until the creamed surface
of the soup flares upwards. Serve with croutons and garnished with finely
chopped parsley.

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