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Veggy Recipes

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Baked Spinach

  • Spinach 1 1/4 Lb
  • Wheat Flour 1/4 Cup
  • Egg, Chicken 3 Eggs
  • Cheddar Cheese 3/4 Cups
  • Bread Crumbs, Plain 1/2 Cup
  • Parsley Flakes 2 Tbsp
  • Margarine 1/4 Cup
  • Milk 1 Cup
  • Salt 1/2 Tsp
  • Black Pepper, Ground 1/8 Tsp

Preheat oven to 350 degrees. Grease a 2 quart baking dish.

Clean spinach, pat dry, chop. Arrange spinach and flour in layers. Pour eggs in middle of dish.

Combine low fat cheese and bread crumbs, mix in parsley. Mix melted butter, milk salt and pepper. Pour over all ingredients. Bake at 350 degrees for 50 minutes. Makes eight servings.

Nutrient Information per Serving

Calories/Serving: 172.27, PCF Ratio: 24-23-52

Broccoli Bake

  • Cooking Oil Spray
  • Broccoli Spears, Frozen 2 Pkgs
  • Mushroom Soup, Condensed 10.75 Oz
  • Mayonnaise, Reduced Calorie 1/2 Cup
  • Cow's Milk, Evaporated, Low Fat 1/4 Cup
  • Cheddar Cheese 2 Oz
  • Egg White, Chicken, Raw 2 Egg white (Large)
  • Bread Crumbs, Plain 1/4 Cup
  • Butter, Regular, Less Salt 1 Tbsp

Preheat oven to 350 degrees. Coat a 10 X 10 inch pan with cooking spray. Lay broccoli evenly in pan. In a medium bowl, combine soup, mayonnaise, evaporated milk, cheese and egg whites until well mixed. Pour over broccoli.

Using a fork, combine bread crumbs with melted light butter in a small bowl until throughly mixed. Sprinkle over soup and broccoli mixture. Bake 40 - 45 minutes or until golden. Makes six servings.

Nutrient Information per Serving

Calories/Serving: 172.57, PCF Ratio: 18-30-52

Carrot Coin Casserole

  • Carrot, Raw 12 Carrots
  • Onion, Raw 1 Medium
  • Green Peas, Frozen 2 Cups
  • Cheddar Cheese 1 1/2 Cup
  • Margarine 4 Tbsp
  • Wheat Flour, All-Purpose 2 Tbsp
  • Pepper, Black, Ground 1/4 Tsp
  • Salt to taste
  • Nutmeg
  • Cow's Milk, 2 1/2 Cups
  • Butter Cracker 8 Oz

Place carrots and a small amount of water in a saucepan; cover and cook over medium heat until crisp tender, about 6 minutes. Add onion; bring to a boil. Reduce heat; cover and simmer for 4 - 6 minutes or until onion is crisp and tender. Drain. Add peas and toss. Place 4 cups in a greased shallow 3 quart baking dish; sprinkle with cheese. Top with remaining vegetables. In a saucepan over medium heat, melt 1 TB butter. Stir in flour, salt, pepper and nutmeg until smooth. Gradually add milk, stirring constantly. Bring to a boil; boil and stir for 2 minutes. Pour over vegetables. In a small sauce pan or skillet, combine cracker crumbs and remaining butter; cook and stir over medium heat until toasted. Sprinkle over casserole. Bake, uncovered at 350 degrees for 30 - 40 minutes or until bubbly. Makes 12 servings.

Nutrient Information per Serving

Calories/Serving: 275.05, PCF Ratio: 12-38-49

Lentils and Cheese

  • Lentils, dry 1 3/4 c
  • Water 2 Cups
  • Bay Leaf 1 Tsp
  • Salt 2 Tsp
  • Marjoram, Dried 1/8 Tsp
  • Sage, Ground 1/8 Tsp
  • Thyme, Ground 1/8 Tsp
  • Onion, Raw 1 Cup
  • Garlic, Raw 3 Cloves
  • Tomato, Canned, Stewed 2 Cans
  • Carrot, Raw 2 Large
  • Celery, Raw 2 Stalks
  • Parsley Flakes, Ground 2 Tbsp
  • Cheddar Cheese Shredded 2 Cups

In 9x13 casserole dish, mix dry lentils, water, bay leaf, salt, spices, garlic, onion and tomatoes. Cover tightly with foil and bake at 375 degrees for 30 minutes.

Uncover. Add carrots and celery. Bake 45 minutes longer at same temperature.

Sprinkle cheese on top and continue baking until cheese melts. Makes 12 servings.

Nutrient Information per Serving

Calories/Serving: 244.79, PCF Ratio: 26-39-35.

Pallas Buttercups

  • Pallas Buttercup 2 Lbs
  • Salmon 2 Fillets
  • Oil, Seal 4 Oz
  • White Rice, Long Grain 2 Cups

Gather pallas buttercups from mossy place by the lake. Dig them out in the early spring. Use the long root of the plant. Need an AC bag and rubber gloves and be sure to wear boots.

Need about 1/2 AC bag full for recipe.

Boil fresh fish in water. Take 1/2 of broth from boiled fish and put into another pan. Boil buttercups in the broth.

Eat with seal oil on top and serve with rice and fish.

Makes four servings.

Nutrient Information per Serving

846.84 PCF, Ratio: 20-43-37

Pallas Buttercups:This pretty plant is found growing in shallow edges of the tundra lakes and ponds in the lower Kuskokwim Valley and along the North Bering Sea. The Alaskan Natives use the young tender shoots, which are available in the spring and autumn. These young shoots are found growing in the saturated moss at edges of the tundra lakes and ponds. This plant may contain Anemenol, a substance known to cause poisoning in cattle. Therefore, if this plant is used it should be cooked to drive off the anemenol.

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