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Lowest Carb Vegetable Recipes

Vegetables can become the centerpiece of any dinner meal with a little creativity and a willingness to try new methods of cooking. Grocery stores are now selected based on the quality of their produce section. We check to see which store has the greatest variety and freshness. Each week we search for new vegetable we can grill, bake, or saute for dinner and try to can find new favorites. Our grocery cart is often filled with produce, and also as almost an after thought, we get meat, dairy, jell-O, and other grocery items. We are also planning to grow fresh herbs and vegetables garden this summer.

Grilled Vegetables with Chicken, or Steak or Salmon Kabobs

1 pound skinless, boneless chicken breasts cut into 1 1/2 inch cubes
1/2 cup balsamic vinegar salad dressing
1 zucchini, sliced into1 inch slices
1 yellow squash, sliced into 1 inch slices
1 each, green, red, yellow sweet peppers, cut pieces
1 fennel bulb, cut lengthwise into 1/4 inch slices
1 onion, cut into 1/8 th inch lengthwise slices
8 fresh mushrooms

Combine chicken and balsamic dressing in a resalable plastic bag. Or place chicken marinade in frig for 20 minutes to 4 hours. (May place in vacuum sealer and quick marinade for 20 minutes. )

Place in a glass bowl and microwave chicken for 2 minutes to precook the chicken. Assemble the vegetables and chicken on metal or bamboo skewers. Spray grill pan with olive oil and preheat. Lay skewers with chicken and veggies on the grill pan. Cook for 5 minutes on each side or until chicken is completely done in the center.

Asian Chicken Kabobs & grilled Vegetables

1 pound skinless, boneless chicken breasts cut into 1 1/2 inch cubes
2 Tbs. reduced-sodium soy sauce
2 Tbs. dry sherry
1 tsp. dry cherry
2 cloves garlic minced
1 zucchini, sliced into1 inch slices
1 yellow squash, sliced into 1 inch slices
1 each, green, red, yellow sweet peppers, cut pieces
1 fennel bulb, cut lengthwise into 1/4 inch slices
1 onion, cut into 1/8 th in lengthwise slices
8 fresh mushrooms

Combine chicken in half the marinade in a reseal able bag and place sliced vegetables and the remaining marinade in a separate plastic bag. Place mixture in refrigerator for 20 minutes to 4 hours.

Place in a glass bowl and microwave chicken for 2 minutes to precook the chicken. Assemble the vegetables and chicken on metal or bamboo skewers. Spray grill pan with olive oil and preheat. Lay skewers with chicken and veggies on the grill pan. Cook for 5-6 minutes on each side or until chicken is completely done in the center.

Grilled Vegetables
Select from among these vegetables

1/4 cup fresh herbs, such as parsley, thyme, rosemary, oregano or basil
light sprinkle of salt to season
1 small eggplant sliced into 1/4 inch slices
1 zucchini, sliced into1/4 inch slices
1 yellow squash, sliced into 1/4 inch slices
1 each, green, red, yellow sweet peppers
1 fennel bulb, cut lengthwise into 1/4 inch slices
1 onion, cut into 1/8 th in lengthwise slices
Cherry size tomatoes, or Small (1 1/2 inch diameter) tomatoes
Portabella mushrooms

Slice vegetables and lightly sprinkle with salt to season. Add selected herbs and toss. Allow vegetables to marinate for 3 hours or overnight. (Salt will lightly crisp the vegetables)

Spray heated cast iron or cast aluminum grill pan with Macadamia nut oil, or olive oil. Lay vegetables on grill to cook. Spray vegetables with cooking spray. Grill for 10 to 15 minutes until fork tender and lightly browned on both sides. Some vegetables will cook more quickly than others. Remove each vegetable when done.

