SUPERPOSICIÓN DE ONDAS: ONDAS ESTACIONARIAS

Veggie Tacos

2 whole wheat fat-free tortillas

3 tablespoons fat-free sour cream or yogurt cheese 1/2 cup black beans (from a can) or fat free refried beans

1/4 cup fat-free cheddar cheese 3 tablespoons chopped red onion spicy sprouts

jalapenos to taste

Put beans into a medium saucepan to heat. Place one tortilla over the pan opening. The moisture and the heat from the beans softens the tortillas nicely. Have other ingredients ready for assembly. Remove tortilla from pan and spread with 1/2 the sour cream (or yogurt cheese), then put in beans. Place other tortilla over pan while finishing assembly of first taco. Put remaining ingredients on taco in order (so cheese will melt as much as possible). Repeat with second tortilla. Wrap and enjoy. Yum Yum. I have these at least once a week. They're great.

Refried Beans

Collect: cooked beans, a heavy pan, ff sour cream, a potato masher or a fork, salt and pepper OR PUREE. Heat up your heavy pan (cast iron works wonderfully for this) then add enough ff sour cream to lightly cover the bottom. Add a couple of big spoonfuls of beans to the pan. Mash with your masher or fork, and add salt and pepper to taste. When the beans are creamy and hot, either push them to the side of the pan or put them in a bowl (depends on how large your pan is.) Cook all the beans in this manner. Serve with salsa. Top with lettuce, tomatoes, FF cheese, FF sour cream, or fresh jalapenos. Refried beans aren't fried two times, but rather "fried well." By Waybackfan

Magnificent Bean Supper

1 19-oz. can mixed beans (garbanzo, navy, pinto, kidney, etc.)

1 14-oz. can SF tomato sauce 1 medium onion, finely minced 1 tsp. salt ¼ tsp. pepper ¾ C mushrooms, chopped 1 tsp. dried basil ½ tsp. dried oregano ½ tsp. onion powder ½ tsp. garlic powder Whole Wheat Bread

Combine all ingredients except bread and place in a small casserole. Bake @ 400*F for 45 minutes or until beans are bubbly and somewhat crusty on top. Remove and spread on WW toast. Makes about 2 cups. Carbo – Level 1

Crepes for Manicotti

12 eggs

1/4 - 1/2 tsp. Onion powder 1/4 - 1/2 tsp. Garlic powder 1 tsp. Oregano

1 cup pork rind flour 1/4 - 1/2 cup heavy cream

Mix ingredients together and stir until smooth. Drop by spoonfuls or 1/4 - 1/2 cup of mixture onto a hot, lightly greased nonstick 6-inch pan. Crepes should form and become dry almost instantly as you swirl the pan and its contents. Turn crepe over to cook other side quickly. Remove cooked crepe to a plate and just stack them up. Make all of the batter. by curious

Eggplant Pie

Olive oil spray

1 cup grated Asiago or Romano cheese, 1 cup mozzarella cheese

1 large firm eggplant, ends trimmed, cut into ½-inch round slices

1 tsp. coarse salt Freshly ground pepper 1 Tbsp. olive oil

1-2 cups diced onions 2 tsp. minced garlic 1/8 tsp. crushed red pepper ½ cup marinara sauce

1-1/4 cups whole milk ricotta cheese 1 large egg yolk

2 Tbsp. julienned fresh basil leaves

Heat oven to 375. Lightly spray 9-inch pie pan with non-stick vegetable spray. Sprinkle 1/3 cup Asiago or Romano cheese over bottom & sides of plate to form light crust. Set aside. Sprinkle 1 tsp coarse salt over eggplant slices; let sit about 30 mins. Rinse slices with cold water; blot dry with paper towels. Arrange eggplant in single layer on baking sheet sprayed with non-stick spray. Spray tops with oil. Season with salt & pepper. Broil about 8 ins from heat source until brown, about 4 mins; turn & brown other side, about 2 mins. Let cool. Overlap slices in prepared pie plate, extending up sides. Heat oil in skillet over medium-high heat. Add onions, garlic, & crushed red pepper. Cook, until softened, about 7 mins. Stir in marinara sauce; cook 1 more min. Adjust seasoning to taste. Combine ricotta cheese, egg yolk, 1 Tbsp. basil, & 1/3 cup Asiago or Romano cheese in small bowl. Adjust seasoning to taste. Spread ricotta mix over eggplant slices. Spread onion mixture over cheese. Sprinkle mozzarella cheese over onions, then remaining Asiago or Romano cheese. Can be prepared ahead & refrigerated overnight, covered with foil. Bake, uncovered, until lightly browned & bubbling, about 25-30 minutes. Let rest 10 minutes before serving. Can be baked ahead, cooled, refrigerated & reheated, covered in 350-degree oven for 30-40 minutes. To serve, scatter remaining 1 Tbsp. basil over top. This recipe was recently published in the Sunday paper & sounded delicious! Yield: 5-6 servings.

