2 T. fresh lemon juice
1 T. chopped fresh dill
2 tsp. olive oil
1 garlic clove, minced
1/8 tsp. granulated sugar
One 14-ounce can drained hearts of palm, rinsed, dried and cut into 1″ rounds (about 2 C.)
In medium bowl, whisk lemon juice, dill, oil, garlic and sugar; add hearts of palm and toss to mix well.
Yield: 4 servings
Calories: 42
Fat: 2g
Fiber: 0g
3 C. diagonally sliced asparagus spears (2″ pieces)
2 T. sherry-wine vinegar
1 T. + 1 tsp. sesame oil
1 tsp. granulated sugar
1/4 tsp. salt
2 T. chopped fresh chives
2 tsp. sesame seeds, toasted
In large pot of boiling water, cook asparagus 2 minutes; drain. Rinse under cold running water; drain well and dry with paper towels. Set aside. In large bowl, whisk together vinegar, 1 T. + 1 tsp. water, the oil, sugar and salt; add cooked asparagus. Toss to mix well. To serve, spoon asparagus mixture onto plates and then sprinkle each with one-fourth of the chives and sesame seeds.
Yield: 4 servings
Calories: 77
Fat: 6g
Fiber: 1g
2 large artichokes, about 10 ounces each
1/4 C. white wine vinegar
1 tsp. mustard seeds
1/2 tsp. whole peppercorns
water
2 shallots, minced
1/2 C. finely chopped flat-leaf parsley
1/3 C. finely minced fresh herbs — all or 1 or the following: chervil, dill, thyme, or tarragon
1 tsp. capers, rinsed
1 small clove garlic, minced
juice and grated zest of 1 lemon
1 T. olive oil
freshly ground pepper
Remove coarse outer leaves from artichokes and trim stems flush with the base. Using a sharp knife, cut off top third of each artichoke. Trim thorny tips from remaining leaves and rinse under running cold water.
Place artichokes side by side in a pot just large enough to hold them securely. Add vinegar, mustard seeds, and peppercorns to the bottom of the pot. Fill with water to come about half way up the sides of the artichokes. Cover and bring to a boil over high heat.
Reduce heat and simmer, partially covered, until artichoke bottoms are tender when pierced, about 35 minutes. Drain. Transfer artichokes to a small metal pan and place in freezer for about 15 to 20 minutes, until chilled. Or, cover and refrigerate artichokes until the next day. In a small bowl, combine the shallots, parsley, herbs, capers, garlic, lemon juice, lemon zest, and olive oil. Using a sharp knife, cut chilled artichokes in half lengthwise. Remove sharp-pointed inner leaves and scoop out the fuzzy centers. Set each half on a salad plate and top with an equal portion of the shallot mixture and season with pepper.
Yield: 4 servings
Calories: 72
Fat: 4g
Fiber: 4g
2 lb. mixed greens (mustard, turnip, or collard greens, and/or kale)
1 C. water
1 C. chopped onion
1/2 tsp. Garlic Powder
1 tsp. Seasoned Salt
1 tsp. Ground Black Pepper , divided
1 smoked turkey wing or smoked turkey drumstick
2 cans (14 oz. each) chicken broth
2 turnips, peeled and cut into quarters
Remove stems from greens. Wash leaves thoroughly. Coarsely chop leaves; set aside. Combine water, onion, seasoned salt, 1/2 tsp. pepper, garlic powder, chicken broth and smoked turkey* in a large stockpot or Dutch oven; bring to a boil. Add greens; cover, reduce heat and simmer 30 minutes on medium-low heat. Add turnips and sprinkle them with remaining pepper. Cover, simmer 30 minutes or until greens are tender. If desired, use slab bacon or ham hock instead of smoked turkey.
Yield: 8 servings
Servings: 1 C.
Calories: 62
Fat: 2g
Fiber: 2g
Two 1-pint baskets cherry tomatoes
3/4 C. crumbled blue cheese
3 ounces nonfat cream cheese
2 tsp. minced fresh thyme, or 1 tsp. dried
Fresh thyme sprigs (optional)
Slice 1/4″ off the bottom of each tomato, reserving the bottoms. In a small bowl, combine the cheeses and thyme. Dab about 1/2 tsp. of the mixture on the cut edge of each tomato. Cover each with a tomato bottom. Arrange the tomatoes upside-down (the “dimples” on the stem end will keep them upright) on a large serving tray and garnish with the thyme sprigs (if using). Serve at once, or refrigerate, covered, up to 2 hours (let stand at room temperature 30 minutes before serving).
