Kristen's Recipes

1 1/2 lb. yellow summer squash, sliced thin (peeling is optional)
1 small sweet onion, sliced thin and halved
1 medium green bell pepper, sliced in slender strips
1 T. brown sugar Twin
1 1/2 oz. packet Butter Buds©
1/4 tsp. fresh cracked black pepper

Spray a large nonstick skillet very lightly with olive oil cooking spray. Place onion, green pepper and squash in pan and cover. Cook over medium heat, stirring frequently. When squash begin to get tender, add brown sugar, Butter Buds®, and black pepper. Cook until desired tenderness is obtained. Serve immediately. Note: Do not add any salt until you have tasted the squash. The Butter Buds® add enough for most people’s tastes.

Yield: 6 servings
Calories: 38
Fat: trace
Fiber: 3g

1 lemon, juiced
1 T. extra-virgin olive oil
Coarse grained salt and cracked black pepper
1 tsp. green peppercorns, drained and smashed
1 zucchini, sliced lengthwise into paper thin slices
Parmesan, sliced into long curls

Whisk together the lemon juice, olive oil, salt, pepper, and green peppercorns. Taste and adjust seasonings. Roll each zucchini slice into a coil and place on serving plate. Pour dressing over zucchini. Drop Parmesan shavings over the plate. Serve immediately.

Yield: 6 servings

Calories: 63
Fat: 4.8g
FIber: .5g

Note: To make zucchini ribbons, cut a thin slice off the zucchini, discard. Place zucchini cut side down on a cutting board so it doesn’t roll. Drag a sharp carrot peeler across the zucchini, pressing down hard as if you were peeling a carrot. You will get nice long ribbons and if you don’t so what! The dressing is delicious and presentation doesn’t always matter! Do the best you can and move on.

3 large carrots, peeled
1 1/2 lb. chayote squash, peeled and cut into julienne strips
Butter-flavored cooking spray
2 large garlic cloves minced
4 sprigs of fresh thyme or 1/4 tsp. crushed dried
salt (optional) and freshly ground pepper
2 T. (30 ml) fresh lemon juice

Blanch carrots in boiling water for 3 minutes. Drain and refresh under running cold water. Cut carrots into thin julienne strips. Lightly spray a large nonstick skillet with cooking spray. Place over medium heat. Add the carrots, chayote, garlic, and thyme. Cook, stirring frequently, until vegetables are crisp-tender, about 10 minutes. Season with salt (if using) and pepper to taste. Toss with lemon juice. Serve at once.

Yield: 12 servings
Calories: 23
Fat: trace
FIber: 2g

3 C. grated Rutabega
3 C. grated Carrot
3 chopped Green Onions

Dressing:
2 T. lemon juice
2 T. rice vinegar
2 T. sugar
2 tsp. soy sauce
1/4 tsp. chili-garlic sauce (optional)
2 T. vegetable oil
1 tsp. sesame oil
Salt and pepper

In large bowl, toss together rutabaga, carrot, and green onion. In separate bowl, whisk together lemon juice, vinegar, sugar, soy sauce, chili-garlic sauce (if using), vegetable oil, and sesame oil; pour over vegetables and toss until vegetables are evenly coated. Season to taste with salt and pepper.

Yield: 6 servings
Calories: 138
Fat: 5.7g
Fiber: 2g

2 Medium Zucchini; sliced very thin
1 Egg
1 tsp. Prepared mustard
1/8 tsp. Ground white pepper
1/8 tsp. Ground nutmeg
1 Green onion; sliced thin
1/2 C. Lowfat Swiss cheese; grated

Put the zucchini in a colander or on towels to drain off the moisture. Combine the remaining ingredients. Add the zucchini and mix well. Pour into a lightly oiled 2-quart casserole. Bake at 350 F for
40 to 45 minutes.

Makes 3 Servings
72 calories
5 grams fat
fiber 1g

1 (10-oz.) packages fresh spinach, divided
1/8 C. finely chopped green onions
1/2 tsp. sesame seeds, toasted
1 tsp. low-sodium soy sauce
1/4 tsp. dark sesame oil
1/8 tsp. kosher salt
2 garlic cloves, minced

Steam pinach, covered, for 5 minutes or until the spinach wilts; place steamed spinach in a colander. Cool slightly, and squeeze dry. Place spinach in a bowl. Add onions and remaining ingredients; toss mixture well to combine. Serve chilled or at room temperature.

3 servings (serving size: about 1/4 C.
Calories: 31
Fat: 0.9g
Fiber: 2.8g

1 lb fresh mushrooms, quartered
1 onion, diced
1 clove garlic, chopped
1/2 tsp. Italian seasoning
1/4 tsp. seasoning salt
1 dash pepper
2 T. chopped fresh parsley
2 T. water
4 T. melted butter

Preheat oven to 350 degrees F. In a 1 quart casserole dish combine mushrooms, onion, garlic, green pepper, Italian seasoning, seasoning salt, pepper and parsley. Pour water and butter over mixture and cover. Bake in preheated oven for 40 to 45 minutes.

