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Category: Vegetables

Summer Squash and Onion Sauté

Summer Squash and Onion Sauté

2 T. Vegetable Oil

3 small Yellow Squashes, trimmed and cut into 1/4” slices

1 small Onion, sliced

2 T. minced Fennel Fronds

1/4 C. low fat Sour Cream

Salt and Pepper

1 T. minced Fresh Chives

 

Heat oil in nonstick skillet over medium heat. Add squash and onions and toss until vegetables are coated with oil. Reduce heat to low, cover and cook, stirring occasionally, until vegetables are just tender, about 6 minutes.  Stir in fennel and sour cream; season with salt and pepper to taste. Cook, uncovered, just until heated through 1 to 2 minutes. Sprinkle with chives and serve.

Swiss Chard with Chickpeas and Couscous

Swiss Chard with Chickpeas and Couscous

1 10-ounce box couscous

1/2 C. pine nuts

3 T. olive oil

2 cloves garlic, thinly sliced

1 15.5-ounce can chickpeas, rinsed

1/2 C. raisins (dark or golden)

2 bunches Swiss chard, stems trimmed

3/4 tsp. kosher salt

1/2 tsp. black pepper

 

Place the couscous in a bowl. Add 1 1/2 C. boiling water and stir. Cover tightly and let stand for 10 minutes. Meanwhile, in a large skillet, over low heat, toast the pine nuts, shaking the pan frequently, until golden, 3 to 4 minutes. Transfer to a plate. Return skillet to medium heat, add the oil, and heat for 1 minute. Add the garlic and cook for 1 minute. Add the chickpeas, raisins, chard, salt, and pepper. Cook, stirring occasionally, until the chard is tender, about 5 minutes. Remove from heat. Fluff the couscous with a fork and divide among individual plates. Top with the chard and sprinkle with the pine nuts. Tip: It’s easy to vary this basic recipe from one week to the next. Try using spinach instead of Swiss chard, almonds in place of pine nuts, or currants as a substitute for raisins.

L’Etoile’s Braised Cremini Mushrooms with Leeks, Herbs & Cheese

L’Etoile’s Braised Cremini Mushrooms with Leeks, Herbs & Cheese

4 C. Chicken stock

2 tsp. Olive oil, divided

2 lg Shallots, finely diced

1/2 C. Madeira wine

3 Fresh thyme sprigs, plus 1 T. chopped thyme leaves

1 Fresh rosemary sprig, plus 1 tsp. chopped rosemary leaves (reserved)

Salt and freshly ground black pepper, to taste

12 large Cremini mushrooms (about -1/2 lb) stems discarded

2 Leeks, white parts only, cleaned and chopped

2 T. Chopped fresh parsley

1/4 C. finely shredded aged Goat Cheese or other aged hard cheese such as Asiago or Parmesan

 

In a medium saucepan, bring chicken stock to a boil over high heat. Boil until reduced to 1 C. and reserve. Preheat oven to 350 degrees. In a large nonstick sauté pan, heat 1 T. oil over medium heat. Add shallots and sauté until lightly browned, 5 to 7 minutes. Remove from heat, add Madeira and carefully return to high heat. Boil until reduced to a syrup. Add reduced chicken stock, thyme sprigs, and rosemary sprigs and a pinch of salt and pepper. Cook over high heat until mixture is slightly reduced, 3 to 5 minutes. Pour into a shallow casserole, add mushroom caps, stem sides up. Cover and braise in the over for 30 minutes. Take casserole from oven, remove mushroom caps and set aside. Strain braising liquid and set it aside. Heat remaining 1 tsp. oil in a nonstick sauté pan over medium-high heat. Add leeks and stir until translucent. Add braising sauce and cook until sauce is thick and thoroughly coats leeks, 5 to 8 minutes. Cool sauce slightly; stir in chopped fresh thyme, rosemary, and parsley. Stuff mushroom caps with leek filling; arrange caps on a small baking sheet. Preheat broiler. Just before serving, sprinkle stuffed mushrooms with cheese. Broil until heated through and cheese melts, about 1 minute.