Yield: 8 servings
Calories: 72
Fat: 4g
Fiber: 1g
4 C. package shredded cabbage
1 T. reduced-fat soft margarine
1 T. fresh lemon juice
1/2 tsp. Dijon mustard
Salt and freshly ground pepper to taste
Place shredded cabbage in a vegetable steamer (we sometimes use a colander) set over a pan of slowly boiling water. Cover and steam for 7 to 8 minutes, until tender but still crisp. Place margarine, lemon juice, and mustard in a small microwave-safe dish. Microwave on HIGH for 10 to 15 seconds, until margarine melts. Stir and drizzle over steamed cabbage, tossing gently to coat evenly. Season with salt (if using) and pepper.
Yield: 4 servings
Calories: 34
Fat: 2g
Fiber: 2g
1 head cauliflower, about 4 lb.
3 T. reduced-fat margarine, at room temperature
1 T. fresh lemon juice
1 T. chopped fresh dill or 1 tsp. (5 ml) dried dill weed
1 T. chopped fresh parsley
1 tsp. grated lemon zest
1 large clove garlic, minced
1/2 tsp. ground cumin
Pinch cayenne pepper
Preheat oven to 350°F. Trim and discard all leaves off the cauliflower. Cut stem flush with the bottom of the head to allow it to sit steadily. In a small bowl, cream together remaining ingredients. Spread mixture evenly over the top and sides of the cauliflower. Place in a large oven-roof casserole and cover tightly with aluminum foil. Roast until cauliflower is fork-tender, about 1 1/4 hours. Carefully transfer whole cauliflower to a large heated serving platter. Spoon any pan juices over the top and serve at once.
Yield: 12 servings
Calories: 31
Fat: 2g
Fiber: 2g
1 1/4 tsp. unsalted butter
3/4 medium onion, chopped
2 cloves garlic, minced
2 T. all purpose flour
1 C. skim milk
13 ounces frozen chopped spinach, thawed and squeezed dry
1 T. plus 1 tsp. fresh lemon juice
3/4 tsp. lemon zest
2 T. plus 2 tsp. bottled real bacon pieces
1 T. plus 1 tsp. grated Parmesan cheese
Melt butter in a heavy nonstick skillet over medium high heat. Sauté onion and garlic about 6 minutes until tender. Add flour and cook 2 minutes, stirring frequently. Gradually whisk in milk. Increase heat to high and whisk 2-3 minutes, or until mixture boils and begins to thicken. Reduce heat to low and stir in remaining ingredients, except cheese. Season with salt and pepper to taste. Cook until heated through. Serve sprinkled with Parmesan cheese.
Yield: 4 servings
Calories: 110
Fat: 2.9g
Fiber: 3.9g
1/4 lb. Mixed baby greens
4 oz container pea sprouts or other sprouts
2 T. Canola oil
2 T. fresh lemon juice
2 tsp. Granulated sugar
1/4 tsp. seasoning salt
1 T. shelled, toasted sunflower seeds
In a salad bowl, toss together baby greens and sprouts. In a small bowl, whisk together oil, lemon juice, sugar and salt until creamy. Drizzle the dressing over the greens and toss lightly. Sprinkle with sunflower seeds. Serve salad immediately. Mixed baby greens or mesclun can be purchased loose or packages in the produce department. Remaining sprouts can be used in a sandwich.