Yield: 6 servings
Calories: 99
Fat: 8g
Fiber: 2g

1 T. soy sauce
1 T. rice vinegar
1 T. peanut oil
1 T. water
1 T. tahini (pureed sesame seeds)
1 tsp. chopped fresh ginger
1/2 tsp. chopped garlic
1 T. SPLENDA® Granular
Pinch red pepper flakes
48 medium-size asparagus spears trimmed, peeled and cleaned

In a food processor, combine everything except the asparagus and mix until thoroughly blended. Set aside. Cut the asparagus into two-inch pieces, on the diagonal. Half fill large skillet with water, cover and bring to a boil. Add the asparagus and simmer just until crisp-tender, approximately four to five minutes. Drain well but do not rinse. Transfer to serving bowl. Pour the sauce over the hot asparagus and toss to coat. Serve warm or at room temperature.

Yield: 7 servings
Serving Size: 2/3 cup

Calories: 70
Fat: 4g
Fiber: 3g

1/2 tsp. Lemon Zest
1 T. Lemon Juice
2 T. EE Olive Oil
1 tsp. Dijon Mustard
1/2 tsp. Salf
1/4 tsp. Pepper
2 cloves Garlic, minced
2 1/2 lb. Green Beans, trimmed
1/3 C. sliced almonds, toasted
1 T. fresh Thyme Leaves

Combine first 7 ingredients, from zest to garlic, to prepare vinaigrette. Stir well with a whisk to fully combine ingredients, and set aside. Cook beans in a large pot of boiling water 4 minutes or until crisp tender. Drain well. Place beans in a large bowl. Whisk up the vinaigertte, then pour over beans; toss well to coat. Sprinkle with almonds and thyme.

Yield: 12 servings
Serving Size: 1 C.

Calories: 53
Fat: 2.3g
Fiber: 3.6g

1 T. oil
1/2 cup chopped onion
1 1/2 cups corn (scrape right off the cob, or use frozen and thawed)
1/2 cup diced red pepper
1/2 cup diced green pepper
1/2 cup halved cherry tomatoes
2 T. fresh lemon juice
2 T. minced fresh basil
Fresh ground pepper and salt to taste

Heat the oil in a large skillet over medium-high heat. Add the onion and sauté for 5 minutes. Add the corn and peppers and sauté for 5 more minutes. Add the cherry tomatoes and lemon juice. Cover and cook for 3 minutes. Add in basil, black pepper, and salt and cook 1 more minute.

4 lb. spaghetti squash
1 T. margarine
3 garlic cloves, minced
1 C. fresh parsley, chopped, or grated zucchini
1/4 C. plain lowfat yogurt, (optional)
Fresh ground black pepper

In large pot of boiling water, cook whole spaghetti squash until tender when pierced with skewer, about 30 minutes (some varieties of spaghetti squash may take longer). In small skillet, melt margarine over medium-low heat; add garlic and cook until tender, about 1 minute. Drain squash and cut in half crosswise. Scoop out seeds. Run tines of fork lengthwise over squash to loosen spaghetti-like strands; scoop out strands into baking dish or serving bowl. Add garlic mixture, parsley, yogurt (if using), and pepper to taste; toss to mix.

1 T. olive oil
1 onion, julienned
3 cloves garlic, chopped
1 lb. Brussels sprouts
2 tsp. chopped fresh thyme
1 tsp. freshly cracked black pepper
2 T. sherry vinegar
Salt

Preheat the oven to 350°. Score the bottoms of the sprouts with an X. Heat the olive oil in a large ovenproof sauté pan over high heat until smoking hot. Add the onion and garlic and sauté for 1 to 2 minutes, or until fragrant. Add the Brussels sprouts and toss to mix well. Place the pan in the oven and roast the vegetables for about 10 minutes. Remove the pan from the oven, add the thyme, pepper, and sherry vinegar and return the pan to the oven. Cook until tender, about 5 more minutes. Remove from the oven and season to taste with salt. Place on a serving platter and serve warm.

