Browsed by
Category: Vegetables

Summer Ratatouille

Summer Ratatouille

3 crushed garlic cloves

Thyme or basil

2 or 3 sprigs rosemary

Coarsely ground black pepper

1 quartered red onion, cut into wedges

1 zucchini, sliced

Red and green bell peppers, seeded and sliced

1 small eggplant, optional

3 T. red wine vinegar

1/3 C. extra virgin olive oil

Salt and pepper to taste

1 pint grape tomatoes

 

In a large skillet, heat just enough oil or water to cover bottom of skillet. Add garlic, herbs and pepper. Cook for 1 or 2 minutes, stirring frequently. Add vegetables and sauté until crisp tender. Season to taste. Add vinegar and oil to the vegetables and stir until thoroughly mixed. Cook just until hot and vegetables are crisp tender.  Transfer to a platter, spread tomatoes over vegetables and if desired, sprinkle with shredded Parmesan cheese.

 

Yield:

Calories:

Fat:

Fiber:

Grilled Eggplant

Grilled Eggplant

1 small Eggplant, peeled

2 tsp. Olive Oil

1/4 tsp. Garlic Powder

1/8 tsp. Salt

1 T. Grated Parmesan Cheese

 

Cut eggplant into slices about 3/4” thick.  Brush both sides with olive oil.  Spray a piece of aluminum foil, large enough to hold the slices, with non-stick cooking spray and place on the barbecue grill.  When foil gets hot, place eggplant slices on foil.  Sprinkle with garlic powder and salt.  Close hood and cook eggplant about 8 minutes, turning slices halfway through cooking time.  Remove from grill and sprinkle with parmesan cheese.

Grilled Corn on the Cob

Grilled Corn on the Cob

6 ears corn

6 tablespoons butter, softened

Salt and pepper to taste

 

Peel back corn husks and remove silk. Soak in large bowl of cold water for 30 minutes. Preheat an outdoor grill for high heat and lightly oil grate.  Place 1 tablespoon butter, salt and pepper on each piece of corn. Close husks.  Wrap each ear of corn tightly in aluminum foil. Place on the prepared grill. Cook approximately 30 minutes, turning occasionally, until corn is tender.

 

Yield:

Calories:

Fat:

Fiber:

Potato Stuffed Green Peppers

Potato Stuffed Green Peppers

4 large green bell peppers
1/2 cup onions, finely chopped
1/2 cup red peppers, finely chopped
Salt and pepper to taste
1 Tablespoon dried crumbled chives
2 cups mashed potatoes
2 cups tomato sauce

Preheat oven to 350 degrees. Slice away pepper tops below stems. Remove seeds and interior spines. Gently parboil peppers about 5 minutes. Drain upside down. Set peppers aside. Sauté onions and red pepper until soft. Add seasonings and mix well into mashed potatoes. Carefully stuff peppers, set them in a deep- sided baking dish. Pour tomato sauce around base of peppers. Bake at 350 degrees for about 20 minutes covered. Uncover, and bake 5 minutes longer. Serve warm.

Snap Pea Salad with Radish and Lime

Snap Pea Salad with Radish and Lime

8 ounces sugar snap peas, trimmed and halved (about 2 C.)
7 ounces yellow wax beans, trimmed and cut into 1-inch pieces (about 3 C.)
3 T. lime juice
2 T. extra-virgin olive oil
1/2 C. chopped fresh cilantro
1/4 tsp. salt, or to taste
Freshly ground pepper to taste
1 bunch radishes, trimmed and thinly sliced (about 10)

Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 4 to 5 minutes. Transfer to a baking sheet lined with paper towel. Steam wax beans until crisp-tender, about 5 minutes. Transfer to the baking sheet. Refrigerate until chilled, about 20 minutes. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add radishes, peas and beans; toss to coat. Serve chilled.

 

Yield: 4 servings

Calories: 108

Fat: 7g

Fiber: 3g

 

Grilled Corn Stuffed with Basil

Grilled Corn Stuffed with Basil

6 ears corn (do not remove husks)
1/4 C. butter
3 cloves garlic, chopped
3 bunches basil, coarsely chopped (about 1 C.)
1/2 tsp. ground cumin
1/2 tsp. black pepper
Pinch chile powder

Light coals or start grill. Peel back the husk of each ear of corn and remove the silk. Do not strip off the husks. In a food processor, process the butter, garlic, basil, cumin, pepper, and chile powder until mixed well. Spread some of this mixture on each ear of corn. Bring the husks up around the corn. Place the corn on the edge of the hottest part of the grill. Grill slowly for about 10 minutes. Be careful not to let the corn burn. Remove the husk and serve immediately.

