Peel a Vidalia or Walla Walla onion. Make two cuts into the onion, in a cross shape, going down to 1/2 – 3/4 of the way through the onion. Place the onion in Aluminum Foil. To 1/4 C. Balsamic vinegar add a dash or two of oregano and garlic powder. Sprinkle this mixture over the onion and in between the sliced bits, pulling it apart a bit if necessary. Wrap the onion up and place it on the grill until tender, about an hour, depending on the size of the onion.
1lb. Broccoli
2 tomatoes, each cut into 4 wedges
2 T. water
1/2 tsp. Oregano
1 clove Garlic, minced
1oz. Feta Cheese, crumbled
2 T. sliced Black Olives
Trim broccoli, remove tough ends, wash and cut into small spears. Arrange broccoli in a veggie steamer over boiling water. Cover and steam 5 to 8 minutes or until crisp tender. Drain, place in saucepan. Add tomato wedges, water, garlic and oregano to pan, stir gently. Cook uncovered, over medium low heat 10 to 15 minutes or until thoroughly heated, stirring occasionally. Sprinkle with Feta and olives. Remove from heat, Cover and let stand 2 to 3 minutes or until cheese melts.
5 C. (about 1 lb.) quartered mushrooms
1/4 tsp. crushed red pepper
10 garlic cloves — chopped
1/2 C. no-salt-added beef broth
Dash black pepper
2 T. chopped fresh parsley
Heat some chicken stock in a large nonstick skillet over medium-high heat until hot. Add the mushrooms, crushed red pepper, and garlic to skillet, and sauté for 3 minutes. Reduce heat to medium. Add broth and black pepper, and cook 5 minutes. Remove from heat, and sprinkle with parsley.
1 C. Haricot Verts
1 small yellow summer squash
1 Red Bell Pepper, cut into strips
1 clove garlic, minced
1/8 tsp. crushed dried tarragon
Sliced cherry tomato
2 tsp. Olive Oil
Clean and trim beans. Cut 4-1/2 inch thick slices of squash and hollow out centers to 1/4 inch of rind. Thread beans and red pepper slices through squash rings as if squash was a napkin ring. Steam bundles for 4 minutes or until beans turn bright green. Sauté garlic and tarragon in oil until garlic is soft, but not brown. Pour oil mixture over bean bundles and serve immediately with cherry tomato garnishes
Peel 3 whole medium carrots and cut into lengthwise chunks. Toss with 1 tsp. of olive oil and 1 tsp. of ground cumin. Coat baking pan with vegetable oil spray. Bake in 400 degree oven for 20-25 minutes, stirring occasionally to prevent sticking.
1 Cucumber, thinly sliced and unpeeled
1/2 C. Sliced Onion
1/3 C. Seasoned Gourmet Rice Vinegar
1/4 tsp. Pepper
Mix all ingredients. Serve immediately or let stand in refrigerator for 2-3 hours. Serve with slotted spoon or drain before serving.
4 slices turkey bacon (2 oz)
1 tsp. olive oil
1 large onion, thinly sliced
1 medium sized red cabbage (about 2 lbs), shredded (about 8 C.)
3/4 C. apple cider
1/4 C. cider vinegar
4 tsp. sugar
1/2 tsp. salt
1 large McIntosh apple, peeled, cored and cut into 1 inch pieces
Cook bacon in large nonstick pot over high heat until crisp, 5 minutes. Crumble into small pieces; reserve. Heat oil in same pot over medium heat. Add onion; cook, stirring frequently, until softened, about 10 minutes. Add cabbage; cook, stirring frequently, for 10 minutes. Stir in apple cider, vinegar, sugar, salt and apple. Bring to a boil over high heat. Reduce heat to low; simmer, covered, stirring occasionally, until cabbage is softened, about 1 hour. Remove from heat, stir in bacon.
Yield: 8 servings
Serving Size: 1/2 C.