Eggplant Pasta

2 medium-large eggplants Kosher salt, for purging 4 tablespoons olive oil 1 teaspoon garlic, minced 1/2 teaspoon chili flakes

4 small tomatoes, seeded and chopped 1/2 cup cream

4 tablespoons basil chiffonade 1/4 cup freshly grated Parmesan Freshly ground pepper

Peel each eggplant leaving 1-inch of skin at top & bottom unpeeled. Slice the eggplant thinly lengthwise, about 1/4- inch thick. Evenly coat each slice with salt & purge for 30 mins. Rinse with cold water & roll in paper towels to dry. Slice the pieces into thin strips to resemble pasta. In a large sauté pan heat the oil. Add the garlic & chili flakes & toast. Add the eggplant "pasta" & toss to coat. Add the tomatoes & cook for 3 minutes. Add the cream & increase heat to thicken sauce. Finally add the basil & Parmesan & toss to combine. Season with pepper, no salt needed as the eggplant will have residual salt from the purge. Serve immediately. Yield: 4 servings. Recipe by Alton Brown

Roasted Eggplant Rolls

2 Tbsp. Olive oil

1 eggplant peeled & sliced lengthwise 1/4" thick 1/2 c. chopped onion

1 can (16 oz.) diced tomatoes 1 c. full-fat ricotta cheese 1 c. coarsely chopped spinach

1/4 c. reduced fat mozzarella 1 TBSP. dried basil

1 Tbsp. dried oregano 1 tsp. garlic powder 1 c. tomato sauce

Preheat oven to 350 F. Brush 1 tbsp of oil on sliced eggplant & roast it until tender - about 15 mins. Sauté onion in remaining 1 tbsp of oil until tender, about 3 to 4 mins. Add tomatoes (with juice) & simmer for 15 min. In a separate bowl, mix ricotta, spinach, mozzarella, basil, oregano & garlic. Add salt & pepper to taste. Lightly coat a baking dish with cooking spray. Spoon cheese mixture on each slice of eggplant & roll up like a jelly roll. Place eggplant in the

Egg Foo Yum

1 1/2 cup fresh mung sprouts

1/3 cup chopped white onion (1/4"pieces)( or green onions)

1 heaped tablespoon finely minced cilantro

1/8 teaspoon cayenne pepper 1/4 tsp sea salt

3 Beaten Eggs

Have 12" skillet hot with peanut oil ( about 2" in pan)You can use any legal oil but peanut oil adds to the flavor. Add the seasonings to the eggs, then the onion and stir in the bean sprouts. Drop by cup or ladle to form "cakes" into the hot oil . ( I got three turnable cakes out of the mix ) Fry the first side until completely brown and the edges of the cakes are crisp. Then turn and fry the other side just as brown. I use a medium high heat but that will have to be your choice. When done , drain briefly before transferring to your serving platter. Drizzle very lightly with lite Soy. Hope you enjoy , I love them ! by Dallas. Something for those of us who love an oriental flavor. I include an exact description and exact amounts although you can be really free and easy if you choose. PS: Like a pizza you can add anything, shrimp, slivers of left over meat, green peppers , hot peppers, etc. I served the Egg Foo Yum with a side of slivered water chestnuts and snow pea pods sautéed briefly also in peanut oil. Carole

Veggie Combo Casserole

I cooked a large package of frozen, chopped spinach - 8 minutes in my microwave. I softened an 8 ounce package of cream cheese. (To do this, I set my microwave power level to '2' and placed the cream cheese in a bowl and set the timer to 4 minutes.) After draining the spinach and using a paper towel to press out excess water, I added the spinach and a third of a Vidalia onion chopped very fine to the softened cheese and mixed well. I added several dashes of Worchester sauce to the mix. The results were delicious, in my opinion. Of course, I seasoned to taste with salt and pepper, and I added several pinches of ground hot pepper (cayenne would work fine) as an option. Give this a try and see if you do not agree it is a very pleasant way to enjoy a Level 1 pro/fat veggie combo.