Yields: 4 Servings
Serving Size: 1 cup
Calories: 95
Fat: 8.3g
Fiber: 1.3
1/4 C. chopped fresh flat-leaf parsley
1 T. chopped fresh rosemary
1 T. EVOO
2 tsp. grated lemon rind
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
4 lb. plum tomatoes, quartered lengthwise
3 garlic cloves, minced
Preheat oven to 400°. Place all ingredients in a large bowl, and toss well to combine. Place tomato mixture in a 13 x 9-inch baking dish. Bake at 400° for 30 minutes, stirring every 10 minutes. Remove mixture from oven. Preheat broiler. Broil tomatoes for 10 minutes or until they begin to brown. Remove from oven; stir gently to combine. Proof that simple foods are often best, this colorful multipurpose combination of tomatoes, herbs, and lemon smells almost as good as it tastes. To serve over pasta, cook 12 oz. dried pasta; drain and return pasta to pan. Stir in 3 C. of the roasted tomatoes; cook over low heat until liquid thickens. Serve with grated Parmesan cheese. Note: Place chilled tomatoes in heavy-duty zip-top plastic bags; freeze for up to 3 months.
Yield: 10 servings
Serving size: 1/2 C.
Calories: 53
Fat: 2g
Fiber: 2.2g
2 tsp. olive oil
16 C. trimmed Swiss chard (about 2 lb.)
1/4 to 1/2 tsp. crushed red pepper
3 garlic cloves, minced
1 T. fresh lemon juice
1/8 tsp. salt
Heat oil in a large Dutch oven over medium-high heat. Add chard; saute 1 minute or until slightly wilted. Stir in pepper and garlic. Cover and cook 4 minutes or until tender, stirring occasionally. Uncover and cook 3 minutes or until liquid evaporates. Stir in juice and salt.
Yield: 6 servings
Serving size: 1/2 C.)
Calories: 43
Fat: 1.8g
Fiber: 2.3g
4 C. diced plum tomato (about 2 lb.)
1 T. minced Quick Preserved Lemons
2 tsp. fresh lemon juice
1/2 tsp. salt
1 diced peeled avocado
2 T. chopped fresh parsley
Combine first 5 ingredients. Sprinkle with parsley.
Note: Nutritional analysis includes Quick Preserved Lemons.
Yield: 8 servings
Calories: 60
Fat: 4.2g
Fiber: 2.4g
1/2 teaspoon hot sauce
1/2 cup egg substitute
1/2 pound okra, cut into 1-inch lengths
1 cup panko bread crumbs
1 teaspoon salt
1 teaspoon white pepper
Preheat oven to 450 degrees F. In a small bowl, mix together the hot sauce and egg substitute. Roll okra in hot sauce mixture. In a shallow bowl, mix bread crumbs with salt and pepper. Transfer bread crumb mixture to a 1-gallon resealable plastic bag. Add the okra to the bag and shake until coated. Place a wire rack on top of a cookie sheet. Arrange okra on rack and bake until crisp, about 5 minutes.
Yield: 4 servings
Calories: 80
Fat: 1g
Fiber: 2g
1/2 teaspoon kosher salt
2 tablespoons red wine vinegar
1/4 cup fresh lemon juice
1/4 teaspoon paprika
1/4 teaspoon cumin
1/4 teaspoon cayenne pepper
2 tablespoons extra-virgin olive oil
1 (10-ounce) bag pre-grated carrots (grate your own)
1/2 cup loosely packed, chopped fresh cilantro
1/2 cup plumped raisins or currants
In a large non-reactive bowl, whisk together salt, red wine vinegar, lemon juice, paprika, cumin, cayenne, and olive oil. Add carrots and stir until completely coated. Add raisins and cilantro and stir once more.
Yield: 4 servings
Calories: 142
Fat: 7.2g
Fiber: 3g
6 medium artichokes
1 lemon, sliced
1 to 2 cloves garlic
1/4 C. olive oil
1/3 C. lemon juice or balsamic vinegar
2 cloves garlic, minced
1 T. minced fresh rosemary, mint, basil or tarragon
1/8 tsp. each salt and pepper
Rinse artichokes in cold water. With a sharp knife, cut off the top 1/3 of artichoke. Cut off just the base of the stem, leaving most of the stem in place. Turn artichokes stem side up and cut in half lengthwise starting at the stem. With spoon or knife, scrape out the fuzzy choke in the center and discard. In saucepot heat 3 inches of water to boiling. Add artichokes, lemon slices, garlic cloves. Return to boil, then reduce to simmer. Cover, simmer until artichokes are just tender when base is pierced with a fork, 15 minutes to 20 minutes, depending on size. Drain well. Combine all remaining ingredients in 9x13x2-inch glass baking dish. Add drained artichokes, cut side down. Cover and refrigerate until ready to grill. (Can be done a day ahead.) To grill: Lift artichokes from marinade, reserving marinade, and place on grill over hot coals, cut side up. Cook until deep golden brown, about 10 minutes. Brush with marinade, then turn and cook until cut side is golden brown, about 10 minutes longer. Brush with marinade. Serve hot or at room temperature.