Creamed Swiss Chard

Creamed Swiss Chard

6 T. unsalted butter

1 medium onion, finely chopped

1 large garlic clove, finely chopped

3 to 4 large bunches Swiss chard, stems cut into 1/4-inch pieces (2 C. s), and leaves cut into 3/4-inch strips, then halved (18 C. s)

6 T. all-purpose flour

2 3/4 C. whole milk

1/4 tsp. freshly grated nutmeg

1 3/4 tsp. coarse salt

Freshly ground pepper

3/4 C. heavy cream

 

Melt 2 T. butter in a large sauté pan over medium heat. Add onion and garlic; cook, stirring occasionally, 5 minutes. Add chard stems; cook, stirring occasionally, until stems begin to soften, about 7 minutes. Stir in half of the chard leaves and 2 T. water; cook, stirring occasionally, until very tender, about 15 minutes.  Transfer to a large bowl; cover. Add remaining chard leaves and 2 T. water to pan; cook, stirring occasionally, until very tender, about 15 minutes. Stir into bowl. Melt remaining 4 T. butter in a small saucepan over medium-low heat. Add flour, stirring to avoid forming lumps. Gradually whisk in milk and nutmeg; season with salt and pepper. Raise heat to medium; bring to just below a boil, stirring occasionally; cook 2 minutes more, whisking constantly. Whisk in cream. Pour into chard mixture; stir to combine. Serve immediately.

 

Yield:

Calories:

Fat:

Fiber:

Green Bean Salad

Green Bean Salad

1/2 pound green beans, trimmed

2 T. chopped walnuts

2 T. finely chopped fresh parsley leaves

2 T. chopped red onion

2 tsp. walnut oil or olive oil

1 tsp. red wine vinegar

1 tsp. Dijon mustard

Salt and pepper

Bring a large pot of water with a steamer basket to a boil, add green beans and steam for about 4 minutes. Transfer to a serving bowl. Toast the walnuts in a small dry skillet over medium heat until they become fragrant, about 2 minutes, and then transfer them to a small bowl to cool. Add the parsley and onion to the walnuts and stir to combine. In another small bowl, whisk together the oil, vinegar and mustard. Toss the dressing with the green beans, top with the walnut mixture and season with salt and pepper. Serve warm or at room temperature.

 

Yield:  4 servings

Calories: 66

Fat: 5g

Fiber: 2g

 

Grilled Artichokes Marinated with Honey and Basil

Grilled Artichokes Marinated with Honey and Basil

Marinade

2 T. honey

3 T. balsamic vinegar

1 clove garlic, minced

1 shallot, minced

1 T. basil

1 tsp. Dijon mustard

1/2 C. extra virgin olive oil

Salt and cracked black pepper

3 artichokes, trimmed and split in half and par cooked

To prepare the marinade, place the honey, vinegar, garlic, shallots and basil in a small mixing bowl and mix well. Slowly whisk in the olive oil until smooth. Season with salt and black pepper. Pour the marinade over the drained cooked artichokes. Marinate about 30 minutes to 1 hour. Heat a gas grill till very hot or a charcoal grill until very hot.  Drain the artichokes well. Place the artichokes on the hot grill and grill about 5 minutes. Remove from the grill and drizzle with the leftover marinade and serve warm.

 

Yield:

Calories:

Fat:

Fiber:

Fat Smash Teriyaki Green Beans

Fat Smash Teriyaki Green Beans

1 1 lb. bag of frozen green beans

2 tsp. olive oil

1/4 C. of McCormick Grill Mates Teriyaki grilling sauce

1 C. Kikkoman stir-fry sauce

3T of House of Tsang classic stir-fry sauce

2 shakes Worcestershire sauce

2 shakes soy sauce

2 shakes Kikkoman teriyaki sauce

 

Heat oil until very hot. Drop frozen beans into oil and turn immediately to coat beans with oil. Add the remaining ingredients and stir until well coated. Cook on low until tender, approximately 15 minutes. Season to taste.

 

Yield:

Calories:

Fat:

Fiber:

 

Fat Smash Tasty Tomatoes

Fat Smash Tasty Tomatoes

4 Medium Tomatoes

2 tsp. minced Chives

3 tsp. low fat Mayonnaise

1 1/2 tsp. Dijon Mustard

Salt and Pepper

4 tsp. Grated Parmesan Cheese

 

Preheat oven to 375. Cut tomatoes in half horizontally and place cut side up on baking tray. In bowl stir chives, mayo, mustard, salt, pepper and two tsp. of cheese. Once mixed, divide between tomatoes. Sprinkle remaining cheese over top and bake for 10 minutes or until tomatoes are hot. Once this is done, quickly put the tomatoes under the broiler to really get the topping brown and melted. Serve hot.