Grilled Eggplant with Middle Eastern Spices

1 eggplant (a medium eggplant is about a pound)
ground coriander seed
ground cumin seed
salt
pepper
olive oil
optional -- hot pepper, see below

Slice eggplant into slices about half an inch thick. Sprinkle with coriander, cumin, and pepper. Drizzle with olive oil and smear it on with your hands. Let sit for 5 to 10 minutes. Sprinkle with salt and grill on a medium-hot grill, about 4 minutes per side. 

Steamed Broccoli

1 bunch of broccoli
Many options here:
Olive oil, butter, flax seed oil, or mayonnaise
Lemon zest or juice, balsamic vinegar
Toasted almonds, toasted sesame seeds

Rinse out well your broccoli, and break into large, bite-sized florets. Cut off the stem and peel off the thick skin around the stem. Quarter or halve the stem lengthwise. Bring 3/4 to 1 inch of water to a boil in a saucepan with a steamer. (Note that is you don't have a steamer, you can simply put the broccoli directly into an inch of boiling water.) Add the broccoli to the steamer and cover; reduce heat to medium and let cook for 6-7 minutes. The broccoli is done when you can pierce it with a fork.

But be careful not to overcook the broccoli. As soon as it is pierce-able, remove from heat, place in serving dish. Dress to taste with butter, olive oil, flax seed oil, mayonnaise, lemon zest or juice, balsamic vinegar, toasted almonds, or sesame seeds. Serves 2-4, depending on how much broccoli people like to eat.

Italian Style Broccoli

1 1/4 pounds of fresh broccoli
2 Tbs lemon juice, or the juice of 1/2 lemon
1 tsp extra virgin olive oil
1 clove minced garlic
1 tsp. fresh parsley
dash fresh ground pepper

In small bowl, combine lemon juice, olive oil, garlic and fresh parsley. Set aside. Trim broccoli, and discard tough part of the stems. Cut broccoli into 2 inch broccoli flowerets. Peal the remaining stems and cut into 1/2 inch pieces. Place fresh broccoli into a steamer basket over boiling water. Steam for 3 to 5 minutes or until broccoli is fork tender and remains green. Remove from pot and add to medium size bowl. Add lemon juice mixture to broccoli and toss.

Sesame Broccoli

One bunch fresh broccoli chopped or 1 small bag frozen broccoli (16 ounce)
1 Tbs. sesame seeds
1 Tbs. macadamia nut oil or extra virgin olive oil
1 tsp. soy sauce

Steam broccoli until bright green. Place oil and sesame seeds in a small skillet and heat for 1 to 2 minutes until golden brown. Toss broccoli and sesame seed oil mixture, add salt, pepper and soy sauce, Serves 4 - 6.

Lemon - Garlic
Broccoli, Green Beans, or Snow Peas

2 cups fresh or frozen green beans, broccoli, or snow pea pods
 2-4 cloves garlic
juice from one lemon,
water
olive oil
salt & pepper

This is a favorite cooking style in Greek cooking.

Chinese-Style Broccoli

Broccoli is a delicious, nutritious vegetable that's readily available year-round. Dubbed a super food because of the variety of nutrients it delivers, broccoli works well with many different seasonings and cuisines. This savory recipe is a sure crowd-pleaser!  
Ordinary broccoli springs to life with this garlicky lemon-soy dressing. Serve it with any Asian-flavored dish or even a simple grilled chicken or shrimp skewer.

1/2 tablespoon plus 1/2 teaspoon canola oil
1/2 (1 ½) head broccoli, cut into florets (3 cups)
1 tablespoon low-sodium soy sauce
1 garlic clove, minced
1 teaspoon fresh lemon juice

Heat oil in a large wok or high-sided skillet over medium-high heat. Add broccoli and stir-fry for 2 minutes. Add soy sauce, garlic, and lemon juice; continue to stir-fry until broccoli is crisp-tender, about 5 minutes. Serve hot.