Yield: 6 servings
Calories: 173
Fat: 9g
Fiber: 10g
12 baby artichokes, trimmed and sliced in halves or quarters (pre-boiled 10m if you like, makes tender leaves)
4 T. olive oil
2 garlic cloves, sliced
5 tsp. lemon juice
1 tsp. grated zest
Salt and pepper to taste
Heat oil in skillet. Sauté garlic for 1 minute. Add artichokes, turning and stirring, for 10 minutes. Add remaining ingredients and serve.
Alternative Recipe:
Marinate sliced artichokes in the ingredients, covered for a couple hours at room temp, then grill or sauté, and serve. This adds a bit more depth to the flavor.
Yield: 3 servings
Serving Size: 4 baby artichokes with 1/4 of dressing
Calories: 125
Fat: 14g
Fiber: 6g
1 3/4 pounds medium or 2 1/4 pounds baby artichokes
1 T. minced garlic
Dash red pepper flakes
Dash saffron
1/2 tsp. orange zest
1/2 tsp. salt
1/4 C. olive oil
1/2 C. water
1 T. orange juice
2 T. chopped black olives
1 T. slivered almonds
1 T. minced parsley
Trim the artichokes. If using mediums, quarter them lengthwise. Place them in a bowl of acidulated water (water with a little vinegar, lemon or lime juice) to prevent discoloration. Drain. Cook the artichokes, garlic, red pepper flakes, saffron, orange zest, salt, olive oil and water over medium heat in a large, covered skillet until the artichokes are tender, about 15 minutes. Shake the pan from time to time to stir the contents. If necessary, add a little more water to keep the bottom covered. Then the artichokes are easily pierced with a knife, remove the lid and raise the heat to high. Cook, stirring until only a thin coating of liquid remains on the bottom of the pan, about 3 minutes. Add the orange juice, olives, almonds and parsley, and cook, stirring, just until they are heated through. Serve warm.
Yield: 4 servings
Calories: 177
Fat: 15g
Fiber: 4g
4 large artichokes
1 lemon, cut into quarters
Cooking Instructions
Slice about 1” from the artichoke tops and trim the stems. Remove the outer leaves and trim any hard, spiky points with scissors. Put about 2 inches of water in a large pot and insert a rack or steam basket into the pot.
Bring the water to a boil. Meanwhile, prepare an ice bath. Place the artichokes on the rack and steam uncovered, until the bottom is tender and the outer leaves can be pulled off easily, about 25 to 30 minutes. Remove the artichokes from the rack with a large spoon and plunge them into the ice bath. Drain and refrigerate until serving time. Place one whole artichoke on 4 chilled plates and serve with a lemon wedge over each artichoke.
Yield: 4 servings
Calories: 78
Fat: 0g
Fiber: 9g
1 pound fresh Brussels sprouts
low-fat, low-salt chicken stock
2 shallots, sliced thin
1/2 teaspoon olive oil
1/4 cup toasted walnuts
Trim the Brussels sprouts, pulling off any yellowed or withered leaves. Cut an X in the stem of each sprout. Place in a pot and just cover with chicken broth. Simmer until just done, about 7 minutes. Remove sprouts from the broth. Simmer the broth until you have 2 tablespoons left. In a non-stick pan, sauté the shallots in olive oil until wilted. Place the sprouts in the pan and add the reduced broth. Set aside until ready to serve. To serve, reheat and garnish with toasted walnuts.
