16 roasted vegetables no fat Recipes

pear, vegetable oil cooking spray, cream cheese (i use no fat), salt, nutmeg, whole half walnuts (or pecans), honey

extra virgin olive oil, garlic clove, crushed, pepper, fat-free cottage cheese or 15 oz ricotta cheese, pam cooking spray, red peppers, seeded, cut in 4, zucchini, trimmed , cut lengthwise 1/4-inch slices, egg, parmesan cheese, chunky spaghetti sauce, eggplant , cut as above, lasagna noodles , no boil, mushroom, sliced 1/4-inch, mozzarella cheese, shredded, salt, basil leaves, chopped

red potatoes, vegetable oil cooking spray, salt (optional), black pepper, freshly ground, tabasco sauce

apple cider vinegar, lime juice, chipotle peppers, canned (or you can use 4 - no sauce), garlic cloves, cumin (toast and grind whole seeds), dried mexican oregano, ground black pepper, salt, toast and grind whole cloves), vegetable oil, chuck roast, chicken broth, bay leaves, tomatoes, diced, red onion, diced, fresh cilantro, minced, jalapenos, minced, lime juice, salt, pinto beans (with liquid ), bacon fat (from cooking 3 to 4 pieces of bacon), dried mexican oregano, water, converted rice, butter, salt, fresh cilantro, minced, lime juice, flour tortillas, cheddar cheese, shredded (or monterey jack cheese), guacamole (optional), sour cream (optional)

uncooked couscous, water, fat-free , less-sodium chicken broth, diced red bell pepper, presliced mushrooms, diced carrots, vegetable oil, chili powder, salt, black pepper, ground cumin, no-salt-added whole-kernel corn, drained, bottled minced garlic, chopped green onions, black beans, rinsed and drained

sweet red peppers, sun-dried tomatoes, boiling water, fresh basil leaves, lemon juice, salt, freshly ground pepper, garlic, no-salt-added tomato sauce, water, carton light process cream cheese, softened, nonfat ricotta cheese, nonfat sour cream, frozen egg substitute, thawed, freshly grated parmesan cheese, dried oregano, vegetable cooking spray, sliced fresh mushrooms, shredded carrot, chopped zucchini, chopped onion, cooked lasagna noodles (cooked without salt or fat), shredded part-skim mozzarella cheese

well flavored chicken stock, diced tomatoes with jalapenos, butter, vegetable oil, onion, diced, diced boneless chicken breast (apprx 1 large breast), fresh green chilies , seeds removed and diced or 1 (4 oz) can diced green chilies, cumin, mexican chili powder (i use penzey s medium), pepper, all-purpose flour, skim milk, reduced-fat mexican cheese blend or 6 oz reduced-fat sharp cheddar cheese, reduced-fat sour cream, trader joe s roasted frozen corn (no need to defrost), chopped fresh cilantro

canned low-sodium beef broth, undiluted, sliced carrot, sliced celery, cubed turnips, sliced fresh green beans, vegetable cooking spray, vegetable oil, sliced onion, flour, low-sodium worcestershire sauce, no-salt-added tomato paste, pepper, savory pot roast, cubed (about 1 1/2 cups), peeled, cubed baking potato, skim milk, nonfat sour cream alternative, salt, chopped fresh chives, divided, shredded reduced-fat sharp cheddar cheese

vegetable oil, boned rump roast, cut into 1-inch cubes, dried oregano, garlic cloves, minced, dry red wine, ground cinnamon, sugar, red wine vinegar, salt, no-salt-added stewed tomatoes, undrained, fat-free beef broth, thick) sliced onion, separated into rings

vegetable cooking spray, olive oil, lean boneless shoulder roast, cut into 2-inch cubes, all-purpose flour, salt, freshly ground pepper, no-salt-added stewed tomatoes, undrained, canned no-salt-added beef broth, undiluted, peeled, minced gingerroot, ground turmeric, ground cinnamon, garlic, minced, sliced carrot, zucchini, pitted, chopped kalamata olives, cooked couscous (cooked without salt or fat)