Broccoli Casserole

10 ounces frozen broccoli--cooked 1 cup mayonnaise

1 can cream of mushroom soup -- or cream of chicken

2 egg

1 1/2 cups shredded cheddar cheese mushrooms or bacon (optional)

Preheat oven to 350 and grease 9x9 glass dish. Beat eggs, soup, mayo and shredded cheddar in bowl until well mixed. Add cooked broccoli (and mushrooms & bacon if you desire).Pour mixture into glass dish and bake about 45 minutes or until top is browned.

Broccoli Casserole

Large bag of frozen broccoli 2 Tbsp. butter

8 0z fresh mushrooms 1 medium onion, chopped 3/4 cup mayonnaise

1 egg, beaten 1 cup heavy cream

1/2-1 cup shredded cheddar

1 cup shredded swiss or (any kind you have on hand) Cook broccoli as package directs for 5 minutes, drain and put in casserole dish. Cook mushrooms and onion in butter. Add cream and cook a bit to reduce. Add to broccoli in casserole. Mix egg and mayo and add to rest of dish. Stir in 1/2-1 cup shredded cheddar cheese. Top with Swiss cheese and Bake @ 350 degrees for 45 minutes. by Suzze

The Yummiest Squash Casserole

5-6 summer squash 1 med onion, chopped 1 8 oz block cream cheese 2 c shredded cheddar

2 eggs 2 T butter

Salt and pepper to taste

Boil together sliced squash, onion, butter and salt and pepper until soft. Drain well, mashing out the water. Puree the squash mixture. Mix in cream cheese, cheese, eggs. Season w/salt and pepper. Pour into buttered casserole and bake @ 375 degrees for 30 mins or until puffy and bubbly. by Sandy001

Spinach Fritatta

2 spring onions or 1 large sweet onion 2 tsp olive oil

1 bag (5-6 oz) baby spinach

8 large eggs

1/4 c. grated Pecorino Romano Cheese (I used grated parmesan)

Preheat oven to 425. Trim tough green leaves from top of spring onions. Cut stems crosswise into 1/4" thick slices. Cut each onion bulb in half & thinly slice. In a non-stick 12" skillet with oven-safe handle, heat oil over med. heat until hot. Add sliced onions & stems & cook 10 mins or until soft & golden brown, stirring occasionally. Stir in spinach & cook 1 min until just wilted, stirring constantly. (I used frozen baby spinach, well drained, worked fine.) Spread this mixture evenly in skillet, remove skillet from heat. In medium bowl whisk eggs, Romano, 1/4 cup water, 1/2 tsp. salt, 1/4 tsp pepper until blended. Carefully pour the egg mixture into skillet over onion/spinach mixture; do not stir. Return to medium-high heat & cook 2-3 min. or until egg mixture begins to set around the edge. Place skillet in oven. Bake 8 to 10 min. or until set. Slide out of skillet onto cutting board. Cut into wedges to serve. This was even better reheated the next day. I found this recipe in a magazine & really enjoyed it.

Wild Mushroom and Goat Cheese Quiche

1/2 cup chopped onions 2-3 Tbsp butter 2 garlic cloves, minced 10 oz assorted mushrooms 3 eggs

1 1/4 cup shredded Gruyere cheese 6 oz. goat cheese

1/2 heavy cream 1/4 cup water

3 tbsp. fresh minced thyme pinch nutmeg

1/2 tsp salt 1/4 tsp pepper

Preheat oven to 325 degrees. Melt butter in a large skillet, and sauté onions for 1-2 minutes. Add garlic and sauté for 30 seconds. Add mushroom and sauté for 5 minutes. Remove mushrooms from stove and set aside to cool down a bit. Lightly beat eggs and add cream, water, 2 tbsp. thyme, nutmeg, salt and pepper. Add mushroom mixture and blend well. Add 1 cup of Gruyere cheese and all the goat cheese. Mix well. Pour in a greased 9 inch pie plate. Top with remaining Gruyere cheese and remaining tbsp of thyme. (use a couple of sprigs if you want to garnish) Bake for 35-40 minutes. Should be a nice deep golden brown. by Jerseymama. If you like mushrooms and goat cheese this dish is for you. I created it today. Very decadent and would be good for company.