 

Yield:

Calories:

Fat:

Fiber:

 

Fat Smash Green Bean Salad

Fat Smash Green Bean Salad

1 lb. fresh Green Beans, trimmed

10 Cherry Tomatoes, halved

1 Yellow Bell Pepper, seeded and julienned

1/2 C. chopped Green Bell Pepper

1/4 C. chopped fresh Parsley

 

Dressing:

1 tsp. Dijon Mustard

1/4 C. Olive Oil

1/4 C. Fresh Lemon Juice

1/4 tsp. Fresh Ground Pepper

1/8 tsp. Salt

 

Wash green beans. Drop them into a saucepan of boiling water. Cook until slightly crisp; about four minutes. Drain water and let beans cool. Add tomatoes, peppers and parsley. Combine all dressing ingredients in a small bowl and stir well. Pour dressing over salad; toss. Refrigerate at least an hour; toss again before serving.

 

Yield:

Calories:

Fat:

Fiber:

Fat Smash Creamless Cauliflower Gratin

Fat Smash Creamless Cauliflower Gratin

1 tsp. EVOO

1/2 Onion, julienned

1 head Cauliflower, sliced into 1/4” thick pieces

1 clove Garlic, minced

1 tsp. White Wine

1 1/2 C. Chicken Stock

1 T. chopped Parsley

2 tsp. chopped Thyme

1 tsp. grated Parmesan Cheese

Salt and Pepper

 

In oven proof sauté pan, heat olive oil over medium low heat. Add onion and cook until soft and caramelized, about four minutes. Add cauliflower and sweat a few minutes. Add garlic and cook 30 seconds. Add wine and cook another minute. Add stock, stir in parsley and thyme. Cover with foil and bake in 400 oven for 20 minutes. Remove foil, sprinkle with cheese and broil a few minutes, until browned on top.

 

Yield:

Calories:

Fat:

Fiber:

Fat Smash Chilled Asparagus with Rosemary and Lemon Vinaigrette

Fat Smash Chilled Asparagus with Rosemary and Lemon Vinaigrette

2 tsp. Fresh Lemon Juice

2 tsp. Red Wine Vinegar

2 tsp. fresh rosemary, chopped

2 cloves Garlic

1 tsp. low fat Mayonnaise

1/2 C. extra virgin olive oil

Salt and pepper to taste

30 asparagus spears

Zest from 1 lemon

 

Combine the lemon juice, vinegar, rosemary, garlic and mayonnaise. Whisk in the olive oil in a slow, steady stream, to form a creamy sauce. Season with salt and pepper to taste. Trim the tough white ends off of asparagus. Bring 1 1/2 gallons of salted water to rolling boil. Blanch the asparagus for about 1 minute or until tender but still bright green. Drain the water from the asparagus and “shock” asparagus in ice water (2 gallons of water and 4 trays of ice) to stop the asparagus from cooking and to preserve the bright green color. Drain asparagus again and pat dry. Arrange asparagus on a serving platter and pour vinaigrette over asparagus. Garnish with lemon zest. Serves 6.

 

Yield:

Calories:

Fat:

Fiber:

Braised Cauliflower

Braised Cauliflower

5 T. Vegetable Oil

1 T. Coriander Seeds

4 cloves Garlic, minced

1 hot Green Chili, seeded and thinly sliced

2” piece Ginger, peeled and cut into very thin slivers

½ tsp. Chili Powder

½ tsp. ground Cumin

½ tsp. ground Turmeric

1 medium head Cauliflower, trimmed and cut into florets

1 tsp. Salt

1 large Potato,  peeled and cut into 1” cubes

1 tsp. Garam Masala

¼ C. finely chopped fresh Cilantro

2 Tomato, thinly sliced

 

In large saucepan, heat oil over high heat until very hot but not smoking.  Add cumin seeds and cook, stirring contantly, for 30 seconds, until they pop and blacken.  Reduce heat to low, add garlic, chili pepper, and ginger and cook, stirring constantly, for 5 minutes, until fragrant.  Stir in chili powder, coriander, turmeric, cauliflower and salt and cook, covered for 10 minutes.  Gently stir in potatoes and 1-2 T. cold water to prevent mixture from sticking.  Cover and cook 20 minutes.  To serve, sprinkle with garam masala and garnish with cilantro and tomatoes.