Green Beans with Mushrooms and Balsamic Vinegar

1 pound green beans, trimmed
1 Tbs. olive oil
8 ounces white mushrooms, sliced
1 Tbs. balsamic vinegar
Salt and pepper

Cook green beans in a saucepan of salted boiling water until crisp-tender, about 4 minutes. Drain.

Heat oil in a large skillet over medium high heat. Add mushrooms, and cook until browned, about 5 minutes. Add green beans and vinegar; season to taste with salt and pepper, toss to combine, and serve warm.

Green Beans with Mushrooms & Onions

1 Tbs. olive oil
½ pound sliced portabella mushrooms
½ cup pearl onions
1 pound green beans
Weber Gourmet Burger Seasoning
¼ cup water

Heat 12 inch cast iron skillet with olive oil. Add onions and mushrooms, Sauté. Bring saucepan of salted water to a boil. Add beans and cook until tender, about 2 minutes. Drain water from beans and add the cooked mushrooms. Season with Weber seasoning.

Sesame Green Beans

1 Tbs. plus 2 tsp low sodium soy sauce
¾ tsp dark sesame oil
1 small garlic clove, minced
1 pound green beans, trimmed
12 cherry tomatoes, halved
Salt

Whisk together soy sauce, oil, and garlic in a large mixing bowl. Bring saucepan of salted water to a boil. Add beans and cook until tender, about 2 minutes. Drain and run under cold water for 30 seconds. Add beans and tomatoes to soy sauce mixture and toss to combine. Serve at room temperature or refrigerate until ready so serve.

Orange Ginger Green Beans

1 pound green beans
1 Tbs. trans-fat free margarine
½ cup chopped shallots
1 Tbs. finely chopped fresh ginger
½ tsp. grated orange peal

Bring a medium saucepan of water to a boil over medium high heat. Add the beans, cover and simmer for 5 minutes or until tender. Drain and remove to a bowl.Melt margarine in the same pan over low heat. Add shallots and ginger and sauté for 5 minutes, or until the shallots are tender. Add the beans and orange peel and toss co combine.

Green Bean Casserole

½ cup buttermilk
¼ cup whole wheat bread crumbs
1 Tbs. Fibersure
¼ cup ground walnuts
1 onion, cut crosswise into ¼ inch slices and separated into rings
½ pound baby Bella or Cremini mushrooms
1 onion, chopped
½ tsp. dried thyme
¼ tsp salt
¼ cup whole wheat flour
3 cups milk
1 bag (16 ounce) frozen French-cut green beans
    thawed and drained. Preheat oven to 500 degrees F.

Coat a medium baking sheet and a 13” X 9” baking dish with cooking spray. Place buttermilk in a shallow bowl. Place bread crumbs and walnuts in another shallow bowl; stir to combine. Dip the onion rings into the buttermilk. Then dredge in the bred crumbs and place on the prepared baking sheet. Coat the onion rings lightly with cooking spray.Bake for 20 minutes or until tender and golden brown.

Meanwhile, heat a medium saucepan coated with cooking spray over medium heat. Add the mushrooms, chopped onion, thyme, and salt. Coat mushrooms release their liquid. Sprinkle with the flour and cook, stirring for 1 minute. Add milk and cook, stirring constantly, for 3 minutes, or until thickened. Add green beans and stir to combine. Reduce the oven temperature to 400 degrees F. Pour bean mixture into a prepared baking dish, Scatter the onion rings over the top. Bake for 25 minutes or until hot and bubbly.

Garlic Green Beans with Pine Nuts

1 lb. green beans, remove stem end
1 Tbs. olive oil
2 - 3 cloves of garlic, crushed
3 Tbs. pine nuts
Salt and pepper to taste

Cook green beans for 2 to 3 minutes, either in a lot of salted boiling water (preferred) or in the microwave. You want them to be just barely fork-tender, but still retain their bright green color.

