Hi my name is Angie Brock and I started eating low and fat free about a =
year ago. I didn't really consider myself a vegetarian, but I guess in a =
way I am. I love your web page and have tried several of the recipes =
there, so I thought I'd give a little back. Here is one of my family's =
favorite.
Garden Burgers
Preparation time: 25 minutes plus potato baking time.
Cooking time: 10 minutes.
These delicious patties are a mixture of five vegetables and mashed =
potatoes. They are great with Simple Tomato Sauce (which I have included =
at the bottom of recipe).
1/4 cup water or vegetable broth
1/2 cup chopped fresh or canned low sodium tomatoes
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped zucchini
1 cup finely chopped onion
1/2 cup frozen peas, thawed
1/2 cup frozen corn, thawed
1/2 teaspoon dried thyme leaves
3 large potatoes, cooked and peeled
3 egg whites, or egg substitute
1/4 cup nonfat milk
1 cup nonfat whole wheat bread crumbs
Heat water or broth in a large nonstick skillet over medium heat. Add =
tomatoes, red pepper, green pepper, zucchini, and onions. Cook and stir =
for 10 minutes or until vegetables are tender.
Drain vegetables. Stir in peas, corn, and thyme.
Mash the cooked potatoes in a large bowl. Stir in egg whites and milk.
Stir potato mixture into vegetable mixture and shape into 12 burgers.
Place crumbs in a shallow bowl. Dip burger in crumbs to coat.
Brown burgers in a nonstick skillet for 5 minutes. Turn and saut=E9 for =
5 minutes more.
Serving size: 2 patties
Calories per serving: 149
Fat: .7 g
Cholesterol: .1 mg
Protein: 6.3 g
Carbohydrates: 30 g
Dietary fiber: 4.5 g
Sodium: 115 mg
____________________________________________________________________
Simple Tomato Sauce
This basic tomato sauce can be served hot or cold and enhanced with the =
additions of chiles, paprika, or sherry. Use it with grains, pasta and =
vegetable dishes.
Preparation time: 15 minutes
Cooking time: 25 minutes
1/4 cup water or vegetable broth or wine
1 medium onion, chopped
2 cloves garlic, minced
1/4 cup chopped red bell pepper
2 cups chopped fresh tomatoes or low-sodium canned plum tomatoes, =
drained
1/2 teaspoon dried thyme leaves
1/2 teaspoon oregano leaves
1/4 cup chopped fresh parsley
1/2 teaspoon dried basil leaves
1 stalk celery, finely chopped
1/4 teaspoon black pepper
1/2 teaspoon brown sugar, firmly packed
Place water, broth, or wine in a sauce pan over medium heat. Add onion, =
garlic, and red pepper. Cook and stir over low heat for 5 minutes. Add =
more liquid if necessary during this process.
Add the tomatoes, thyme leaves, oregano leaves, parsley, basil, and =
celery. Cover and cook over low heat for 15 minutes.
Stir in pepper and brown sugar.
Serving size: 1/2 cup
Calories per serving: 45=20
Fat: .5 g
Cholesterol: 0 mg
Protein: 1.9 g
Carbohydrates: 10 g
Dietary fiber: 1.8 g
Sodium: 36 mg
I hope you will like these recipes.
Angie Brock
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