? Spring Vegetable Prep time 20 mins Cook time 15 mins Total time 35 mins Author: Revised by Staci Gulbin, MS, Med, RD, LDN Cuisine: Vegetable Serves: 4 Ingredients 2 Tbsp unsalted butter 1 medium red onion ? green pepper (~ 2oz), sliced ½ cup potato, cubed ½ cup carrot, cubed ½ cup cauliflower, cubed 1 Tbsp sliced garlic 2 Tbsp sliced cilantro 2 Tbsp all-purpose flour 1 tsp salt 1 tsp black pepper 1½ cup chicken stock Instructions Place a pan over medium heat. Add butter to pan. Once butter starts to melt, add potato, carrot, cauliflower, green pepper and onion to pan and cook for 10 minutes, stirring vegetables frequently.. Add flour and hot chicken stock to pan. Stir the vegetables continuously while adding in salt and black pepper. Cook for vegetables for another 5 minutes, then add cilantro and remove pan from heat. Serve and enjoy. Nutrition Information Serving size: ¼ recipe Calories: 151 Fat: 9.6g Sugar: 0 Sodium: 889mg Fiber: 1.3g Protein: 2g Cholesterol: 15mg 3.2.2925 ?]]>
? Parmesan Stuffed Mushrooms These stuffed mushrooms are a filling, high-protein snack that can be customized with any of your favorite cheeses and seasonings. They also make a great main course for Meatless Mondays! Omit bread crumbs for a gluten-free version. Recipe type: Appetiser Ingredients 2 large stuffing mushrooms (fresh) 1 Tbsp butter 2 Tbsp olive oil ? cup green onions, finely chopped 1 cup plain bread crumbs 2 Tbsp finely chopped garlic 1 cup grated Parmesan cheese 2 Tbsp Italian herb blend ? Tbsp fresh chopped parsley ¼ tsp ground black pepper 1 tsp salt Instructions Clean the mushrooms with a paper towel or vegetable brush and remove stems. Chop the stems finely. Preheat the oven to 350°F. Grease a baking dish with butter or oil. Take a skillet and Put a on a medium flame; add the butter and melt with oil. Add chopped stems of mushrooms in skillet. Stir them constantly for 4 minutes or so. Add finely chopped green onions and garlic and stir for another minute. Add all these ingredients one by one, stirring in between: cheese, Italian herbs, bread crumbs, salt, parsley, and pepper. Arrange this stuffing into the mushroom caps and put [...]]]>
? Cauliflower and Peas Why not enjoy a classic side dish of cauliflower and peas tonight? Ingredients 2 Tbsp oil 1 cup peas 2 cups cauliflower (cut into big chunks) 2 cups potato (cut in small chunks) 2 tsp garlic paste 3 tsp salt 1 tsp cumin seeds 2 tsp cilantro powder 2 tsp green chili paste 1 Tbsp water Instructions Take a pan and put it over a medium flame. Add oil. When oil is hot, add cumin seeds. When cumin seeds start crackling add the peas. Cook for 3 to 4 minutes. Add garlic and green chili paste. Add potato chunks. Cover the pan with lid and cook potato about 8 minutes, or until slightly underdone. Add cilantro powder and salt to taste. Add cauliflower chunks. Sprinkle a little bit of water and cook again for 10 minutes. Turn off the heat and serve. Enjoy this recipe with Indian chapattis or paratha. Nutrition Information Calories: 106 Fat: 2.2 g Carbohydrates: 18.6 g Sugar: 5.3 g Sodium: 503.4 mg Fiber: 5.4 g Protein: 4.4 g Cholesterol: 0.0 g 3.2.2265]]>
? Traditional Greek Salad A bright, fresh Greek salad to lighten up any meal! Recipe type: Salad Cuisine: Greek Serves: 2 Ingredients ? red onion, thinly sliced ? green pepper, finely sliced 1 cup cucumber, peeled and cut into chunks ? cup Kalamata olives 1 cup tomatoes, sliced ? cup Feta cheese, chopped 2 tsp Extra Virgin olive oil 4 drops lemon juice 2 tsp freshly ground pepper Instructions Place red onion, cucumber, green pepper, tomatoes and olives into a large bowl. Sprinkle salt and freshly ground black pepper. Add a few drops of lemon juice and olive oil. Toss everything together carefully and leave it for 5 minutes to absorb the seasoning. Serve cold and enjoy! Nutrition Information Calories: 489 Fat: 11.3 g Saturated fat: 5.2 g Carbohydrates: 10.6 g Sugar: 5.5 g Sodium: 798.5 mg Fiber: 4.7 g Protein: 7.9 g Cholesterol: 20.8 mg 3.2.2265]]>