2 lb. button mushrooms
1 sweet onion or red onion, cut into chunks
1 small zucchini, cut into chunks
1 small eggplant, cut into chunks
1 yellow squash, cut into chunks
1 C. dry sherry
3 cloves garlic, chopped
2 shallots, chopped
1/4 C. sherry vinegar
1 tsp. green peppercorns
1/3 C. extra virgin olive oil
1 T. chopped fresh thyme
Salt
Freshly ground black pepper

Soak 12 bamboo skewers in a pan filled with water for at least 30 minutes, then dry them with a kitchen towel. Put the vegetables on the skewers and set aside. To prepare the marinade, combine the sherry, garlic, and shallots in a small sauté pan over high heat and reduce until about 1 T. of the sherry remains. Transfer the sherry mixture to a medium bowl and add the sherry vinegar and peppercorns. Whisk in the olive oil until emulsified. Add the thyme and season to taste with salt and pepper. Pour the marinade over the vegetables and set aside to marinate for at least 30 minutes. In the meantime, prepare the grill. Place the skewers on the hot grill and cook, occasionally brushing the vegetables with the leftover marinade. Cook for 5 to 8 minutes, or until the vegetables are crisp-tender. Remove skewers from the grill, set on a platter, drizzle with remaining marinade, and serve immediately.

1 1/2 lb. Fresh Green Beans
1/3 C. Pine Nuts
2 T. Olive Oil
Minced Shallots
1/4 C. Fresh Lemon Juice
1 T. Chopped Fresh Parsley
Salt and Freshly Ground Pepper

Snap off ends of beans, wash them under cold running water. Bring saucepan of salted water to boil. Add the beans and cook uncovered, until tender but still a bit crunchy-2 to 4 minutes, depending on size. Drain and immediately plunge them in a large bowl of ice water to stop cooking and set the green color. Drain well. Place pine nuts in a small baking dish and toast, stirring often, until lightly golden, 3-5 minutes. Set aside. Heat oil in med. skillet over med. heat. Add shallots and stir once or twice. Add beans, lemon juice, pine nuts and parsley and season with salt and pepper. Raise heat to high and cook just long enough to heat beans, 1-2 min.

1 box frozen cauliflower
2 bacon slices, finely chopped
2 scallions, trimmed and finely chopped

Cook cauliflower according to package directions. Heat a heavy nonstick skillet over medium high heat. Cook bacon 4-5 minutes or until browned. Add scallions, cauliflower and salt and pepper to taste. Cook 2 minutes, stirring frequently until hot.

1 T. soft margarine or vegetable oil
1 onion, chopped
1 potato, cut in small cubes
1 bay leaf
1 lb. Brussels sprouts, halved if large
1 red bell pepper, cut in 1/2-inch pieces
1/4 C. basic vegetable stock, or chicken stock
Fresh ground black pepper, to taste
2 T. fresh parsley, chopped or green onions

In a large nonstick skillet, melt margarine or vegetable oil over medium heat; cook onion, potato and bay leaf, stirring often, for 2 to 3 minutes or until onion is softened. Add Brussels sprouts, red pepper and stock; cover and cook for 8 to 10 minutes or until sprouts and potatoes are tender (add water if necessary to prevent scorching). Season with pepper to taste. Serve sprinkled with parsley or green onion

2 C. Sliced Onion
2 C. Sliced Tomato
2 C. Sliced Zucchini
1 1/2 tsp. Italian Seasoning
Black Pepper

Pre-heat oven to 350 degrees. Layer vegetables in a 2-qt. casserole dish that has been sprayed with a non-stick coating. Sprinkle each layer with 1/2 tsp. seasonings & pepper. Bake for 30-45 minutes, depending on how soft you want the vegetables

2 T. Walnut or vegetable oil
1/2 C. Chopped roasted red bell peppers
1/4 C. Chopped walnuts
1 sm. Garlic clove, minced
Cooked Asparagus, drained well, and patted dry
Dash Pepper

Heat oil in medium skillet over medium-high heat until hot. Add roasted bell peppers, walnuts and garlic; cook and stir 1 1/2 to 2 minutes or until thoroughly heated. Arrange asparagus in serving dish. Spoon warm roasted bell pepper mixture over asparagus. Sprinkle with pepper.

8 yellow onions, or white onions
1 tsp. salt
1/2 tsp. paprika
2 T. butter or margarine, melted
1/4 C. tomato juice
3 T. honey

Cut onions in half crosswise. Place in greased large shallow casserole. Combine salt, paprika, melted butter, tomato juice and honey. Pour over onions. Cover dish and bake at 300 degrees F for 1 hour or until onions are tender.

1 medium onion – coarsely chopped
8 oz mushrooms – quartered 6 Japanese eggplants – cut in cubes (or one large regular eggplant, salted & drained)
3/4 HEAD of garlic – crushed or chopped fine
1 C. water
1 T. dried basil or 1/4 cup fresh chopped
Pepper to taste

In a large heavy bottomed pan (or Dutch oven), sauté (in water or veggie stock) onions over medium heat until soft and sweet. Add mushrooms, eggplant, garlic and water. Keep on med – high heat stirring occasionally until the water is boiling (about 2 min). Turn down heat to a simmer and cover about 1/2 hour or until eggplant is done and very soft (regular eggplant may take a bit longer). Add basil and pepper to taste. Reheat when ready to serve.