Calories: 86
Fat: 2g
Fiber: 3g
7 C. cauliflower florets (about 1 3/4 lbs)
1 T. white wine or chicken/vegetable broth
2 garlic cloves, minced
1/2 C. diced green bell pepper
1/2 C. diced red bell pepper
1/2 C. diced yellow bell pepper
2 T. sliced green onions
1/4 C. chopped fresh dill weed
2 tsp. Lemon juice
Pepper
2 tsp white wine vinegar
Steam cauliflower, covered, 8 minutes or until crisp-tender; drain and set cauliflower aside. Heat wine in a medium nonstick skillet over medium-high heat. Add garlic and next 4 ingredients; sauté 2 minutes. Stir in the dill weed and next 3 ingredients; cook 1 minute. Spoon over cauliflower.
1 head Cauliflower
1 lg. Onion, finely chopped
2 cloves Garlic, finely chopped
141/2oz. Can Chopped Italian Tomatoes, with juice
2 T. Parsley, chopped
Pepper
Break cauliflower into flowerets. Add onion and garlic to hot nonstick skillet and cook until soft. Add tomatoes, a little of the tomato juice, and the parsley. Season to taste with pepper. Add cauliflower and simmer about 10 minutes, until tender. Add additional tomato juice if desired as it cooks.
4 medium carrots
1 T. fresh lime juice
1/8 tsp. finely grated fresh lime zest
2 T. finely chopped fresh cilantro leaves
1 tsp. vegetable oil
Garnish: fresh cilantro sprigs
Finely shred carrots and in a bowl toss together with remaining ingredients and pepper to taste. Serve salad garnished with cilantro.
3 large yellow onions
4 C. chopped, peeled carrots (about 1 1/4 pounds)
1 tsp. ground cardamom
1/8 tsp. white pepper
8 egg whites
Preheat the oven to 375F (190C). Coat a 12-cup muffin pan with cooking spray.
For the onion C.: Bring a large saucepot of water and 1 tsp. sea salt to a boil. Fill a medium mixing bowl with ice and water for a ice-water bath. Remove the skin from the onions and discard. Cut off 1/4 inch from the root and 3/4 inch from the top of each onion. Place the onions in the boiling water just long enough for the outer layer of the onion to be cooked, 2 minutes. Place the onions in the ice bath for 30 seconds to stop the cooking process. Remove the onions from the ice bath. Press down on the center of each onion to remove the outer layer of the onion. Repeat with the remaining onions to obtain 12 onion C.. If the onion layer breaks it is still usable. Use the remaining onions for other dishes. Using the same boiling water, add the carrots and cook until very soft, about 10 minutes. Drain in a colander. Place the carrots in a food processor and pur�e until smooth. Season with the cardamom, salt, and pepper. Remove the carrot mixture from the food processor and place in a medium bowl. Place the egg whites in a bowl, and using an electric mixer, beat the egg whites until stiff peaks form, about 3 minutes. Fold the egg whites into the carrot mixture. Place the onion C. in the muffin C.. If there is a tear in the onion just overlap it to form the cup. Spoon about 1/3 cup of the souffl� mixture into each onion cup. Bake for 15 minutes, or until the souffl� has set up and is lightly browned. Serve as a vegetable or a vegetarian entr�e.
Per serving: Calories 50; Protein 3g; Total Fat 0g; Saturated Fat 0g; Carbohydrates 9g; Dietary Fiber 2g; Cholesterol 0mg; Sodium 150mg
Variation: Bake the souffl� filling in souffl� C. coated with cooking spray and filled with 1/2 cup of filling. Bake for 20 minutes.