Yield: 6 servings
Calories: 62
Fat: 3g
Fiber: 3g
2 cloves garlic
2 tsp. olive oil
4 C. sliced zucchini (4 to 5 small)
1 tsp. dried mint or basil, crushed, or 1 T. snipped fresh mint or basil
1/4 tsp. salt
1/8 tsp. pepper
2 T. finely shredded Parmesan or Romano cheese
In a large skillet cook the whole garlic cloves in hot oil until lightly browned; discard garlic. Add the zucchini, dried mint or basil (if using), salt, and pepper to the oil in the skillet. Cook, uncovered, over medium heat about 5 minutes or until the zucchini is crisp-tender, stirring occasionally. To serve, sprinkle with the Parmesan cheese and fresh mint or basil (if using). Makes 6 servings.
Yield: 6 servings
Calories: 35
Fat: 2g
Fiber: 1g
1/2 tsp. non-aromatic olive oil
1 dried red pepper or 1/8 tsp. cayenne pepper
1/2 lemon sliced
1 tsp. lemon zest
8 C. washed and stemmed collard greens, torn in bite size pieces
2 C. ham stock
1/8 tsp. salt
1 T. lemon juice
Heat the oil in a chef’s pan on medium high. Lay the lemon slices and chili pepper in the pan and cook 2 minutes. Pour in the ham stock and collards and bring to a boil. Reduce the heat and simmer 10 minutes. Stir in the zest, salt and lemon juice and set aside until you are ready to serve.
Yield: 6 servings
Calories: 57
Fat: 0g
Fiber: 3g
2 T. Sugar
2 T. Soy Sauce
1 T. White Wine Vinegar
2 tsp. Olive Oil
1/4 tsp. Red Pepper Flakes
1/4 tsp. Ground Ginger
Scant 1/4 tsp. Garlic Powder
24 Small Button Mushrooms (8oz.), Quartered
2 T. Green Onion, Sliced
In a medium saucepan combine sugar, soy sauce, vinegar, oil, red pepper flakes, ginger and garlic powder. Add mushrooms and green onion. Cook and stir over medium heat until heated through.
Yield: 4 servings
Calories: 71
Fat: 2.7g
Fiber: .7g
1 lb. broccoli
2 T. olive oil
Salt and freshly ground black pepper
Preheat oven to 500 degrees Wash and drain broccoli. Pat dry. Cut into florets. In a large bowl, toss the broccoli with the oil and salt and pepper to taste. Arrange florets in a single layer on a baking sheet and roast, turning once, for 12 minutes, or until just tender. Transfer broccoli to a serving bowl.
Yield: 4 servings
Calories: 83
Fat: 7.3g
Fiber: 1g
1 tsp. olive oil
1 tsp. butter
1 (10 oz.) pkg. pearl onions
1/3 C. water
1 tsp. sugar
1 T. chopped fresh thyme
2 T. dry white wine
1/4 tsp. salt
1/8 tsp. black pepper
Heat oil in a medium nonstick skillet over medium heat. Melt butter in pan. Add onions, and cook 5 min. or until lightly browned, shaking pan frequently. Add water and sugar, and bring to a boil. Cover, reduce heat, and simmer 8 min. Uncover and cook 2 min. or until liquid evaporates. Stir in thyme and remaining ingredients; cook 1 min. To peel pearl onions easily, slice off the root ends and drop into boiling water for less than a minute. Drain and rinse with cold water. Pinch the stem end of each, and a peeled onion will pop out. When they’re in the skillet, shake the onions frequently for even browning.
Yield: 4 servings
Calories: 55
Fat: 2.2g
Fiber: 1.4g
1 1/2 to 2 lb. of your choice of the following, or any combination of: “baby” packaged fresh carrots, brussel sprouts, yellow squash (you can also use broccoli, cauliflower and zucchini)
1/2 C. water
1/2 C. balsamic vinegar
1 T. butter
Salt and freshly ground black pepper
Chopped parsley leaves, for garnish
Place veggies in a pan with water and vinegar. Bring to a boil and cover. Reduce heat to medium and cook 10 minutes. Remove lid and raise heat back up. Allow the water to boil away and the vinegar to reduce and glaze the veggies, about 5 to 7 minutes. When the vegetables are glazed, to a sweet, rich brown color add butter to the pan. Turn veggies to coat lightly with butter. Season with salt, pepper and serve. Garnish with parsley. For an optional glaze for the vegetables, substitute 1/4 melted butter and 1/4 C. honey for 1/2 C. balsamic vinegar. Follow method as listed.
