|
Post by missteetheironchef on Dec 12, 2006 11:16:54 GMT -5
Roasted Florets By EatingWell.com Makes 4 servings, 1 1/2 cups each ACTIVE TIME: 5 minutes TOTAL TIME: 30 minutes EASE OF PREPARATION: Easy
Roasting members of the brassica family brings out a hidden nutty sweetness that could change a few minds about these oft-maligned vegetables. Use either broccoli or cauliflower or a colorful mix.
8 cups bite-size cauliflower or broccoli florets (about 1 head), sliced 2 tablespoons extra-virgin olive oil 1/2 teaspoon salt, or to taste Freshly ground pepper to taste Lemon wedges (optional)
Preheat oven to 450 F. Place florets in a large bowl with oil, salt and pepper and toss to coat. Spread out on a baking sheet. Roast the vegetables, stirring once, until tender-crisp and browned in spots, 15 to 25 minutes. Serve hot or warm with lemon wedges, if desired.
Nutrition Information
Per serving (cauliflower): 113 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 11 g carbohydrate; 4 g protein; 5 g fiber; 351 mg sodium. Per serving (broccoli): 101 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 7 g carbohydrate; 4 g protein; 4 g fiber; 327 mg sodium. 1/2 Carbohydrate Serving
|
|
|
Post by missteetheironchef on Dec 15, 2006 18:02:34 GMT -5
German Cole Slaw
Slice one head of cabbage, after removing the outer leaves and core. Put 1 sliced onion on top of cabbage. Sprinkle 2 tablespoons of sugar over the cabbage and onion
Boil together: 1 cup vinegar Three quarters cup oil 2 tsp. sugar 1 tsp. salt 1 tsp. dry mustard 1 tsp. celery seed
Pour dressing over cabbage. Place in refrigerator for 24 hours, stirring once or twice.
A small head of cabbage makes 6 8 servings. If you want to make more, double, triple, etc. the ingredients. What's left over will keep almost indefinitely in a covered jar in the refrigerator
|
|
|
Post by missteetheironchef on Dec 20, 2006 16:47:31 GMT -5
ROASTED ROOT VEGETABLE MEDLEY
Serves 10 to 12
8 to 12 slender carrots
8 to 12 baby turnips
6 to 8 fingerling potatoes
1 or 2 large parsnips
1 or 2 medium onions
1 or 2 large beets
1 or 2 kohlrabi bulbs
1 celery root (celeriac) bulb
1 whole head garlic
2 or 3 sprigs fresh rosemary, sage, or thyme
Extra-virgin olive oil
Salt
Freshly ground black pepper
Chopped fresh parsley or chives, for garnish
Preheat the oven to 400 degrees.
Meanwhile, prepare the vegetables, making sure that all pieces are roughly the same size or thickness for even cooking. Cut off and discard any green tops. Peel and trim the carrots. Peel the turnips. Scrub the potatoes under cold running water to remove surface dirt, but leave the peels on; cut the cleaned potatoes lengthwise in halves. Peel and trim the parsnips and cut them diagonally into 1-inch chunks. Trim, peel, and halves the onions, then cut each half into quarters. Peel the beets and kohlrabi and cut them into thick wedges. Trim the celery root, cut it in halves, and cut each half crosswise into slices 1 inch thick. Separate the head of garlic into individual cloves, leaving them unpeeled.
Put all the vegetables and the herb sprigs in a large baking dish. Drizzle generously with olive oil, season well with salt and black pepper, and toss them with your hands to coat them evenly.
Put the baking dish in the preheated oven and cook, stirring occasionally to ensure even roasting, until the vegetables are golden brown and tender enough to be pierced easily with the tip of a metal skewer or small, sharp knife, about 45 minutes. Present the vegetables in their baking dish or transfer them to a heated platter, garnishing with freshly chopped parsley or chives just before serving.
|
|
|
Post by missteetheironchef on Dec 26, 2006 16:01:16 GMT -5
Potato & Sweet Potato Torte By EatingWell.com Makes 6 servings ACTIVE TIME: 15 minutes TOTAL TIME: 1 hour EASE OF PREPARATION: Moderate
Layers of potatoes and sweet potatoes meld into an impressive vegetable "cake" that forms a golden crust during baking. Serve as a vegetarian centerpiece or with roast poultry or pork.
1 tablespoon extra-virgin olive oil 2 large leeks, trimmed, washed (see Tip) and thinly sliced 1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme leaves 1/2 teaspoon salt, or to taste Freshly ground pepper to taste 1 pound sweet potatoes (about 2 small), peeled and cut into 1/8-inch-thick slices 1 pound all-purpose potatoes, preferably Yukon Gold (2-4 medium), peeled and cut into 1/8-inch-thick slices
1. Position oven rack at the lowest level; preheat to 450 F. Coat a 9 1/2-inch, deep-dish pie pan with cooking spray. Line the bottom with parchment paper or foil and lightly coat with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add leeks and thyme; cook, stirring often, until tender, about 5 minutes. (If necessary, add 1 to 2 tablespoons water to prevent scorching.) Season with 1/8 teaspoon salt and pepper.