BFoster’s Spaghetti Squash “Mac and Cheese”

Butter dish, scoop cooked (large) spaghetti squash into dish, toss with about 2 T. butter, pour seasoned cream and water over it (about 1 1/2 cup cream, 1/2 cup water, S&P, dash of nutmeg, mix well to combine). You want it covered, but not swimming. Then take 1/2 pkg (4 oz) cream cheese and pinch off pieces and poke them under the cream mixture. Do the same with 6 or 8 slices of American cheese (or your favorite). Bake 350F for 20 or 30 mins, until hot and bubbly and golden on the top. Tastes like angelhair pasta mac and cheese!

Somersized Macaroni and Cheese

1/4 to 1/2 Cup Heavy Cream

2 to 3 Cups Cooked Spaghetti Squash 1/4 Cup Grated Parmesan (powdery kind) 1 1/2 Cups Grated Sharp Cheddar Cheese 2 Tbsps Butter Salt White Pepper Dry Mustard Cayenne Pepper Paprika

Heat heavy cream, butter & parmesan on low heat, stirring as it thickens. Season with salt, white pepper, dry mustard, & cayenne pepper. Add a handful of grated sharp cheddar cheese, stirring till it melts. Toss thickened sauce with squash & place in casserole. Depending on how much squash you have, you can do it in 1 or 2 layers. Top with grated cheddar cheese & sprinkle some parmesan on top. Sprinkle with some paprika. I baked this for about 30 min at 350, or till brown on top. 2 Be Thin

Eggplant Rollentine

2 eggplants, peeled, sliced lengthwise in thin, long slices salt olive oil Filling: 1 cup ricotta 1 egg, beaten

1 10 oz package frozen chopped spinach or broccoli, thawed and squeezed dry

1/4 cup grated parm cheese 1/2 t. garlic powder

1/2 t. dried parsley

Sauce: 1 jar Classico Tomato and Basil Shredded mozzarella to own taste

Prepare the eggplant: Preheat oven to 400. Salt eggplant slices & place in a colander to drain (about 20 mins). Rinse thoroughly. Lightly oil cookie sheet with olive oil (or Reynolds wrap Release works great for this, I still brush the top of the eggplant with olive oil to keep it moist) Place eggplant slices on cookie sheet, brush with additional olive oil. Roast in oven about 15 minutes or until soft (don't burn them!) Filling - Mix together filling ingredients. Place a tablespoon of filling on one end of an eggplant slice, roll up. Repeat for other slices. In casserole, place small amount of Classico Tomato sauce to coat bottom. Place in your eggplant rolls & then lightly top with more sauce. Spread shredded mozzarella over the top. Bake in 350 oven for 20-25 mins. Serve with additional sauce on the side.

Mozzarella Marina

Cut mozzarella into 1/4 inch slabs. Put a layer of parmesan on a microwave proof plate. Place mozzarella over it & cover with more parmesan. Microwave for approximately 40 secs until melty. Pour marinara sauce over & more parmesan. Microwave for another 30 seconds or so. You will have a melty, yummy mozzarella marinara. It won't be crispy like when you fry it, but there is no mess & it takes just minutes. & the taste is superb. By araknoff.

Yummy Lasagna for one!

1 Zucchini, shredded into the Zucchini noodles 1/4 cup Chopped Onion (I use frozen, much faster) 1 egg

3-5 tbls Parmesan Cheese (powder kind) Spices (optional)

Squeeze all moisture you can out of zucchini. Place in bowl & add onion. Add egg & cheese & mix with fork until all the same consistency. Heat a skillet with olive oil. Take a few spoonfuls of Zucchini mixture & put in oil, making a patty. Fry on medium heat until brown, flipping to do the other side. Remove patty & dry with paper towels. Repeat frying steps until mixture is gone (I got about 3 patties). These are good by themselves! For Lasagna: Mozzarella Cheese, Marinara Sauce. Place a few pinches of cheese on a plate, setting a pattie on top of it. Cover with sauce & a bit more cheese, add next layer. Repeat with 3rd layer & microwave 30 secs to melt cheese. Delish! I didn't really measure, so use your best judgment on the amounts. By rockstarkat.