1 lb. Green Beans, trimmed
1 pint Cherry Tomatoes
2 T. Fresh Basil, chopped
1 T. Red Wine Vinegar

In large saucepan bring an inch of water to a boil. Add the green beans and cook 6-7 minutes, until the beans are just tender. Reserve 2 T. of the cooking water, then drain and set aside. In heavy skillet heat oil, add tomatoes and cook, shaking, until the skins begin to burst (about 2 minutes). Add basil, beans, cooking water, and vinegar. Cook, uncovered, for 2 minutes or until beans are heated through.

1 C. Chopped Onion
1 C. Sliced Mushrooms
1 tsp. Minced Garlic
1 16oz. Can no salt Green beans, drained, or pre-steamed fresh beans

Spray skillet with nonstick cooking spay. Sauté onions, mushrooms and garlic. Add beans and heat through.

1/4 cup red wine vinegar
1/4 cup dry red wine
1/4 cup honey
1 T. chopped red onion
1 T. Worcestershire sauce
1 T. olive oil
1/2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. ground red pepper
1 garlic clove, minced
4 cups diced zucchini

Combine the first 10 ingredients in a microwave-safe bowl, and stir well. Microwave at HIGH 2 minutes or until mixture is hot; stir in zucchini. Cover; marinate in refrigerator at least 1 hour. Drain and serve.

Note: I made this the other night, and my husband and I did NOT like it. The texture of the raw zucchini was not appealing to us, and the marinade flavor was overpowered by the vinegar. If you dislike raw zucchini or overly vinegary flavors, don’t try this!

12 oz baby zucchini
4 scallions, thinly sliced
1 inch piece fresh ginger root, peeled and grated
2 T. white wine vinegar
1 T. light soy sauce
1 tsp. light brown sugar
3 T. vegetable stock
Finely grated zest and juice of 1/2 lemon and 1/2 orange
1 tsp. cornstarch

Place the zucchini in a saucepan of lightly salted boiling water and cook for 3 or 4 minutes or until just tender. Drain well and return to pot. Set aside. Meanwhile, put all the remaining ingredients, except the cornstarch, into a saucepan and bring to a boil, stirring occasionally. Simmer for 3 minutes. Blend the cornstarch with 2 tsp. cold water in a small bowl, then stir into the sauce. Bring the sauce to a boil, stirring constantly, until the sauce has thickened. Pour the sauce over the zucchini in the pan and heat gently. Transfer to a warmed serving dish and serve.

1 package 10 oz frozen artichoke hearts
1/2 red onion, sliced VERY thin
6 cloves garlic, whole
Juice of lemon, divided
Fresh rosemary sprig, chopped

Add all ingredients to a lidded casserole, reserving half the lemon juice. Bake covered for about an hour. Uncover, add reserved lemon juice, and bake another 5 minutes.

2 C. slivered onions
1 T. water
1 tsp. fresh thyme (1/4 tsp. dried)
2 sprays of Olive-oil Pam
2 T. Orange Zest
Dash freshly ground pepper
11/2 lbs. fresh asparagus

Combine onions, water, thyme, and orange rind in a 13″ x 9″ baking dish; stir well. Spray lightly with Pam. Cover and bake at 400* for 45 minutes until onions are golden and tender. Remove from oven. Stir in pepper; push onion mixture to side of dish. Snap off tough ends of asparagus. Add to dish; spray lightly with Pam, toss gently. Spoon onion mixture over asparagus. Cover and bake at 350* for 15 minutes or until asparagus is crisp-tender.

1 pound red onions, peeled and cut into 1-inch chunks
2 pints brussel sprouts, trimmed, halved
2 small zucchini, halved lengthwise and cut into 1-inch chunks
2 T. olive oil
1 T. cumin seeds
salt and pepper, to taste

Heat the oven to 400°F. Combine the onions, brussel sprouts, zucchini, olive oil, cumin seeds, salt and pepper in a large bowl and toss well. Transfer the vegetables to two baking sheets and roast until softened slightly and lightly browned, about 40 minutes. Transfer to a serving dish and serve warm or at room temperature. 3/4 cup Calories 83 Dietary Fiber 3 g

2 T. Oil
1 tsp. Seasoned Salt
1/4 tsp. Each Pepper and Marjoram
Assorted Vegetable chunks, such as potatoes, carrots, onion, parsnips, bell peppers, etc

Heat oven to 350

Combine all but veggies. Stir. Place veggies in oil mix and toss or stir to coat well. Spread on ungreased cookie sheet in single layer. Bake 20 minutes. Turn and stir vegetables and bake an additional 20-25 minutes, or until tender. Stir an additional time part way through cooking.