Yield: 4 servings
Calories: 83
Fat: 3.2g
Fiber: 1g
1 tsp. Olive Oil
1/4 C. chopped Red Bell Pepper
1/4 C. chopped Scallion
1/2 tsp. Flour
1/4 C. Chicken Broth
1 tsp. White Wine
2 C. Cauliflower Florets, blanched
1/2 oz. grated Parmesan Cheese
1 slice Bacon, cooked crisp & crumbled
1 tsp. chopped fresh Basil
In 9″ skillet, heat oil; add bell pepper and scallions and cook over medium-high heat, stirring frequently, until bell pepper is tender-crisp, 1-2 minutes. Sprinkle flour over vegetables and stir quickly to combine; cook, stirring constantly, for 1 minute. Add broth and wine and, stirring constantly, bring mixture to a boil. Reduce heat to low and stir in remaining ingredients; cook until thoroughly heated, 2 – 3 minutes.
Yield: 2 servings
Calories: 105
Fat: 6g
Fiber: 4g
3 spears Asparagus, trimmed and sliced diagonally into 1″ pieces
1 small Summer Squash, sliced thin
1/2 C. small Cauliflower Florets
1 medium Carrot, peeled and sliced diagonally into 1/4″ slices
2 1/2 tsp. Olive or Walnut Oil
1 tsp. finely chopped Shallot (or green onion + garlic)
1/2 tsp. dried Thyme, crumbled
Pinch Black Pepper
1/2 small Red Onion, sliced thin
1 1/2 tsp. Balsamic Red Wine Vinegar
In large saucepan, bring 2 quarts water to a boil. Add the asparagus, squash, carrot and caulifower and cook for 2 minutes. Drain and rinse under col running water. In a medium bowl, combine oil, shallot, time and pepper. Add hot vegetables and onion and toss well. Cover and chill in the fridge for 2-3 hours, tossing occasionally. Just before serving, stir in vinegar and toss well.
Yield: 4 servings
Calories: 47
Fat: 3g
Fiber: 1g
4 medium tomato(es), chopped into 1/2-inch pieces (or 2 pints smaller tomatoes)
1 medium cucumber(s), seeded and chopped into 1/2-inch pieces
1/2 medium red onion(s), chopped into 1/2-inch pieces
1 T. lemon zest
1/2 tsp. table salt
1/4 tsp. black pepper
In a large bowl, toss together all ingredients. Allow to stand for at least 20 minutes. Yields about 1 C. per serving.
Yeild: 6 servings
Calories: 21
Fat: .2g
Fiber: 1.2g
1 1/2 pounds asparagus, tough stems removed, cut into 1-inch lengths
1 1/2 tsp. unsalted margarine (or olive oil)
1 T. sesame seeds
1 tsp. reduced-sodium soy sauce
1 tsp. Oriental sesame or peanut oil
1/8 tsp. black pepper
In a heavy 10-inch skillet, bring an inch of unsalted water to a boil. Add the asparagus and cook, covered, for 3 minutes or until just tender. Drain in a colander, rinse under cold running water to stop the cooking, and drain again. Set aside. In the same saucepan, melt the margarine over moderate heat; add the sesame seeds and cook, stirring, for 3 to 4 minutes or until the seeds are golden. Return the asparagus to the pan; add the soy sauce, sesame oil, and pepper, and cook, stirring, for 1 minute or until the asparagus is heated through.
Yield: 4 servings
Calories: 57
Fat: 4g
Fiber: 1g
1 large cabbage – coarsely chopped
2 T. butter
1 T. sugar
1 large onion – chopped fine
2 large Granny Smith apples – peeled and chopped
1/4 C. red wine vinegar
1/2 C. beef broth
1/2 tsp. salt
2 large bay leaves
8 cloves
1 C. dry red wine
In a large heavy skillet, melt the butter over medium high heat. Sprinkle in the sugar and stir until dissolved. Add the onion and apples. Stir fry for 5 minutes. Add the cabbage and fry for 5 more minutes. Add red wine vinegar, beef broth, salt, bay leaves, and cloves. Let the mixture simmer, covered, for 25 minutes. Discard bay leaves and cloves. Serve.
