Topic Title: Calling All Vegetable Recipes
Topic Summary: Post them here.
Created On: 08/04/11 06:03 AM
08/04/11 06:03 AM
I'm interested in seeing folks recipes for vegetables that are Phase 2 friendly (all "1-2-3's" on the Simplified Calorie System or combining "1-2-3's" with "4-5-6's").
They don't necessarily need to have an entree in them, just feature vegetables.
I'll post some of mine below. Please share yours!
They don't necessarily need to have an entree in them, just feature vegetables.
I'll post some of mine below. Please share yours!
Keith Van Gasken
Senior National Trainer, Forum Moderator
Health Management Resources
08/04/11 06:07 AM
Brussels Sprouts and Leeks
2 pounds of sprouts, trimmed and cut into 1/4's
1 1/2 cups thinly sliced leeks (wash well)
2 chopped shallots (1/4 cup chopped onion will do)
1/2 cup Chicken Broth
1/4 teaspoon of freshly grated nutmeg
2 Tbs. non-fat Sour Cream
1 tsp minced fresh Rosemary
Salt and Pepper
In a large skillet, sauté the leeks and shallots in the chicken broth until limp. Add the chopped sprouts, along with the minced rosemary.
Cover until soft. At the very end, add the sour cream. Lastly add salt and pepper to taste.
2 pounds of sprouts, trimmed and cut into 1/4's
1 1/2 cups thinly sliced leeks (wash well)
2 chopped shallots (1/4 cup chopped onion will do)
1/2 cup Chicken Broth
1/4 teaspoon of freshly grated nutmeg
2 Tbs. non-fat Sour Cream
1 tsp minced fresh Rosemary
Salt and Pepper
In a large skillet, sauté the leeks and shallots in the chicken broth until limp. Add the chopped sprouts, along with the minced rosemary.
Cover until soft. At the very end, add the sour cream. Lastly add salt and pepper to taste.
Keith Van Gasken
Senior National Trainer, Forum Moderator
Health Management Resources
08/22/11 02:46 PM
Bean Batch Recipe
1 can black beans well drained and washed
1 can corn well drained
1 can of any type of beans, drained
1 can of Ro-tel tomatoes don't drain
Mix, season to taste-marinate in fridge before using
I use this cold or hot, mixed in salads, side dish or snack.
1 can black beans well drained and washed
1 can corn well drained
1 can of any type of beans, drained
1 can of Ro-tel tomatoes don't drain
Mix, season to taste-marinate in fridge before using
I use this cold or hot, mixed in salads, side dish or snack.
08/22/11 02:51 PM
Trader Joe's Soycutash with Amy's tomato bisque soup with or without a pasta fagioli - it's amazing!
Jenny Berk, MSEd
Health Educator / Forum Moderator
Health Management Resources
08/22/11 02:52 PM
Just a quick question: The third can of beans? Beans like Green beans, or beans like kidney beans?
Keith Van Gasken
Senior National Trainer, Forum Moderator
Health Management Resources
08/22/11 02:57 PM
3 can can be pinto, kidney, etc. I've even used black eye peas.
08/22/11 03:02 PM
Gotta try some of these
Keith Van Gasken
Senior National Trainer, Forum Moderator
Health Management Resources
08/22/11 05:49 PM
Baked Yellow Squash with Tomatoes
2 LB. yellow squash
3 med. tomatoes, peeled and sliced
2 onions, sliced thin
"dab" of butter
salt and pepper
Parmesan cheese
Grease a 2 quart casserole. Slice squash. Layer in casserole. Add layer of tomatoes, then onion. Sprinkle with salt and pepper to taste. LIGHTLY Sprinkle with cheese. Repeat until all vegetables are used. Dot with butter. Cover. Bake at 350 degrees for 45-50 minutes.
2 LB. yellow squash
3 med. tomatoes, peeled and sliced
2 onions, sliced thin
"dab" of butter
salt and pepper
Parmesan cheese
Grease a 2 quart casserole. Slice squash. Layer in casserole. Add layer of tomatoes, then onion. Sprinkle with salt and pepper to taste. LIGHTLY Sprinkle with cheese. Repeat until all vegetables are used. Dot with butter. Cover. Bake at 350 degrees for 45-50 minutes.
08/23/11 05:46 AM
I like the squash recipe above. Must taste like summer: squash, onions....