3. Arrange half the sweet potato slices, slightly overlapping, in the prepared pie pan and season with a little of the remaining salt and pepper. Spread one-third of the leeks over the top. Arrange half the potato slices over the leeks and season with salt and pepper. Top with another third of the leeks. Layer the remaining sweet potatoes, leeks and potatoes in the same manner. Cover the pan tightly with foil.
4. Bake the torte until the vegetables are tender, about 45 minutes. Run a knife around the edge of the torte to loosen it. Invert onto a serving plate. Remove paper or foil and serve.
Nutrition Information
Per serving: 144 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 30 g carbohydrate; 4 g protein; 4 g fiber; 221 mg sodium. Nutrition bonus: 240% dv vitamin a, 30 mg vitamin c (50% dv), 704 mg potassium (35% dv), 16% dv fiber.
Tip
To clean leeks: Trim and discard coarse green tops. Split leeks lengthwise with a sharp knife, beginning about 1 inch from the root end and cutting toward the green end. Leave root end attached. Swish leeks repeatedly in a basin of cold water to remove grit. Alternatively, trim roots and ragged tops. Slice leeks and place in plenty of water, then drain. Repeat a few times. The slices do not absorb water or lose flavor and the process is faster.
Make Ahead Tip
To make ahead: The torte will keep, covered, in the refrigerator for up to 2 days. Reheat, covered, in a 350 F oven.
|
|
|
Post by keroppikeroppi007 on Dec 31, 2006 3:41:41 GMT -5
Spicy Vegetable Cous Cous
Ingredients tablespoon pine nuts 1 onion, sliced 1 tablespoon sweet chilli sauce 1 teaspoon ground cumin 1 teaspoon fresh ginger or ½ teaspoon ground ginger 300g chickpeas, drained (canned or freshly cooked dried chickpeas) 1 red capsicum, chopped ½ -1 bunch spinach, leaves shredded 1 large zucchini, sliced 1 carrot, sliced 1 x 440g can peeled tomatoes 1 tablespoon tomato paste ½ cup wine (optional) cracked pepper Serve with 1 ½ cups cous cous 3 cups boiling water
Method Place pine nuts in frying pan and toast lightly for 1 minute. Add onion, chilli sauce, cumin and ginger and stir over a high heat for 5 minutes or until onions are soft. Add chickpeas, capsicum, spinach, zucchini, and carrot, and stir-fry for 4 minutes. Add remaining ingredients and cook for 4 minutes longer or until vegetables are soft. Meanwhile prepare cous cous. Place couscous in a serving bowl, pour on boiling water, cover and set aside for 3 minutes. Use a fork to rake the couscous to separate grains. Top with vegetable mixture.
|
|
|
Post by missteetheironchef on Jan 2, 2007 12:37:59 GMT -5
Orange-Ginger Sweet Potato Casserole
Phase 2
Serves 6
Description
We've updated the traditional sweet potato casserole with this fiber-rich version. Our creation is spiked with citrus zest and fresh ginger. It's so tasty, we're sure it will become a new holiday tradition. Tip: The potatoes can be baked two days in advance. After they're cool, scrape the flesh from the skin and store, refrigerated, in an airtight container.
Ingredients 4 medium sweet potatoes (about 3 1/2 pounds), scrubbed 1 orange 2 teaspoons minced fresh ginger Salt and black pepper 1 tablespoon Splenda® or sugar substitute 2 large egg yolks 1/2 cup nonfat milk Nonstick cooking spray 1/3 cup chopped pecans
Instructions
Preheat oven to 400°F. Line a baking sheet with foil. Pierce potatoes with fork and place on sheet. Bake 75 minutes, until very tender. Remove from oven; cut in half lengthwise and let cool 10 minutes. Reduce oven temperature to 375°F.
From orange, grate 1 tablespoon zest. When cool enough to handle, scoop flesh from potatoes into bowl of food processor. Add orange zest, ginger, salt, and pepper; process to combine. Taste, add Splenda® as desired. Add yolks to mixture; process to combine. With motor running, pour milk through feed tube and process until blended.
Coat a 1 1/2-quart casserole with nonstick cooking spray. Spoon potato mixture into pan; spread to an even layer with a spatula. Sprinkle evenly with pecans. Bake 30 minutes, until hot and topping is browned.
