Vegan Eggplant Parmesan
                        

Whenever my daughter and I eat at Olive Garden, we always have the Eggplant Parmesan.  My daughter and I are, now, eating Vegan and Olive Garden Eggplant is no longer on our menu.

This interpretation of an old favorite appeals to modern tastes, with "bechamel" sauce and vegan Parmesan providing a creamy contrast.

Creamy Bechamel Sauce

medium onion, cut into chunks

1 cup water

3/4 cup cooked or canned white beans,  

                rinsed and drained

6 ounces reduced-fat firm silken tofu

1 tablespoon nutritional yeast flakes

1 teaspoon salt

1% teaspoon dried garlic granules

Eggplant

3 pounds eggplant, cut into 1/4"-thick slices

3/4 cup fine dry bread crumbs

3 cups fat-free tomato-based pasta sauce

2 cups Creamy Bechamel Sauce

1/2 cup vegan Parmesan

For the sauce: Simmer the onion with 1 cup water in a medium saucepan, covered, for about 10 minutes. Place in a blender or food processor with the remaining ingredients and blend until very smooth. The sauce can be refrigerated in a covered container for up to 1 week.

For the eggplant: Arrange the eggplant slices in a single layer on a nonstick baking sheet. Broil 3" to 4" from the heat on both sides until lightly browned and soft inside (or grill on a nonstick indoor grill).

Preheat the oven to 325°F. Lay half of the eggplant in the bottom of a 10" round nonstick baking pan (or a baking pan lined with parchment) and top with half of the bread crumbs. Spread with half of the pasta sauce, b~chamel sauce, and vegan Parmesan. Repeat with the remaining ingredients. Bake for 20 minutes, or until bubbly and browned on top.

MAKES 6 SERVINGS

Per serving: 262 calories, 11 g protein, 34 g carbohydrates, 7 g sugar, 1 g total fat, 6% calories from fat, 0 mg cholesterol, 10 g fiber, 697 mg sodium

CHICKEN SALAD PITAS

2 servings:                                                                                                 

1/2 cup       Low-Fat Lemon Yogurt

1 Tbsp.       Mayo

1 Tsp.         Rosemary

2 Cups       Cubed Chicken Breast - Cooked

1/2 cup       Halved Green Grapes

4            6" Pita Breads

4                Lettuce Leaves

Cut top from Pita and stuff with 1/4 cup mixture.

Caramelized-Garlic Chicken

4 garlic cloves, minced

2 teaspoons olive oil

4 teaspoons brown sugar

4 boneless skinless chicken breast halves

1.   Heat oven to 500°F.  Line shallow baking pan with foil… spray foil with nonstick cooking spray.

2 .  In small nonstick skillet, cook garlic in oil over medium-low heat for 3 to 4 minutes or until garlic begins to soften. Remove from heat. Stir in brown sugar until well mixed.

3.   Place chicken breast halves in sprayed foil-lined pan. Spread garlic mixture evenly over chicken.

4. Bake at 500°F.  for 10 to 15 minutes or until chicken is fork-tender and juices run clear.

 HIGH ALTITUDE (ABOVE 3500 FEET): Bake at 500°F.  for 13 to 18 minutes.

4 Servings

NUTRITION INFORMATION PER SERVING

SERVING SIZE, 1/4 OF RECIPE 

CALORIES   180        Total Fat      6g         Carbs    5g        Protein    27g     

Lime Chiffon Pie

2/3 cup boiling water

1 package (4-serving size) JELL-O Brand

Lime Flavor Sugar Free Gelatin

Ice cubes

1/2  cup cold water

1 1/2 teaspoons grated lime peel

2 tablespoons lime juice

2 cups thawed COOL WHIP FREE Whipped Topping

1 ready-to-use reduced fat graham cracker crumb crust (6 ounces)

I. STIR boiling water into dry gelatin mix in large bowl at least 2 minutes

or until completely dissolved. Add enough ice to cold water to measure

1 cup. Add to gelatin; stir until ice is completely melted.

Stir in lime peel and juice.

2. ADD whipped topping; stir with wire whisk until blended. Refrigerate 15 to 20 minutes or until mixi very thick and will mound. Spoon into crust.

3. REFRIGERATE at least 4 hours or overnight. Store leftover pie in refrigerator.

           

For a variation of this refreshing, prepare as directed using Jell-Lemon Flavor Sugar Free Low Gelatin, lemon peel and lemon juice.

Makes 8 servings

Calories   130          Total Fat   4.5 gm          Dietary Fiber     0 gm

Carbs   21 gm          Sugars,   9 gm               Protein,   2 gm

White Bean and Chicken Ragout

2 chicken thighs, skinless

2  small carrots, cut into 1/2-inch rounds

2 med. celery stalks cut into 1/2-inch slices

1/4  med. onion, chopped

1 small bay leaf

1 sprig parsley

1 clove garlic

1 sprig thyme

3 black peppercorns

1 cup cannellini beans, cooked

1 Roma tomato, chopped

1 teaspoon herbes de Provence

1/2 teaspoon salt

1/8 teaspoon black pepper

1 teaspoon extra-virgin olive oil

1 tablespoon chopped parley

Zest of 1 lemon

I. Place chicken thighs in medium saucepan; add cool water to cover. Add carrots and next seven ingredients; bring to a simmer. Cook over low heat 15 to 20 minutes or until tender.

2. Remove chicken from saucepan; let cool 5 minutes.

3. Drain vegetables;  reserve stock.  Discard bay leaf, garlic, thyme, parsley and peppercorns. Return vegetables to saucepan.

4. Pick chicken from bone; add bite-sized pieces to saucepan with vegetables. Stir in beans and tomato. Add herbes de Provence, salt and pepper.

5. Stir 1 cup stock into mixture; simmer 5 minutes.

6. Divide stew between 2 bowls; drizzle olive oil over each. Garnish with chopped parsley and lemon zest.

Makes 2 servings

Calories    283          Total Fat    6 g          Sat. Fat     <1 g

Carbs      36g            Protein    24 g         Fiber:...... 1Q g

Chicken, Mushrooms and 

Sugar Snap Peas over Rice

1 1/2 cups uncooked instant rice  

1 1/2 cups water

1 tablespoon olive oil

2 garlic cloves, minced

1 (8-oz.) pkg. whole mushrooms, quartered

1 cup chicken broth

1/2 teaspoon finely chopped fresh thyme or tarragon

4 boneless skinless chicken breast halves

1/4 teaspoon salt

1/4 teaspoon pepper

1 tablespoon cornstarch

1 tablespoon cold water

1 (9-oz.) pkg. Green Giant® Frozen Sugar Snap Peas

1.  Cook rice in 1 1/2 cups water as directed on package.

2.  Meanwhile, heat oil in large skillet over medium-high heat until hot. Add garlic and mushrooms; cook about 4 minutes or until softened, stirring frequently. Add broth and thyme; bring to a boil.

3.   Sprinkle chicken breast halves with salt and pepper; add to skillet. Reduce heat to medium-low; cover and cook about 10 minutes or until chicken is fork-tender and juices run clear, turning once.

4 In small bowl, blend cornstarch with 1 tablespoon cold water until smooth. Stir into chicken mixture. Increase heat to medium-high. Add sugar snap peas; cook about 5 minutes or until  sauce is slightly thickened and peas are hot, stirring constantly.       Serve chicken with sauce and vegetables over rice.

HIGH ALTITUDE (ABOVE 3500 FEET): Thaw frozen sugar snap pea

before use. After adding chicken breast halves, reduce heat to medium; cover and cook chicken about 10 minutes, turning once

4 servings

NUTRITION INFORMATION PER SERVING

SERVING SIZE: 1/4 OF RECIPE

           

CALORIES: 390       Total Fat       8g       Total Carbs  44g                 Protein     35g

PB & J   
FRENCH TOAST 

                                                                                                           

1/4 cup blueberry preserves, or any flavor

1 large banana, sliced                  

1 tablespoon honey         

6 slices whole wheat bread, divided    

1 tablespoon orange juice          

1 tablespoon dry roasted unsalted peanuts, chopped

1/4 cup creamy peanut butter                

1/2 cup EGG BEATERS   

Low fat vanilla yogurt, optional 

1/4 cup skim milk               

2 tablespoons margarine

           

Spread preserves evenly over 3 bread slices. Spread peanut butter evenly   

over remaining bread slices.

Press preserves and peanut butter slices together to form 3 sandwiches; cut each diagonally in half.

 In shallow bowl, combine Egg Beaters and milk. In large nonstick griddle or skillet, over medium-high heat, melt margarine.

Dip each sandwich in egg mixture to coat; transfer to griddle.

Cook sandwiches for 2 minutes on each side or until golden.

Keep warm. 

In small bowl, combine banana slices, honey, orange juice and peanuts.       

Arrange sandwiches on platter; top with banana mixture. Serve warm with   

a dollop of yogurt if desired.      

Makes 6 servings_

           

Nutrition information per serving: (without yogurt) 

Calories        242        Total Fat     11 g       Sodium      262 m g

Cholesterol    1 mg    Saturated Fat        2 g      Dietary Fiber    3 g