Grilled Asparagus, Zucchini and Halloumi Salad

Grilled Asparagus, Zucchini and Halloumi Salad

1 C. cherry tomatoes (sliced in half)

1 tsp. olive oil

Salt and pepper to taste

1 handful asparagus (trimmed)

1 zucchini (sliced thinly)

1 tsp. olive oil

1/2 pound halloumi (sliced 1/4 inch thick)

1/2 lemon (juice)

2 T. basil pesto

1 T. olive oil

1/2 lemon (juice)

2 handfuls spinach

 

Toss the tomatoes in the olive oil, salt and pepper and place skin side down on a baking sheet. Roast the tomatoes in a preheated 400F oven for 10-15 minutes. Blanch the asparagus in boiling water and then rinse in cold water to stop the cooking process. Toss the zucchini and asparagus in the olive oil, salt and pepper to coat. Grill the zucchini and asparagus until they have nice grill marked, about 1-3 minutes. Brush the olive oil onto the gill and grill the halloumi cheese. Pour the lemon juice onto the halloumi. Mix the pesto, olive oil and lemon juice in a bowl. Toss everything together.

Braised Baby Leeks Vinaigrette

Braised Baby Leeks Vinaigrette

12 baby leeks

3 T. butter

2 C. hot vegetable stock

Salt and freshly ground pepper, to taste

3 T. champagne vinegar

3/4 C. Basil Oil

2 T. heavy cream

1 T. snipped fresh chives

 

Position a rack in the middle of the oven and preheat to 325 degrees F. Butter an 8-inch square baking dish and a piece of parchment paper cut to size (for the top); set aside. Cut off the stem ends (roots) and green tops of the leeks. Slice the leeks lengthwise, leaving one inch near the root end intact to keep the leeks from falling apart. Wash thoroughly under cold water to remove all sand. Place leeks in the prepared baking dish and cover with the stock. Salt and pepper lightly and cover with the parchment paper, buttered side down. Cook until leeks are tender and the stock is reduced to a glaze. Turn leeks 2 or 3 times while baking. Cool to lukewarm. While the leeks are cooling, mix the vinegar with a pinch of salt and pepper. Whisk in the oil and cream. Correct the seasoning and add the chives. Pour the vinaigrette mixture over the leeks and serve lukewarm.

Steamed Asparagus with Lemon-Shallot Sabayon

Steamed Asparagus with Lemon-Shallot Sabayon

2 lb. Asparagus

4 large Egg Yolks

1/4 C. fresh Lemon Juice

1/2 tsp. sugar

Salt and Pepper

3/4 C. Dry White Wine

3 T. Dijon Mustard

1 Shallot, finely minced

1 T. minced Parsley

1 T. minced Chives

 

Steam asparagus to your preference. Drain and refresh in cold water. In top of double boiler over simmering water, whisk together egg yolks, lemon juice, sugar and salt and pepper to taste. Continue whisking until yolks begin to lighten in color, about 3 minutes. Whisking vigorously, add wine and heat until volume more than doubles, about 5 minutes. You need a strong arm and patience, but suddenly this mixture will lighten and swell considerably. Whisk in mustard, shallot and herbs; remove from heat. Spoon over asparagus and serve. Variation: Try cilantro instead of parsley as accompaniment for smoked fowl or grilled fish.

Carrot, Cauliflower, and Green Bean Pickles

Carrot, Cauliflower, and Green Bean Pickles

2 medium carrots, peeled, trimmed, cut into 1/4 x 3-inch sticks
1/4 head of cauliflower, separated into 1-inch florets with stems attached
4 oz.green beans, trimmed, left whole

Pickling liquid:
1 C. apple cider vinegar
1 1/2 C. water
2 T. sugar
1 tsp. salt
1/4 tsp. crushed red pepper flakes
2 garlic cloves, peeled and crushed with the side of a knife
1 large bushy sprig fresh tarragon

Make these wonderful pickles up in a quart-sized canning jar or in a 1-quart covered casserole or small mixing bowl with a lid. They are ready within three days. Place prepared vegetables in a bowl and add enough water and ice cubes to cover. Refrigerate while making the pickling liquid. Combine the cider vinegar, water, sugar, crushed red pepper flakes, and salt in a large saucepan; heat to boiling. Drain the vegetables and add to the pickling mixture. Heat to boiling. Set a strainer over a large bowl. Strain. Reserve liquid and vegetables separately. When vegetables are cool enough to handle, pack snugly in a wide-mouthed quart jar or place in a bowl with a tight-fitting lid; add the garlic and tarragon. Return the liquid to the saucepan and heat to boiling. Pour over the vegetables. Cover tightly and refrigerate at least three days. Remove from liquid before serving.