Heat oil in skillet over medium heat until hot, and sauté crushed garlic and pine nuts for about a minute, until garlic is fragrant.
Add beans and toss until beans are coated. Add salt and pepper and toss again. Serve.

Cabbage Noodles

Slice cabbage into egg noodle widths. Boil in salted water with some heavy cream added till very soft. Drain and add some butter. Cooking it in the cream takes away the cabbage taste

Sweet and Sour Red Cabbage

1 2-pound red cabbage, thinly sliced (about 12 cups)
6 Tbs. Splenda
2/3 cup balsamic vinegar
Butter Flavored Pam,
2 tart apples, diced

Spray a liberal amount of Butter Flavored Pam into pot or sauté bacon pieces in pan. Add cabbage and sauté until slightly wilted, about 5 minutes. Add Splenda, toss to coat evenly. Add vinegar. Reduce heat to medium-low; simmer until cabbage is tender, stirring often, about 30 minutes. Season to taste with salt and pepper.  Serves 6-8.

Bavarian Sauerkraut Recipe

1 16-oz can or jar of sauerkraut
1 cup white wine
1/2 cup chopped onion
1/2 cup peeled and chopped apple
10 juniper berries, cracked (a seasoning)
Salt and pepper
1 Tbs. olive oil

Place sauerkraut in a pot. Add wine, onion, apple, juniper berries, salt, pepper and oil. Add enough water to cover the sauerkraut. Bring to a simmer and let simmer for 30 to 45 minutes, until the onions are soft.

Side note: When first making this, I had never heard of "juniper berries". Berries from the juniper shrub, they are traditionally used with sauerkraut.

Sauteed Collard Greens and Ham

1 to 1 1/2 pounds collard greens
1 to 1 1/2 pounds kale
3 Tbs. olive oil
6 cloves garlic, minced
1/2 tsp. salt
1/2 tsp. freshly ground pepper
Juice of 1/2 lemon
Hot pepper sauce, to taste
1 pound of smoked ham cut into 1/2 inch cubes

Rinse collard greens and kale well in a large bowl of cold water. Discard any tough parts of the leaves. Chop greens into strips of about 1.4 inch thickness. In a well-seasoned cast iron skillet pre-heat the olive oil over medium-high heat.

Add the garlic and sauteed for about 30 seconds. Add half of the collard greens and cook, stirring, for about 30 seconds. Add half of the kale and cook stirring, for about 1 minute, until they begin to soften. Add the remaining greens and cook, stirring constantly, for about 10 minutes, until the greens are tender. Salt, pepper, to taste. Add lemon juice, and a few drops of hot pepper sauce.

Turkey Kielbasa, Caraway Sauerkraut

1 16-oz can or jar of sauerkraut, rinsed
Splenda
1 tsp. Caraway seasoning
 (Substitute 1 tsp Fennel for Caraway, adds a licorice flavor to the sauerkraut)
1 package of Turkey Kielbasa
Prepared cauliflower faux mashed potatoes

Place sauerkraut in a pot. Add enough water to cover the sauerkraut.  Add Splenda and Caraway seasoning. Heat through. Add turkey Kielbasa to pot. Serve over Cauliflower Faux mashed potatoes.

Garlic Mashed Cauliflower

1 head Cauliflower
4 cloves Garlic
1/4 cup Chicken Broth
2 tbs. "Light" butter
2 tbs. Cream
1 Tbs. Fibersure
Salt and pepper to taste.

Cut cauliflower into quarters. Cut away dense "core" and place remaining sections plus garlic in a steamer pan. Bring to a boil, cover, reduce heat and simmer for 7 minutes, or until a fork pierces easily. Drain cauliflower and mash with a potato masher until desired consistency Add butter, cream, garlic powder & spices. Mix well.