 

Yield:

Calories:

Fat:

Fiber:

 

 

Feta-Stuffed Tomatoes

Feta-Stuffed Tomatoes

1 pint cherry tomatoes

1 pkg. crumbled feta cheese

1/2 C. chopped red onion

1/2 C. olive oil

1/4 C. cider vinegar

1 T. dried oregano

salt & pepper to taste

Cut a thin slice off the top of each tomato. Scoop out & discard pulp. Invert tomatoes onto paper towels to drain. Combine cheese & onion; spoon into tomatoes. In a jar with a tight fitting lid, combine vinegar, oil, oregano, salt & pepper; shake well. Spoon over tomatoes. Cover & refridgerate for 30 minutes or till ready to serve.

 

Yield:

Calories:

Fat:

Fiber:

Easy Cucumber Salad

Easy Cucumber Salad

2 medium cucumbers

1 1/2 tsp salt

3 T. red wine vinegar

5 1/2 tsp. soy sauce

2 tsp. Asian sesame oil

1 T. brown sugar

1/4 – 1/2 tsp crushed red pepper, according to taste

1 medium red bell pepper, cut into chunks

2 scallions (green onion, spring onion), thinly chopped

 

Peel the cucumbers if desired. Cut in half lengthwise, and scoop out the seeds in the middle. Cut diagonally into thin slices, no more than 1/2-inch thick. Lay the cucumber slices in a colander and sprinkle with salt. Leave for at least 1 hour and pat dry with paper towels, squeezing out any excess water. Note: To help drain more water from the cucumbers, I weighed them down with 2 resealable plastic bags about 3/4 full with water. You can also use a saucer to weigh down the cucumbers.  While desalting the cucumbers, in a small bowl, whisk together the red wine vinegar, soy sauce and sesame oil. Whisk in the sugar and crushed red pepper. Simmer the dressing over very low heat for 2 – 3 minutes, (this allows the flavors to blend). Remove the cucumbers and pat dry with paper towels, squeezing out any excess water. Place the cucumbers in a large bowl and add the red bell pepper and chopped scallion. Drizzle the dressing over the salad. Toss, cover and chill for at least 2 hours before serving, (preferably longer). Toss the salad in the dressing again before serving.

 

Yield:

Calories:

Fat:

Fiber:

Cauliflower Salad

Cauliflower Salad

1 medium Head Cauliflower, cored

1/2 C. Olive oil

2 tsp. Garlic, minced

3 T. Vinegar, red wine

1/2 C. Black olives, cured, diced

1/2 C. Onion, red, diced

1/2 C. Pepper, red bell, diced

3 T. Capers (in brine) drained

 

Separate the cauliflower into small florets. Rinse well in cold water and drain. In a large pot of boiling salted water, cook the florets until al dente, about 5 minutes. Drain and place them on a towel to drain. Pour the olive oil over the cauliflower and toss to coat well.  Add all the remaining ingredients and toss to mix well. Let the salad marinate for several hours at room temperature, stirring occasionally, before serving.

 

Yield:

Calories:

Fat:

Fiber:

Veggie Sticks and Pesto Dipping Sauce

Veggie Sticks and Pesto Dipping Sauce

4 ribs celery, cut into sticks or, store bought precut celery sticks

4 carrots, peeled and cut into sticks, or 10 oz. store bought package carrot sticks

1 large red bell pepper, seeded and cut into strips lengthwise

8 thin scallions, trimmed

1/2 zucchini, cut into sticks

1 C. basil leaves

1/2 C. flat-leaf parsley tops

1 clove garlic, cracked away from skin

1 lemon, zested and juiced

1/3 C. walnut pieces, a couple of handfuls

1/4 C. grated Parmigiano-Reggiano

1/2 C. extra-virgin olive oil, eyeball it

Salt and freshly ground black pepper

 

Cut and arrange veggie sticks on platter. If you want to cut down on chopping, many veggies can be store bought already cleaned and cut for dipping.  In a food processor, combine basil, parsley, garlic, lemon zest and juice and grind into a paste. Add nuts and cheese and grind again to combine them into the paste. Pulse in the olive oil until it is combined. Transfer to a small dish and season the sauce with salt and pepper, to your taste. Set dipping bowl on veggie platter and serve.

