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                            BLACK BEANS WITH RICE

A delicious Caribbean favorite that is cholesterol free and made with very little added fat.

1 lb  dry black beans
7 C  water
1  medium green pepper, coarsely chopped
1-1/2 C   chopped onion
1 Tbsp  vegetable oil 
2 bay leaves
1   clove garlic, minced
1/2 tsp   salt
1 Tbsp vinegar (or lemon juice)
6 C  rice, cooked in unsalted water
1 jar   (4 oz) sliced pimento, drained
1   lemon cut into wedges

1-Pick through beans to remove bad beans. Soak beans overnight in cold water. Drain and rinse.
2-In large soup pot or dutch oven stir together beans, water, green pepper, onion, oil, bay leaves, garlic, and salt. Cover and boil 1 hour.
3-Reduce heat and simmer, covered, 3-4 hours or until beans are very tender. Stir occasionally and add water if needed.
4-Remove about 1/3 of the beans, mash and return to pot. Stir and heat through.
5-Remove bay leaves and stir in vinegar or lemon juice when ready to serve.
6-Serve over rice. Garnish with sliced pimento and lemon wedges.

Yield: 6 servings--Serving Size: 8 oz

Each serving provides:

Calories: 561
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 193 mg
                             CARIBBEAN PINK BEANS

Make beans without lard or other fat.
1 pound pink beans 
10 cups water 
2 medium   plantains, finely chopped 
1 large  tomato, finely chopped 
1 small  red pepper, finely chopped 
1 medium   white onion, finely chopped 
3 cloves garlic, finely chopped
1 1/2   teaspoons salt 

1-Rinse and pick through the beans. Put the beans in a large pot and add 10 cups of water. Place the pot in the refrigerator and allow the beans to soak overnight.
2-Cook the beans until they are soft. Add more water as needed while the beans are cooking.
3-Add the plantains, tomato, pepper, onion, garlic, and salt. Continue cooking at low heat until the plantains are soft.
4-Option: Serve with rice.
Yield: 16 servings--Serving size: 1/2 cup

Each serving provides:

Calories: 133
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 205 mg
Calcium: 39 mg
Iron: 2 mg

Low fat cheese and skim milk help to make this favorite dish heart-healthy.

2 cups macaroni 
1/2 cup chopped onions
1/2 cup evaporated skim milk
1 medium egg, beaten
1/4 tsp black pepper
1 1/4 cups   sharp cheddar cheese (4 oz), finely shredded, low fat
nonstick cooking oil spray

1-Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.
2-Spray a casserole dish with nonstick cooking oil spray. Preheat oven to 350° F.
3-Lightly spray saucepan with nonstick cooking oil spray.
4-Add onions to saucepan and sauté for about 3 minutes.
5-In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly.
6-Transfer mixture into casserole dish.
7-Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Makes 8 servings--Serving size: 1/2 cup

Calories 200
Fat 4 g
Saturated fat 2 g
Cholesterol 34 mg
Sodium 120 mg
                            NEW ORLEANS RED BEANS

This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.
1 lb  dry red beans
2 qt  water
11/2 C   chopped onion
1 C chopped celery
4  bay leaves
1 C  chopped green pepper
3 Tbsp chopped garlic
3 Tbsp chopped parsley
2 tsp  dried thyme, crushed
1 tsp salt
1 tsp black pepper

1-Pick through beans to remove bad beans; rinse thoroughly.
2-In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1-1/2 hours or until beans are tender. Stir. Mash beans against side of pan.
3-Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat till creamy, about 30 minutes. Remove bay leaves.
4-Serve with hot cooked brown rice, if desired.

Yield: 8 servings--Serving Size: 1-1/4 cup
Each serving provides:

Calories: 171
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 285 mg

2 Tbsp olive oil 
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can  tomato sauce 
1 6 oz can  tomato paste
2 medium tomatoes, chopped 
1 cup  water

1-In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
2-Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

Yield: 6 servings--Serving Size: 3/4 cup

Each serving provides:

Calories: 102
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 459 mg

This lively vegetarian pasta dish contains no added fat or oil, is low in cholesterol, and is good hot or cold.

2 C small yellow onions, cut in eighths
2 C chopped, peeled, fresh, ripe tomatoes (about 1 lb)
2 C thinly sliced yellow and green squash (about 1 lb)
11/2 C   cut fresh green beans (about 1/2 lb)
2/3 C  water
2 Tbsp minced fresh parsley
1 clove garlic, minced
1/2 tsp chili powder
1/4 tsp salt
to taste   black pepper
1 can (6 oz) tomato paste
1 lb uncooked spaghetti
1/2 C grated parmesan cheese

1-Combine first 10 ingredients in large saucepan; cook for 10 minutes, then stir in tomato paste. Cover and cook gently, 15 minutes, stirring occasionally until vegetables are tender.
2-Cook spaghetti in unsalted water according to package directions.
3-Spoon sauce over drained hot spaghetti and sprinkle parmesan cheese over top.

Yield: 9 servings--Serving Size: 1 cup spaghetti and 3/4 cup sauce with vegetables

Each serving provides:

Calories: 279
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 4 mg
Sodium: 173 mg
                             ZUCCHINI LASAGNA

1/2 pound   cooked lasagna noodles, (in unsalted water)
3/4 cup   mozzarella cheese, part-skim, grated
1 1/2 cup cottage cheese, fat free
1/4 cup  Parmesan cheese, grated
1 1/2 cup zucchini, raw, sliced
2 1/2 cup tomato sauce, no salt added
2 tsp basil, dried
2 tsp  oregano, dried
1/4 cup onion, chopped
1 clove garlic
1/8 tsp black pepper

1-Preheat oven to 350° F. Lightly spray a 9 x 13 inch baking dish with vegetable oil spray.
2-In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp parmesan cheese. Set aside.
3-In a medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside.
4-Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce
in the bottom of the baking dish. Add a third of the noodles in a single layer.
5-Spread half of the cottage cheese mixture on top. Add a layer of zucchini. Repeat layering.
6-Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture.
7-Cover with aluminum foil.
8-Bake 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.

Makes 6 servings--Serving size: 1 piece

Calories: 276
Total Fat: 5 g
Saturated fat: 2 g
Cholesterol: 11 mg
Sodium: 380 mg