Keith Van Gasken
Senior National Trainer, Forum Moderator
Health Management Resources
08/24/11 09:04 AM
If you're looking for something simple and easy, try this "salad".
fresh cooked green beans drained, sliced purple onions, sliced tomatoes. Mix together with a "dab" of ff mayo, salt/pepper to tasted. It's like eating good old country food. Great for summer.
fresh cooked green beans drained, sliced purple onions, sliced tomatoes. Mix together with a "dab" of ff mayo, salt/pepper to tasted. It's like eating good old country food. Great for summer.
08/24/11 09:54 AM
Ratatouille in the crockpot is a low maintenance, high variety and high volume meal for us. I made it Monday without eggplant and put summer squash instead. I even pureed some to pour over a little pasta for the kids as a pasta sauce. I like to eat it over a mushroom risotto. Here is a link: http://www.food.com/recipe/ratatouille-crock-pot-58047
08/24/11 09:56 AM
Note- I use cooking spray to coat the crockpot instead of oil and I don't include olives (I'm the only one in the family that likes them!)
08/27/11 03:32 AM
I make a simple bean salad with two cans green beans, one can garbanzos, one can kidney beans (dark red get less mushy). Add about 1/2 a purple onion diced up fine and a red pepper diced, lots of garlic and either some straight balsamic vinegar or a fat free, low calorie balsamic vinegrette (Trader Joe's has a great one). Let it marinate in fridge, stirring occasionally at least a couple of hours or overnight. I've also added canned corn and I'm sure other variations would work well. This is a great take-along dish as it does not spoil easily.
08/27/11 03:02 PM
Love your recipe (and your screen name - modesty prevents me for calling myself "GarlicMan').
Keith Van Gasken
Senior National Trainer, Forum Moderator
Health Management Resources
08/31/11 11:56 AM
canned collards, stewed tomatoes, and some vineger over the risotto.
08/31/11 08:07 PM
My summer favorite has been yellow squash, zucchini, baby bella mushrooms. Saute in a non-stick pan with Pam. Can also add slightly
steamed asparagus. Season with McCormick Roasted Garlic and Herb
steamed asparagus. Season with McCormick Roasted Garlic and Herb
08/31/11 08:29 PM
Summer Salad
1 cucumber quartered and sliced thinly
1 red onion cut into small, thin pieces
2 - 3 tomatoes (firm, I like different types especially heritage tomatoes)
cut into small, thin pieces
Balsamic vinegar or low fat balsamic vinaigrette, to taste.
Serve cold.
1 cucumber quartered and sliced thinly
1 red onion cut into small, thin pieces
2 - 3 tomatoes (firm, I like different types especially heritage tomatoes)
cut into small, thin pieces
Balsamic vinegar or low fat balsamic vinaigrette, to taste.
Serve cold.
08/31/11 08:32 PM
I like fried okra which is not diet friendly, so I have tried spraying a pan with oil and stir-frying fresh cut okra and fresh corn cut from the cob until the corn looks browned. It is the best alternative that I can find.
09/02/11 02:33 PM
I love fried okra too and saw this in Southern Living. Cut okra pods lengthwise and stir fry with Pam. I season with lemon pepper,salt and pepper. They get crisp. SL used them in a salad. I also stir fry sliced onions and a can of green beans, then add a little chicken broth and seasonings until the broth is obsorbed.
09/02/11 07:11 PM
This salad is SO unusual! Use all of the ingredients or omit those that are marked "optional". If yellow tomatoes are not available, use 2 red ones. Seasoned as outlined it is strongly garlic, so start with less and adjust it according to your taste.
HEARTS OF PALM TOMATO SALAD
1 Large Ripe Red Tomato, diced quite fine
1 Large Ripe Yellow Tomato, diced quite fine
1 Tbsp. Sweet Onion, diced very fine
1 Can Hearts of Palm, sliced into ¼" rounds
¼ Cup Sliced Black Olives, (optional)
1 Can Sliced Water Chestnuts, cut into strips (optional)
1 Can Baby Corn, diced (optional)
1-2 Tbsp. Cider Vinegar
½ -3/4 tsp. Garlic Powder
½ -3/4 tsp. Salt and Pepper
Combine all of the ingredients. Stir. Chill for at least 2 hours to allow the flavors to mingle nicely. Enjoy!