Nutritional Information: 156 calories 4 g protein 22 g carbohydrate 4 g fiber 7 g total fat 1 g saturated fat 69 mg cholesterol 41 mg sodium
From the South Beach Diet Online
|
|
|
Post by missteetheironchef on Jan 9, 2007 12:27:00 GMT -5
Chipotle Cheddar Chard By EatingWell.com Makes 6 servings, about 2/3 cup each ACTIVE TIME: 25 minutes TOTAL TIME: 25 minutes EASE OF PREPARATION: Easy
The bright assorted colors of rainbow chard are especially lovely in this spicy, cheesy dish. Make a double batch and enjoy it as a quesadilla filling, as we did often in the Test Kitchen for lunch.
2 teaspoons canola oil 1 small onion, halved and thinly sliced 1 pound chard, stems and leaves separated, chopped (see Note) 1 medium tomato, chopped 1/4 cup reduced-sodium chicken broth or water 1/4-1/2 teaspoon ground chipotle pepper 1/4 teaspoon salt 2/3 cup shredded sharp Cheddar cheese
Heat oil in a large skillet over medium heat. Add onion and chard stems and cook, stirring often, until softened, 3 to 5 minutes. Add tomato, broth (or water), chipotle to taste and salt; bring to a simmer. Add chard leaves and cook, covered, stirring once, until just tender, about 2 minutes. Scatter cheese evenly over the chard and cook, uncovered, until the cheese is melted, 1 to 2 minutes more. Serve immediately.
Nutrition Information
Per serving: 90 calories; 6 g fat (3 g sat, 1 g mono); 13 mg cholesterol; 5 g carbohydrate; 4 g protein; 2 g fiber; 315 mg sodium; 493 mg potassium. Nutrition bonus: Vitamin K (313% daily value), Vitamin A (100% dv), Vitamin C (30% dv), Magnesium (17% dv). 0 Carbohydrate Servings Exchanges: 1 vegetable, 1 fat
Tip
Note: After washing the chard for these recipes, allow some of the water to cling to the leaves. It helps steam the chard and prevents a dry finished dish.
Make Ahead Tip
Cover and refrigerate for up to 2 days.
|
|
|
Post by missteetheironchef on Jan 15, 2007 11:52:52 GMT -5
|
|
|
Post by missteetheironchef on Jan 27, 2007 9:11:29 GMT -5
|
|
|
Post by missteetheironchef on Jan 30, 2007 10:17:00 GMT -5
Sauteed Spinach with Red Onion, Bacon & Blue Cheese By EatingWell.com Makes 2 servings ACTIVE TIME: 15 minutes TOTAL TIME: 15 minutes
Bacon and blue cheese transform spinach into a stellar side. Popeye would be jealous.
2 teaspoons extra-virgin olive oil 1/2 cup thinly sliced red onion 2 cloves garlic, minced 1 10-ounce bag fresh spinach (see Ingredient note), tough stems removed 2 strips center-cut bacon, cooked and crumbled 1 tablespoon crumbled blue cheese
Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add onion and cook, stirring, until beginning to soften, about 1 minute. Add garlic and cook, stirring, until fragrant, about 30 seconds more. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove from heat; stir in bacon and sprinkle cheese on top. Serve immediately.
Nutrition Information
Per serving: 131 calories; 9 g fat (2 g sat, 5 g mono); 9 mg cholesterol; 9 g carbohydrate; 7 g protein; 4 g fiber; 292 mg sodium.
Tip
Ingredient note: The sturdier texture of mature spinach stands up better to sauteing than baby spinach and it's a more economical choice. We prefer to serve baby spinach raw.
|
|
|
Post by missteetheironchef on Feb 10, 2007 8:52:23 GMT -5
Asparagus with Blue Cheese Sauce
36 - 48 asparagus spears with tough ends removed 1 cup plain yogurt One quarter cup blue cheese, crumbled One quarter cup fresh lemon juice 2 clove garlic, minced 2 Tbsp. green onions Salt and pepper to taste
Steam fresh asparagus until bright green and crisp-tender. Set aside to cool. Meanwhile, place yogurt and blue cheese in a saucepan and warm over low heat. Add lemon juice, garlic, green onions and salt and pepper. Remove from heat and drizzle over asparagus.
The Skinny: Use fat free yogurt and low fat blue cheese.
|
|
|
Post by missteetheironchef on Feb 24, 2007 8:57:02 GMT -5
|
|
|
Post by aiidealjimai on Jun 20, 2013 9:55:06 GMT -5
Studies show that most people today do not get enough vegetables in their diet. You should be getting 6-8 servings of fruits and veggies every day. When you are planning out your meals, look beyond the main dish and plan some good vegetable side dishes for the meal as well. This way you ensure you are making veggies a part of your diet on a regular basis.
|
|
|
Post by mertoncoulter on Jun 27, 2013 6:10:02 GMT -5
Do you dare to try the finest vegetarian dish that India has to offer-be careful because once you try this dish you may never eat anything else again.
|
|