 

Yields:

Calories:

Fat:

Fiber:

Fat Smash Lentils with Grilled Mushrooms, Asparagus and Asparagus Broth

Fat Smash Lentils with Grilled Mushrooms, Asparagus and Asparagus Broth

2 C. Mushrooms

3 tsp. Olive Oil

3 C. Cooked Lentils

1 clove Garlic, minced

1 C. steamed and chopped Asparagus (save woody ends for broth)

2 tsp. Basil, chiffonade (reserve stems for broth)

Salt and Pepper

 

Broth:

2 tsp. Olive Oil

1/4 C. each diced carrot, onion and celery

2 cloves Garlic, whole

2 tsp. White Wine

1/2 C. asparagus ends, roughly chopped

3 C. Vegetable Broth

1 Bay Leaf

Basil Stems

Salt and Pepper

 

Broth: Heat olive oil over medium heat and sweat carrot, onion, celery and garlic for two minutes. Add white wine and cook another minute. Add asparagus, broth, basil, and bay leaf. Reduce heat and simmer 20 minutes. Strain and set aside.  Meanwhile toss mushrooms with 2 tsp. olive oil and grill them on medium heat for two minutes per side. Let mushrooms cool, then slice. Heat one tsp. olive oil in sauté pan over high heat; add garlic and sweat until aromas are released. Add lentils, mushrooms and asparagus and cook for one minute over high heat. Add asparagus broth and bring to a summer. Heat through until all ingredients are hot. Remove from heat; add fresh basil; season to taste with salt and pepper and serve.

Fat Smash Creamless Cauliflower Gratin

Fat Smash Creamless Cauliflower Gratin

1 tsp. EVOO

1/2 Onion, julienned

1 head Cauliflower, sliced into 1/4” thick pieces

1 clove Garlic, minced

1 tsp. White Wine

1 1/2 C. Chicken Stock

1 T. chopped Parsley

2 tsp. chopped Thyme

1 tsp. grated Parmesan Cheese

Salt and Pepper

 

In oven proof sauté pan, heat olive oil over medium low heat. Add onion and cook until soft and caramelized, about four minutes. Add cauliflower and sweat a few minutes. Add garlic and cook 30 seconds. Add wine and cook another minute. Add stock, stir in parsley and thyme. Cover with foil and bake in 400 oven for 20 minutes. Remove foil, sprinkle with cheese and broil a few minutes, until browned on top.

Braised Onions, Shallots and Leeks

Braised Onions, Shallots and Leeks

1 tsp. extra virgin olive oil

3 red onions cut into thick wedges

Fresh basil, minced, or dried basil

Juice of 1 lime

4 or 5 shallots, halved

3 Vidalia (or yellow) onions, cut into thick wedges

3 leeks, cut lengthwise, rinsed well and sliced into 2″ lengths

 

Heat oil in deep skillet over low heat. Add onions and cook, stirring until they begin to soften, about 10 minutes. Add shallots and cook, stirring, 4-5 minutes. Add leeks and cook, stirring, until bright green and tender, 5 minutes. Add a little water and a sprinkling of basil. Cover and simmer until any remaining liquid has been absorbed. Remove from heat and stir in lime juice.

Fat Smash Corn Salad

Fat Smash Corn Salad

3 Portobello Mushrooms, chopped

1/3 C. Balsamic Vinegar

1/3 C. Olive Oil

4 tsp. Water

Pinch of brown or white Sugar

1/2 lb. Sweet Yellow Corn

1 C. Grape Tomatoes, halved

1 medium Onion, chopped

1/4 to 1/2 lb. Baby Lettuce

1 Bell Pepper, chopped

1/2 C. Chopped Parsley

1/2 C. chopped Chives

Salt and Pepper

 

Marinate mushrooms for 45 minutes in vinegar, olive oil, water and sugar. While mushrooms marinate, mix corn, tomatoes, onion, lettuce, pepper, parsley, chives salt and pepper in a large bowl. Drizzle marinated mushrooms over salad and serve.

Braised Carrots with Orange and Capers

Braised Carrots with Orange and Capers

2 T. olive oil

1 lb. carrots, peeled, end trimmed, and cut into 2-inch lengths

Sea salt or kosher salt

1 medium onion, halved and thinly sliced

2/3 C. thinly sliced celery

1 1/2 tsp. minced garlic

1 can (14 1/2 oz.) diced tomatoes

1 C. low-sodium vegetable or chicken broth

1/2 orange (including peel), rinsed, ends trimmed, and chopped (discard seeds)

1 tsp. minced fresh thyme leaves or 1/2 tsp.  dried thyme

2 T. drained capers

2 T. chopped Italian parsley

 

Pour 1 T. olive oil into a large frying pan over medium-high heat. When hot, add carrots, sprinkle lightly with salt, and turn to brown on all sides, about 4 minutes total. Remove from pan. Add onion, celery, and garlic to pan; stir often until vegetables are soft but not browned, about 2 minutes. Add tomatoes, chicken broth, orange, thyme, and the carrots to pan. Bring to a simmer, cover, and cook, stirring occasionally, until carrots are very tender when pierced, about 1 hour. Meanwhile, pour remaining T. olive oil into a small frying pan over medium-high heat. When hot, add capers and cook until they begin to peel back, about 1 1/2 minutes.  Spoon braised carrots into a serving bowl or onto plates and top with capers and parsley.