Faux Mashed Potatoes

1 head cauliflower
½ cup fat free half and half or ½ cup low fat ricotta cheese
or fat-free yogurt
salt & pepper  to taste
1 Tbs. Fibersure
Sprinkle on paprika for color

Steam cauliflower till soft, mash with a hand potato masher,

Roasted Cauliflower

1 head of cauliflower
2-3 cloves of garlic, peeled and coarsely minced
1 lemon
Olive oil
Coarse salt and freshly ground black pepper
Parmesan cheese

1 Preheat oven to 400° F. Cut cauliflower into florets and put in a single layer in an oven-proof baking dish. Add garlic. Squeeze a lemon over cauliflower and drizzle each piece with olive oil. Sprinkle with salt and pepper. If the oven hasn't reached 400°F yet, set aside until it has. 2 Place casserole in the hot oven, uncovered, for 15-25 minutes, until the top is lightly brown. Test with a fork for desired doneness. Remove from oven and sprinkle generously with Parmesan cheese. Serves 4.

Chinese Fried "Rice"

1/2 head raw cauliflower, (grated to make 3 1/2 cups)
3 green onions
1 clove garlic, minced or 1/2 tsp garlic powder
1/2 teaspoon ginger
3 Tablespoons Soy Sauce
3 eggs, beaten
Olive Oil

In a wok or large flat skillet, heat enough oil to cover the bottom. Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4-5 minutes, stirring constantly. Add soy, ginger, diced green onion tops, and pre-cooked cubed meat or baby shrimp. Stir to mix well and brown a bit. Push mixture to one side of pan. Add more oil if necessary and scramble eggs in empty side of pan until done but still moist. Stir eggs into "rice" mix and remove from heat. Serves 3-4.  

Roasted Spicy Cauliflower

1 (2-2 ½ pound) head cauliflower, cored and cut into florets  (4-6 cups)
2 Tbs. olive oil
1 tsp red pepper flakes
¼ tsp. salt
¼ tsp freshly ground black pepper

Heat oven to 400 degrees F.

Place cauliflower, oil, red pepper flakes, salt and pepper I a mixing bowl; toss to combine. Arrange in a single layer on a heavy bottomed baking sheet or in a large baking sheet. Roast until softened and golden brown. 25 – 30 minutes.

Oven Roasted Vegetables

1 medium zucchini, cut into bit size pieces
1 medium summer squash, cut into bite size pieces
1 medium red bell pepper, cut into bite size pieces
1 medium yellow bell pepper, cut into bite size pieces
1 pound fresh green beans cut into bite size pieces
     (Option: 1 pound fresh asparagus in place of green beans)
1 red onion
3 Tbs. extra virgin oil
1 tsp salt
½ freshly ground pepper

Heat oven 450 degrees F. Place veggies in a large roasting pan. Toss with the olive oil, salt, and pepper and to mix and coat. Spread in a single layer in a pan. Roast for 30 minutes. Stirring occasionally, until the vegetables are lightly browned and tender.

Italian Style Spaghetti Squash

2 pounds spaghetti squash, halved and seeded
2 Tbs. olive oil
1 medium red onion, thinly sliced
1 zucchini (8 ounce) cut into 1/2” dice
4 medium tomatoes, diced
¼ tsp salt
¼ tsp coarsely ground pepper
½ cup reduced fat grated Parmesan cheese (optional)
1 small lemon, sliced

Begin heating water in a large pasta pot with a liner basket. Make sure water level stays below the inner pan. When water is boiling, place the squash halves, cut sides down, in liner basket and put in pasta pot to steam for 8-10 minutes, until the squash is tender. Meanwhile, in a large skillet, heat 1 Tbs. of the oil. Add the onion and cook over medium high heat for 3 minutes until onion is translucent. Add zucchini and cook for 4-5 minutes until the zucchini begins to brown. Add the tomatoes, salt, and pepper. Reduce the heat; simmer gently for 10 minutes.Use a fork to pick out strands, scrape the squash strands into a bowl. Toss with the remaining Tbs. of oil. Mound the squash in the center of 4 pasta bowls, and spoon the vegetable mixture around the squash. Drizzle with more oil, if desired, and garnish mixture around the squash. Drizzle with more oil, if desired, and garnish with Parmesan cheese, if using. Add the lemon slices.