Vegetable Pizza

CRUST:

12 oz. cream cheese (softened)

4 eggs 1-1/4 tsp vanilla 2 scoops SomerSweet (or equivalent sweetener) First combine cream cheese, vanilla and SomerSweet. Mix until very creamy. Add eggs and beat until mixed very well. Pour mixture into a 17x11 rectangle cookie sheet lined with parchment paper. Bake at 400 degrees 30-45 minutes. It should be golden brown completely on top when done. Set aside to cool completely.

TOPPING:

8 oz cream cheese (Softened) 1-1/2 TBS mayonnaise 1 clove garlic (finely minced)

1/2 package Hidden Valley Ranch Dip Mix Salt and Pepper to taste.

assorted raw veggies chopped fine (Broccoli, cauliflower, green onions, peppers, whatever you like)

1/2 cup finely shredded cheddar cheese

Mix all ingredients except veggies and cheddar cheese. Layer this mixture over the cooled crust. Make sure to cover all the way to the edges. Top with veggies and cheese. This will taste like a crust with a dip and veggies on top. It really is very good. **You could omit the sweetener and add parm. cheese or garlic or whatever spices you might like!

Zucchini Pizza Crust

4 cups finely shredded zucchini or yellow summer squash

3/4 cup all-purpose flour

3/4 cup grated Parmesan cheese

1/2 cup shredded mozzarella cheese 2 eggs, beaten

1/2 teaspoon ground black pepper salt to taste

Preheat oven to 350 degrees F (175 degrees C). Once zucchini or summer squash has been shredded (I recommend a food processor) lightly salt the squash and transfer it to a strainer. Let stand 15 to 30 minutes and press all remaining liquid out of squash. In a medium-sized mixing bowl, combine squash, flour, Parmesan cheese, mozzarella cheese, eggs, pepper and salt. Mix well. Spread the mixture into a greased and floured jelly roll pan. Bake for 25 minutes. Remove the crust from the oven and change the oven's temperature to broil. Brush the top of the crust with oil, and then broil the crust for 3 to 5 minutes until the top is lightly browned. Allow the crust to cool slightly and slide spatula underneath all edges and under the middle. Place a large baking sheet over the top of the crust and gently flip the crust over so that the bottom of the crust is now facing upwards. Because it can be difficult to flip the crust smoothly, it may be necessary to cut the crust in half to facilitate the flipping of the crust. Brush the top of the crust with oil and broil for another 3 to 5 minutes until the top is browned. Cover with toppings as desired. I put sauce, pepperoni, mozzarella and would have put cheddar but tired. lol I put it back under broiler for maybe a minute to brown the cheese and get sauce heated up.

Tomato Pesto Pizza

Pizza Quiche 8 oz. cream cheese 4 eggs

1/4 cup + 1/8 cup parmesan cheese

1-2 tbs. Italian Seasoning 1-1/2 cups shredded mozzarella 4 tbs. whipping cream

Whisk cream cheese and eggs until smooth. Add cream, parmesan cheese, and oregano. Stir well. Add mozzarella. Spray a 9" x 12" pan (makes a thinner crust)with cooking spray. Pour egg mixture over cheese. Bake at 375 for 30 minutes.

Pesto:

1 cup fresh basil leaves

1/2 cup Parmesan cheese 1/4 - 1/2 cup olive oil lemon juice

Grind basil leaves in food processor. Add parmesan cheese and mix well. While running the processor, pour in enough oil to reach a smooth paste (as thick or thin as you want it.) Add a couple of splashes of lemon juice (keeps the pesto greener longer) and store in refrigerator appx. 1 week. Pizza Prep: Allow crust to cool for about 5-10 minutes. Spread a thin layer of pesto over the crust. (If needed, can warm up the pesto slightly so that it spreads easier and doesn't ruin the top of your crust.) Cut fresh tomato slices (medium thickness) and arrange on