Roasted Brussels Sprouts with Sun-Dried Tomato Pesto This is a bright and flavorful vegetable dish that’s low in fat and high in fiber. It would be great as a holiday side dish or for a summer potluck! Recipe type: Side Dish Serves: 4 Ingredients 5 tsp Extra Virgin olive oil, divided 4 cups Brussels sprouts, trimmed and halved ¼ teaspoon freshly ground pepper 6 Tbsp water, divided ¼ tsp salt ¼ cup sun-dried tomatoes, soft or reconstituted and chopped 1 tsp garlic paste 1 Tbsp pine nuts, toasted 2 tsp red-wine vinegar ½ tsp dried oregano 1 Tbsp shredded Parmesan cheese Instructions Preheat your oven to 400°F. Place Brussels sprouts into a bowl and toss it with oil, salt and pepper. Take one rimmed baking sheet and sprinkle with 1 tablespoon water. Roast sprouts for 8 to 10 minutes. After 10 minutes, stir and sprinkle with another tablespoon of water. Roast for another 10 minutes, or until the sprouts are tender tender. While you wait, grind sun-dried tomatoes with remaining oil, water, garlic, vinegar, pine nuts and oregano in a food processor or blender. Grind until you achieve a rough pesto texture. Now stir Brussels sprouts in Parmesan and [...]]]>
? Spicy Zucchini This fragrant, flavorful vegetable dish can easily be made with full-fat or non-fat yogurt to suit your meal plan and taste preferences. And, since there is such a big variety of herbs and spices in it, you can also get away with adding less salt. Recipe type: Side Dish Serves: 5 Ingredients cup olive oil 1 onion, chopped 6 zucchini, peeled, seeded, lengthwise halved and sliced ? teaspoon salt 2 teaspoons chili powder ? teaspoon ground turmeric 1 teaspoon dry coriander, ground ? teaspoon garlic powder 7 peppercorns 3 cloves, whole ? cups water 4 tomatoes, chopped 2 tablespoons plain yogurt Instructions Heat oil in a pan over medium and sauté onion for 5 minutes, until lightly browned. Add zucchini, salt, chili powder, turmeric, coriander, garlic powder, peppercorns and cloves. Cook, stirring for 2 minutes. Then add ? cup water and keep stirring for another 3 minutes. Add in the tomatoes and yogurt. Cook covered on low for 10 minutes, stirring occasionally. Add a little water if needed while cooking. Serve hot with whole grain flat bread. Nutrition Information Calories: 160 Fat: 11.0 g Saturated fat: 1.7 g Carbohydrates: 15.1 g Sugar: 8.1 g Sodium: 279 mg Fiber: 4.7 g Protein: 4.5 g Cholesterol: 0 [...]]]>
? Quick Garlicy Mushrooms Love mushrooms? Need a quick appetizer? These easy garlicy mushrooms are for you! Recipe type: Appetiser Serves: 2 Ingredients 2 cups mushrooms, sliced 3 tsp oil or butter ? tsp garlic paste 1 Tbsp parsley, chopped ? - ? tsp salt ? tsp freshly ground white pepper ? tsp mixed herbs Instructions Heat oil in a pan over medium and sauté garlic for 2 minutes. Add parsley, salt and pepper along with the mushrooms. Stir for 3-5 minutes. Serve on a plate with garlic bread. Nutrition Information Calories: 80 Fat: 7.2 g Saturated fat: 0.7 g Trans fat: 0 g Carbohydrates: 2.9 Sugar: 1.2 g Sodium: 296 mg Fiber: 0.9 g Protein: 2.4 g Cholesterol: 0 mg 3.2.2265 ? ? ?]]>
Ingredients 1 poundkale, torn 1 pound spinach, torn 1 small head cabbage, shredded 1 tablespoon olive oil 1 medium onion, chopped 1 tablespoon rosemary, chopped juice of half lime salt and freshly ground black pepper, to taste Method Heat oil in a large skillet or wok over medium-high heat. Stir-fry onion until it becomes translucent. Add kale, spinach, cabbage, rosemary, and lime juice. Cook stirring for 3-5 minutes or until wilted. Season with salt and pepper to taste. Transfer in a serving dish. Serve and enjoy. Yield: 6 servings Nutritional Information (Per Serving) Diabetic Exchange 0 Fruit, 1 Fat, 2 Vegetable 0 Starch, 0 Lean Meat, 0 Milk Energy 114 calories Total Fat Saturated Fat Trans-fat 3.5 g 0.5 g 0.0 g Cholesterol 0 mg Sodium 110 mg Total Carbohydrate Dietary Fiber Sugars 18.3 g 8.0 g 6.6 g Protein 7.1 g]]>