Broiled Tomatoes

1 med Roma Tomato, sliced
1 tsp Parmesan Cheese, grated
1 tsp Italian Seasoning

Slice the tomatoes and place on a broiling sheet. Sprinkle with parmesan cheese and Italian seasonings. Place under broiler until nicely toasted.

Fried Mushrooms

1 pound portabella, shitake, or button mushrooms
2-4 cloves Garlic, sliced

Weber Grill Seasoning, 2 Tbs. olive oil .Sauté in Olive oil. Great garnish for ground turkey burgers, or beef hamburgers

Portabella "Pizza"

4 Portabella Mushroom, stems removed and chopped
4 tbs. Marinara Sauce
4 tbs. Bell Pepper, minced
8 Pepperoni Slices, minced
4 oz Low Fat Mozzarella Cheese, shredded
1 tsp Italian Seasoning
1 tsp Garlic Powder

Salt and Pepper to taste Preheat over to 350 degrees. Mix spaghetti sauce, water, Italian seasoning and garlic powder together, set aside. Wipe mushrooms clean with a damp paper towel, spray with nonstick cooking spray. Lay flat on a clean surface and sprinkle each with a dash of salt & pepper. Drizzle spaghetti sauce mixture evenly among mushrooms. Divide toppings evenly and finish with mozzarella cheese. Spray cooking sheet with nonstick spray and carefully place stuff mushrooms 2" apart. Cook 15 minutes, remove and let rest for 5 minutes before serving!

For a lower carb pizza, substitute spaghetti sauce with finely chopped Roma tomatoes and increase Italian seasoning to 1.5 teaspoons. Turkey Pepperoni may also be substituted for regular for lower fat option.

Glazed Bell Peppers and Snow Peas

3 cups snow peas, trimmed
2 Tbs. water
1/3 cup balsamic vinegar
1 tsp Splenda
1 tsp olive oil
½ large red bell pepper, cut into short strips
1 clove garlic, minced
1/8 tsp salt
1/8 tsp ground black pepper

Place snow peas and water in a large microwave able bowl. Cover with vented plastic wrap and microwave on high power for a total of 5 minutes, or until crisp tender; stop and stir after 3 minutes. Drain. Bring vinegar and Splenda to a boil in a small saucepan over medium high heat. Cook stirring constantly for 3 min. or until mixture is reduced to 2 Tbs.. Remove from the heat.

Warm the oil in a large nonstick skillet over medium heat. Add the bell pepper and garlic and cook for 2 min. or until crisp-tender. Add the snow peas, salt, black pepper and vinegar glazes. Toss to mix. 

Sauteed Peppers and Onions

1 Tbs. olive oil
4 large bell peppers, cut into 2 inch wedges
1 large red onion, sliced and separated into rings
1 Tbs. balsamic vinegar
1 tsp. salt
¼ tsp ground black pepper
2 plum tomatoes, chopped
3 Tbs. chicken or vegetable broth or water

Heat the oil in a large skillet over medium heat. Add the bell peppers and onions and cook, stirring occasionally, for t minutes, or until the onion starts to soften.Add the vinegar, basil, salt, and black pepper and cook for 1 minute. Add the tomatoes and broth or water. Reduce the heat to low, cover and simmer stirring occasionally for 8 minutes, or until the vegetables are very tender.

Grilled Cherry Tomatoes
Level One

Marinade for cherry tomatoes
Olive oil
Balsamic vinegar
Crushed garlic
Fresh Thyme
Wooden bamboo sticks should be soaked in water

Put all cherry tomatoes on a skewer and place on the grill. Do not overcook the tomatoes, Remove when tomatoes have black grill marks.

