I am new at this, and hope these recipes fit the bill. As far as I can tell -
they do!
Fettuccine with Cilantro-Tomato Sauce
Thin, flat pasta is topped with a tomato sauce flavored with spicy cilantro
and sprinkled with Parmesan
YIELD: 4 servings * PREPARATION TIME: 15 minutes
COOKING TIME: 33 minutes plus pasta cooking time
1/4 cup nonfat "chicken" broth 3/4 teaspoon hot pepper sauce
2 medium onions, sliced 1/2 teaspoon sugar
2 cloves garlic, minced 4 quarts water
3 1/2 cups low-sodium canned tomatoes, 8 ounces fettuccine
chopped, juice reserved 2 tablespoons grated nonfat Parmesan
1 Tablespoon dried cilantro (optional)
1. Heat broth in a large skillet. Add onions and garlic and sauté until
onions become translucent, about 3 minutes.
2. Add tomatoes with juice, cilantro, hot pepper sauce, and sugar. Bring to a
boil, reduce heat, and simmer, stirring occasionally until sauce has
thickened slightly, about 30 minutes.
3. Bring water to a rapid boil in a large, covered pot. Add pasta by holding
it in a bundle at one end and slowly bending it inside the pot as the pasta
softens. Keep water boiling; stir pasta with a long- handled wooden fork to
prevent it from sticking together. Follow cooking time recommendation on the
package. Pasta should be cooked through but still firm. Check for doneness
by biting into a piece of pasta rinsed in cold water. Drain cooked pasta
into a colander in the sink.
4. Toss pasta with sauce and sprinkle with Parmesan.
Calories Per Serving: 388 Carbohydrates: 84 g
Fat: 2 g Dietary Fiber: 3 g
Cholesterol: 3 mg Sodium: 82 mg
Protein: 11 g
FROM: 500 (practically) Fat-Free Recipes by Sarah Schlesinger
Tomato-Garlic Rice with Corn and Scallion
White rice is prepared with corn kernels, tomato, scallion, and garlic.
YIELD: 5 servings * PREPARATION TIME: 10 minutes *
COOKING TIME: 24 minutes
2 cups nonfat "chicken" broth 1 1/2 cups fresh, canned, or frozen,
1 cup uncooked white rice thawed corn kernels
1 clove garlic, minced 1 tablespoon minced scallion
1/4 teaspoon ground black pepper 1 large ripe tomato, finely chopped
1. Heat 1/4 cup broth in a saucepan. Add rice and garlic and sauté for 4
minutes. Stir in remaining broth and black pepper and bring to a boil.
Reduce heat, cover, and simmer for 15 minutes.
2. Stir in the corn and scallion and simmer for an additional 5 minutes, or
until rice is cooked.
3. Add the tomato and heat through. Serve hot.
Calories Per Serving: 191 Carbohydrates: 43 g
Fat: 1 g Dietary Fiber: 2 g
Cholesterol: 0 mg Sodium: 55 mg
Protein: 5 g
FROM: 500 (practically) Fat-Free Recipes by Sarah Schlesinger
Lentil-Bulgur Pilaf
Lentils and bulgur are spiced with cayenne pepper and cumin.
YIELD: 6 servings * PREPARATION TIME: 20 minutes *
COOKING TIME: 20 minutes plus 20 minutes standing time
1 cup lentils 1 medium onion, minced
2 1/2 cups water 1/2 cup minced fresh parsley
1 cup uncooked bulgur 1/8 teaspoon cayenne pepper
3 tablespoons nonfat "chicken" broth 1/2 teaspoon ground cumin
1. Place lentils in a large saucepan. Add water and bring to a boil. Reduce
heat, cover, and simmer for 15 minutes. Remove from heat; stir in bulgur,
cover, and set aside for 20 minutes, until bulgur is tender. Drain any
excess liquid.
2. Heat chicken broth in a skillet over medium heat. Add onion and sauté
until it turns lightly golden, about 3 minutes.
3. Combine lentil-bulgur mixture, onion, parsley, cayenne pepper, and cumin in
a large bowl and mix well.
Calories Per Serving: 175 Carbohydrates: 34 g
Fat: 1 g Dietary Fiber: 9 g
Cholesterol: 0 mg Sodium: 33 mg
Protein: 10 g
FROM: 500 (practically) Fat-Free Recipes by Sarah Schlesinger
Golden Rice Salad with Black Beans
Rice is simmered until golden in turmeric and cumin, then mixed with black
beans and a tomato-cilantro dressing.
YIELD: 6 servings * PREPARATION TIME: 20 minutes * COOKING TIME: 20
minutes
1 1/2 cups water 1/2 cup chopped red onion
1 teaspoon ground turmeric 1/2 cup seeded, chopped fresh tomato
1/2 teaspoon ground cumin 1/2 cup chopped green bell pepper
1 cup uncooked rice 1 tablespoon dried cilantro
1/3 cup nonfat Italian dressing 1/4 teaspoon cayenne pepper
2 teaspoons seeded, minced jalapeno 2 cups cooked or canned low-sodium
pepper black beans, rinsed and drained
1. Combine the water, turmeric, and cumin in a large saucepan. Bring to a
boil. Stir in rice; return to a boil, reduce heat, cover, and simmer until
rice is just tender, about 20 minutes. Drain away excess liquid and cool,
uncovered, to room temperature.
2. Whisk together the Italian dressing and jalapeno pepper.
3. Mix the cooled rice, onion, tomato, green bell pepper, cilantro, cayenne,
and black beans. Add the dressing and toss to coat all ingredients.
Calories Per Serving: 95 Carbohydrates: 17 g
Fat: 0 g Dietary Fiber: 3 g
Cholesterol: 0 mg Sodium: 205 mg
Protein: 6 g
FROM: 500 (practically) Fat-Free Recipes by Sarah Schlesinger
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