Recipes Under 400

Zucchini Rollups

Ingredients:

• 1 zucchini sliced
• 2 tablespoons olive oil
• splash lemon juice
• pinch salt
• 1/4 cup low-fat ricotta cheese (or use recipe given in previous recipe for Vegan ricotta)
• fresh dill for garnish

Directions:

1. Using a cheese slicer or vegetable peeler, slice the zucchini in 6-8 thick slices.
2. Place in a large bowl.
3. In a small bowl, whisk olive oil, lemon juice and a pinch of salt.
4. Put the mixture over the zucchini slices and mix well, but gently.
5. Let the zucchini marinate for five minutes
6. Spread each slice of zucchini with the filling, a small pinch of dill, and roll up.
7. Put in the refrigerator until needed

Makes two 120 Calorie servings.

Fava Bean and Fennel Salad

Ingredients:

• 1&1/2 lb fresh fava beans in shells (will yield 3/4 cup shelled)
• 2 tbs. olive oil
• 1 fresh fennel bulb trimmed, sliced
• 1 teaspoon fennel seeds coarsely ground with a spice grinder
• 1 cup vegetable broth
• splash fresh lemon juice
• salt to taste
• freshly-ground black pepper to taste

Directions:

1. Cook fava beans in boiling salted water 2 minutes.
2. Drain, cool and peel outer skins.
3. Heat oil in heavy large skillet over medium-high heat.
4. Add fennel slices; saute 5 minutes.
5. Add favas and fennel seeds; saute 3 minutes.
6. Add 1 cup broth and bring to boil.
7. Reduce heat; simmer 10 minutes to blend flavors.
8. Simmer until favas are tender, about 5 minutes longer.
9. Mix in lemon juice.
10. Season to taste with salt and pepper.
11. Serve warm or at room temperature.

Makes four servings, 100 Calories each. 7 net carbs.

Macaroni with Asparagus, Fava Beans, and Arugula Pesto

Ingredients:

• 3 cups macaroni
• 2 cups fava beans, peeled and blanched
• 6 nice green asparagus spears

for the pesto:

• 2 large handfuls arugula, cleaned and spun dry
• 2 cloves garlic
• 3 tablespoons olive oil
• 1/4 cup walnuts, chopped (or pine nuts)
• pinch salt
• splash lemon juice
• pinch Cajun seasonings (optional)

Directions:

make the pesto first:

1. Place all the ingredients in a food processor and puree until smooth.
2. Place in a bowl until later.

and then:

1. Prepare the asparagus by cutting the tough woody end off, then slicing on the diagonal about 1 inch pieces.
2. Bring a pot of lightly salted water to boil.
3. Cook the asparagus until al dente.
4. Remove from the pot of water and place in a bowl.
5. Put the peeled fava beans in the same boiling salted water and cook until al dente (when they begin to float – about 3 minutes or so).
6. Remove from the water and place in a bowl.
7. Meanwhile, bring a large pot of lightly salted water to boil and cook the macaroni.
8. When the macaroni is cooked, drain off the water.
9. Add most of the pesto and mix well.
10. Gently add in the asparagus and fava beans.
11. Serve the macaroni with dollops of pesto.

Makes six servings, 235 Calories each. 27 net carbs.

Open Faced Toasted Asparagus Sandwich

Ingredients:

• 12 asparagus spears, cleaned and trimmed
• 2 large tomatoes, sliced
• 4 slices light bread, toasted

for the vegan cheddar sauce:

• 2 medium carrots, washed peeled and grated
• 1/4 cup nutritional yeast flakes
• 1 tablespoon lemon juice
• 2 teaspoons onion powder
• 3 teaspoons mustard
• 1 tablespoon light miso
• Dash cayenne (optional)
• 1 pinch nutmeg
• pinch sugar

Directions:

1. Wash and trim the asparagus.
2. Cook the asparagus al dente.
3. To make the vegan cheese sauce, see below.
4. Slice the tomatoes.
5. Toast the bread in a toaster.
6. Lay the slices of toast on a cookie sheet prepared with baking parchment.
7. Optionally you can spread a vegan spread on the toast although we did not find this necessary.
8. Place 3 or for slices of tomato on each toast.
9. Lay 3 asparagus spears diagonally on top of the tomatoes.
10. Sprinkle or spread the cheese on top.
11. Place in the oven and broil for a few minutes until the cheese begins to melt.
12. Serve hot from the oven.

For the vegan cheese sauce:

1. Wash, peel and grate the carrots and place in a small saucepan with water.
2. Cook until they are soft and most of the water has evaporated.
3. Puree the carrots.
4. Add the rest of the ingredients mix well and return the stove to cook until thick and creamy.
5. Season to taste with additional salt, cayenne or mustard.

Makes four sandwiches, 70 Calories each

Cheese Sauce: four servings, 42 Calories each.

14 net carbs.

Asparagus Salad with Tofu Pieces

Ingredients:

• 150 grams tofu, cut in small squares
• 2 Tbs. oil
• 250 grams asparagus
• 150 grams frozen peas, thawed
• a few lettuce leaves, shredded
• 1/4 cup soy yogurt
• 1 Tbs. Italian salad seasonings
• lemon juice
• pinch of paprika powder
• strawberries as garnish
• lemon verbina or chervil as optional garnish

Directions:

1. Press the tofu on a paper towel to absorb as much liquid as possible.
2. Cut the tofu into small squares and saute in the oil until each side is crispy and golden.
3. Remove from the oil and drain.
4. Thaw the peas.
5. Clean the asparagus and cook al dente.
6. Make a salad sauce from the soy yogurt, Italian seasonings and lemon juice.
7. Cut the lettuce leaves in very fine shreds.
8. Place a portion of the lettuce in the bottom of the serving dish or glass.
9. Sprinkle a handful of peas over the lettuce.
10. Give each salad 4 or 5 pieces of tofu.
11. Slice the asparagus into bite sized pieces and add to the salad.
12. Drizzle a bit of the dressing over the salad.
13. Top with a strawberry and either a twig of lemon verbena or chervil.

Makes four servings, 140 Calories each. 7 net carbs.

Broccoli and Water Chestnuts in Ginger Sauce

Ingredients:

• 1 broccoli, cut in florets
• 1 tbs. oil (not a strong flavored oil)
• 1 onion , sliced in rings
• 2 tbs. ginger powder
• 2 tbs. fresh ginger, grated
• 1 clove garlic, minced
• 1 can water chestnuts, sliced
• 3/4 cup orange juice
• 1/4 cup water
• 2 tbs. tamari or soy sauce
• 1 tbs. cornstarch
• 1 tsp. splenda (optional)

Directions:

1. Wash and cut the broccoli into flowerets.
2. Peel the stems of the broccoli and slice thinly.
3. First stir-fry the broccoli stems and onion a few minutes.
4. Add the broccoli flowerets, ginger, water chestnuts and garlic and stir-fry until crisp but tender.
5. Combine the orange juice, water, tamari, cornstarch and sugar and stir well to dissolve the cornstarch.
6. Add the mixture to the broccoli and stir until thickened.
7. Serve over rice.

Makes four servings, 90 Calories each

Hawaiian Carrots

• 1 lb. baby carrots, cleaned and peeled
• 1 can pineapple chunks
• 1 tbs. corn starch
• splash lemon juice
• salt and pepper to taste

Directions:

1. Clean and peel the baby carrots.
2. Pour the pineapples and sauce into a large saucepan.
3. Add the splash of lemon juice and the cornstarch stir well to dissolve the cornstarch and cook the pineapples for a few minutes to thicken the sauce.
4. Add the carrots and cook until the carrots are al dente (cooked but still firm).
5. Season to flavor with salt and pepper and perhaps a pinch of sugar if you want them sweeter.

Notes:

Note, if you prefer, you can alternatively, steam the carrots and then pour the pineapple sauce over them. Both ways of cooking have their merits.

Makes four servings, 70 Calories each

Eggplant Rollups (Vegan)

Ingredients:

• 1 large eggplant
• seasoning, such as Cajun Spices
• 1 cup vegan mozzarella cheese (if not vegan, just use real cheese — it’s a lot easier) - Instructions found here
• handful basil leaves handful chive greens, finely chopped

For the tomato sauce:

• 1 can crushed tomatoes
• 1 tablespoon oil
• 1 onion, chipped
• 1 clove garlic, minced
• Italian herbs
• salt and pepper
• splash lemon juice
• dash of Tabasco or cayenne pepper

Directions:

To make the tomato sauce:

1. Heat the oil in a small sauce pan.
2. Add the onions and sauce until glassy.
3. Add the garlic and further cook for 1 minute.
4. Add the canned tomatoes, and the herbs.
5. Add the salt and season to taste with Italian herbs.
6. Turn the heat to low.

For the grilled eggplant:

1. Heat a grill pan over high heat.
2. Thinly slice the eggplant, a minimum.
3. Season with the Cajun Seasonings.
4. Grill the thin slices to tenderize the eggplant, 2 to 3 minutes on each side or until cooked through.
5. Top each slice of cooked eggplant with a dollop of “cheese” and some minced chives and basil then roll up.
6. The eggplant roll ups should have a few greens sticking out of both ends.
7. Serve the rollups with the tomato sauce on top.

Makes four servings, 80 Calories each.

White Asparagus and Strawberry Salad

• 600 grams white asparagus, peeled and ct into bite sized pieces
• 250 grams strawberries, hulled and halved
• 3 Tbs. fresh orange juice
• 100 grams soy yogurt (plain)
• 2 Tbs. white vinegar (taragon, white balsamic or wine)
• 2 Tbs. sunflower oil
• salt and pepper to taste
• 1 Tbs. green pepper corns

Directions:

1. Wash and peel the asparagus. Cut off the woody and and cut the asparagus into bite sized pieces.
2. Place the asparagus in boiling water which has been salted and also with a dash of sugar.
3. Cook the asparagus until al dente.
4. When the asparagus are done, remove from the heat and immediately plunge into cold water.
5. Wash and hull the strawberries, and depending on size, halve or quarter.
6. Make the salad sauce from the soy yogurt, orange juice, vinegar and oil.
7. Season to taste with salt and pepper and perhaps a bit of sweet syrup.
8. Place the asparagus pieces and the strawberries in individual serving bowls and drizzle the salad dressing over.
9. Sprinkle a few green pepper corns over each salad.

Four servings, 350 Calories each

Cucumber and Avocado Salad

• 2 long seedless cucumbers
• 1 haas avocado
• 1 small or 1/2 large sweet onion
• 2 tsp guacamole powder (such as Lawry’s)

Directions

1. Cucumber: cut lengthwise twice (making it into quarters), then slice about a half inch thick, into little chunks.
2. Onion: slice very, very thin and then pull it apart into little rings or slivers
3. Avocado: scoop it out of the skin and remove the pit, then cut into little chunks, about a quarter to a half inch cubed. (It will get mushed.)
4. Put these veggies in a bowl and toss together. Spritz canola oil for about one second to wet it all with oil (optional)
5. Shake on the guacamole powder: about one or two teaspoons.
6. Mix it all up.Either eat plain or use it to top tofu, fish or chicken slices (basically, any protein).

Eight one-cup servings, 55 Calories each

Zucchini Tea Sandwiches

• 1 cup soy cream cheese (or light cream cheese)
• 2 tsp. vegetable bouillon powder
• 1 Tbs. nutritional yeast
• 1 tsp. lemon juice
• 2 Tbs. mixed fresh herbs, thyme, basil oregano and chives, minced
• freshly ground pepper
• dash Tabasco
• additional salt to taste
• 2 zucchini, thinly sliced
• 6-8 slices white sandwich bread (I used Nature’s Own light bread)
• also needed is a heart cookie cutter

1. Make the spread by mixing the first 8 ingredients together. You may need to thin it a little with water or soy milk, depending upon the bread of soy cream cheese.
2. Using a heart shaped cookie cutter, cut the hearts out of the bread. It may be possible to get 2 from a slice of bread if you turn the cookie cutter around and place it in strategic places.
3. Spread each heart with a layer of the prepared spread.
4. Using a mandolin or vegetable peeler, slice the zucchini very thinly.
5. Lay the thin strips next to each other on a sheet of baking parchment, or a breadboard.
6. Take the cookie cutter and cut the heart form from the overlapped zucchini slices.
7. Using a spatula, pancake turner or pie server, carefully lift the zucchini heart and lay on top of the spread. Continue for each of the sandwiches.

Notes:

If soy cream cheese is not available, then plain soy yogurt can be used. Instead of zucchini you could also use cucumber.

Makes 8-12 finger sandwiches, about 70 Calories each

Roasted Tomatoes and Onions

• 4 tomatoes, sliced
• 1 large onion, sliced
• fresh thyme
• olive oil (about a tablespoon)
• salt and pepper

1. Preheat the oven to 220 (C) (about 425ºF).
2. Slice the tomatoes thinly.
3. Slice the onion also thinly.
4. Carefully arrange the tomatoes and onions alternating in a oven-proof dish.
5. Drizzle a bit of olive oil over the tomatoes and onions.
6. Sprinkle some fresh thyme leaves and place in the oven to bake for 10 minutes or until the tomatoes have softened, and the onions begin to brown.
7. Remove from the oven and lightly add salt and pepper.
8. Serve hot or cold.

Makes two servings, 140 Calories each

White Bean and Artichoke Heart Salad

• 200 grams white beans, cooked and drained
• 2 large tomatoes , peeled and cut into eighths
• 1 small red onion, chopped
• 1 can artichoke hearts, cut in fourths
• 2 sprigs fresh oregano
• 3 tbs. oil
• 1 tbs. white wine vinegar
• 1 tbs. red wine vinegar
• 1 clove garlic, minced
• 1 tbs. apple juice
• salt & pepper to taste

1. Peel the tomato.
2. Cut in fourths and cut out the seeds.
3. Cut each forth into half lengthwise so that you have 8 long narrow strips.
4. Peel the onions and chop fine.
5. Drain the artichoke hearts and cut into fourths.
6. Drain the beans and mix with the tomato artichoke and onions.
7. Make the dressing and mix all together.
8. Remove the oregano leaves from the sprigs and sprinkle over the top of the salad.
9. Serve on a bed of lettuce.

Serves four, 200 Calories each.

Zucchini tartar with paprika-raspberry puree

• 1 large or 2 medium zucchini, grated
• 4 pieces chives, sniped finely
• 1/4 tsp. nutmeg

for the puree

• 2 tbs. paprika puree
• 2 tbs. raspberry puree or sauce
• 2 tbs. olive oil
• 2 tbs. rice wine vinegar

Directions:

1. Grate the zucchini into a colander.
2. Sprinkle it with salt and allow the liquids to drain out for 1/2 an hour.
3. Squeeze out any remaining liquid and rise well with cold water.
4. Once again, squeeze out any excess liquid.
5. Sprinkle with nutmeg and some of the chopped chives. (Hold enough chives aside to use for garnishing.
6. Place in a round form and allow to sit in the refrigerator until needed.
7. Meanwhile, puree the ingredients for the paprika raspberry puree together in a blender.
8. Place 2 or 3 tablespoons of puree on a plate, set the zucchini round in the middle.
9. Garnish with the chives and serve.

Notes:

If you don’t have raspberry puree, any berry puree or sauce would be a fine alternative.

Makes two servings, 150 Calories each