2 medium heads romaine lettuce
2 1/2 ounce slices French bread
2 garlic cloves, minced
2 T. grated Parmesan cheese
4 T. extra-virgin olive oil
4 T. water
4 T. fresh lemon juice
1 tsp. mustard
Cut stems from base of lettuce. Separate leaves, wash, wrap in towel, and chill in refrigerator. Cut bread into cubes, spread in a baking dish, sprinkle with garlic, and toast 5 minutes, until golden. Arrange lettuce leaves in a salad bowl. Sprinkle with croutons and Parmesan cheese. Combine olive oil, water, lemon juice, and mustard. Pour over lettuce and toss to coat. Season with pepper. 107 calories, 8 servings
1 lb. Brussels Sprouts
2 tsp. Butter
1 T. Fresh Lemon Juice
1 1/2 tsp. Coarse Grain Mustard
Grated Zest from one Lemon
Rinse the sprouts and trim off the stems. Cut an “X” into the base of each sprout. Steam the sprouts for 7 to 10 minutes over boiling water. (Do not overcook.) In a saucepan, slowly melt the margarine, stir in the lemon juice and mustard. Add the well-drained, cooked sprouts and toss. Serve immediately. Top with lemon zest (optional). Yield: 4 servings.
6 C. trimmed Brussels sprouts, halved (about 2 lb.)
1 T. olive oil, divided
1/8 tsp. black pepper
Cooking spray
3 garlic cloves, thinly sliced
1 T. fresh lemon juice
Preheat oven to 425°F. Combine the Brussels sprouts, 1-1/2 tsp. oil, and pepper. Place sprouts mixture in a 13 x 9-inch baking dish coated with cooking spray. Bake at 425°F for 25 minutes or until sprouts are crisp-tender. Keep warm. Heat 1-1/2 tsp. olive oil in a small skillet over medium-low heat. Add garlic, and cook for 3 minutes or until golden brown, stirring occasionally. Remove from heat; stir in juice. Add to sprouts mixture; toss well.
10 oz. frozen broccoli, chopped
2 each eggs
1/2 C. lowfat milk
1/4 C. unsifted all-purpose flour
1/2 tsp. baking powder
1/4 tsp. salt
1/4 tsp. ground nutmeg
8 oz. part skim mozzarella
1 tomato, cut into 6 wedges
Defrost broccoli in unopened package on high for 3 minutes; set aside for 5 minutes; remove from package, drain and cool. In a medium bowl, beat eggs until very light. Blend in milk, flour, baking powder, salt, and nutmeg. Fold in Muenster cheese and reserved broccoli. Pour into an ungreased 9-inch pie plate. Micro-cook uncovered on high until edges just start to look dry, 4 minutes. Stir, bringing edges toward center. Arrange tomato wedges on top; micro-cook on medium high (75% power) until firm to the touch, about 4 minutes. Let stand 2 minutes before cutting.
1 tsp. Butter
2 C. finely chopped leek (about 2 large)
6 C. finely chopped zucchini (about 5 small)
2 Garlic cloves, minced
Melt butter in a large nonstick skillet over medium heat. Add 2 T. chicken stock. Add leek; sauté for 2 minutes. Add zucchini, and garlic. Cover; reduce heat to medium-low, and cook 20 minutes, stirring occasionally. Uncover and cook over medium-high heat 10 minutes or until most of liquid evaporates. Serve immediately.
Peel and trim roots of 4 medium-size red onions; place, one at a time, on cutting board, root end down. Using sharp knife, cut into 8 wedges, stopping two thirds of way down to root end; do not cut all the way through. Place onions in glass pie plate; drizzle with 1 T. honey; sprinkle with freshly ground black pepper, to taste. Scatter 6 fresh thyme sprigs or 1/2 tsp. dried thyme leaves on top; pour 1/4 C. reduced-sodium chicken broth or water into pie plate. Cover with vented plastic wrap; cook in microwave on high (100% power) 18 to 20 minutes until onions are tender when pierced with tip of knife. When serving, spoon some of liquid from dish over onions.
3 large sweet onions (about 1-3/4 lb.)
Cooking spray
1/4 C. balsamic vinegar
1 T. olive oil
1 tsp. dried thyme
1/2 tsp. dried basil
1/8 tsp. pepper
Preheat oven to 450 degrees. Peel onions, leaving roots intact; cut each onion into 6 wedges. Place onion wedges in an 11 x 7-inch baking dish coated with cooking spray. Combine vinegar and remaining ingredients in a small bowl; pour vinegar mixture over onion wedges, tossing gently to coat. Cover and bake at 450 degrees for 25 minutes. Uncover and bake an additional 45 minutes or until tender.