Deviled Cauliflower

Deviled Cauliflower

1/3 C. plain nonfat yogurt
1/4 C. grated Parmesan cheese
1/4 C. Dijon mustard
1/4 tsp. dried tarragon
1 slice whole wheat bread, made into crumbs
1 T. fresh tarragon, chopped
1 tsp. olive oil
2 lb. cauliflower, cut into florets

Preheat oven to 375F. Coat an 8″ sq pan w/ nonstick olive oil spray. In a small bowl, stir together yogurt, cheese, mustard & dried tarragon. In another bowl, combine bread crumbs, tarragon & olive oil. Stir vigorously to coat the crumbs with oil. Steam cauliflower in a large pot w/ 2″ water, just until tender about 8 min. Spread the cauliflower evenly in the prepared pan. Spoon the mustard mixture over the cauliflower and stir gently to coat. Sprinkle bread crumbs over the top. Bake until the crumbs are crisp and well browned, 15-20 minutes.

Yield: 6 servings
Calories: 74
Fat: 3g
Fiber: 2g

Carrot & Squash Stir Fry

Carrot & Squash Stir Fry

1 T. margarine or cooking oil
1 clove garlic, minced
1/4 tsp. dried basil, oregano, or Italian seasoning, crushed
1 medium carrot, cut into julienne strips (1/2 C.)
1 small zucchini and/or yellow summer squash, cut into julienne strips (1 C.)
2 medium leeks, thinly sliced (2/3 C.), or 2 green onions, thinly sliced (1/4 C.)
3 T. grated Parmesan or Romano cheese

Place margarine or cooking oil in a wok or large skillet. Preheat over medium-high heat. Stir-fry garlic and basil, oregano, or Italian seasoning in hot margarine or cooking oil for 15 seconds. Add carrot. Stir-fry for 1 minute. Add zucchini and/or yellow squash. Stir-fry for 2-1/2 minutes. Add leeks or green onions and stir-fry about 1-1/2 minutes more or until vegetables are crisp-tender. Sprinkle with Parmesan or Romano cheese; toss gently. Serve immediately.

Yield: 2 Servings
Calories: 127
Fat: 8g
Fiber: 2g

Crispy Veggie Fries

Crispy Veggie Fries

1 egg
1 C. mushroom caps, cleaned
1 C. bite-sized broccoli florets
1 C. bite-sized cauliflower pieces
1 pkt. Shake ‘N Bake Extra Crispy Seasoned Coating Mix

Preheat oven to 425°F. Beat egg in small bowl. Dip vegetables in egg; shake in coating mix. Place breaded vegetables on lightly greased shallow pan. Bake 20 min. or until crisp and golden brown.

Yield: 6 servings
Calories: 70
Fat: 2g
Fiber: 1g

Artichokes with Roasted Pepper Dip

Artichokes with Roasted Pepper Dip

2 red bell peppers
2 artichokes (1 pound)
12 C. water
3 lemon slices
1 bay leaf
2 tsp. olive oil
2 tsp. Dijon mustard
1 tsp. red wine vinegar
1/4 tsp. dried fines herbes
1/8 tsp. black pepper
1 T. finely crumbled feta cheese
1/2 tsp. capers

Preheat broiler. Cut bell peppers in half lengthwise, discarding seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 20 minutes. Peel and set aside. Cut off artichoke stems, and remove bottom leaves. Trim about 1 inch from tops of artichokes. Bring water, lemon slices, and bay leaf to a boil in a large Dutch oven. Add artichokes; cover, reduce heat, and simmer 25 minutes or until a leaf near the center of each artichoke pulls out easily. Drain well; discard lemon and bay leaf. Set aside. Combine bell peppers, oil, mustard, and vinegar in a blender; process until smooth. Combine bell pepper mixture, fines herbes, and black pepper. Spoon 2/3 C. into a serving bowl; sprinkle with feta and capers. Serve with artichokes. Cover and chill remaining dip.