1 Cup Counts for 1 Veggie Serving.
HEARTS OF PALM TOMATO SALAD
1 Large Ripe Red Tomato, diced quite fine
1 Large Ripe Yellow Tomato, diced quite fine
1 Tbsp. Sweet Onion, diced very fine
1 Can Hearts of Palm, sliced into ¼" rounds
¼ Cup Sliced Black Olives, (optional)
1 Can Sliced Water Chestnuts, cut into strips (optional)
1 Can Baby Corn, diced (optional)
1-2 Tbsp. Cider Vinegar
½ -3/4 tsp. Garlic Powder
½ -3/4 tsp. Salt and Pepper
Combine all of the ingredients. Stir. Chill for at least 2 hours to allow the flavors to mingle nicely. Enjoy!
1 Cup Counts for 1 Veggie Serving.
Peggy Pursley, RD
Health Management Center
Senior Health Educator for HMR Classes by Phone
Health Management Center
Senior Health Educator for HMR Classes by Phone
09/02/11 07:14 PM
Peggy that sounds so amazing! must try...
Jenny Berk, MSEd
Health Educator / Forum Moderator
Health Management Resources
09/02/11 09:22 PM
This is my favorite as well!
09/07/11 05:02 PM
Split Pea Soup, served with a crusty whole grain loaf of bread and sliced tomatoes.
Here's the soup recipe:
2 cups split peas - rinse and put in cooking pot with 8 cups water
Vegetables: Chop up the following vegetables (or put in food processor for one second), then briefly saute' them in a pan spayed with Pam or Olive Oil and add them to the pot: 1 cup carrots, 1 cup celery, 1 cup onion, and a couple cloves of garlic.
Add 2 bay leaves, and salt and pepper to taste.
Optional: one cup lean ham, chopped up.
Cover with lid, bring to a boil, then simmer for one hour.
All done!
Freezes beautifully.
Here's the soup recipe:
2 cups split peas - rinse and put in cooking pot with 8 cups water
Vegetables: Chop up the following vegetables (or put in food processor for one second), then briefly saute' them in a pan spayed with Pam or Olive Oil and add them to the pot: 1 cup carrots, 1 cup celery, 1 cup onion, and a couple cloves of garlic.
Add 2 bay leaves, and salt and pepper to taste.
Optional: one cup lean ham, chopped up.
Cover with lid, bring to a boil, then simmer for one hour.
All done!
Freezes beautifully.
09/09/11 01:17 PM
Yum. This sounds fantastic. I love new recipes. I'll try and let you know how it turns out.
09/11/11 01:43 PM
this sounds really good heading to the store now! Thanks for the ideas.
09/14/11 01:58 PM
Lentil Stew:
Bag of dried lentils,
fresh onion cut into small chunks
2 garlic cloves chopped
5 sliced red or white potatoes,
1 cup baby carrots,
4C water++,
Bring to boil, then simmer for about 20 minutes. Add water, keeping it thick.
Add to taste:sea salt, cracked pepper Madeira Wine (or any wine/hearty beer).
Keep simmering until lentils, carrots, potatoes are tender and alcohol is cooked out.
Add 1 can fire roasted tomatoes
Remove 1/3 of mixture, blend and add back.
This is a no oil masterpiece stew. I can't keep it in the pot very long in my house.
Bag of dried lentils,
fresh onion cut into small chunks
2 garlic cloves chopped
5 sliced red or white potatoes,
1 cup baby carrots,
4C water++,
Bring to boil, then simmer for about 20 minutes. Add water, keeping it thick.
Add to taste:sea salt, cracked pepper Madeira Wine (or any wine/hearty beer).
Keep simmering until lentils, carrots, potatoes are tender and alcohol is cooked out.
Add 1 can fire roasted tomatoes
Remove 1/3 of mixture, blend and add back.
This is a no oil masterpiece stew. I can't keep it in the pot very long in my house.
Barbara
09/14/11 02:31 PM
Black Bean Baked Bean Stew
2 cans Black Beans (rinsed and drained)
1 can chopped tomatoes (I love the Fire Roasted, but experiment with your favorite)
1 LARGE can Busch's Vegetarian Baked Beans (they are fat free)
2 TBS (or to taste) of Jack Daniels Barbeque Sauce (optional)
Salt and ground pepper to taste
Feel free to experiment and add in other seasonings like a dash or two of chili powder and/or 1-2 TBS maple syrup (or sugar-free type). You can add in spinach or kale just before serving to add some green vitamins.