6 large firm but ripe tomatoes
4 T. extra virgin olive oil
salt and pepper freshly ground, to taste
1/2 cup breadcrumbs
3 large garlic cloves, minced (green sprouts removed)
1/2 cup chopped, flatleaf parsley
Cut the tomatoes in half, sprinkle with salt and drain cut side down in a colander, for about 10 minutes. Then dry them well with paper towels. Heat half the olive oil in a large sauté pan. Cook the tomato halves, 4 to 6 at a time, cut side down for about 5 minutes or until golden. Place tomatoes in a lightly oiled baking dish. Sprinkle with salt and pepper. Preheat oven to 400 degrees. Combine breadcrumbs, garlic and a little of the parsley and spread atop the tomatoes. Drizzle with remaining olive oil. Bake for 10 to 15 minutes. Sprinkle with remaining parsley. 2 tomato halves Calories 110
1-1/2 tomatoes, thinly sliced
1/2 lb. eggplant, peeled and diced
1 celery rib, diced
1/2 C. onion, sliced
1 red bell pepper, seeded and cut into 1/4 inch strips
3 T. lemon juice
2 T. fresh dill, minced or 1 tsp. dried
Cooking Spray
2 cloves garlic, minced
1/4 tsp. pepper
Preheat oven to 400°F. Place half the tomato slices in the bottom of a lightly sprayed casserole dish. Toss remaining ingredients together in a mixing bowl. Transfer into tomato lined casserole dish. Bake 35 minutes, or until vegetables are tender.
1 10oz. pkg. Frozen Asparagus, thawed
1 Tomato, chopped
2 T. Green Onion, thinly sliced
3 T. Yogurt Cheese
1 T. Parmesan Cheese
1 tsp. mustard
10 lettuce leaves
Thaw frozen asparagus and drain well. In a medium bowl, combine the asparagus, tomatoes, onions and set aside. In a small bowl, whisk together the yogurt, cheese and mustard. Add to the vegetable mixture and toss until well coated. To serve, line salad plates with romaine lettuce leaves and spoon salad on top.
2 T. vegetable stock or water
1/2 lb. zucchini, quartered lengthwise and cut crosswise into 1 inch pieces
2 green onions, peeled and thinly sliced
1/8 tsp. salt optional
2-1/4 tsp. cilantro or parsley, chopped
1-1/2 tsp. lemon juice
Heat stock and zucchini in a heavy nonstick skillet over medium high heat. Reduce heat to medium low. Add onions and season with salt and pepper to taste. Simmer 4-5 minutes, or until zucchini is tender and liquid is evaporated. Stir in remaining ingredients and serve.
Yield: 4 servings
Calories 64
Fat: 0.4g
Fiber: 3.6g
1 tsp. salt
2 pounds asparagus spears, trimmed
3/4 C. (3 oz.) bleu cheese, crumbled
1/4 C. fat-free mayonnaise
1 tsp. lemon juice
1/4 tsp. freshly ground black pepper
2 bacon slices, cooked and crumbled (drained)
1/4 C. fat-free milk
Bring 1 gallon water and salt to a boil in a Dutch oven; add asparagus. Cook 2 minutes or until crisp tender. Drain and rinse with cold water. Pat dry with paper towels; chill. Combine bleu cheese, mayonnaise, juice, pepper, and bacon in a medium bowl, stirring with a whisk. Add milk, 1 T. at a time, stirring until smooth. Arrange asparagus on a platter; drizzle with sauce. 8 servings (serving size: about 1/4 pound asparagus and 1 1/2 T. sauce), calories 69, fat 3g, fiber 2g
1/2 cup Italian-seasoned breadcrumbs
3 T. grated Parmesan cheese
1/4 tsp. pepper
3 cups thinly sliced zucchini (about 1 pound)
2 egg whites, lightly beaten
Cooking spray
Preheat oven to 450 degrees. Combine first 3 ingredients; stir well. Dip the zucchini slices in egg whites; dredge in breadcrumb mixture. Place zucchini in a single layer on a baking sheet coated with cooking spray. Bake at 450 degrees for 20 minutes. Turn zucchini over; bake an additional 15 minutes or until outside is crispy and browned.