 

Yield:

Calories:

Fat:

Fiber:

Fat Smash Chilled Asparagus with Rosemary and Lemon Vinaigrette

Fat Smash Chilled Asparagus with Rosemary and Lemon Vinaigrette

2 tsp. Fresh Lemon Juice

2 tsp. Red Wine Vinegar

2 tsp. fresh rosemary, chopped

2 cloves Garlic

1 tsp. low fat Mayonnaise

1/2 C. extra virgin olive oil

Salt and pepper to taste

30 asparagus spears

Zest from 1 lemon

 

Combine the lemon juice, vinegar, rosemary, garlic and mayonnaise. Whisk in the olive oil in a slow, steady stream, to form a creamy sauce. Season with salt and pepper to taste. Trim the tough white ends off of asparagus. Bring 1 1/2 gallons of salted water to rolling boil. Blanch the asparagus for about 1 minute or until tender but still bright green. Drain the water from the asparagus and “shock” asparagus in ice water (2 gallons of water and 4 trays of ice) to stop the asparagus from cooking and to preserve the bright green color. Drain asparagus again and pat dry. Arrange asparagus on a serving platter and pour vinaigrette over asparagus. Garnish with lemon zest. Serves 6.

Fat Smash Zucchini Latkes

Fat Smash Zucchini Latkes

2 T. Besan Chickpea Flour

4 Egg Whites

2 T. 1% Milk

2 Fresh Zucchini Squashes with Skin

2 tsp. Extra Virgin Olive Oil

 

Shred zucchini including skin. Beat egg whites with milk and desired seasonings. Add chickpea flour and stir until thoroughly combined. Add zucchini and toss well until coated. Heat oil in a frying pan over medium heat. Drop spoonfuls of zucchini mixture similar to the process of making pancakes. Cook 5 minutes per side.

Fat Smash Teriyaki Green Beans

Fat Smash Teriyaki Green Beans

1 1 lb. bag of frozen green beans

2 tsp. olive oil

1/4 C. of McCormick Grill Mates Teriyaki grilling sauce

1 C. Kikkoman stir-fry sauce

3T of House of Tsang classic stir-fry sauce

2 shakes Worcestershire sauce

2 shakes soy sauce

2 shakes Kikkoman teriyaki sauce

 

Heat oil until very hot. Drop frozen beans into oil and turn immediately to coat beans with oil. Add the remaining ingredients and stir until well coated. Cook on low until tender, approximately 15 minutes. Season to taste.

Fat Smash Tasty Tomatoes

Fat Smash Tasty Tomatoes

4 Medium Tomatoes

2 tsp. minced Chives

3 tsp. low fat Mayonnaise

1 1/2 tsp. Dijon Mustard

Salt and Pepper

4 tsp. Grated Parmesan Cheese

 

Preheat oven to 375. Cut tomatoes in half horizontally and place cut side up on baking tray. In bowl stir chives, mayo, mustard, salt, pepper and two tsp. of cheese. Once mixed, divide between tomatoes. Sprinkle remaining cheese over top and bake for 10 minutes or until tomatoes are hot. Once this is done, quickly put the tomatoes under the broiler to really get the topping brown and melted. Serve hot.

 

Yield:

Calories:

Fat:

Fiber:

Mushroom Medley

Mushroom Medley

 

1 1/2 lb. portabello mushrooms (sliced 1/4″ thick)

1 lb. crimini mushrooms (sliced 1/8″ thick)

1/2 lb. shiitake mushrooms (thinly sliced)

1/2 stick Butter

3 inches leeks (halved and sliced)

1 medium red onion (chopped)

4 medium scallion (chopped)

1/2 C. balsamic vinegar

2 T. tamari soy sauce

1/2 tsp. sea salt

1 tsp. black pepper

3 T. garlic cloves (minced)

3 medium shallots (minced)

1 T. nutritional yeast

 

