[Kitchen Witch]

Potato Pancakes with Yogurt-Dill Topping

For a change of pace, replace the shredded carrots with shredded parsnips.

* 1 cup plain nonfat yogurt
* 8 tablespoons chopped fresh dill
* 1 scallion, thinly sliced
* 1-1/4 pounds baking potatoes, peeled and shredded
* 2 medium carrots, shredded
* 1 medium onion, shredded
* 1 egg, lightly beaten
* 2 tablespoons flour
* 3/4 teaspoon salt
* 1/4 teaspoon pepper
* 4 teaspoons olive oil

1. In medium bowl, stir together yogurt, 6 tablespoons of dill, and scallion. Refrigerate.

2. Preheat oven to 400°F. Spray a baking sheet with nonstick cooking spray. In large bowl, combine remaining 2 tablespoons dill, potatoes, carrots, onion, egg, flour, salt, and pepper, and stir well.

3. Spray large nonstick skillet with nonstick cooking spray, add 2 teaspoons of oil, and heat over medium heat. Scoop potato mixture, 1/2 cup at a time, into pan and flatten slightly to make one pancake. Add as many more pancakes as will fit into pan without crowding and cook 3 minutes per side or until browned. Transfer to prepared baking sheet. Repeat with remaining 2 teaspoons oil and potato mixture.

4. Bake pancakes for 5 minutes, or until cooked through and crisp. Serve pancakes with yogurt-dill sauce.

Nutritional Information
Per serving: 218 calories, 6g total fat, 1g saturated fat, 3.8g monounsaturated fat, .7g polyunsaturated fat, 3g dietary fiber, 7g protein, 36g carbohydrate, 54mg cholesterol, 502mg sodium.
Good source of: beta-carotene, calcium, copper, niacin, potassium, thiamin, vitamin B6, vitamin C


************************

Herbed Lentils & Vegetables

High in folate and fiber, this is a very satisfying side dish. If you like, add some crumbled goat cheese or feta to make this a main course.

* 1 cup lentils, rinsed and picked over
* 3/4 teaspoon salt
* 1/4 teaspoon black pepper
* 1/4 teaspoon dried oregano
* 1/4 cup fresh lemon juice
* 2 tablespoons olive oil
* 1 tablespoon Dijon mustard
* 1 red bell pepper, diced
* 3 scallions, thinly sliced
* 3 tablespoons chopped fresh mint
* 3 cups broccoli florets
* 2 carrots, thinly sliced

1. In medium saucepan, bring 2-1/4 cups of water to a boil. Add lentils, 1/4 teaspoon of salt, black pepper, and oregano. Reduce to a simmer, cover, and cook until lentils are just tender, about 25 minutes. Drain any remaining liquid.

2. Meanwhile, in large bowl, whisk together remaining 1/2 teaspoon salt, lemon juice, oil, and mustard. Add drained lentils, bell pepper, scallions, and mint; toss to combine.

3. In a vegetable steamer, steam broccoli and carrots until broccoli is crisp-tender. Add to bowl with lentils and toss again. Serve warm, at room temperature, or chilled.

Nutritional Information
Per serving: 278 calories, 8g total fat, 1.1g saturated fat, 5.2g monounsaturated fat, 1.1g polyunsaturated fat, 19g dietary fiber, 17g protein, 39g carbohydrate, 0mg cholesterol, 578mg sodium.
Good source of: beta-carotene, copper, fiber, folate, iron, manganese, potassium, vitamin B6, vitamin C.

*****************************

Spicy Tortilla-Vegetable Casserole

For a milder dish, substitute a regular Monterey jack for the jalapeno jack and omit the cayenne pepper.

* 2 cups low-fat (1%) milk
* 3 tablespoons flour
* 2 teaspoons chili powder
* 3/4 teaspoon ground cumin
* 1/2 teaspoon salt
* 1/4 teaspoon cayenne pepper
* 2 cups broccoli florets
* 1 red bell pepper, diced
* 1-1/2 cups frozen corn kernels, thawed
* 1 cup shredded jalapeno jack cheese (about 4 ounces)
* Eight 6-inch corn tortillas

1. Preheat oven to 375°F. Spray 11- x 7-inch glass baking dish with nonstick cooking spray. In large saucepan, whisk milk into flour until smooth. Whisk in chili powder, cumin, salt, and cayenne. Cook over low heat, whisking frequently, for 3 to 5 minutes or until mixture is slightly thickened.

2. Stir in broccoli and bell pepper, and cook, stirring occasionally, until broccoli and pepper are crisp-tender, about 5 minutes. Remove from heat and stir in corn and 3/4 cup of cheese.

3. Place 2 tortillas in prepared baking dish and spoon one-fourth of vegetable-cheese mixture on top. Repeat 3 more times with remaining tortillas and vegetable mixture.

4. Sprinkle remaining 1/4 cup cheese on top, cover with foil, and bake for 10 minutes. Uncover and bake 10 minutes or until casserole is piping hot.

Nutritional Information
Per serving: 375 calories, 13g total fat, 7.2 saturated fat, 0.9g monounsaturated fat, 1g polyunsaturated fat, 7g dietary fiber, 18g protein, 53g carbohydrate, 35mg cholesterol, 577mg sodium.
Good source of: beta-carotene, calcium, folate, riboflavin, vitamin C.