Mediterranean Summer Vegetables

¼ cup olive oil
1 small onion, chopped (about ¼ lb)
1 lb eggplant, any variety, chopped into cubes
1 large green or red bell pepper, chopped
½ lb. zucchini, chopped or sliced
3 cloves garlic, pressed, grated, or minced
3/4 lb tomatoes, fresh or canned and drained
1/4 to 1/3 cup dry white wine, or can use vegetable or chicken broth
Salt and pepper
1 or 2 drops hot sauce, if desired
½ cup fresh chopped basil, or 1 T dried (but please get fresh if you can, it's a lot better)

Heat oil in pan with onion. When onion is well-sizzling, add eggplant and cook for 4 to 5 minutes. Sprinkle salt over all. Then add peppers, cook for 2 to 3 minutes, add zucchini, and cook for 2 to 3 minutes.

Push the vegetables out to the edges of the pan and cook the garlic in the center for 30 to 60 seconds until fragrant.

Dump the tomatoes in and stir to release juice (again, this keeps everything from sticking). Add the rest of the wine or broth and dried basil if you're using it. Cook until tomatoes are fairly well broken-down. The eggplant should be pretty mushy.
Add black pepper and hot sauce, if you're using it. (Only a drop of hot sauce; you just want it to "perk up" the flavors, not be spicy.)

Taste and adjust seasonings. If tomato and wine are making it a bit acidic, or the flavors don't seem to be blending nicely, add a very small amount of sweetener -- no more than 1 teaspoon worth. You'll be amazed how this can change the whole dish.
Mix in the fresh basil, and take off heat.

Zucchini Casserole

1 lb. zucchini (approximately 2 medium)
1 Tbs. olive oil
1/3 cup chopped onion (about 1/2 of a medium onion)
3 cloves garlic
3/4 lb. tomatoes (fresh or canned - about a one lb. can of whole tomatoes, drained)
1 tsp. Italian herbs or oregano
1 -2 Tbs. Fibersure
Salt and pepper
1 cup Italian cheese mixture (packaged, or a mix including, for example, Mozzarella, Parmesan, provolone)

1. Heat oven to 400° F. Heat the oil in a medium saucepan. Sauté the onion in the oil for 2-3 minutes, then add the garlic and cook for another 30-60 seconds, until the garlic is fragrant. Cut tomatoes in 3-5 pieces, and add, along with the herbs and spices.
   
2. Cook over medium heat until the liquid is mostly gone (but not dry), stirring occasionally - it should end up being about a cup. This should take about 5-10 minutes.
   
3. Meanwhile, cut the zucchini into slices approximately ¼ inch thick. Take the largest slices and line the bottom of a 9 X 9" or 8 X 8" pan.
   
4. Spread about ¼ of the tomato mixture on the zucchini (don't even try to spread evenly; it won't work), followed by ¼ cup of the cheese.
   
5. Continue layering. It should come out to four layers, but if it only makes three, just try to divide things relatively evenly. Don't put the final layer of cheese on yet.
   
6. Bake for 20 minutes. Top with the rest of the cheese, and lower the temperature to 375. Bake for about 20 more minutes, or until cheese is golden brown.
   Makes 9 smallish servings.

Marinated Zucchini and Summer Squash

2 Tbs. Lemon Juice
2 Tbs. white vinegar
1 Tbs. minced garlic
2 tsp chopped fresh thyme
1/2 cup Extra Virgin Olive Oil
salt and freshly ground black pepper
1 pound zucchini, trimmed and sliced in quarters lengthwise
1 pound yellow crook necked squash trimmed and sliced in quarters lengthwise

Whisk together the lemon juice, vinegar, minced garlic and thyme in a large bowl. Gradually whisk in the oil. Season the marinade with salt and pepper. Measure 3 Tbs of marinade into a small bowl and set aside. Add squash and zucchini to the marinade and toss to coat. Cover with plastic wrap and allow to marinate for 3 hours up to 1 day. Prepare charcoal grill or preheat an indoor grill pan. Grill the vegetable wedges about 8 minutes on a side. Transfer to a serving plate and serve.

