Dinner Party Menu Thirteen

Starter:

Broccoli with Wine Sauce 

Yield:  4 servings 

Ingredients:

• ¼ cup vegetable broth
• 1 garlic clove, minced
• 6 cups broccoli florets
• ½ cup chopped red bell pepper
• ½ cup white wine
• Pinch of black pepper
• 1 tablespoon nonfat Parmesan cheese (optional) 

Directions:

1. Heat broth in a skillet over medium heat. Add garlic. Cook and stir for 30 seconds.
2. Add broccoli and red pepper. Cook and stir for 1 minute.
3. Add ¼ cup of the wine and the black pepper.
4. Cook and stir the vegetables for 4 to 6 minutes or until the broccoli is crisp-tender. Add the remaining ¼ cup wine during this process.
5. Sprinkle with Parmesan, if desired, before serving.

Calories Per Serving: 59
Fat: 0.5 g
Cholesterol:  0 g
Protein:  4 g
Carbohydrates: 7.9g
Dietary Fiber:  1.6 g
Sodium: 55 mg 

Main Course:

Vegetable Succotash 

Yield:  6 servings 

Ingredients:

• ¼ cup vegetable broth
• 1 medium onion, chopped
• 1 green bell pepper, seeded and diced
• 2 medium potatoes, cooked, peeled, and diced
• 2 cups fresh or frozen lima beans
• 2 cups fresh, frozen or canned corn kernels
• 2 cups chopped fresh or low-sodium canned tomatoes
• 1 teaspoon paprika
• ¼ teaspoon black pepper

Directions:

1. Heat broth in a large heavy pot over medium heat. Add onion. Cook and stir over medium heat for 5 minutes. Add water  if necessary.
2. Add green pepper. Cook and stir for 5 more minutes, adding more liquid if necessary.
3. Add the potatoes, lima beans, corn, tomatoes, paprika, and black pepper. Simmer, covered for 20 minutes.

 

Calories Per Serving: 173
Fat: 0.5 g
Cholesterol:  0 g
Protein:  7 g
Carbohydrates: 38g
Dietary Fiber:  6.7 g
Sodium: 18 mg 

Dessert:

Fruit Cup with Mango Sauce 

Yield: 4 servings 

Ingredients: 

• 1 large ripe chilled mango, peeled, seeded, and cut into chunks
• 3 tablespoons lime juice
• ¼ teaspoon grated lime peel
• 2 cups fresh or juice-packed canned pineapple chunks
• 1 large banana, peeled and sliced
• 1 large navel orange, peeled, sliced, and sectioned

Directions: 

1. Place mango chunks, lime juice, and lime peel in a blender or food processor and puree.
2. Toss pineapple chunks with banana and navel orange sections.
3. Serve fruit in 4 bowls each topped with mango puree.

 

Calories Per Serving: 118
Fat: 0.4g
Cholesterol: 0 mg
Protein: 1.4g
Carbohydrates: 30 g
Dietary Fiber: 3.4 g
Sodium: 2.8 mg 

 

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