Sprout Recipes - Sprouts Italian Style

Mock Spaghetti Casserole

Preparation:

1 tablespoon, margarine (15 ml)
1 medium onion, sliced
1 medium pepper, sliced
2 cups spaghetti sauce (500 ml)
12 ounces BEANSPROUTS (375 g)
8 ounces part skim mozzarella cheese, shredded(250 g)

Saute onions and peppers in margarine until onions are clear. Add spaghetti sauce and mix in BEANSPROUTS. Pour into a 9 inch pie plate. Top with mozzarella cheese. Bake for 20 minutes in 300 degree oven or until cheese has melted.

Recipe serves 4.

Nutrition Per Serving: Calories 281; Protein 14.9 g; Carbohydrates 15.3 g; Fat 16.3g; Saturated Fat 7.3 g; Cholesterol 30.0 mg; Sodium 783.8 mg; Potassium 512.5 mg; Dietary Fiber 2.0 g

Percent US RDA Per Serving: Protein 44%; Vitamin A 21%; Vitamin C 70%; Thiamine 15%; Riboflavin 20%; Niacin 8%; Calcium 57%; Iron 22%; Vitamin B6 12%; Vitamin B12 118%; Folacin 38%

Zucchini Pizza Casserole

Preparation:

3 1/2 cup zucchini, coarsely grated (875 ml)
3 eggs, beaten
1/3 cup flour (75 ml)
2 cups mozzarella cheese, grated (500 ml)
1/2 cup parmesan cheese, grated (125 ml)
1 tablespoon fresh basil leaves, minced (15 ml) OR (1/2 teaspoon (2 ml) dried)
2 cups pizza or spaghetti sauce (500 ml)
5 ounces BEANSPROUTS (150 g)
12 black olives, sliced

Pre-heat oven to 350 degrees. Salt the zucchini lightly and let it sit for 15 minutes. Squeeze out all the excess moisture. Combine zucchini, eggs, flour, 1/2 cup mozzarella, parmesan and basil and spread into an oiled 9" x13" baking pan. Bake 20-25 minutes until surface is dry and firm. Brush top with oil and broil to brown lightly. Remove from oven and layer with a generous amount of pizza sauce, BEANSPROUTS, olives and remainder of mozzarella, in that order. Return to 350 degree oven for 15 minutes until bubbly.

Recipe Serves 6.

Nutrition Per Serving: Calories 462; Protein 28.7 g; Carbohydrates 16.0 g; Fat 32.2g; Saturated Fat 15.3 g; Cholesterol 210.3 mg; Sodium 436.2 mg; Potassium 552.0 mg; Dietary Fiber 3.4 g

Percent US RDA Per Serving: Protein 64%; Vitamin A 32%; Vitamin C 29%; Thiamine 19%; Riboflavin 31%; Niacin 8%; Calcium 91%; Iron 30%; Vitamin B6 16%; Vitamin B12 89%; Folacin 32%

Easy Store-Bought Pizza

Preparation:

1 12 " fresh prepared pizza, plain
1/2 cup of your favorite pizza sauce (125 ml)
5 ounces BEANSPROUTS (150 g)
1/2 cup mozzarella cheese, shredded (125 ml)
1/2 cup black olives (125 ml)

Heat oven to 425 degrees. Put sauce, BEANSPROUTS, cheese and olives, in that order, on top of pizza. Follow package directions adding 5 - 8 minutes to baking time.

Serves 1

Nutrition Per Serving: Calories 351; Protein 16.2 g; Carbohydrates 38.3 g; Fat 14.1g; Saturated Fat 5.5 g; Cholesterol 58.0 g; Sodium 440.5 mg; Potassium 323.5 mg; Dietary Fiber 2.9 g

Percent US RDA Per Serving: Protein 26%; Vitamin A 11%; Vitamin C 30%; Thiamine 14%; Riboflavin 27%; Niacin 17%; Calcium 39%; Iron 31%; Vitamin B6 10%; Vitamin B12 10%; Folacin 26%

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