Yield: 6 servings
Calories: 124
Fat: 4.4g
Fiber: 1.9g
2 1/2 pounds fresh brussels sprouts
1 T. olive oil
1 tsp. cumin seeds
1/3 C. chopped fresh basil leaves or 2 T. dried basil
2 T. butter
Salt and pepper
Trim and discard stem ends from brussels sprouts; rinse sprouts. Cut each in half, through stem end. Add olive oil, brussels sprouts, and cumin seeds to a 5- to 6-quart pan over high heat; stir often until sprouts are slightly browned, about 5 minutes. Add 1 C. water (and the basil if using dried); cover, reduce heat to medium-high, and cook, stirring occasionally, until sprouts are tender when pierced, 6 to 8 minutes. If liquid evaporates before sprouts are tender, add a little more water to prevent scorching. Uncover and add butter; stir often until butter is melted. Stir in fresh basil, if using, and salt and pepper to taste. Pour into a serving bowl.
Yield: 10 servings
Calories: 65
Fat: 3.3g
Fiber: 5g
3/4 C. Water
8 medium carrots (about 1 lb.), peeled and sliced diagonally 1/2″ thick
1 cinnamon stick
3/4 tsp. ground cumin
1/2 tsp. ground ginger
1/4 tsp. ground coriander
1/8 tsp. cayenne pepper
2 tsp. honey
2 tsp. lemon juice
In 10: skillet bring water to a boil and add the carrots, cinnamon, ginger, coriander, cumin and cayenne. Adjust heat so that the liquid bubbles gently, cover and simmer 12 minutes. Uncover, add honey and lemon juice, raise heat to high and boil until liquid has evaporated and the carrots are just tender, about 4 minutes.
Yield: 4 servings
Calories: 58
Fat: 0g
Fiber: 2g
1 1/2 lb. Brussels sprouts
3 T. good olive oil
3/4 tsp. kosher salt
1/2 tsp. freshly ground black pepper
Preheat oven to 400 degrees F. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt and serve immediately.
2 tsp. Olive Oil
2 C. thinly sliced Onion
2 T. finely chopped Fresh Ginger
2 T. Mild Curry Powder
1 tsp. minced Garlic
10 C. Cauliflower Florets (2 medium heads)
1 C. chopped, seeded Tomato
1 C. Plain whole Milk Yogurt
1/2 C. finely chopped Cilantro stems
1 tsp. Salt
lemon wedges & cilantro sprigs, optional
Heat oil in a dutch oven over medium high heat. Add onion and ginger; cover and cook 3 minutes, stirring frequently. Reduce heat to medium. Add mild curry powder and garlic; cook 30 seconds; stirring constantly. Add cauliflower and next four ingredients, stirring well to combine. Bring to a boil (yogurt will curdle); cover, reduce heat, and simmer 20 minutes. Serve with lemon wedges and cilantro.
Yield: 8 servings
Serving Size: 1 C.
Calories: 83
Fat: 2.7g
Fiber: 4.3g
1 lb. mini-carrots
1/2 C. skim milk
2 sprigs fresh tarragon, mint or parsley
Pinch of ground nutmeg
1 tsp. red wine vinegar
Salt and black pepper
Cut the carrots into thin strips (2″ by 1/4″). Put the carrots and milk into a medium saucepan over high heat. Bring the milk to a boil, but be careful it does not boil over. Reduce the heat; add the tarragon, mint or parsley and nutmeg. Cover and simmer for 2 minutes; uncover and continue cooking for 8 to 10 minutes, or until the carrots are tender and the milk is absorbed. Remove and discard the tarragon, mint or parsley. Sprinkle with the vinegar. Add salt and pepper to taste. Use fresh, not dried herbs in this recipe. The dried tend to give the dish a bitter taste.