EGGPLANT LASAGNA
Level One

1 lb. ground turkey
1 pkg. pepperoni
2 medium eggplant
1 qt. Marinara sauce
1 15 ounce carton of fat free ricotta cheese
4 eggs
2 cups low fat Mozzarella

Brown ground beef and pepperoni; drain. Add Marinara sauce from recipe below and simmer. Peel eggplant. Slice lengthwise 1/4 inch thick. Salt the eggplant and lay sliced eggplant on grill pan. Cook till tender and grill marks appear on both sides.

In 9x13 pan first layer eggplant then add 1/2 hamburger mixture. Add 1/2 of cheese then the rest of the eggplant, hamburger mixture and last (on top) remaining cheese. Bake at 350 degrees. Bake until cheese is golden brown, approximately 45 minutes.

Marinara Sauce
Level One

1 (28 ounce) cans whole tomatoes in sauce
1 bunch of fresh basil, steamed
1 -2 Tbs. Fibersure
1/2 cup extra-virgin olive oil
2 small onions, finely chopped
4 cloves garlic, finely chopped
1 can mushrooms or one pound fresh sliced button mushrooms
1 tsp. dried oregano
1 tsp Splenda
salt and freshly ground black pepper

In a food processor, combine the tomatoes and it's juice with the basil and blend until almost smooth, Set aside.

Heat oil in a large cast iron sauce pot over medium heat. Add the onions, garlic, mushrooms and saute about 12 minutes or until tender. Stir in the tomato puree, oregano, Fibersure and Splenda. Bring to a simmer over medium high heat. Decrease the heat to medium and continue simmering for about 10 minutes until the sauce thickens, stirring occasionally. Season with salt and pepper. This sauce can be used immediately or refrigerated for later use.

FAUX Hash Browns

2 large eggs
1/2 tsp salt
1/2 tsp baking powder
1/4 tsp ground pepper
1/4 tsp ground garlic powder
1/4 cup soy flour
2 tsp. Fibersure
1 cup grated zucchini (use the largest holes on your cheese grater)
1/4 cup grated Parmesan cheese (fresh is best but Kraft dried works)
1-2 Tbs. minced red onion
2 Tbs. olive oil

In one bowl, grate a zucchini cucumber. Add soy flour, parmesan cheese, onion and whisk well.

Put eggs, salt, baking powder, Fibersure, pepper, and garlic powder into a bowl and mix well with a whisk. Combine with the zucchini mixture above.

Preheat a cast iron griddle and spread olive oil on griddle. Put a few drops water on griddle. When it sizzles, pour small spoonfuls of batter on griddle. When golden brown, flip and cook the other side. Serve hop.

Garlic-Rosemary Mushrooms

1 ounce bacon (about 11/2 slices), chopped, or substitute turkey bacon
1 1/2 pounds mixed mushrooms, such as cremini, shiitake (stemmed) and portobello, cut into 1/4-inch slices
2 medium cloves garlic, finely chopped
1 1/2 teaspoons chopped fresh rosemary or 1/2 teaspoon dried
1/4 teaspoon salt
Freshly ground pepper to taste
1/4 cup dry white wine

Cook bacon in a large skillet over medium heat until just beginning to brown, about 4 minutes. Add mushrooms, garlic, rosemary, salt and pepper and cook, stirring occasionally, until almost dry, 8 to 10 minutes. Pour in wine and cook until most of the liquid has evaporated, 30 seconds to 1 minute.

NUTRITION INFORMATION: Per serving: 87 calories; 3 g fat (1 g sat, 1 g mono); 8 mg cholesterol; 8 g carbohydrate; 7 g protein; 1 g fiber; 316 mg sodium; 795 mg potassium.