2 servings (serving size: 1 artichoke and 1/3 C. dip)
Calories: 105
Fat: 4g
Fiber: 7g

Artichoke Hearts Riviera

Artichoke Hearts Riviera

20 ounces artichoke hearts
1/2 C. dry vermouth
1 T. lemon juice
1 clove garlic, crushed
1/2 tsp. dry mustard
freshly ground black pepper
1/2 T. tarragon
1 T. chopped parsley
2 T. margarine

Cook artichoke hearts. Drain. Combine vermouth, lemon juice, garlic, seasonings and margarine in a saucepan. Cover and simmer 5 minutes. Pour over cooked artichoke hearts. Garnish with chopped parsley.

Yield: 6 Servings
Calories: 109
Fat: 4g
Fiber: 1g

Herb Roasted Vegetables

Herb Roasted Vegetables

5 C. cut-up assorted fresh fall vegetables, such as carrots, onions, parsnips, rutabagas and turnips
1/3 C. Kraft LIGHT DONE RIGHT! Zesty Italian Reduced Fat Dressing
1/3 C. Grated Parmesan Cheese

Preheat oven to 450°F. Toss vegetables with dressing and cheese.
Place vegetable mixture in lightly greased foil-lined 15x10x1-inch baking pan. Bake 40 to 45 min. or until vegetables are tender, stirring occasionally. Use Your Grill: Preheat grill to medium heat. Toss vegetables with dressing and cheese; place in prepared pan as directed. Grill 40 to 45 min. or until vegetables are tender, stirring occasionally.

Yield: 6 servings
Calories: 100
Fat: 4g
Fiber: 3g

Vlad’s Very Garlicky Greens

Vlad’s Very Garlicky Greens

5 to 7 cloves garlic, peeled, plus 2 cloves garlic, one sliced, one minced
Enough olive oil to cover the bottom of a wide saute pan
4 big handfuls greens (baby mustard, turnip, chard), picked and roughly shredded
Salt and freshly ground black pepper

Place saute pan over medium heat and then lightly crush 5 to 6 garlic cloves. When the pan is hot, add just enough oil to cover the bottom of the pan and add the garlic. Cook, stirring frequently until golden brown (3 to 5 minutes). Remove from the oil. At this point, the greens can be quickly Sauteed for a mild garlic flavor. If you’re looking for something a little stronger, thinly sliver 1 clove and add it to the pan stirring constantly (burned garlic is not Good Eats, nor is anything that touches it). Once the slivers turn golden, add the greens and toss to coat with the hot oil. Season with salt and pepper as soon as the greens start to wilt and plate immediately. If you’re looking for even more garlic flavor, finely mince a clove of garlic and toss it into the greens during the last 30 seconds of cooking and toss the greens to distribute. Keep the pan and the greens moving constantly, if you can. Serve as a side dish or toss with pasta and serve as a main course.

Yield: 4 servings

Haricots Frites

Haricots Frites

1 1/4 lb., 4 large handfuls, haricots verts – thin green beans, trimmed
2 T. light in color oil, such as vegetable oil or peanut oil
2 T. sesame seeds
Salt

Bring 2 inches water to a boil in a large skillet. Salt water once it comes to a boil. Blanch haricots verts in boiling water 2 minutes, drain and cool. Pat beans dry on paper towels. Dry skillet as well and return to heat. Heat pan over high flame and add oil to coat the bottom of pan. Add beans to hot oil and stir fry using tongs to move and toss the beans until they are charred and very hot, 3 to 4 minutes. Sprinkle beans with sesame seeds and cook 30 seconds more, to both toast the seeds and distribute them. Pile fried beans onto a serving plate and sprinkle with salt, to your taste.

Jalapeno-Lime Corn on The Cob

Jalapeno-Lime Corn on The Cob

1/2 stick butter
1 lime, juiced and zested
1 small jalapeno, seeded
1 clove garlic
1 tsp. sweet paprika
6 ears corn on the cob, husked
1 slice bread, of any kind
Coarse salt

Combine butter, lime, jalapeno, garlic and paprika in food processor and pulse process until smooth. Place on waxed paper or plastic and roll. Place in freezer until ready to serve. Cook corn by boiling, steaming or grilling. Cut disks of butter and rub onto corn, nesting the butter in a slice of bread to apply it to the hot corn. Season ears with salt (and fight over the hot buttered bread slice!)