Yield: 4 servings
Calories: 94
Fat: 1.8g
Fiber: 0.6g
1-1/2 T. red wine vinegar
1 T. Dijon mustard
1/2 tsp. sea salt
1 tsp. extra-virgin olive oil
1 pound frozen shelled edamame, thawed
1 cup thinly sliced red onion
1/2 cup finely chopped celery
1 T. chopped fresh parsley
Blanching the onion and celery mellows their flavors, so they don’t overpower the edamame and tangy vinaigrette. Combine first 3 ingredients in a large bowl, stirring with a whisk. Add oil, stirring with a whisk until well combined. Cook edamame in boiling water 4 minutes. Add onion and celery; cook 1 minute. Drain well. Add edamame mixture to vinaigrette; toss well to coat. Stir in parsley. Chill 1 hour.
2 T. reduced-calorie margarine
1/4 C. firmly packed brown sugar
4 C. (2-inch) julienne-cut carrot
1/4 tsp. salt
1/4 tsp. pepper
1/4 C. chopped fresh parsley
Melt margarine in a large nonstick skillet over medium heat; add sugar, stirring until melted. Add carrots, salt, and pepper and cook 10 minutes, or until carrots are crisp-tender, stirring occasionally. Remove from heat. Stir in parsley.
1/2 C. Serving: calories: 57 fat: 1.9 g fiber: 1.9 g
1 T. olive oil
1 medium onion, finely diced (11/2 C.)
2 T. finely chopped fresh gingerroot
1 tsp. ground cinnamon
2 tsp. ground cumin
3 T. light brown sugar
2 pounds carrots, sliced (6 C.)
2 C. vegetable stock
1 tsp. salt (omit if using salted stock)
2 T. fresh dill
Heat the oil in a large skillet over medium heat. Add the onion and cook until it turns a golden color. Add the remaining ingredients, except for the salt and dill. Simmer until the carrots are tender but not mushy, about 15 minutes. Remove from the heat and allow to cool for 5 minutes. Stir in the salt and dill. 1/2 C. = 63 calories.
1 T. Olive Oil
1 T. minced fresh Garlic
1 1/2 lb. Asparagus (sliced 1 1/2”)
2 T. Balsamic Vinegar
2 tsp. Sugar
1 1/2 tsp minced Tarragon
Pepper
2 T. chopped toasted Pecans
2 bacon slices, cooked crisp and crumbled
Heat oil in a large nonstick skillet over medium high heat. Add garlic and sauté 1 minute. Add asparagus, cook 4 minutes or until tender. Combine vinegar and sugar in a small bowl and add to asparagus along with the tarragon and pepper to taste; stir well. Cook 2 minutes, stirring frequently. Sprinkle with pecans and bacon before serving.
1 C. = 134 calories, 7g fat, 4g fiber
1 medium red cabbage head
1 medium apple
1 T. vegetable oil
2 T. brown sugar
2 T. balsamic vinegar
1/2 tsp salt
1/2 tsp black pepper
Cut cabbage into quarters. Slice away the inner core and discard. Slice the quartered cabbage into thin strips. Core apple and chop into 1/2-inch (1cm) pieces. Heat oil in a large skillet. Add cabbage and apple and cook, uncovered, stirring for 10 minutes, until cabbage is wilted. Add brown sugar, vinegar, salt and pepper, and mix well. Cover and cook for 5 minutes more.
