"GO" Food Recipes

Last modified 2008-02-28 15:54

Beef Casserole, Italian Vegetable Bake, Corn Chowder, Apricot-Orange Bread

Drain fat from cooked beef to lower the amount of fat and calories.

In a skillet, brown the ground beef and drain off the fat.
Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.

Yield: 8 servings--Serving size: 1 1/3 cups

This colorful low-sodium cholesterol-free vegetable baked dish is prepared without any added fat.

1	can (28 oz) whole tomatoes
1 medium	onion, sliced
1/2 lb	fresh green beans, sliced
1/2 lb	fresh okra, cut into 1/2-inch pieces or 3/4 C 1/2 10-oz pkg frozen okra
3/4 C	finely chopped green pepper
2 Tbsp	lemon juice
1 tsp	chopped fresh basil, or 1 tsp dried basil, crushed
1-1/2 tsp	chopped fresh oregano leaves, or 1/2 tsp dried oregano, crushed
3 medium	(7-inch long) zucchini, cut into 1-inch cubes
1 medium	eggplant, pared and, cut into 1-inch cubes
2 Tbsp	grated parmesan cheese

Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325º F for 15 minutes.
Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally.
Sprinkle top with parmesan cheese just before serving.

Yield: 18 servings--Serving Size: 1/2 cup

Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

1 Tbsp	vegetable oil
2 Tbsp	finely diced celery
2 Tbsp	finely diced onion
2 Tbsp	finely diced green pepper
1 package	frozen whole kernel corn (10 oz)
1 C	peeled, diced, 1/2-inch raw potatoes
2 Tbsp	chopped fresh parsley
1 C	water
1/4 tsp	salt
to taste	black pepper
1/4 tsp	paprika
2 Tbsp	flour
2 C	low-fat (1%) or skim milk

Heat oil in medium saucepan.
Add celery, onion, and green pepper and saute for 2 minutes.
Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
Add gradually to cooked vegetables and add remaining milk.
Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.

Yield: 4 servings--Serving Size: 1 cup

Only 1 egg and very little margine are used in this low-saturated-fat, low-cholesterol low-sodium bread.

1	(6 oz) package of dried apricots cut into small pieces
2 C	water
2 Tbsp	margarine
1 C	sugar
1	egg, slightly beaten
1 Tbsp	freshly grated orange peel
3-1/2 C	sifted all-purpose flour
1/2 C	nonfat dry milk powder
2 tsp	baking powder
1 tsp	baking soda
1 tsp	salt
1/2 C	orange juice
1/2 C	chopped pecans

Preheat oven to 350º F. Lightly oil two 9x5-inch loaf pan.
Cook apricots in water in a covered medium-size saucepan for 10-15 minutes or until tender but not mushy. Drain; reserve 3/4 cup liquid. Set apricots aside to cool.
Cream together margarine and sugar. By hand, beat in egg and orange peel.
Sift together flour, dry milk, baking powder, soda, and salt. Add to creamed mixture alternately with reserved apricot liquid and orange juice.
Stir apricot pieces and pecans into batter.
Turn batter into prepared pans.
Bake for 40-45 minutes or until bread springs back when lightly touched in center.
Cool 5 minutes in pan. Remove from pan and completely cool on wire rack before slicing.

Yield: 2 loaves--Serving Size: 1/2-inch slice