Yield: 6 servings
Calories: 157
Fat: 8.8g
Fiber: 4.2g

Zucchini Snack Pizzas

Zucchini Snack Pizzas

1 very large zucchini, washed and trimmed
1 tomato, coarsely chopped
3 oz. mozzarella cheese, grated
4 to 6 basil leaves, chiffonaded, for garnish

Preheat oven to 400 degrees F.
Cut the zucchini horizontally or severely on the bias about 1/3 inch thick. Brush with olive oil and season with salt and pepper. Either roast on baking sheet in oven for about 10 minutes or grill. Zucchini strips should retain body and firmness. Sprinkle cooked zucchini with chopped tomato and mozzarella. Return to oven and allow cheese to melt, about 5 to 8 minutes. Remove from oven and sprinkle with basil.

Yield: 4 servings
Calories: 72
Fat: 3.8g
Fiber: 1.9g

Creamed Spinach Casserole

Creamed Spinach Casserole

2 bags (9 to 10 oz. each) fresh spinach leaves
6 oz. (3/4 of 8-oz. pkg.) Neufchatel Cheese, 1/3 Less Fat than Cream Cheese, softened
1/4 C. fat free milk
3/4 tsp. lemon pepper seasoning

Preheat oven to 350°F. Empty spinach into a large colander. Pour boiling water over the spinach until wilted. Squeeze the spinach to remove excess moisture; place on cutting board and coarsely chop. Mix remaining ingredients in large bowl. Stir in spinach. Spoon into greased 1-quart baking dish. Bake 25 to 30 min. or until heated through.

Yield: 6 servings
Calories: 90
Fat: 7g
Fiber: 2g

Braised Greens With Chipotle-Chile Vinaigrette

Braised Greens With Chipotle-Chile Vinaigrette

2 1/4 cups low-salt chicken broth, divided
2 tablespoons sherry vinegar
2 tablespoons fresh lime juice
1 tablespoon vegetable oil
1/2 teaspoon dried oregano
1 canned chipotle chile in adobo sauce
3 pounds mustard greens
3 pounds turnip greens
6 garlic cloves, minced

Combine 1/4 cup broth, vinegar, and next 4 ingredients (vinegar through chile) in a blender; process until smooth.Remove stems from greens. Wash and pat dry; coarsely chop to measure 20 cups. Bring 1 cup broth to a boil in a stockpot over medium-high heat. Add garlic; cook 2 minutes, stirring frequently. Add 1 cup broth and greens; cover and cook 20 minutes or until wilted. Drain well. Serve with vinaigrette.

Yield: 8 servings
Serving size: 1 cup greens and 1 tablespoon vinaigrette

Calories: 70
Fat: 2.5g
Fiber: 2.1g

Balsamic Grilled Vegetables

Balsamic Grilled Vegetables

1 medium yellow squash, sliced on bias
1 medium zucchini, sliced on bias
1 medium eggplant, sliced into 1/2-inch thick circles
1 red onion, sliced in 1/2-inch thick circles
2 Roma tomatoes, sliced in 1/2 lengthwise
1 red bell pepper, stemmed, seeded, and quartered
1 yellow bell pepper, stemmed, seeded, and quartered
3 portobello mushroom caps, gilled and peeled
3 green onions
Kosher salt
Freshly ground black pepper
1/2 cup extra-virgin olive oil
1/2 cup balsamic vinegar

Preheat grill to high. Prepare all vegetables. Place vegetables in a roasting pan with the mushroom caps and green onions. Season vegetables generously with salt and pepper, and toss with the olive oil and balsamic vinegar. Place vegetables, cut side down, on the hot grill and cook for a couple minutes on each side, or until tender and nicely marked by the grill. Remove from grill and toss with an additional 1/4 cup balsamic vinegar. Season with salt and pepper, to taste.

Yield: 10 servings
Calories 81
Fat: 5g
Fiber: 3g

Chesapeake Corn and Tomatoes

Chesapeake Corn and Tomatoes

1 1/2 T. butter or margarine
3 C. corn
1/2 C. fresh tomatoes, diced
1/4 C. chopped green bell pepper
1 1/2 tsp. OLD BAY® Seasoning
1 tsp. Parsley Flakes

Melt butter in medium skillet. Add corn and sauté 4-5 minutes. Add tomatoes, bell pepper and seasonings. Cook until tomatoes are just hot.