2 C. Green Beans
2 C. Broccoli, chopped
Dressing:
1/2 C. Water
2 T. light Soy Sauce
1 tsp. Rice Wine Vinegar
1/2 tsp. Sesame Oil
1 tsp. Honey
1/2 tsp. grated Ginger Root
Whisk dressing ingredients together. Set aside. Cut green beans into 2-inch pieces. If using frozen vegetables, cook green beans and broccoli following microwave directions on packaging. If using fresh vegetables, microwave green beans with water in covered bowl on high for 2-3 minutes. Remove cover carefully, allowing steam to escape away from you; stir green beans and add fresh broccoli florets. Cover and microwave together on high for 2 minutes. Drain green beans and broccoli; mix in dressing while still warm. Let vegetables chill in refrigerator until ready to serve (at least 5 to 10 minutes).
Yield: 4 servings
Calories: 50
Fat: .9g
Fiber: 2.4g
Cut a head of cabbage into 8 wedges. Place one wedge on a large piece of foil that has been sprayed with cooking spray. If desired, add slices of onion and carrot. Sprinkle on 2 T. Water, Vinegar, Apple Juice or other liquid. Wrap foil packet to totally enclose cabbage and prevent any liquid from draining out. Place on grill over low coals for 45 minutes to an hour.
Salad:
2 . Grape Tomatoes (Sliced in Halves)
1 1/4 C. Chopped Cucumber
2 T. Green Onion
Dressing:
1/4 C. Balsamic Vinaigrette
2 tsp. Olive Oil
1 tsp. Splenda
1/4 tsp. Black pepper
1/8 tsp. Salt
Combine all salad ingredients (grape tomatoes through onion) and toss gently. Combine all dressing ingredients (balsamic through salt) and stir with a whisk. Drizzle prepared dressing over salad mixture and gently toss.
Yield: 4 servings
Calories: 90
Fat: 3.8g
Fiber: 1.7g
3 1/4 C. Fresh Broccoli Flowerets
1/4 C. Chopped Green Onion
1/4 C. Chopped Pimento
3 Eggs
1 C. Evaporated Milk
1/2 C. Low-fat Cottage Cheese
3 T. Dry Sherry
3/4 tsp. Italian Seasonings
Pepper to taste
Pre-heat oven to 350. Lightly steam broccoli until tender. Arrange broccoli, green onion and pimento in 2 quart casserole dish coated with non-stick spray. In blender or food processor combine remaining ingredients and process until thoroughly mixed. Pour over broccoli. Bake 35 minutes, or until knife inserted into center comes clean.
2 tsp. olive oil
1 small onion, diced
3 cloves garlic, chopped
1 small zucchini, diced
1/2 C. sliced wild mushrooms or domestic mushrooms
1 red bell pepper, roasted, peeled, seeded, and diced
1/4 C. grated Parmesan cheese
1/4 C. ricotta cheese
2 tsp. sun-dried tomatoes, diced
1 tsp. fresh thyme
1/2 tsp. cracked black pepper
Salt to taste
1 T. unsalted butter, melted
6 sheets phyllo dough
For the filling, in a large sauté pan heat olive oil until very hot. Add onions and garlic and sauté until you can smell the aroma. Add zucchini and mushrooms and sauté until crisp-tender, about 3 minutes. Add peppers and mix well. Remove from heat and allow to cool. Add Parmesan, ricotta cheese, sun-dried tomatoes, thyme, and pepper and mix well. Season with salt and set aside. To assemble the pockets, preheat oven to 350°. Lay the sheets of phyllo out on a board and cut in half crosswise. Stack the sheets on top of one another and set to the side. Place 1 half-sheet on a board and brush with some of the melted butter. Top with another half-sheet of phyllo and brush with more butter. Place about a sixth of the filling mixture in the middle of the bottom half of the phyllo. Fold the sides of the phyllo over the mixture, then roll the phyllo up to resemble an egg roll. Brush with butter and place on a baking sheet. Repeat with remaining phyllo and filling. Bake for 20 to 30 minutes, or until golden brown. Remove from the oven and cool for a few minutes. Serve warm.