Halve portabellas and cut into 1/4-inch-thick slices. Cut crimini into 1/8-inch-thick slices and slice fresh shiitakes. Chop shallots, onions, garlic and leeks.  In a 12-inch heavy skillet, cook half of shallot mixture in half of butter over moderate heat, stirring, 1 minute. Add portabellas and salt and pepper to taste and cook, stirring occasionally, until mushroom liquid is evaporated, about 15 minutes. Transfer portabellas to a bowl and keep warm, covered.  Cook remaining shallot mixture in remaining butter over moderate heat, stirring, 1 minute. Add crimini and shiitake, salt and pepper and cook, stirring occasionally, until mushroom liquid is evaporated, about 10 minutes. Add to portabellas and keep warm, covered. Mushrooms may be prepared up to this point 1 day ahead and chilled, covered. Diagonally cut scallions into thin slices. In a bowl, whisk together vinegar, soy sauce, and sugar. Heat mushrooms over moderately high heat until hot and add vinegar mixture. Boil mixture 3 minutes, or until liquid is reduced slightly, and stir in scallions. Leftover Mushroom Medley can be made into fabulous mushroom soup! In a large saucepan over medium heat, add an appropriate amount of your favorite seasonings and Milk and Cream to the Mushroom Medley leftovers.

 

Yield:

Calories:

Fat:

Fiber:

Sweet and Spicy Brussels Sprouts

Sweet and Spicy Brussels Sprouts

3 T. white wine vinegar

3 T. honey

1 C. chicken stock

1 fresh bay leaf

1/2 red onion, chopped

1/2 red bell pepper, chopped

2 tsp. mustard seed

1/4 tsp. turmeric

2 tubs Brussels sprouts

2 T. celery salt

Black pepper

 

In a skillet, combine vinegar, honey and stock with a whisk. Stir in bay, onion, pepper, mustard seed and turmeric, stir and bring to a boil. Trim the Brussels sprouts and halve them. Add to stock mixture and season with celery salt and pepper. Cover and reduce heat and simmer 10 minutes, uncover and cook 5 minutes more.

Amy’s Sautéed Zucchini

Amy’s Sautéed Zucchini

2 Zucchini, sliced

1 Large ripe tomato, blanched, peeled, and chopped

1 Small white onion, chopped

Pat of butter or a splash of olive oil

Salt and Pepper

 

Melt butter (or heat olive oil) in a fry pan. Add zucchini slices and chopped onion and sauté until soft. Add tomato and stir until tomato is cooked down to create a sauce. Salt and pepper to taste.

African Green Pepper and Spinach

African Green Pepper and Spinach

1 onion, chopped

1 green bell pepper, chopped

1 tablespoon oil

1 tomato, chopped

1 pound fresh spinach, stems removed

3/4 teaspoon salt

1/8 teaspoon pepper

1/4 cup peanut butter

 

Cook and stir onion and green pepper in oil in 3-quart saucepan until onion is tender. Add tomato and spinach. Cover and simmer until spinach is tender, about 5 minutes. Stir in salt, pepper and peanut butter. Heat just until hot.

Acorn Squash with Caramelized Sunflower Kernels

Acorn Squash with Caramelized Sunflower Kernels

 

1 lb. acorn squash, washed

1/4 C. brown sugar

1/2 tsp. cinnamon

1/4 tsp. nutmeg

1/4 C. sunflower kernels

 

With a sharp pointed knife, cut a few small slits through the skin of the squash; place it in a microwave for 1-2 minutes on high power to soften a bit. Then, using a large, sharp knife, cut squash in half, remove seeds and membranes; cut into four pieces. Place pieces in a glass-baking dish and cover tightly with plastic wrap. Microwave on high for 5-6 minutes. Test for doneness by carefully removing wrap and inserting the sharp point of a knife into the flesh. Mix brown sugar, cinnamon and nutmeg in a small bowl and add an equal amount to the center of each piece. Cover and heat for about 1 minute until sugar is melted. Sprinkle each piece with 1 T. of sunflower kernels.

Acorn Squash with Shiitake Mushroom Cranberry Stuffing

Acorn Squash with Shiitake Mushroom Cranberry Stuffing

 

2 large acorn squash (seeded and halved)

1 C. cranberries (dried)

1/2 C. hot water

1 stick Butter

1/2 lb. shiitake mushrooms (stemmed and chopped)

1/2 C. red onion (chopped)

1 1/2 tsp. sage (rubbed)

1/2 tsp. black pepper (ground)

2 tsp. tamari soy sauce

2 C. bread crumbs (whole wheat)

 

Preheat oven to 425°F. Season squash cavities with salt and pepper. Place squash cut side down in 8x8x2-inch glass baking dish and bake for 30-40 minutes.  Combine dried cranberries and hot water in small bowl. Melt 6 T. butter in heavy medium skillet over medium heat. Add mushrooms, onion, sage, black pepper, and tamari, and sauté until soft, about 5 minutes. Add bread crumbs and stir until crumbs brown lightly, about 3 minutes. Mix in cranberries with soaking liquid. Season to taste with salt.  Mound stuffing into squash halves. Dot with remaining 2 T. butter. Bake until heated through and crisp on top, about 10 minutes.

