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Phase 1 Vegetable Recipes

 

Eggplant

 

Roasted Eggplant and Peppers

 

1 eggplant, peeled, halved, and sliced

2 red bell peppers, cut in thick strips

1 green bell pepper, cut in thick strips

1 onion, sliced

1/4 cup extra-virgin olive oil

Fresh basil (optional, for garnish)

Seasonings to taste*

 

Preheat oven to 350 degrees F. Place the eggplant, red and green peppers, and onion in a nonstick baking dish, and drizzle with the oil. Bake for 20 minutes, basting sometimes if necessary.

 

Arrange the vegetables on a serving dish and garnish with fresh basil, if using, or dish out from the pan to plates.

 

*Garlic salt and ground black pepper might be good sprinkled on this before roasting. If you don’t have a nonstick baking dish, then spray pan with cooking spray. For easier cleanup, cover bottom of pan with aluminum foil.

Eggplant Casserole

Low Fat. Serves 4.

 

2 onions, chopped

2 stalks celery, chopped

2-1/2 tablespoons water

1 green pepper, chopped

1 clove garlic, minced

8-ounce tomato, chopped

1/4 teaspoon oregano

1/2 teaspoon salt

1/4 teaspoon pepper

1 eggplant

 

Preheat oven to 350 degrees. Combine onions, celery, and water in a saucepan; cover and cook over low heat 5 minutes. Add green pepper, garlic, tomatoes, oregano, salt, and pepper; cook one minute.

 

Slice eggplant. Arrange in the bottom of a buttered casserole dish. Pour vegetable mixture over eggplant. Cover and bake 1/2 hour. 

Eggplant Parmesan

From The New American Diet: Simple, elegant, and delicious.

 

3 cups Marinara Sauce (recipe follows)

1 eggplant, sliced 1/2 inch thick

1/2 cup grated Parmesan cheese

 

Preheat oven to 350 degrees. Steam eggplant slices and broil for 3 minutes on each side. Place in a casserole dish and cover with Marinara Sauce. Sprinkly with Parmesan cheese. Heat in oven for about 20 minutes until bubbly.

 

Makes 6 servings.

 

Marinara Sauce

Makes about four cups.

 

1 clove garlic, minced

1 tablespoon olive oil

2 cans (16 ounces each) tomatoes (unsalted if desired)

2 cans (8 ounces each) tomato sauce (unsalted if desired)

1 teaspoon oregano leaves

1 tablespoon chopped or dried parsley

 

Sauté garlic in olive oil. Add tomatoes and tomato sauce slowlyl. Stir in oregano and parsley. Bring to a boil and simmer covered for 20 minutes to 2 hours. (The longer the better!) Break up the tomatoes with a potato masher and stir sauce occasiaonally.

 

Note: Use this in any dish calling for tomato sauce. For Mexican flavors, add ground cumin (1/2 to 1 teaspoon) and hot sauce. Double the recipe and keep some in the freezer.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks

 

Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products

 

Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products

 

Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches

 

Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

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