2 medium zucchini (about 5 oz. ea), cut into 1/4 inch thick slices
1 medium yellow straightneck or crookneck squash (about 5 oz), cut into 1/4
inch thick slices
1 medium tomato, cut into 8 slices
1 medium onion, sliced and separated into rings
2 T. plus 2 tsp. reduced calorie margarine
1 T. each grated parmesan cheese and chopped fresh parsley
1/2 tsp. each basil leaves and grated lemon peel
1/4 tsp. each salt and pepper
Preheat oven to 350. In bottom of shallow 1 1/2 quart casserole arrange zucchini and yellow squash in a single layer, overlapping slices slightly; top with tomato slices, then onion rings. Dot vegetables evenly with margarine and sprinkle evenly with remaining ingredients; bake until vegetables are tender, 25-30 minutes.
Makes 4 servings
Calories: 85
Fat: 5g
Fiber: 3g
1 C. cauliflower florets
1/3 C. lowfat sour cream
2 tsp. low fat mayonnaise
3/4 tsp. hot red pepper sauce
1/3 C. salsa
2 T. plus 2 tsp. low fat cheddar cheese, shredded
1 C. fresh corn, cooked
Cook the cauliflower florets by steaming them over boiling water for 5 minutes until tender. Drain and set aside. Combine all sauce ingredients in a large saucepan and cook over medium heat until bubbly, stirring constantly. Add the cooked cauliflower and corn. Toss well and serve.
Yield: 4 servings
Calories: 88
Fat 3.4g
Fiber 1.9g
1 lb. fresh green beans, trimmed (or steamed baby carrots or asparagus)
1 T. chopped fresh chives
1 T. chopped fresh parsley
2 tsp. butter
1/2 tsp. stone-ground mustard
1/4 tsp. salt
1/8 tsp. pepper
Steam green beans, covered, 5 minutes or until crisp-tender. Remove from steamer; toss with remaining ingredients.
Yield: 4 servings
Serving size: 3/4 C.
Calories: 53
Fat: 1.9g
Fiber: 4.2g
2 tsp. olive oil
2 C. (1 1/2-inch) diagonally cut asparagus
2 C. sliced mushrooms
1 C. snow peas, trimmed and diagonally cut
1 garlic clove, minced
1/3 C. finely chopped fresh parsley
1 1/2 tsp. grated lemon rind
1/4 tsp. kosher salt
1/8 tsp. coarsely ground black pepper
Heat oil in a large nonstick skillet over medium-high heat. Add asparagus, mushrooms, and snow peas; sauté 7 minutes or until vegetables are tender. Add garlic; sauté 1 minute. Combine parsley and remaining ingredients. Sprinkle over the vegetables. Serve immediately.
Yield: 4 servings
Serving size: 1/2 C.
Calories: 55
Fat: 2.7g
Fiber: 2.5g
2 cups all-purpose flour
2 teaspoons smoked paprika
4 teaspoons kosher salt
2 cups buttermilk
4 eggs
3 cups panko breadcrumbs
4 tablespoons olive oil
2 large yellow sweet onions, such as Maui, sliced 1/4-to-1/2-inch thick
Preheat the oven to 450 degrees F. Place parchment paper onto 2 baking sheets and set aside. In a small bowl, combine the flour, paprika and 2 teaspoons salt. In another bowl or shallow dish, whisk together the buttermilk and eggs. Add half of the flour mixture to the buttermilk and beat until smooth and thickened. In a separate bowl, combine the panko, olive oil and remaining 2 teaspoons salt. Lightly dredge the onion rings in the flour mixture and then drop into the buttermilk. Drain the excess batter and then dredge in the panko mixture. Arrange on the prepared baking sheets in a single layer. You can place smaller rings inside bigger rings if necessary, just make sure there is space between them. Then place in the oven. Cook until golden brown, 14 to 20 minutes. Halfway through the cooking time, flip over each onion ring to ensure even crisping and browning.
2 14.5 oz. cans green beans, drained
1 can cream of mushroom soup, condensed, 98% fat free
1 small can fried onion rings
Mix soup and green beans with 1/2 can of fried onion rings, and put in casserole dish. Bake at 350º for about 20-30 minutes or until bubbling hot. Top with remaining fried onion rings and brown.
Yield: 4 servings
Calories: 228
Fat: 11g
Fiber: 3g