lime juice, low-sodium worcestershire sauce, reduced-calorie ketchup, hot sauce, vegetable oil, molasses, freshly ground pepper, garlic, crushed, cooked long-grain rice (cooked without salt or fat), chopped fresh cilantro, chopped green onions, no-salt-added black beans, rinsed and drained, roasted red peppers in water, drained and chopped, unpeeled medium-size fresh shrimp, vegetable cooking spray

risotto with sausage and cranberry beans, make risotto , you absolutely must use a specific type of rice called arborio rice (carnaroli and vialone nano are also used, some say superior, but are more difficult to find). these types of rice release starch when stirred in a liquid; it is this process which makes risotto, otherwise you just have a starchy mess of mush. these types of rice are identified by their fat round grains and pearly appearance. they can be used to make other sorts of rice dishes, such as pilaf, but other types of rice cannot be used for risotto. arborio is no longer that much of a specialty product; it can be found in most large, well-stocked grocery stores in the italian section. or sometimes, misguidedly, in the asian section., okay , so now we have the rice. you will also need some good, low-salt stock or broth - it should be low-salt not for health reasons, but because a good deal of it will evaporate, leaving its salt behind, and i like to have more control over the salt in a dish. it can be homemade, but i m not going to be a snob about it because, in truth, we go through gallons of store-bought stock in this household and i don tsp see that changing anytime soon. furthermore, risotto is actually a dish which can be whipped up out of thin air when it seems as though you have nothing to eat, as long as you have butter, rice, stock, maybe a few herbs, and some leftover parmesan. i like the kind of stock purchased in tetrapak cartons, because they are resealable and can be put in the fridge and used as needed. if you really want to use homemade but you don tsp have time to make stock or don tsp like the aroma of roasting bones in your house (i don tsp blame you), you can buy really great stock at north market poultry and game - it is expensive, but can be diluted with a 2- or 3-to-1 ratio of water to stock, so it stretches. my general guideline is to plan on 1/4 cup dry rice per person, and about 4 cups of stock to 1 cup of rice. of course, this isn tsp exact and will vary depending on your elevation and the phases of the moon, but it s a good place to start. i usually just use 4 cups of stock and then dilute with water or wine (or sometimes beer, if that s all i have) if i feel i m going to run out., well, we have rice and stock covered, now we just need our setup: place the stock in a saucepan on your rear burner, bring to a simmer, and leave it there with a 6-8 oz ladle in, and place a large, wide saute pan (must be really large, plan that your rice will at least quadruple in size) or dutch oven on the burner in front. get out your favorite wooden spoon and flex your stirring arm., nice thing about using sausage is it s so full of flavor you can leave out the usual onion/garlic/shallot/celery nonsense if you re tired and don tsp feel like chopping. furthermore, sausage goes from the freezer to the pan without suffering too much. okay, let s go, risotto with sausage and cranberry beans - serves 4, links italian sausage , or 1 lb bulk (or hot, or a combination - definitely with some fennel), casings removed, cooked cranberry beans or 1 can white beans, drained, arborio rice, beef , chicken or vegetable stock, butter, freshly, finely grated parmesan cheese , plus more for garnish, an oz) flat-leaf parsley, chopped finely, lemon juice , or juice from 1/2 lemon, salt and black pepper to taste, red pepper flakes to taste, optional, good balsamic vinegar , optional

all-purpose flour, yellow cornmeal, baking powder, baking soda, salt, canned no-salt-added cream-style corn, nonfat buttermilk, margarine, melted, egg, lightly beaten, egg whites, lightly beaten, chopped, drained, roasted red pepper in water, chopped green chiles, drained, shredded reduced-fat monterey jack cheese, vegetable cooking spray, all-purpose flour

boned pork loin roast, cut into 1-inch cubes, vegetable oil, chili powder, ground cumin, salt, coarsely chopped onion, garlic cloves, chopped, water, coarsely chopped seeded anaheim chiles (about 3 chiles), dried pinto beans, chopped drained canned chipotle chile in adobo sauce, no-salt-added stewed tomatoes, undrained, beef broth, chopped fresh cilantro, fat-free sour cream, chopped tomato