Acorn Squash Stuffed with Apple Couscous

Acorn Squash Stuffed with Apple Couscous

 

1 C. couscous

1 C. apple juice

1/4 C. prunes, pitted & chopped

1/4 C. dried cranberries

1/4 C. dried apple

 

1/4 C. apple juice concentrate, thawed

1/4 tsp. cardamom, ground

1 T. maple syrup

4 acorn squash, halved and seeded

1/4 C. pecans, toasted and chopped, optional

 

Place couscous in a small mixing bowl. Set aside.  Bring apple juice to a boil in a small saucepan and pour over the couscous. Cover and set aside until the juice is absorbed. This will take 15 minutes.  Stir in the fruit, apple juice concentrate, cardamom, and maple syrup. Set aside.  Steam squash halves until tender, about 15 minutes. Drain and place on a baking sheet. Preheat oven to 350 degrees F. Fill squash halves with the couscous mixture and bake for 20 minutes. Top with pecans and serve.

10-Minute Marinated Veggie Toss

10-Minute Marinated Veggie Toss

1 (14-ounce) can quartered artichokes, rinsed and drained

1/4 medium red bell pepper, thinly sliced

1/4 C. thinly sliced red onion

1/4 C. packed fresh baby spinach leaves, torn bite-size

9 small black olives, halved

2 tsp. cider vinegar

1 1/2 tsp. sugar

1 tsp. olive oil

1 medium garlic clove, minced

 

In a medium bowl, stir together all the ingredients. Let stand for 10 minutes. For peak flavors, serve immediately after the standing time.

3 Color Warm Pepper Salad

3 Color Warm Pepper Salad

1 T. Olive Oil

2 Cloves Garlic, Crushed

1 Small Red Onion, chopped

6 Bell Peppers (orange, red, green), cut into 1/2” strips

6 Roma Tomatoes, chopped

Salt and Pepper

Heat oil in skillet over medium-high heat.  Cook garlic and onion until onion is tender.  Reduce heat to medium-low and stir in bell peppers.  Cover and cook 5 minutes.  Stir in tomatoes, salt, and pepper.  Cook uncovered 5 minutes, stirring frequently, until peppers are crisp tender.  Serve warm, or refrigerate 2+ hours until chilled.

Mushroom Medley

Mushroom Medley

1 1/2 lb. portabello mushrooms (sliced 1/4″ thick)

1 lb. crimini mushrooms (sliced 1/8″ thick)

1/2 lb. shiitake mushrooms (thinly sliced)

1/2 stick Butter

3 inches leeks (halved and sliced)

1 medium red onion (chopped)

4 medium scallion (chopped)

1/2 C. balsamic vinegar

2 T. tamari soy sauce

1/2 tsp. sea salt

1 tsp. black pepper

3 T. garlic cloves (minced)

3 medium shallots (minced)

1 T. nutritional yeast

 

Halve portabellas and cut into 1/4-inch-thick slices. Cut crimini into 1/8-inch-thick slices and slice fresh shiitakes. Chop shallots, onions, garlic and leeks.  In a 12-inch heavy skillet, cook half of shallot mixture in half of butter over moderate heat, stirring, 1 minute. Add portabellas and salt and pepper to taste and cook, stirring occasionally, until mushroom liquid is evaporated, about 15 minutes. Transfer portabellas to a bowl and keep warm, covered.  Cook remaining shallot mixture in remaining butter over moderate heat, stirring, 1 minute. Add crimini and shiitake, salt and pepper and cook, stirring occasionally, until mushroom liquid is evaporated, about 10 minutes. Add to portabellas and keep warm, covered. Mushrooms may be prepared up to this point 1 day ahead and chilled, covered. Diagonally cut scallions into thin slices. In a bowl, whisk together vinegar, soy sauce, and sugar. Heat mushrooms over moderately high heat until hot and add vinegar mixture. Boil mixture 3 minutes, or until liquid is reduced slightly, and stir in scallions. Leftover Mushroom Medley can be made into fabulous mushroom soup! In a large saucepan over medium heat, add an appropriate amount of your favorite seasonings and Milk and Cream to the Mushroom Medley leftovers.

 

Yield:

Calories:

Fat:

Fiber: