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Category: Vegetables

Cajun Blackened Zucchini

Cajun Blackened Zucchini

1 pound zucchini 

olive oil in a spray bottle, preferably extra virgin 

2 tsp. salt-free cajun seasoning 

1/8 tsp. salt 

1/2 C. sliced scallions 

 

Preheat the oven to 400°F. Coat a large baking sheet with sides with vegetable oil spray. Cut the zucchini in half through the middle. Cut each half into 1/4″-thick lengthwise slices. Spread the zucchini on the sheet. Coat lightly with olive oil, then sprinkle with half of the seasoning and salt. Flip the slices and repeat. Spread out in a single layer. Bake for 10 minutes, or until starting to sizzle. Flip the zucchini. Scatter the scallions over the pan, pressing with a spatula to coat them with some of the oil and seasoning. Bake for 10 minutes, or until the scallions are wilting.

 

Yield: 4 servings

Calories:25

Fat: 1g

Fiber: 1g

Braised German Red Cabbage

Braised German Red Cabbage

2 tsp. vegetable oil 

1/2 C. chopped onion 

4 C. shredded red cabbage (8 ounces) 

1 can (15 ounces) sliced beets, rinsed, drained, cut into sticks 

2 T. red wine vinegar 

1 T. brown sugar 

2 bay leaves 

1/8 tsp. salt 

pinch of ground cloves or allspice 

ground black pepper 

8 tsp. sour cream (optional) 

 

Place the oil and onion in a large pot set over medium-low heat. Cook for about 3 minutes, or until the onion sizzles. Do not brown. Add the cabbage, beets, vinegar, sugar, bay leaves, salt, and cloves or allspice. Cook, stirring, for 2 minutes, or until sizzling. Reduce the heat to medium-low. Cover and cook, stirring occasionally, for 30 minutes, or until the cabbage is very tender. Remove and discard the bay leaves. Season to taste with pepper. Serve with a tsp. dollop of sour cream, if using.

 

Yield: 8 servings

Calories: 34

Fat: 1g

Fiber: 2g

Cauliflower, Green Bean, and Tomato Gratin

Cauliflower, Green Bean, and Tomato Gratin

1 bag (16 oz) frozen cauliflower florets 

2 C. (1/2 of 14 oz bag) frozen cut italian green beans, cut green beans, or sugar snap peas 

2 C. cherry tomatoes, rinsed and stemmed 

1/2 C. dried whole grain bread crumbs 

1/3 C. grated pecorino romano cheese 

1 T. extra virgin olive oil 

1 clove garlic, grated or crushed 

 

Preheat oven to 400ºF. Coat 13″ x 5 x 9″ baking dish with olive oil spray. In large saucepan, bring 1 C. water to a boil. Add cauliflower and beans, cover, and cook 3 minutes, then drain. Distribute cauliflower, beans, and tomatoes evenly in prepared dish. In small bowl, combine bread crumbs, cheese, oil, and garlic. Stir with fork until blended. Sprinkle mixture evenly over vegetables. Bake until crumbs are golden brown, about 20 minutes

 

Yield: 8 servings

Calories: 90

Fat: 4g

Fiber: 4g

Chinese Orange Broccoli

Chinese Orange Broccoli

1 pound broccoli florets and stems, cut into walnut-size pieces 

2 tsp. minced garlic 

1/4 tsp. salt 

Juice of 1 navel orange 

1/2 tsp. grated orange peel 

 

Set a wok or heavy skillet over medium-high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 1 minute. Add the broccoli, garlic, salt, and about 1 T. orange juice. Toss to mix. Cover and cook for about 2 minutes, tossing occasionally, or until the broccoli turns bright green. Add the peel and the remaining juice. Reduce the heat to medium. Cook, tossing frequently, for about 2 minutes, or until the broccoli starts to brown.

 

Yield: 4 servings

Calories: 80

Fat: 4g

Fiber: 4g

Honey- Glazed Brussels Sprouts with Red Onion

Honey- Glazed Brussels Sprouts with Red Onion

12 ounces Brussels sprouts, halved 

1/2 small red onion, halved and sliced 

1/2 C. water, divided 

1 T. honey 

2 tsp. canola oil 

1/8 tsp. salt 

Ground black pepper 

 

In a skillet, combine the sprouts, onion, 1/4 C. water, honey, oil, and salt. Stir to mix. Cover and set over medium-high heat. Cook, stirring occasionally, for about 8 minutes, or until the sprouts are crisp-tender and glazed. Add scant amounts of the remaining water, if needed, if the bottom of the skillet is browning too fast. Season to taste with pepper.

 

Yield: 4 servings

Calories: 77

Fat: 3g

Fiber: 4g

Parsnip Crisps

Parsnip Crisps

2 quarts pure peanut oil

1 pound parsnips

Kosher salt

Freshly ground black pepper

 

Heat peanut oil in a 5-quart Dutch oven over high heat to 370 to 375 degrees F. Meanwhile, scrub the parsnips to remove any excess dirt. Lay the parsnip flat on a cutting board, and using a vegetable peeler, peel off 4 to 5 flat, wide noodle-shaped strips. Rotate the parsnip 90 degrees and repeat. Continue to rotate until you can no longer peel strips. Repeat with the remaining parsnips. Gently add a small handful of parsnips to the oil, stirring gently, until lightly browned and crisp, approximately 1 to 1 1/2 minutes. Remove the crisps from the oil using a spider or slotted spoon; hold over the pot and allow to drain for 30 seconds. Transfer to a cooling rack set over a half sheet pan and sprinkle with salt and pepper, if desired. After the first batch, the oil temperature may drop. Adjust the heat in order to maintain a minimum temperature of 325 to 350 degrees F. Repeat until all parsnips are cooked. Serve warm or at room temperature. Once completely cooled, store in an airtight container for up to 3 days.

Root- Vegetable Ragout

Root- Vegetable Ragout

1 large onion, thinly sliced 

2 carrots, diagonally sliced 

1 T. olive oil 

2 parsnips, diagonally sliced 

1 small rutabaga, cut into small cubes 

1/4 C. apple juice 

4 C. peeled and cubed butternut squash 

1 T. raisins 

1/4 tsp. ground cinnamon 

2 C. frozen defatted chicken stock, thawed 

1/4 C. chopped fresh parsley 

1/2 tsp. salt 

1/2 tsp. ground black pepper 

 

Preheat the oven to 350°F. In a Dutch oven, combine the onions, carrots, and oil. Cook, stirring, over medium-high heat for 5 minutes, or until the onions are soft but not browned. Add the parsnips, rutabagas, and apple juice. Cook, stirring, for 3 minutes. Add the squash, raisins, and cinnamon. Cook, stirring, for 1 minute. Add the stock. Bring to a boil. Cover and transfer to the oven. Bake for 25 to 30 minutes, or until the squash is very soft. Add the parsley, salt, and pepper. Mix well. Recipe Notes

To freeze, pack the cooled cooked vegetables in a freezer-quality plastic container. To use, thaw overnight in the refrigerator. Microwave on high power for 5 minutes, or until hot. To make it easier to peel hard-shell squash, pierce the squash several times with a sharp knife, then microwave on high power for 5 minutes, turning occasionally.

Grilled-Eggplant Salad with Cilantro-Chile Dressing

Grilled-Eggplant Salad with Cilantro-Chile Dressing

Dressing:
1/4 C. fresh lime juice
2 T. chopped fresh cilantro
1 T. brown sugar
1 T. Thai fish sauce
1 T. minced seeded Thai, hot red, or serrano chile
2 garlic cloves, minced

Salad:
12 cherry tomatoes, quartered
12 (1/2-inch-thick) slices eggplant (about 2 lb.)
1/4 tsp. salt, divided
Cooking spray
6 (1/2-inch-thick) slices red onion
1/4 C. torn mint leaves
1/4 C. torn basil leaves

To prepare dressing, combine first 6 ingredients in a bowl; stir well with a whisk. Prepare grill or broiler. To prepare salad, combine tomatoes and dressing, and set aside. Sprinkle eggplant with 1/8 tsp. salt. Place eggplant on a grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until eggplant is done. Remove eggplant from grill rack or pan; set aside. Sprinkle onion with 1/8 tsp. salt. Place onion on grill rack or broiler pan coated with cooking spray; cook for 5 minutes on each side or until onion is tender. Arrange eggplant and onion slices on 6 plates. Top with tomato mixture; sprinkle with mint and basil.

Yield: 6 servings
Serving size: 2 eggplant slices, 1 onion slice, and about 1/4 C. tomato mixture

Calories: 77
Fat: .5g
Fiber: 3.6g

Carrot Salad with Cumin

Carrot Salad with Cumin

1/2 lb. carrots (about 3), peeled and coarsely grated
1/4 C. chopped fresh parsley
1 1/2 tsp. lemon juice
1 T. extra-virgin olive oil
1/2 tsp. minced garlic
1/4 tsp. ground cumin
1/8 tsp. salt, or to taste
Freshly ground pepper to taste

Combine all ingredients in a small bowl; toss to mix.

Yield: 2 servings
Calories: 120
Fat: 7g
Fiber: 3g

Cauliflower and Kale Bake

Cauliflower and Kale Bake

1 T. extra-virgin olive oil, divided
2 onions, thinly sliced
1 bunch kale (11/4 lb.), tough stems removed and leaves coarsely chopped (10 C.)
3/4 C. vegetable broth
3 lb. cauliflower, cut into florets (8 C.)
8 oz. firm tofu, crumbled
1 C. shredded reduced-fat sharp cheddar cheese
1 C. Italian-flavored whole-wheat bread crumbs
3 garlic cloves, minced
Salt and freshly ground black pepper

Heat oven to 350°F. Lightly coat a 9- by 13-inch baking dish with cooking spray.
Heat 1 T. of the oil in a large straight-sided skillet over medium-high heat. Add onions and cook 2 minutes; reduce heat to medium. Add kale and broth; cover and cook, stirring occasionally, until kale is almost tender, about 5 minutes. Add cauliflower, cover, and cook, stirring occasionally, until cauliflower is crisp-tender, about 8 minutes. Season with salt and pepper to taste and transfer mixture to baking dish.
Combine tofu, cheese, bread crumbs, garlic, 1/4 tsp. salt, and 1/4 tsp. pepper in a bowl; stir to mix well. Spoon evenly over the vegetables. Bake, uncovered, until cheese melts, about 20 minutes. Let stand 5 minutes before serving.

Yield: 4 servings
Calories: 300
Fat: 15g
Fiber: 7g

Roast Asparagus with Smoked Salmon

Roast Asparagus with Smoked Salmon

1 pound asparagus, tough ends snapped (about 16 medium spears)
2 teaspoons extra-virgin olive oil
Sea salt and freshly ground pepper
4 thin slices smoked salmon, (about four ounces) each cut in 4 lengthwise strips

Preheat the oven to 425 degrees. Place asparagus spears on baking sheet so they are not touching. Drizzle spears with oil and sprinkle with salt and pepper. Roast for five to ten minutes, turning once, until tender crisp. Do not overcook or they will be too soft and difficult to handle. When cool enough to handle, wrap each stalk with a very thin slice of smoked salmon. Serve immediately or chill to serve later.

Yield: 4 four-spear servings
Calories: 68
Fat: 4g
Fiber: 1.3g

Chilled Snap Peas with Creamy Tarragon Dressing

Chilled Snap Peas with Creamy Tarragon Dressing

1/2 lb. sugar snap peas, trimmed (about 2 C.)
1 T. reduced-fat mayonnaise
1 T. low-fat plain yogurt or nonfat buttermilk
1 1/2 tsp. chopped fresh tarragon or 1/2 tsp. dried
Salt and freshly ground pepper to taste

Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 5 to 7 minutes. Transfer to a baking sheet lined with paper towel. Refrigerate until chilled, about 20 minutes. Whisk mayonnaise, yogurt (or buttermilk), tarragon, salt and pepper in a medium bowl. Add peas; toss well to coat. Serve chilled.

Yield: 2 servings
Calories: 90
Fat: 2g
Fiber: 4g

Lima Beans with Tomato

Lima Beans with Tomato

1 lb. frozen lima beans, thawed
1 Tbs. olive oil
1/4 tsp. salt, or to taste
2 tsp. prepared horseradish
1 C. canned crushed tomatoes
2 T. cilantro or parsley, chopped

Cook lima beans in boiling salted water 6-8 minutes or until beans are tender. Drain and set aside. Heat oil in a heavy nonstick pan over medium high heat. Cook lima beans 2 minutes. Season with salt and pepper to taste. Add horseradish and tomato. Cook 1 minute, stirring constantly. Remove from heat. Stir in cilantro.

Yield: 6 servings
Calories: 161
Fat: 3.8g
Fiber: 7.5g

Roasted Asparagus with Caper Dressing

Roasted Asparagus with Caper Dressing

1 bunch asparagus (about 1 lb.)
2 1/2 tsp. extra-virgin olive oil, divided
1/8 tsp. salt
1/4 tsp. freshly ground pepper, divided
3 T. chopped shallot
2 T. flat-leaf parsley leaves
1 1/2 T. capers, rinsed
1 T. white-wine vinegar

Preheat oven to 450°F. Trim tough ends from asparagus; place on a baking sheet. Drizzle the asparagus with 1 1/2 tsp. oil, salt and 1/8 tsp. pepper; toss to coat. Spread in a single layer and roast, turning once halfway through, until the asparagus begins to soften and brown, 12 to 14 minutes. Transfer to a serving platter. Meanwhile, place shallot, parsley and capers on a cutting board and chop together to make a coarse mixture. Transfer to a small bowl and combine with vinegar, the remaining 1 tsp. oil and 1/8 tsp. pepper. Serve the asparagus topped with the dressing.

Yield: 2 servings
Calories: 113
Fat: 6g
Fiber: 5g

Spinach with Garlic and Pine Nuts

Spinach with Garlic and Pine Nuts

1/2 lb. spinach leaves, tough stems removed (3 1/2 to 4 C. loosely packed)
1/2 T. extra-virgin olive oil
1 T. pine nuts
1 garlic clove, sliced
Salt and freshly ground black pepper

Wash spinach and spin dry, leaving some droplets of water on leaves. Heat oil in a large skillet over medium heat. Add pine nuts and cook, stirring frequently, until lightly golden, about 3 minutes. Add garlic and cook 1 minute more. Add spinach to the pan, in batches if necessary, and sauté until starting to wilt, 30 seconds. Cook, stirring and tossing frequently, until all spinach is wilted and liquid is absorbed, about 3 minutes. Season with salt and pepper and serve.

Yield: 2 servings
Calories: 90
Fat: 7g
Fiber: 3g

Asparagus Parmesan

Asparagus Parmesan

1/2 lb. fresh asparagus (6 to 10 spears)
1 T. extra-virgin olive oil
2 T. grated Parmesan cheese
1/8 tsp. ground black pepper

Trim the ends of the asparagus, about 1 inch or so from the bottom. Place asparagus in a 2-quart microwaveable casserole dish with about 1/4 C. water. Cover tightly with plastic wrap and cook in microwave, 10 to 12 minutes, or until tender to taste. Carefully remove plastic (steam will be very hot) and drain. Gently toss the asparagus with olive oil to coat; sprinkle with Parmesan cheese and pepper. Cook, uncovered, 1 minute to melt cheese. Let stand 2 minutes before serving.

Yield: 2 servings
Calories: 124
Fat: 9g
Fiber: 2g

Hot and Sour Greens

Hot and Sour Greens

1 bunch greens (chard, collards, kale, mustard, bok choy)
2 tsp. olive oil
1-2 cloves garlic, minced
dash of red pepper flakes or Vietnamese hot sauce
1 tsp. mustard seeds
2 T. rice or balsamic vinegar
1 tsp. soy sauce

Rinse and slice greens in 1/2 inch shreds. Heat oil, stir-fry garlic, mustard seeds, and pepper flakes 1 minute. Take care not to burn garlic. Add greens. Stir to coat greens with garlic and oil. Combine vinegar and soy sauce. Add to skillet. Cook, covered, over medium heat for about 5 minutes.

Yield: 4 servings
Calories: 45
Fat: 2.4g
FIber: 2.1g

Cheese and Pepper (Cacio e Pepe) Spaghetti Squash

Cheese and Pepper (Cacio e Pepe) Spaghetti Squash

1 (4 pound) spaghetti squash

2 T. extra virgin olive oil

1 C. grated Romano

Salt and lots of coarsely ground black pepper

 

To microwave squash, cut in half and seed. Place 1/4-inch water in a microwave safe dish. Place squash in dish, cut sides down — sides will overlap. Cover with plastic wrap and microwave on high power 13 minutes. Reserve 1/2 C. liquid in a bowl. Shred squash and add the “spaghetti” to bowl with liquid. To boil squash: cut in half and scrape out seeds. Boil squash until tender, 15 to 20 minutes. Place 1/2 C. cooking water into a bowl, then drain and shred the squash. Transfer to a bowl with reserved liquid. Toss squash with reserved liquid and dress with extra-virgin olive oil, lots of cheese, salt to taste, and lots of black pepper. Serve.

Greek Village Vegetable Stacks

Greek Village Vegetable Stacks

1-pound brick of Greek feta cheese, drained

1 large green bell pepper

1 English (seedless) cucumber (the one wrapped in plastic)

1 medium red onion

2 beefsteak tomatoes

Coarse salt

2 or 3 sprigs fresh oregano

A handful of fresh flat-leaf parsley

1 lemon

Coarse black pepper

1/2 C. extra-virgin olive oil (EVOO)

1 C. kalamata olives

 

Carefully slice the brick of feta into 12 slices, 1/4- to 1/2-inch thick each. Use a cheese wire or some dental floss to cut the cheese if it crumbles too easily when using a knife. Next, trim off both ends of the bell pepper and pull out the seeds and membranes. Thinly slice the pepper into 12 pieces, 1/4- to 1/2-inch thick. Slice the cucumber even thinner, into 1/8-inch thick rounds. Trim the ends off the onion as you did the pepper. Cut the outer layer of skin off, then trim one side with a shallow cut so that the whole onion sits stable on its side. Thinly slice the onion as you did the pepper, into 12 pieces. Slice the tomatoes in the same fashion as the onion, trimming off one side to stabilize it before slicing it across. Cut the tomatoes a little thicker, 6 slices per tomato. Season the tomatoes with a little coarse salt. Strip the oregano leaves off the stems by holding stems at the top and gently pulling backward. Pile up the leaves on your cutting board and combine with the parsley leaves. Finely chop both, milling them together. To the chopped herbs, add the zest of the lemon. Trim the ends of the lemon and wedge it; reserve wedges. To the herb and lemon zest combination, add lots of fresh, coarse, black pepper — at least a full tsp. and up to 2. Mix it in with your fingertips.  Arrange the cheese slices in a single layer on your work surface and scatter the herb mixture over the cheese slices. Pour a puddle of EVOO on each plate or on a serving platter. Assemble stacks of Greek salad like this: sliced tomato, sliced onion, a layer of thin slices of cucumber, a slice of bell pepper, a slice of herb-crusted feta. Repeat twice. Each stack will have 3 layers, making a tower of Greek salad for each portion. Garnish each plate or the serving platter with olives and wedges of lemon.

Lemon, Garlic, and Cilantro Baked Stuffed Tomatoes

Lemon, Garlic, and Cilantro Baked Stuffed Tomatoes

2 beefsteak tomatoes

Salt and freshly ground black pepper

1 C. whole milk ricotta cheese

1 large lemon, zested, about 2 T.

1/4 C. chopped fresh cilantro leaves

3/4 C. flat-leaf parsley, chopped

2 cloves garlic, chopped

2 scallions, finely chopped

1/3 C. grated Parmigiano-Reggiano

1 egg yolk

Extra-virgin olive oil, for drizzling

 

Preheat oven 450 degrees F. For the baked stuffed tomatoes you need to make 4 tomato C. out of your 2 tomatoes. To do so, cut a very thin slice off both ends of each of the 2 tomatoes, this is to create 4 flat bottoms. Then cut each tomato in half across its circumference. You should have 4 C. shapes, using the thinly sliced side as the bottom of the C.. To create a cavity, use a melon ball scoop to remove the seeds and pulp from the wide, fleshy side of each tomato C.. You don’t have to be too fussy about this. You are just trying to create enough room to hold the filling. When scooping take some care not to puncture through the bottoms of the C.. If you do puncture it, don’t worry, it is not the end of the world, just keep moving forward. Season the inside of the tomato cavities with salt and pepper. Reserve the seasoned tomato C. while you make the filling. In a small mixing bowl combine the ricotta cheese, lemon zest, cilantro, parsley, garlic, scallions, Parmigiano and season with salt and pepper. Taste the mixture. This is your last chance to adjust the seasoning. Once you’re happy with the flavor, add the egg yolk and mix thoroughly. Divide the filling between the 4 tomato C. cavities, pushing it into the cavity with a rubber spatula or spoon. Drizzle some extra-virgin olive oil into a baking dish. Arrange your stuffed tomatoes in the dish, transfer to the hot oven, and bake for 15 to 17 minutes. The stuffing and the tomatoes should be fully cooked and the top should be lightly brown.

Bacon Wrapped Asparagus Bundles

Bacon Wrapped Asparagus Bundles

1 1/2 pounds asparagus spears, trimmed 4 to 5 inches long tips

Extra-virgin olive oil, for drizzling

A few grinds black pepper

4 slices center cut bacon or pancetta

Chopped chives or scallions, optional garnish

 

Preheat oven, if using, to 400 degrees F. Lightly coat asparagus spears in extra-virgin olive oil. Season the asparagus with black pepper. Take a quick count of the spear tips. Divide the total number by four. Gather that number of spears and use a slice of bacon to wrap the bundle and secure the spears together. Repeat with remaining ingredients. To grill, place bundles on hot grill and cover. Cook 10 to 12 minutes until bacon is crisp and asparagus bundles are tender. For oven preparation, place bundles on slotted broiler pan. Bake 12 minutes.

Asparagus Strudel

Asparagus Strudel

Freshly ground pepper

8 sheets frozen phyllo dough, thawed

Salt

1/2 C. shredded Gruyere cheese (2 oz.)

16 medium-size asparagus spears

1/3 C. butter, melted

1/2 C. chopped walnuts, toasted

 

If you like, scrape scales from asparagus spears. Trim off tough ends. Cook asparagus, covered, in boiling salted water for 5 to 7 minutes or until the asparagus is bright-green and crisp-tender. Immediately drain the asparagus and place in ice water. Drain asparagus; dry on paper towels. Meanwhile, unfold phyllo dough. Place one sheet of phyllo on a work surface. Brush with some of the melted butter. Repeat 3 more times. (Cover remaining phyllo with a damp cloth to prevent drying.) Place 2 asparagus spears along one short end of phyllo about 4 inches from the short end of the dough, placing tip to stalk at the center. Sprinkle lightly with salt and pepper. Sprinkle about 1 T. each of the walnuts and Gruyere cheese over the asparagus. Fold the phyllo dough over the stalks and repeat arranging asparagus, walnuts, and cheese, then folding until there are 8 stalks of asparagus total. Press edges to seal. If necessary, cut off any excess phyllo at ends of roll. (Roll should measure about 11-1/2×3-1/2 inches). Brush strudel with melted butter. Repeat for one more strudel. Place strudels, seam sides down, on a large baking sheet. Cut each strudel with a sharp knife into 6 pieces. Bake strudels in a 400 degree F oven for 15 to 20 minutes or until golden brown. If you like, garnish with crisp-cooked asparagus spears and champagne grapes.

 

Asian Cucumber Salad

Asian Cucumber Salad

1 European seedless cucumber or 2 Kirby cucumbers, thinly sliced

1 small red bell pepper, seeded and thinly sliced

1/4 C. rice wine vinegar or white distilled vinegar

2 rounded tsp. sugar

1 T. soy sauce

 

Spread cucumber slices in a thin layer on double-ply paper towels. Roll paper towels up to squeeze water from sliced cucumbers. Transfer sliced cucumbers to a bowl and toss with sliced peppers. Combine remaining ingredients in a small plastic container and shake until sugar dissolves, about 1 minute. Pour the dressing over the cucumbers, toss, and serve.

 

Grilled Corn with Creamy Chipotle Sauce

Grilled Corn with Creamy Chipotle Sauce

1/4 tsp. salt

1 drained canned chipotle chile, seeded

1 garlic clove

1/2 C. 2% reduced-fat cottage cheese

2 T. light mayonnaise

2 T. plain fat-free yogurt

6 ears shucked corn

Cooking spray

 

Prepare grill. Place the first 3 ingredients in a food processor; process until minced. Add cottage cheese; process until smooth, scraping sides of bowl occasionally. Add mayonnaise and yogurt; process until blended. Spoon sauce into a bowl; cover and chill. Place corn on grill rack coated with cooking spray. Grill 10 minutes, turning frequently. Serve corn with sauce.

 

Yield: 6 servings

Calories: 116

Fat: 3.2g

Fiber: 2.5g

Bok Choy with Ginger Vinaigrette

Bok Choy with Ginger Vinaigrette

1/2 lb. bok choy, cut into 2 inch pieces
1-1/2 tsp. white wine vinegar
1 tsp. Dijon mustard
1 tsp. soy sauce
1/2 tsp. sugar
1/4 tsp. olive oil, optional
1 small clove garlic, finely chopped
1-1/2 tsp. fresh ginger, finely chopped or grated

Place bok choy in a steamer basket over boiling water. Cover pan and steam 10 minutes or until stalks begin to turn translucent and are soft when pierced. Combine remaining ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well. Transfer bok choy to a bowl. Add dressing and toss. Serve hot.

Yield: 4 servings
Calories: 30
Fat: .9g
Fiber: 2.1g

Baked Spinach & Artichokes

Baked Spinach & Artichokes

2 (10-ounce) packages frozen chopped spinach
2 T. butter or margarine
1/2 C. chopped scallions and tops or 1/2 C. chopped onion
1 (10-ounce) can drained water-packed quartered artichokes, halved
1 C. reduced-fat sour cream
1/2 C. freshly grated Parmesan cheese, divided

Heat oven to 350 degrees. Microwave spinach according to package directions; squeeze dry. Meanwhile, melt butter or margarine in a large nonstick skillet on medium. Add scallions and cook 3 minutes or until softened. Add cooked spinach, artichokes, sour cream and 1/4 C. of the cheese; mix well. Spoon into a 1 1/2-quart baking dish coated with cooking spray. Top with remaining cheese. Bake 20 to 30 minutes or until bubbly.

Yield: 8 servings
Calories: 113
Fat: 7g
Fiber: 3g

Baby Artichoke Salad

Baby Artichoke Salad

Juice of 2 Lemons, about 1/2 C.
30 Baby Artichokes
3 qt. Water
4 1/2 tsp. Salt

Dressing:
1/4 C. unsweetened Pineapple Juice
1/4 C. fresh Orange Juice
1 T. Balsamic Vinegar
1 tsp. Salt, or to taste
1 clover Garlic, mashed
2 T. Olive Oil
2 T. minced frehs Mint
1 T. minced fresh Tarragon

1 head Romaine Lettuce, cleaned and torn into half leaves

Strain lemon juice into large bowl. Cut off the stems of artichokes and remove most of the leaves, except for a few very tender inner leaves. Cut about 1/2″ inch off the tips of the remaining leaves. Toss artichokes into the lemon juice, making sure to coat all the cut surfaces to prevent browning. Bring the water to a boil; add the salt, artichokes and lemon juice. Cook at a rolling boil until fork tender, 6 to 8 minutes. Meanwhile, in a small nonaluminum saucepan, boil pineapple and orange juices, vinegar and salt over medium heat until reduced to 1/4 C.. Add mashed garlic and whisk in the olive oil. Drain artichokes and run them under cold water to stop the cooking. Pat dry and add to the dressing together with the mint, tarragon and pepper. Toss gently to coat well. Arrange the artichokes on the romaine leaves and spoon any dressing remaining over the artichokes. Serve while still lukewarm.

Yield: 6 servings
Calories: 180
Fat: 5.2g
Fiber: 3.2g

Zucchini Latkes

Zucchini Latkes

2 cups grated yellow squash (from 2 medium squash)
1/2 cup grated onion
1/4 cup egg substitute, divided
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
2 cups grated zucchini (from 2 medium zucchini)
Olive oil spray

In a large bowl, combine by hand the squash, half of the onion, 1/8 cup egg substitute, 1/4 teaspoon salt, and 1/4 teaspoon pepper. In another large bowl, combine by hand the zucchini, half of the onion, 1/8 cup egg substitute, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
Heat a large non-stick griddle over high heat; it will be hot enough when a drop of water sizzles when dropped on the surface. Squeeze out the excess liquid from both the squash and zucchini mixtures. Working in batches so as not to overcrowd the griddle, carefully drop 1 heaping tablespoon of both batters onto the hot griddle and flatten with a spatula to form pancake shape. Cook for a couple minutes on each side or until golden brown. Repeat until no batter remains. Keep warm in a low oven (250 degrees F) until all latkes are made, if desired.

Yield: 4 servings
Calories: 66
Fat: 3g
Fiber: 3g

Creamed Spinach

Creamed Spinach

1 head garlic, top end cut off
1 spray olive oil cooking spray
1 teaspoon olive oil
1 large sweet onion, sliced (recommended: Vidalia)
1 (10-ounce) box frozen spinach, defrosted and drained
1/4 teaspoon ground nutmeg
1 (14-ounce) can chicken broth
3 tablespoons light cream cheese
1 teaspoon butter
1/2 lemon, juiced
1 1/2 teaspoons salt
1/2 teaspoon black pepper

Preheat oven 350 degrees F. Place garlic on a piece of aluminum foil and lightly spray the garlic with olive oil cooking spray once. Wrap aluminum foil around the garlic to form a tight package. Roast for 45 minutes. Once garlic is cool enough to handle, remove from aluminum foil and set aside. In a nonstick 10-inch saucepan, heat 1 teaspoon olive oil over medium-high heat. Add onions and saute until translucent, about 1 1/2 minutes. Add spinach and nutmeg and saute for 1 minute. Add chicken broth and bring to simmer; simmer for 1 minute. Pour mixture into a food processor, and then squeeze the garlic cloves from the head of roasted garlic, discarding the skin. Add all remaining ingredients. Pulse until creamy. Serve warm.

Yield: 4 servings
Calories: 98
Fat: 4g
Fiber: 3g

Moosewood Asian Asparagus Salad

Moosewood Asian Asparagus Salad

1.5 lb. fresh Asparagus
2 tsp. tamari soy sauce
1.5 tsp. brown sugar
1 tsp. sesame oil
1 tsp. white vinegar
1 tsp. white wine/sherry
1/2 tsp. grated ginger
1/2 tsp. chili paste
Sesame seeds, toasted

Whisk together tamari, sugar, sesame oil, vinegar, rice wine, ginger and chili paste; set aside. Wash asparagus and remove the tough ends. Heat enough water to cover asparagus to boiling in large pot. Ease spears into boiling water; cover pot. Cook on high heat until the water returns to a rapid boil. Cook 1 – 2 minutes longer, until the asparagus are tender-crisp. Plunge the asparagus into cold water to stop cooking. Drain well, place in shallow dish and cover with the marinade. Chill at least 30 minutes but no longer than 2 hours before serving. Garnish with a sprinkle of sesame seeds. To serve hot, toss aparagus with marinade after draining, garnish and serve.

Yield: 6 servings
Calories: 57
Fat: 2.6g
Fiber: 1.7g

Glazed Baby Carrots

Glazed Baby Carrots

1 (16-ounce) package baby carrots
1 T. butter or margarine
1 T. packed dark brown sugar
1/8 tsp. each ground cinnamon and salt

Cook carrots in boiling water 8 to 10 minutes or until tender; drain and return to pot. Immediately add butter or margarine, sugar, cinnamon and salt; stir to coat carrots evenly.

Yield: 6 servings
Calories: 54
Fat: 2g
Fiber: 1g

Festive Cabbage

Festive Cabbage

2 T. olive oil
2 pounds coarsely chopped red cabbage (about 6 C.)
2 cloves minced garlic
1 tsp. salt
1/3 C. red wine vinegar
Freshly ground black pepper

Heat oil in a large nonstick skillet over medium until hot. Add cabbage, garlic and salt; cook 10 minutes, stirring frequently. Reduce heat; cover and cook 10 minutes or until cabbage is tender. Stir in vinegar; sprinkle with pepper and serve.

Yield: 6 servings
Calories: 82
Fat: 5g
Fiber: 3g

Lemony Artichokes

Lemony Artichokes

4 medium artichokes, stems removed, leaf tips trimmed
1 14 1/2-ounce can reduced-sodium chicken broth
1 clove crushed garlic
1 T. grated lemon peel (yellow only)
1/3 C. fresh lemon juice
1 C. water

Tightly arrange artichokes, stems side down, in a 3-quart saucepan. In a medium bowl, combine broth, garlic, lemon peel, juice and water. Pour over artichokes, cover and bring to boil. Reduce heat to medium and cook 50 minutes or until one leaf pulls out easily; drain well and serve at room temperature.

Yield: 4 servings
Calories: 64
Fat: 0g
Fiber: 7g

Greek Vegetable Medley

Greek Vegetable Medley

2 T. olive oil, divided
3 medium sliced onions
2 minced garlic cloves
2 pounds medium potatoes, peeled and sliced into 1/4-inch rounds
2 pounds large zucchini, sliced into 1/3-inch rounds
1 each large red and green bell pepper, deseeded and cut into thin rounds
Salt and freshly ground pepper to taste
1 1/2 C. coarsely chopped plum tomatoes, drained of their juices
1/2 C. chopped parsley
1 tsp. dried oregano
Water

Heat oven to 350 degrees. Heat 1 T. oil in a large, nonstick skillet and cook onions and garlic until onions are softened, or about 5 minutes. In a large, shallow baking dish coated with cooking spray, place potatoes, zucchini and peppers in one overlapping layer, alternating them. Season with salt and pepper and sprinkle with sauteed onions and garlic. Pour tomatoes evenly over layered vegetables, season with parsley and oregano, and add remaining 1 T. olive oil. Add enough water to come halfway up the vegetables. Bake 1 to 1 1/2 hours or until all the vegetables are tender.

Yield: 6 servings
Calories: 215
Fat: 5g
Fiber: 7g

Asparagus Pepper Salad

Asparagus Pepper Salad

1 large bunch fresh asparagus (about 4 C. after preparation)
1/3 C. extra virgin olive oil
2 tsp. balsamic vinegar
1/4 – 1/2 tsp. salt (to taste)
dash of black pepper
1/4 tsp. dry mustard
1 (2.25 ounce) can sliced black olives, drained
1 yellow or red bell pepper

Mix the olive oil, balsamic vinegar, salt, dry mustard, and pepper in a medium bowl (or in your serving bowl). Set aside. Prepare the asparagus by rinsing under cool water. Snap off the woody stems and lay the spears on a paper towel to dry. Rinse the bell pepper under cool water. Pat dry. Remove the stem end and scrape out the seeds and membrane from the inside. Thinly slice the pepper; then, add to the bowl with the olive oil mixture. Snap or slice the asparagus spears into 2 – 3 inch lengths and add them to the peppers and olive oil mixture. Allow the salad to marinate for at least 2 hours.

Yield: 8 servings
Calories: 108
Fat: 10g
Fiber: 2g

Millennium’s Cumin-Balsamic Roasted Mushrooms

Millennium’s Cumin-Balsamic Roasted Mushrooms

4 cloves garlic, minced
1 tsp. cumin seeds, toasted and coarsely ground (see note)
1/2 tsp. ancho chili powder
1/4 tsp. freshly ground black pepper
3 T. balsamic vinegar
3 T. tamari or soy sauce
2 T. extra-virgin olive oil
1 pound fresh cremini or button mushrooms, cleaned with a damp towel

Preheat the broiler. In a mixing bowl, combine the garlic, cumin, chili powder, pepper, vinegar, tamari and olive oil. Immerse the mushrooms completely in the marinade for 10 to 15 minutes. Place the mushroom caps button-side down in a baking dish. Brush marinade onto the mushrooms. Broil for 5 to 7 minutes, until the mushrooms are brown and dry. Serve warm, or at room temperature. Note: To toast seeds, place in a dry skillet over medium heat. Toast until seeds are fragrant, shaking the pan to keep the seeds from scorching.

Yield: 6 servings
Calories: 43
Fat: 2.8g
Fiber: 2g

Oriental Snow Peas

Oriental Snow Peas

1 tsp. sesame oil
1/2 pound fresh snow pea pods, trimmed
1/2 C. diagonally sliced carrot
1/4 C. sliced water chestnuts
1/2 C. canned low-sodium chicken broth
1 tsp. low-sodium soy sauce
1 tsp. cornstarch

Add oil to a nonstick skillet and heat over medium-high heat until hot. Add snow peas and carrots. Saut� 2 minutes. Add water chestnuts and broth. Bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender. Combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture. Cook over medium heat, stirring constantly, until sauce thickens. Serve immediately.

Yield: 4 servings
Calories: 50
Fat: 1.5g
Fiber: 2.5g

Cauliflower Casserole

Cauliflower Casserole

Cooking oil spray
1 C. mushrooms, chopped
3 C. chopped cauliflower
1/2 C. chopped sweet onions
1 T. canola oil
2 tsp. apple cider vinegar
2 tsp. lemon juice
1/4 tsp. fresh ground white pepper
1/2 tsp. salt
2 cloves garlic, minced
1/4 C. chopped chives

Preheat oven to 350�F. Spray baking dish with cooking oil spray. Mix all ingredients and spread in baking dish. Bake uncovered for 45 minutes, stirring twice. Garnish with chives and serve warm.

Yield: 6 servings
Calories: 45
Fat: 2g
Fiber: 2g

Grilled Eggplant with Pomegranate Sauce

Grilled Eggplant with Pomegranate Sauce

1 large eggplant
2 T. olive oil
3 cloves garlic
1/2 C. pomegranate syrup
1 tsp. salt
Minced parsley
1/2 C. pomegranate seeds

Cut eggplant into 1/4-inch slices, and place them on paper towels. Sprinkle slices with salt, and weight them down with heavy plates or a board for 30 minutes. Then pat them dry with paper towels. Lightly brush eggplant slices with olive oil, and place them on grill. Grill them for 3 minutes on each side, or until they are lightly browned on both sides. Remove from grill. Arrange the eggplant by overlapping the slices on a serving dish. In a mortar, crush garlic cloves with 2 tsps salt to a paste. In a non-metallic bowl, combine the garlic paste and pomegranate syrup. Spread a little of the mixture on each eggplant slice. Sprinkle the slices with minced parley and pomegranate seeds for garnish and chill covered.

Yield: 6 servings
Calories: 239
Fat: 2g
Fiber: 2g

Asparagus with Hot Bacon Dressing

Asparagus with Hot Bacon Dressing

2 Slices bacon, finely diced
1/2 Medium onion, finely chopped
1/4 C. vinegar
1/4 C. water
Sugar substitute to equal 2 tsp. sugar
1 Can asparagus, heated and drained

Brown bacon in a skillet until crisp. Add onion, and cook until tender; drain well. Add vinegar and water; bring to a boil. Remove from heat, and stir in sugar substitute. Pour dressing over. asparagus, and serve warm.

Yield: 4 Servings
Serving Size: 1/2 C.
Calories:58
Fat: 2g
Fiber: 3g