------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Pasta Shells with Lemon Vinaigrette Categories: Main-dish Pasta Vegetables Vinaigrette Servings: 4 12 x Jumbo Pasta Shells ----------------------------------FILLING---------------------------------- 1 1/2 c Ricotta cheese, part skim 3 T Chopped fresh chives * 3/4 t Black Pepper 2 T Grated Lemon Peel 1/2 c Very finely chopped Almonds -----------------------------LEMON VINAIGRETTE----------------------------- 1/4 c Lemon juice 2 T Olive oil 1 t Dijon Mustard 2 T Chopped fresh parsley 1 T Basil 1 x Clove garlic, finely minced * or 1 T dried chives or 1 chopped scallion GARNISH: Sliced almonds, cherry tomatoes, lemon wedges, fresh basil leaves or fresh parley sprigs, or sauteed pine nuts, and Parmesan cheese, optional. Bring a large pot of water to a boil; cook pasta until al dente. While pasta is cooking, combine FILLING ingredients in a med bowl. Set aside. In a large bowl, combine VINAIGRETTE ingredients. Set aside. When pasta is done, drain well, rinse under cold water, and drain well again. Toss shells with dressing to coat. Stuff shells with filling mixture, allowing 1 heaping Tablespoon for each. Arrange on serving platter. Drizzle each with some of the remaining dressing. Top with garnish(es) and serve immediately or chill. VARIATIONS: - substitute 6 pieces of lasagna for pasta shells, spread each with filling, then roll up jelly-roll fashion - substitute 1/2 to 1 cup mashed tofu for part of ricotta cheese, or for all of ricotta if you're a real tofu fan - in place of Lemon Vinaigrette, use Herbed Tomato Sauce ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Pasta Al Pesto Categories: Main-dish Pasta Vegetables Servings: 6 8 oz Pasta (preferably linguine) 3 x Carrots, thinly sliced 2 T Safflower or Olive oil 3 x Sm Zucchini, thinly sliced 1/4 lb Peapods -----------------------------------PESTO----------------------------------- 2 c Fresh Basil Leaves 1/4 c Pine nuts (pignolli) 2 x Cloves Garlic 1 T Olive oil PASTA GARNISH: freshly ground black pepper and Parmesan cheese, optional '''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' PESTO: Place ingredients in bowl of food processor. Process until smooth, using rubber scraper to push down the sides occasionally. Makes 1/2 cup. Variations: - add 3/4 c freshly grated Parmesan Cheese - subst. cream cheese, kefir, or Neufchatel cheese for oil - subst. walnuts or hazelnuts for pine nuts PASTA: Boil a large pot of water; cook pasta until al dente. While pasta is cooking, prepare pesto; set aside, covered. Steam carrots. Meanwhile, in skillet, heat oil. Add zucchini and peapods. Stir continuously until crisp/tender. When pasta is done, drain well; toss pesto with noodles until they are well coated. Then toss in vegetables. Garnish with pepper and cheese. VARIATIONS: - add 1/2 c Parmesan cheese to Pesto - add or substitute other steamed or sauteed vegetables such as mushrooms, peas, or sweet red pepper. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Pasta with Herbed Ricotta and Pine Nuts Categories: Main-dish Pasta Cheese Servings: 4 8 oz Pasta (preferably spinach) 2 T Softened margarine 1/2 c Pine nuts 1 x Sm Onion, chopped (1/4 cup) 3/4 c Ricotta cheese (part skim) 2 T Chopped fresh parsley 1 T Tarragon 1 T Lemon juice 1/2 t Grated lemon rind 1/2 t Pepper 1 ds Ground pepper GARNISH: halved cherry tomatoes, parsley sprigs, sweet red pepper strips, steamed asparagus spears, or sauteed mushroom caps dusted with paprika. Boil a large pot of warer; cook pasta until al dente. While pasta is cooking, in a small skillet, melt margarine. Add pine nuts and onion, stirring occasionally over medium heat for about 5 minutes, until pine nuts are lightly browned and onion is softened. Set aside. In a small bowl, beat cheese with remaining ingredients. Stir in pine nuts and onion. When pasta is done, drain well; toss with sauce. Top with freshly ground pepper and garnishes. VARIATIONS: - substitute raw cashews for pine nuts - substitute basil for tarragon - add 1/2 c chopped, cooked spinach to ricotta-sauce mixture ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Pasta with Ricotta-Walnut Sauce Categories: Main-dish Pasta Cheese Servings: 4 8 oz Pasta (preferably vermicelli ----------------------------RICOTTA-WALNUT SAUCE---------------------------- 1/2 c Ricotta cheese 1/2 c Plain Yogurt 1 T Margarine, softened 2 x Cloves Garlic, minced 1/2 c Chopped Walnuts (about 2 oz) 1/4 c Grated Parmesan cheese (1 oz 1/2 c Chopped fresh parsley 1 T Chopped fresh Basil 1/2 t Black Pepper GARNISH: cherry tomatoes or broccoli florets, more grated Parmesan cheese, and sprinkling of freshly ground black pepper, optional. Boil a large pot of water; cook pasta until al dente. While pasta is cooking, in bowl of food processor, place ricotta, yogurt, margarine, garlic, walnuts, and chhese; process till smooth. Stir in remaining ingredients. When pasta is done, drain well. Toss with sauce. Top with garnishes and serve immediately. VARIATIONS: - when sauce is tossed with pasta, add steamed vegetables such as peas, broccoli, cut green beans, and spinach - serve cold as pasta salad - for Fettucine Almost Alfredo, substitute 1/4 cup milk and 1/4 cup vegetable stock for the yogurt; omit garlic, walnuts parsley, and basil; garnish with almond slices, parsley sprigs, and cherry tomatoes or cut steamed asparagus ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Chick Pea - Zucchini Curry Categories: Main-dish Vegetables Servings: 4 8 oz Pasta * 2 T Safflower Oil 1 x Sm Onion, chopped (1/4 cup) 1 x Clove Garlic, minced 1 1/2 c Sliced Mushrooms (4 oz) 2 x Med Zucchini, sliced 1 x Lg Tomato, cubed 15 oz Can Chick peas,drained(1.5 c 6 oz Can Tomato paste (2/3 c) 2 t Curry powder, to taste 1 c Water 1/4 t Black pepper * preferably thin egg noodles or whole wheat spaghetti GARNISH: scallion curls, opt. (Slice green part very thin lengthwise. Drop into ice water. Curls will form in about 15 minutes) Boil a large pot of water; cook pasta until al dente. While pasta is cooking, heat oil in a saucepan. Add onion, garlic, mushrooms, and zucchini. Saute until zucchini is tender but not mushy. Stir in remaining ingredients and cook over medium heat, covered, for about 8 minutes. When pasta is done, drain well. Spoon vegetables over pasta. Garnish with scallion curls. VARIATIONS: - add 1-2 t finely minced gingerroot; saute with vegetables - serve on beds of hot cooked brown rice - serve on couscous NOTE: Vegans are strict vegetarians who eat neither animal flesh nor animal products, including all dairy products. This dish would fit into a vegan diet. The chick peas and pasta complement each other to form a complete protein. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Pasta with Chines Tahini Sauce Categories: Main-dish Pasta Oriental Sauces Servings: 4 8 oz Pasta * 1 c Peas ----------------------------CHINESE TAHINI SAUCE---------------------------- 2 T Tahini (sesame butter) 1 T Rice Vinegar 1 T Soy sauce 1 T (pref. toasted) Sesame Oil 2 t Chili Paste w/garlic (hot) 1 t Minced Gingerroot 2 T Vegetable stock or water 1 ds Freshly ground black pepper * preferably buckwheat noodles or Chinese wheat noodles GARNISHES: scallion curls, fresh corriander sprigs, toasted sesame seeds, or chopped dry-roasted unsalted peanuts, optional. """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" NOTE: Chinese wheat noodles are compacted into cubes. To cook, break the cubes and drop into boiling water. When water returns to a boil, cook for 3 minutes and drain. They may be served as is or patted dry and sauteed in oil until lightly browned. Bring a large pot of water to a boil, cook pasta until al dente. While pasta is cooking, steam peas. In a large bowl, combine remaining ingredients. When pasta is done, drain well. Toss dressing with pasta; add peas and toss again. Top with garnish. VARIATIONS: - saute 6 oz chopped spinach in 1 T safflower oil until limp; toss with noodles and sauce - add or substitute other veggies such as sauteed sliced mushrooms, blanched peapods, sweet red peppers, steamed broccoli, steamed sliced carrots, or scallions. If you add several, the amt of dressing may need to be increased. - chill or bring to room temp and serve as side dish or salad ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Pasta with Szechwan Peanut Dressing Categories: Main-dish Pasta Oriental Servings: 5 8 oz Pasta (preferably linguine) 2 c Broccoli florets --------------------------SZECHWAN PEANUT DRESSING-------------------------- ------------------------------(MAKES 3/4 CUP)------------------------------ 1/3 c Peanut butter(smooth/chunky) 1/2 c Hot vegetable stock or water 1 t Soy sauce 2 T Rice vinegar 2 T Safflower oil 2 x Cloves Garlic, minced 1/2 t Dry crushed red pepper 2 cups Cherry Tomatoes GARNISH: chopped scallion, optional Bring large pot of water to boil; cook pasta until al dente. While pasta is cooking, steam broccoli florets. In a med mixing bowl, whisk together peanut butter and stock or water until smoooth. Stir in remaining dressing ingredients. When pasta is done, drain well. Pour sauce over pasta; toss to coat well. Add broccolli and tomatoes; toss again. Garnish with chopped scallions. 4 - 6 Servings VARIATIONS: - add more red pepper to taste - try Szechwan Peanut Dressing as a warm topping on steamed vegetables, especially on green beans,broccoli, or cauliflower - make extra dressing to refrigerate and serve later on chilled steamed green beans or broccoli ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Triple Cheese - Poppyseed Noodles Categories: Main-dish Pasta Cheese Servings: 5 8 oz Wide Egg Noodles 1/2 c Ricotta cheese (part skim) 1/2 c Plain Yogurt 1/2 c Cottage cheese 2 oz Jar chopped Pimiento 1 x Clove garlic, finely minced 1 T Poppyseed 1/2 t Hot Pepper sauce 1/2 t Black pepper 1/2 c Grated Cheddar cheese (2 oz) 1 ds Paprika GARNISH: fresh parsley sprigs, steamed broccoli florets, or steamed asparagus spears, optional. Boil a large pot of water; cook noodles until al dente. While noodles are cooking, in a med mixing bowl, combine remaining ingredients except Cheddar cheese and paprika. When noodles are done, drain well. Return them to pot. Pour in sauce mixture and toss well to coat. Pour mixture into a microwave-proof casserole dish. Sprinkle with grated Cheddar cheese; top with paprika. Heat in microwave, high setting, for 3 minutes, to melt cheese and heat through. Top with garnish. 4 - 6 Servings. VARIATIONS: - stir in steamed vegetables - serve over a bed of steamed spinach - bake in oven at 375 deg F for about 25 minutes. Though it takes longer, the crispy edges are delicious! ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Macaroni and Cheese with Vegetables Categories: Main-dish Pasta Cheese Vegetables Servings: 6 8 oz Pasta (bow-ties or ribbed) 3 T Margarine, divided 1 T Unbleached Flour 1/2 c Vegetable stock 3/4 c Milk 1/2 c Grated Cheddar cheese (2 oz) 1/2 c Grated Parmesan cheese(2 oz) 1 T Chopped fresh parsley 1 t Basil 1/4 t Paprika 1/4 t Black Pepper 2 c Broccoli florets 1 x Med sweet red pepper,chopped 1 c Sliced Mushrooms (3 oz) 2 x Scallions, sliced Bring a large pot of water to boil; cook pasta until al dente. While pasta is cooking, in med saucepan, melt 2 T of the margarine. Remove from heat; add flour and stir until blended in. Whisk in stock and milk, stirring over med heat until mixture comes to a boil and thickens. Reduce heat to low. Stir in cheeses and seasonings. Continue stirring until cheese is melted. Remove from heat and set aside. In a large skillet, melt remaining 1 T margarine. Add remaining ingredients. Cook vegetables, stirring constantly, for about 5 minutes, until tender/crisp. Reduce heat to low. When noodles are done, drain well. Toss with vegetables; stir in cheese sauce. Garnish with scallion curls. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Herbed Macaroni Parmesan Categories: Main-dish Pasta Cheese Servings: 4 8 oz Macaroni noodles 3 T Margarine 1/2 c Grated Parmesan cheese(2 oz) 1 x Italian Plum Tomato, chopped 2 T Minced fresh Basil(2 t dried 2 T Chopped fresh Parsley 1 ds Freshly ground black pepper GARNISH: broccoli florets, optional Bring large pot of water to boil; cook pasta until al dente. When pasta is done, drain well. Toss hot noodles with margarine to melt. Add other ingredients. Toss to combine. Garnish with broccoli florets. VARIATIONS: - add sauteed mushroom slices or your choice of steamed chopped vegetables. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Sweet and Sour Tofu Categories: Main-dish Vegetables Servings: 5 3 1/2 c Hot cooked Brown Rice ------------------------SWEET & SOUR SAUCE (1 3/4 C)------------------------ 1 c Pineapple juice 1/3 c Rice vinegar 2 T Soy sauce 2 T Cornstarch 3 T Tomato Paste 2 T Honey 1 T Minced Gingerroot 1 ds White Pepper ----------------------------------2ND STEP---------------------------------- 2 T Safflower oil 2 x Med carrots, sliced thin 1 x Med sweet red pepper, sliced 1 x Med green bell pepper,sliced 1 x Med Onion, sliced 1 x Clove garlic, minced 3/4 lb Firm Tofu (cut in 1/2" cubes 1 x Lg Tomato, cut in wedges 8 oz Can Pineapple chunks,drained 2 T Toasted sesame seeds GARNISH: scallion curls, chopped raw cashews, chopped peanuts, or sprig fresh corriander, optional Cook or reheat rice. In a small bowl, whisk together pineapple juice, vinegar, and soy sauce. Add cornstarch, stirring until smooth. Stir in remaining SAUCE ingredients. Set aside. In large skillet or wok, heat safflower oil on high. Saute carrots, peppers, onion, and garlic until carrot is crisp/tender, about 5 minutes. Stir sauce, pour over vegetables, stirring until sauce thickens. Gently fold in remaining ingredients. Heat through. Serve on hot rice. Top with garnish. 4 - 6 Servings. VARIATIONS: - add sliced mushrooms; saute with other vegetables - if time permits, slice tofu into strips 1x2x1/4". Before adding, saute until lightly browned and slightly crispy. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Vegetable Curry Categories: Main-dish Vegetables Servings: 5 4 c Hot cooked Brown Rice 1 c Cauliflower florets 2 x Carrots, sliced 1 c Broccoli florets 1 x Sweet red pepper,coarse chop 1 x Onion, cut into wedges 1 c Peas 2 x Tomatoes, cut into wedges -----------------------------------SAUCE----------------------------------- 2 T Safflower oil 2 T Curry powder (to taste) 2 T Minced Gingerroot 3 x Cloves garlic, minced 1 x Sm hot chili pepper * 1/2 c Vegetable stock 2 T Lime juice * very finely chopped, or 1/4 t dry crushed red pepper GARNISH: toasted sesame seeds, fresh corriander leaves, or roasted unsalted peanuts, optional. Cook or reheat rice. Steam cauliflower, carrots, and broccoli until crisp/tender, about 6-8 minutes. Add red pepper, onion, and peas for the last 3 minutes. Tomatoes should be added just for the last 2 minutes, simply to heat. Meanwhile, in a small saucepan, heat oil for the sauce. Add curry powder, ginger, and chili pepper. Saute for 3-5 minutes. Add vegetable stock and boil, uncovered, for about 3 minutes to reduce and thicken slightly. Stir in lime juice. Toss steamed vegetables gently with sauce. Top with garnish. Serves 4-6 VARIATIONS: - add 1 coarsely chopped apple - add tofu cubes or serve on slices of lightly sauteed tofu. - subst. or add other veggies, such as sauteed mushrooms or steamed potatoes - leftovers are delicious in omelets - serve on buckwheat noodles or other pasta ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Asparagus Cashew Stir-Fry Categories: Main-dish Vegetables Servings: 4 4 c Hot cooked Brown Rice -----------------------------------SAUCE----------------------------------- 3 T Soy sauce 2 T Cornstarch 1 1/2 c Water or vegetable stock 1 T Minced Gingerroot 1 t (pref toasted) Sesame Oil 1/4 t Dry crushed red pepper 1 ds White pepper ----------------------------------2ND STEP---------------------------------- 2 T Safflower oil 1 lb Fresh Asparagus * 4 x Scallions, chopped 1 x Sm sweet red pepper, chopped 1 x Clove Garlic, minced 1 c Cashews ** * woody parts of stems removed, tender part cut into 3" lengths (3 cups) ** dry-roasted and unsalted, or raw slivered almonds GARNISH: mandarin orange sections and toasted sesame seeds, optional Cook or reheat brown rice. In small bowl, combine soy sauce and cornstarch. Stir in remaining sauce ingredients; set aside. In a wok or large skillet, heat oil. Stir-fry asparagus, scallions, pepper, and garlic until vegetables are crisp/tender. Stir sauce mixture; pour it over the vegetables and stir until it is thickened and bubbly. Reduce heat; fold in cashews. Cover and cook 1 minute, until cashews are heated through. Serves 4-6. VARIATIONS: - 3-4 c broccoli florets may be substituted for asparagus; or add other veggies such as sliced mushrooms or thinly sliced carrots - with the cashews, gently stir in 1 lb firm tofu cut into 1/2" cubes - serve over pasta rather than rice; buckwheat noodles are good ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Mrs. Maline's Health Salad Categories: Salads Vegetables Servings: 5 1 x Med head cabbage, shredded 3 x Carrots, sliced thin 1 x Green pepper, sliced thin 2 x Cucumbers, peeled & diced 1/2 c Sugar 1/4 c Water 1/2 c Oil 1 x Lg Onion, sliced thin 3/4 c Vinegar 1/4 t Salt Mix liquids. Add vegetables and let stand in fridge overnight. Delicious! ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Nancy's Sesame Chicken Categories: Main-dish Chicken Oriental Servings: 2 2 x Chicken cutlets 2 T Sesame Oil 2 t Sugar 2 t Tobasco sauce (to taste) 1 x Flour Marinate chicken cutlets in sesame oil, sugar, and tobasco sauce. Dredge in flour. Spray med skillet with Pam. Place chicken cutlets in hot pan, and brown slightly on both sides. Delicious served with Nancy's Sesame Noodles! ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Nancy's Sesame Noodles (cold) Categories: Pasta Side dishes Oriental Servings: 2 4 T Peanut Butter 3 t Water (see directions) 2 t Sesame oil 1 ds Soy sauce 1/2 t Sugar 1 ds Tobasco, to taste 3 c Cooked Spaghetti noodles Cook spaghetti, drain and rinse with cold water (adjust how much spaghetti you make depending upon how hungry you are!) Mix peanut butter with a few teaspoons of warm water until creamy and light in color. Add sesame oil, dash soy sauce, dash Tobasco to taste. Pour over spaghetti. Serve with Nancy's Sesame Chicken. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Creole Eggplant Souffle Categories: Vegetables Side dishes Servings: 5 2 T Butter 1 x Med Onion, finely chopped 1 x Med stalk celery, diced 2 x Cloves Garlic, minced 1 T Unbleached white Flour 2 T Minced fresh parsley 1 T Minced fresh basil 1/2 t Dried Thyme 1/2 c Whole or low-fat Milk 1 x Lg Eggplant , peeled & diced 1/2 c Fresh, soft bread crumbs 1 c Grated white cheese * 3 x Eggs, separated, room temp. 1 ds Cayenne pepper * firmly packed grated mild white cheese of your choice Preheat oven to 350 deg F. In a large skillet, heat butter till it foams. Add the onion, celery, and garlic and saute over low heat until the onion is translucent. Sprinkle in the flour, stirring until well blended. Add the herbs and saute, stirring until the mixture just begins to brown. Add the milk and the diced eggplant (about 1 1/2 lbs). Cover and cook over low heat, stirring occasionally, until the eggplant is quite tender. Add a bit of water from time to time if necessary, just enough to keep the bottom of the skillet moist. Remove from the heat. Transfer the mixture to a mixing bowl. Add the bread crumbs, cheese, salt and pepper to taste, cayenne, and 3 egg yolks. In another bowl, beat the 3 egg whites until they form stiff peaks, then fold them gently into the eggplant mixture. Pour the mixture into a well-oiled 1 1/2 qt baking casserole or souffle pan. Bake for 40-45 minutes, or until puffed and golden brown. Let the souffle sit for 5 minutes, then serve at once. Serves 4-6. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Creole Stuffed Eggplant Categories: Side dishes Vegetables Servings: 4 2 T Safflower oil 1 x Lg Onion, finely chopped 1 x Lg stalk Celery,chopped fine 2 x Cloves Garlic, minced 1 x Sm green bell Pepper, diced 2 x Med Eggplants (1 lb each) 1 T Chopped fresh Basil 1/4 c Chopped fresh Parsley 1/2 t Dried Thyme 1 ds Cayenne pepper 1/2 c Dry whole-grain Bread Crumbs 1 heaping cup chopped ripe, juicy Tomatoes (subst. canned imported if necessary.) """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" Preheat oven to 375 deg F. Heat the oil in large skillet. Add the onion, celery, and garlic and saute over low heat until the onion is translucent. Add the green pepper and continue to saute until the onion is golden. In the meantime, stem the eggplants and cut them in half lengthwise. With a sharp knife, score each half several times lengthwise and across, carefully removing the pulp. Leave a sturdy shell of about 1/4" all around. Chop the eggplant pulp and add it to the skillet mixture along with all the remaining ingredients except the bread crumbs. Add a bit of water, just enough to keep the mixture moist. Simmer, covered, over low heat until the eggplant is tender, stirring occasionally. Stir in the bread crumbs. Set the eggplant shells in an oiled shallow baking dish, which should be of a size that they can be securely propped up against each other. Stuff them, then bake for 30-40 minutes, or until the shells are tender but not collapsed. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Minestrone Categories: Microwave Soups Low-cal Servings: 6 1/2 c Thinly sliced Celery 1/2 c Thinly sliced Carrot 3/4 c (1 lg) Potato, cut 1" pieces 1 x Clove Garlic, minced 16 oz Can Tomatoes, undrained 1 c Thinly sliced Zucchini 1/2 lb Green Beans,cut in 1" pieces 1/2 c Broken Spaghetti 3 c Hot Water 2 t Instant Beef Bouillon powder 1 t Basil leaves 1 T Parsley Flakes In 3-qt casserole, combine all ingredients. Cover. Microwave at High 25-35 minutes or until vegetables are tender, stirring once or twice. PER SERVING: 35 calories, 315 mg sodium, 0 cholesterol Exchanges: 1 1/2 vegetables ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Chicken Noodle Soup Categories: Microwave Soups Low-cal Servings: 8 3 lb Chicken pieces 6 c Hot water, divided 2 x Lg stalks Celery, thin slice 1 c Med Carrots, thin sliced 1/2 t Dried Basil 1/4 t Rosemary 1/4 t Pepper 1 t Salt, (opt.) 1/2 c Thin Egg Noodles In a 5-qt casserole combine chicken, 4 cups hot water, celery, carrots, basil, rosemary, pepper and salt. Microwave at High 30-40 minutes, or until chicken falls easily from the bone, stirring twice during cooking. Remove chicken from the bones. Discard bones and skin. Dice meat and return to caserole. Add 2 cups hot water and noodles. Cover. Microwave at High 8-10 minutes, or until water boils. Then, Microwave at High 7-10 minutes, or until noodles are tender. PER SERVING: 111 calories, 274 mg sodium, 6 mg cholesterol Exchanges: 1 veg, 1 1/2 low fat meat -----------------------------------------------------------------------------