Vegetables
A few of you have requested that I print more vegetable recipes. Actually one and two point types. So listed below are some. I made the Hot Vinagarette Vegetable Medley tonight and it is really delicious. I have in the past served it hot and cold. You decide how you want to eat it. It is great either way. It makes a great side for summer grilling.
Be sure and get some good sesame oil and walnut oils. You have to keep both of them in the refrigerator or they will go rancid on you. But you can use either one in salad dressings or sprinkle on steamed vegetables.
HOT VINAGARETTE VEGETABLE MEDLEY (See pictures below)
2 point per serving 4 servings
2 cups each broccoli and cauliflower florets
1 cup thinly sliced white onion
6 cherry tomatoes or plum tomatoes chopped
½ cup red bell pepper strips
1 tablespoon oil
1 ½ teaspoons each lemon juice
1 ½ teaspoons raspberry vinegar
1 teaspoon walnut oil
½ teaspoon each splenda
½ teaspoon salt
1 small garlic clove, mashed
¼ teaspoon oregano leaves
1/8 teaspoon pepper
2 teaspoon chopped fresh basil
In 2 quart saucepan bring 1 quart water to a boil; add broccoli and cauliflower and cook, stirring once for 1 minute. Drain and put in a large bowl. Add onions, tomatoes and bell pepper and set aside.
In a small nonreactive saucepan, combine remaining ingredients except basil and cook over low heat until mixture comes just to a boil; pour over vegetables and toss until thoroughly coated. Sprinkle with basil. Great served warm or chilled.
Each serving is 97 calories; 4g protein; 5g fat; 299mg sodium. Walnut oil will give the salad a light, nutty flavor. Or you can use sesame oil.
LEMON CAPER CAULIFLOWER
1 Point per serving. Makes 2 servings
2 cups cooked cauliflower florets
1 tablespoon margarine, melted
1 tablespoon drained capers
1 tablespoon lemon juice
1 ½ teaspoons fresh Italian flat leaf parsley
1 ½ teaspoons chives, chopped
In medium bowl combine all ingredients and toss to mix.
Each serving is 83 calories; 6g fat; 186mg sodium
CHERRY TOMATOE CAPER SALAD
1 point per serving 4 servings
2 tablespoons balsamic vinegar
1 tablespoon drained small capers
4 teaspoons olive oil
½ teaspoon freshly ground black pepper
1 pint cherry or grape tomatoes, halved
6 fresh basil leaves, sliced
Bibb lettuce, optional
Combine first 4 ingredients. Drizzle over tomato halves, tossing to coat. Let stand at least 15 minutes or up to 1 hour.
Sprinkle with fresh basil just before serving, serve over Bibb lettuce or your choice.
Serving size is ½ cup.
SWEET AND TANGY MARINATED BROCCOLI COLESLAW
2 points. Serving size is 1 cup. Makes 5 servings
YOU WILL HAVE GTO MARINATE FOR 8 HOURS
1 (16 ounce) package broccoli coleslaw
½ cup sugar or Splenda
¼ cup cider vinegar
1 teaspoon prepared mustard
½ teaspoon celery seeds
¼ teaspoon salt
¼ teaspoon pepper
place broccoli coleslaw in a large bowl. Combine sugar and next 5 ingredients in a saucepan; bring to a boil. Remove from heat; pour over slaw and toss well. Cover, chill for 8 hours or overnight.
BRAISED ENDIVE WITH LEMON
0 points Makes 4 servings
If you eat the whole recipe you have to count it as 1 point
4 medium heats endive, trimmed
½ cup chicken broth
1 tablespoon fresh lemon juice
2 teaspoons chopped parsley
¼ teaspoon grated lemon zest
¼ teaspoon salt
¼ teaspoon fresh ground pepper
Preheat the oven to 350 deg. Arrange the endive in a 9 x 13” baking dish; add the broth and lemon juice. Cover with foil and bake until fork tender, about 25 minutes. Remove the foil; bake 5 minutes longer. Serve sprinkled with parsley, lemon zest, salt and pepper.
ROASTED BEETS AND GARLIC
1 point per serving. Makes 4 servings
Be sure you use FRESH BEETS NOT CANNED. BABY BEETS WOULD BE GREAT. ALSO TRY THE DIFFERENT VARITIES.
4 large beets (2 1/2 “ diameter) or baby beets (you’ll just need more), trimmed, peeled and quartered You will need about 2 cups.
6 garlic cloves, quartered
1 tablespoon fresh minced thyme
2 teaspoons olive oil
¼ cup plus 1 tablespoon orange juice
preheat the oven to 375degrees. In a 9 x 13” baking pan, combine the beets, garlic, half of the thyme and the oil.
In a small bowl, combine the orange juice and 2 tablespoons water; pour over the bets. Cover with foil and roast until tender 45-50 minutes. Remove the foil; roast 10 minutes longer. Serve sprinkled with the remaining thyme.
STIR FRIED ASPARAGUS
Usually the thinner asparagus works better (they are more tender).
1 point per serving Makes 4 servings
1/3 cup low sodium chicken broth
2 teaspoons reduced sodium soy sauce or Braggs Amino Acids
1 teaspoon cornstarch
½ teaspoon sugar or splenda
1 teaspoon vegetable oil
½ pound asparagus, cut into ½” diagonal pieces
½ carrot, thinly sliced
in a small bowl, combine the broth, soy sauce, cornstarch and sugar, stirring to dissolve the cornstarch and sugar.
In a large nonstick skillet over high heat, heat the oil. Sauté the asparagus until bright green, about 2 minutes. Add the broth mixture and carrot; cook, stirring constantly until the asparagus is tender and the sauce is thickened, about 3 minutes.
Per serving: 43 calories; 1g fat; 1 g fiber; 111mg sodium; 3g protein; 6g carb. Don’t forget if you eat the entire recipe you have to multiply the calories, fat, fiber by 4 then see what the point count would be.
BROILED EGGPLANT
Makes 4 servings. 0 Points per serving
1 plum tomato, finely chopped
3 tablespoons balsamic vinegar
2 tablespoons chopped fresh basil
1 garlic clove, crushed
1 small (3/4 pound) eggplant, cut into ½” slices
¼ teaspoon salt
¼ teaspoon freshly ground pepper
Spray the broiler rack with nonstick cooking spray; preheat the broiler
In a small bowl, whisk the tomato, vinegar, basil and garlic. Place the eggplant slices on the broiler rack and brush with some of the tomato mixture. Broil 5 to 6 “ from heat until lightly browned on one side, about 8 minutes. You could also grill them. If you decide to grill, spray the grill rack with nonstick cooking spray, then preheat the grill. Turn the slices over; brush with a little more of the tomato mixture. Broil until lightly browned, 3-5 minutes longer. Transfer to a platter.
Add the salt and pepper to the remaining tomato mixture; pour over the eggplant.
Per serving: 33 calories; 0g fat; 143mg sodium; 7g carb; 2g fiber; 1g protein.
Vegetables
Saturday, May 6, 2006
Delicious - hot or cold