Yield: 6 servings
Serving Size: 1/2 C.

Calories: 124
Fat: 4g
Fiber: 2g

Artichokes with Shrimp and Cilantro Salsa

Artichokes with Shrimp and Cilantro Salsa

1/2 C. seasoned rice vinegar (or 1/2 C. distilled white vinegar plus 1 T. sugar)
1 T. mustard seeds
1 tsp. whole black peppercorns
4 thin quarter-size slices fresh ginger
3 large artichokes (about 12 oz. each), each 4 to 4 1/2 inches in diameter
12 ounces tiny cooked shrimp
1/3 C. minced pickled scallions
1/4 C. minced cilantro
1/4 C. minced fresh mint or
1 T. dried mint
2 T. reduced-sodium soy sauce
1/4 to 1/2 tsp. chili oil
Mint or cilantro sprigs

In a 6 to 8 quart (6 to 8 liter) pan, combine 1/4 C. (60 ml) of the vinegar, mustardseeds, peppercorns, ginger, and 4 quarts (3.8liters) water. Cover and bring to a boil over high heat. Meanwhile, remove coarse outer leaves from artichokes and trim stems flush with bases. With a sharp knife, cut off top third of each artichoke. With scissors, trim thorny tips from remaining leaves. Immerse artichokes in cold water and swish back and forth vigorously to release debris; then lift artichokes from water and shake briskly to drain. Lower artichokes into boiling vinegar-water mixture. Then reduce heat and simmer, covered, until artichoke bottoms are tender when pierced (about 35 minutes). Drain, reserving cooking liquid. Let artichokes stand until they are cool enough to handle Pour artichoke cooking liquid through a fine strainer set over a bowl; discard ginger and reserve mustard seeds and peppercorns. Place shrimp in strainer. Rinse shrimp with cool water; then drain well, place in a bowl, and mix with reserved seasonings, remaining1/4 C. (60 ml) vinegar, scallions, minced cilantro, minced mint, soy sauce, and chili oil. (At this point, you may cover and refrigerate artichokes and shrimp mixture separately until next day. With a sharp knife, cut each artichoke in half lengthwise. Remove sharp-pointed inner leaves and scoop out fuzzy centers. Set each artichoke half on a salad plate. Spoon shrimp mixtures equally into artichokes; garnish with mint sprigs.

Yield: Makes 6 servings
Calories: 122
Fat: 3g
Fiber: 4g

Hearts of Palm with Lemon Dressing

Hearts of Palm with Lemon Dressing

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

Asparagus with Sherry-Wine Vinaigrette

Asparagus with Sherry-Wine Vinaigrette

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

Cold Artichoke Starter

Cold Artichoke Starter

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

Mixed Greens with Peppered Turnips

Mixed Greens with Peppered Turnips

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

Stuffed Cherry Tomatoes

Stuffed Cherry Tomatoes

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

Steamed Cabbage

Steamed Cabbage

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

Roasted Whole Cauliflower

Roasted Whole Cauliflower

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

Creamed Lemon Spinach

Creamed Lemon Spinach

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

Baby Greens with Fresh Lemon Dressing

Baby Greens with Fresh Lemon Dressing

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

Tomatoes Roasted with Rosemary and Lemon

Tomatoes Roasted with Rosemary and Lemon

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

Spicy Swiss Chard with Lemon

Spicy Swiss Chard with Lemon

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

Tomato Salad with Avocado and Preserved Lemons

Tomato Salad with Avocado and Preserved Lemons

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

Air-fried Okra

Air-fried Okra

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

Quik Carrot-Raisin Slaw

Quik Carrot-Raisin Slaw

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

Grilled Artichokes

Grilled Artichokes

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

Sautéed Baby Artichokes

Sautéed Baby Artichokes

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

Artichokes Braised With Saffron, Black Olives and Almonds

Artichokes Braised With Saffron, Black Olives and Almonds

Artichokes Braised With Saffron, Black Olives and Almonds1 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

Steamed Artichokes

Steamed Artichokes

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