Yield: 6 servings
Calories 62
Fat 0.3 g
1/4 C. Low-salt chicken broth
1 C. Chopped zucchini, yellow crookneck, pattypan, scallopini, or sunburst summer squash
1/2 C. Shiitake mushrooms or brown mushrooms, chopped
1/4 C. Green onion, sliced
1 T. Fresh basil, chopped or 1 tsp. crushed dried basil
1 T. Fresh thyme, chopped, or 1 tsp. crushed dried thyme
1 clove Garlic, minced
1/4 tsp. Pepper
1-1/2 C. Spaghetti squash cooked, seeded, and fluffed into strands
4 Sweet bell peppers, any color
1/4 C. Shredded nonfat or low-fat swiss or cheddar cheese
In a skillet, heat chicken broth to simmering. Add squash, mushrooms, onion, herbs, garlic and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or until vegetables are tender. Remove from heat. Stir in spaghetti squash. Slice tops off of bell peppers and discard seeds. Spoon filling into peppers; sprinkle on shredded cheese. Add tops. Place in a shallow baking dish sprayed with aerosol cooking spray. Cover and bake in a 375 F oven for 30 to 35 minutes, or until heated through.
Yield: 4 servings
Calories: 73
Fat: 2g
Fiber: 4g
4 C. Vertically sliced Onions
1/4 C. fresh Lime Juice
1/2 tsp. Kosher Salt
1 C. chopped Tomato (sub quartered cherry tomatoes, if desired)
1/4 C. chopped fresh Cilantro
2 tsp. chopped fresh Mint
1 tsp. Lime Zest
Combine first 3 ingredients in a medium bowl and let stand at room temperature 1 hour. Stir in the tomato and remaining ingredients.
Yield: 8 servings
Serving Size: 1/3 C.
Calories: 29
Fat: .2g
Fiber: 1.4g
1/3 C. sliced Almonds
1 lb. (1″) diaganolly sliced carrots (about 3 cups)
1 12oz. bag Broccoli Florets (about 6 cups)
1 T. Butter
1/4 C. finely chopped Shallots
1/2 C. Chicken Stock
1/2 tsp. Salt
1/4 tsp. Pepper
Preheat oven to 350 degrees. Spread almonds in a single layer in a shallow pan. Bake for 7 minutes or until lightly browned and fragrant, stirring occasionally. Cool completely and set aside. Place carrots in a large saucepan of boiling water, cook 3 minutes. Remove with slotted spoon and plunge into ice bath to stop cooking; drain. Cook broccoli in boiling water for 2 minutes, remove and place into ice bath to stop cooking; drain. Melt the butter in a 12 inch skillet over medium high heat. Add the shallots; sauté 2 minutes or until tender. Reduce heat to medium. Add carrots, broccoli, stock, salt and pepper. Cover and cook 6 minutes or until vegetables are crisp tender. Sprinkle with almonds.
Yield: 12 servings
Serving Size: 1/2 cup
Calories: 54
Fat: 2.6g
Fiber: 2.3g
2 1/2 T. Butter
1 C. sliced Shallots
1/3 C. Balsamic Vinegar
2 tsp. chopped fresh Thyme
1 tsp. Lemon Zest
3/4 tsp. Salt
1/4 tsp. Pepper
2 lb. Green Beans, trimmed (10 cups)
Melt butter in saucepan over mdeium high heat. Add shallots; sauté 4 minutes or until golden. Stir in vinegar, cook 1 1/2 minutes. Remove from heat. Stir in thyme, zest, salt and pepper. Cook beans in boiling water 3 minutes or until crisp-tender; drain. Place beans in a large bowl. Stir in shallot mixture; toss well to coat.
Yield: 10 servings
Serving Size: 1 cup
Calories: 90
Fat: 2.9g
Fiber: 3.3g
8 Green Onions
1 T. Butter
1/4 tsp. Pepper
2 C. fresh or frozen (thawed) Green Peas
1/4 C. Water
1 tsp. chopped fresh Marjoram
1/8 tsp. Salt
Remove green tops from onions and reserve for another use. Cut white portion of each onion into 1/2 inch pieces. Melt butter in a skillet over medium heat. Add onion and pepper; cover and cook 3 minutes. Stir in peas and water; bring to a boil. Cover and cook 5 minutes or until peas are tender. Uncover and cook 2 minutes or until liquid evaporates. Remove fro heat, stir in marjoram and salt.
Yield: 4 servings
Serving Size: 1/2 cup
Calories: 97
Fat: 3.2g
Fiber: 4.8g