Stir all together, bring to a boil and then simmer for about 20 minutes. Even my I don't like beans kids and their friends love this dish!
2 cans Black Beans (rinsed and drained)
1 can chopped tomatoes (I love the Fire Roasted, but experiment with your favorite)
1 LARGE can Busch's Vegetarian Baked Beans (they are fat free)
2 TBS (or to taste) of Jack Daniels Barbeque Sauce (optional)
Salt and ground pepper to taste
Feel free to experiment and add in other seasonings like a dash or two of chili powder and/or 1-2 TBS maple syrup (or sugar-free type). You can add in spinach or kale just before serving to add some green vitamins.
Stir all together, bring to a boil and then simmer for about 20 minutes. Even my I don't like beans kids and their friends love this dish!
Barbara
09/14/11 03:24 PM
Barbara,
That is going straight in my recipe box...thank you!
That is going straight in my recipe box...thank you!
Jenny Berk, MSEd
Health Educator / Forum Moderator
Health Management Resources
09/14/11 04:05 PM
Thanks Jenny.
Barbara
09/18/11 02:24 PM
Crock pot stuffed peppers
6 whole peppers I use 2 orange, 2 red, 2 yellow
1/2 med onion
1/2 - 1 lb lean ground beef or turkey (recipe calls for 1lb but I cut meat and double veggies)
1 package of rice a roni (pre-make this rice will not fully cook when its mixed with everything else I also use less than the whole pack use your judgement)
2 cups frozen veggies, I use a corn, carrot, green bean, peas mix
1.5 teaspoons worcestershire sauce
1 teaspoon salt
1/4 teaspoon round black pepper
1 cup or less mozzarella cheese low moisture part skim
nonstick spray
1 8oz can tomato sauce
Wash peppers and cut tops off. Clean out seeds from inside. Chop the tops of the peppers and set aside. Chop onion. Saute ground beef in skillet until lightly brown. Drain off grease. Add beef back to skillet and saute with chopped onions and chopped peppers until peppers start to soften. In medium bowl, add rice, meat, veggies, worcestershire sauce, salt, pepper, and cheese. ix well. Scoop mixture evenly into the six peppers. Lightly coat inside of crock pot with cooking spray for easy clean up. Place the filled peppers in the cooker. Pour tomato sauce evenly over the peppers. cook for 6-8 hours on low or 3-4 hours on high.
6 whole peppers I use 2 orange, 2 red, 2 yellow
1/2 med onion
1/2 - 1 lb lean ground beef or turkey (recipe calls for 1lb but I cut meat and double veggies)
1 package of rice a roni (pre-make this rice will not fully cook when its mixed with everything else I also use less than the whole pack use your judgement)
2 cups frozen veggies, I use a corn, carrot, green bean, peas mix
1.5 teaspoons worcestershire sauce
1 teaspoon salt
1/4 teaspoon round black pepper
1 cup or less mozzarella cheese low moisture part skim
nonstick spray
1 8oz can tomato sauce
Wash peppers and cut tops off. Clean out seeds from inside. Chop the tops of the peppers and set aside. Chop onion. Saute ground beef in skillet until lightly brown. Drain off grease. Add beef back to skillet and saute with chopped onions and chopped peppers until peppers start to soften. In medium bowl, add rice, meat, veggies, worcestershire sauce, salt, pepper, and cheese. ix well. Scoop mixture evenly into the six peppers. Lightly coat inside of crock pot with cooking spray for easy clean up. Place the filled peppers in the cooker. Pour tomato sauce evenly over the peppers. cook for 6-8 hours on low or 3-4 hours on high.
09/18/11 02:32 PM
veggie soup
3 boxes soup stock (i use swanson ff low sodium chicken, beef and veggie 1 of each.
2 or 3 peppers red orange or yellow - green can be bitter
1 whole stalk of celery
1 medium onion
3-4 carrots depending on size and how many you like in your soup
1 large drained can of french cut green beans or regular
1 large can crushed tomato
Chop all veggies until bite size or fine. I use the pampered chef chopper. Add all veggies and stock to large stock pot and cook on medium til all veggies are cooked about 45min-1 hour. If over cooked veggies will turn gray/white you want to avoid this.
3 boxes soup stock (i use swanson ff low sodium chicken, beef and veggie 1 of each.
2 or 3 peppers red orange or yellow - green can be bitter
1 whole stalk of celery
1 medium onion
3-4 carrots depending on size and how many you like in your soup
1 large drained can of french cut green beans or regular
1 large can crushed tomato
Chop all veggies until bite size or fine. I use the pampered chef chopper. Add all veggies and stock to large stock pot and cook on medium til all veggies are cooked about 45min-1 hour. If over cooked veggies will turn gray/white you want to avoid this.
09/19/11 11:46 AM
Easy No-Cal Vegetable Roast:
Preheat oven to 450 degrees.
Cut up your favorite veggies. I used Cauliflower, Broccoli, Red Peppers, Mushrooms, Vidalia Onions
Spread them on a baking sheet (I put foil to make this a no-fuss recipe)
Spray vegetables very lightly with Pam spray.
Sprinkle vegetables with McCormick Perfect Pinch Roasted Garlic and Bell pepper Seasonings, sea salt (regular salt is fine but sea salt seems to taste better), and pepper.
Bake for 20 minutes and check to see if tender. Oven temperatures vary and heights of trays vary. It can take longer. If you notice the veggies are too crisp but are getting brown fast, turn the oven down to 350 and finish baking. So easy!
Preheat oven to 450 degrees.
Cut up your favorite veggies. I used Cauliflower, Broccoli, Red Peppers, Mushrooms, Vidalia Onions
Spread them on a baking sheet (I put foil to make this a no-fuss recipe)
Spray vegetables very lightly with Pam spray.
Sprinkle vegetables with McCormick Perfect Pinch Roasted Garlic and Bell pepper Seasonings, sea salt (regular salt is fine but sea salt seems to taste better), and pepper.
Bake for 20 minutes and check to see if tender. Oven temperatures vary and heights of trays vary. It can take longer. If you notice the veggies are too crisp but are getting brown fast, turn the oven down to 350 and finish baking. So easy!
Barbara
09/19/11 11:55 AM
"The quickest and best method for cooking vegetables":
Taken from http://thestonesoup.com/blog/...Jules Clancy is in Australia which explains the spelling.
I substituted adding oil with spraying with Pam Spray.
Step 1. Heat a large fry pan (preferably with a lid) on your highest heat for 3-4 minutes.
Step 2. Rinse and chop up the veg while the pan is heating.
Step 3. Spray Pam to the hot pan, drop in your veg and jam the lid on (or cover with a baking tray). Cook for 2 minutes
Step 4. Stir, add a splash more water. Cook for a further 2 minutes with the lid on. Taste veg, if it needs more time, leave it for another minute or so.
Too easy.
Why is it such a good method for cooking veg?
Well firstly, it's quick because you're using both direct heat from the pan and the steam trapped under the lid.
No waiting around for water to boil.
But the best part is that the bits of veg that are touching the pan get all lovely and charred and smoky, while the bits on top go lovely and tender and steamed.
So overall you end up with way more interesting flavours and textures than if you simply steamed or nuked the veg.
What types of veg can you use?
Broccoli was my first introduction to this method but since then I've had success with cauliflower, chinese broccoli, spinach, kale, and bok choy (recipe below). And I am planning to try it out on green beans, asparagus, zucchini, red capsicum (peppers), fennel, even snow peas.
The only things I'd probably avoid are root veg. Although for something like carrots, where I'm happy to eat them with a little crunch, it might just work.
Add your own "dressing" after. She uses soy sauce or a miso dressing.
Taken from http://thestonesoup.com/blog/...Jules Clancy is in Australia which explains the spelling.
I substituted adding oil with spraying with Pam Spray.
Step 1. Heat a large fry pan (preferably with a lid) on your highest heat for 3-4 minutes.
Step 2. Rinse and chop up the veg while the pan is heating.
Step 3. Spray Pam to the hot pan, drop in your veg and jam the lid on (or cover with a baking tray). Cook for 2 minutes
Step 4. Stir, add a splash more water. Cook for a further 2 minutes with the lid on. Taste veg, if it needs more time, leave it for another minute or so.
Too easy.
Why is it such a good method for cooking veg?
Well firstly, it's quick because you're using both direct heat from the pan and the steam trapped under the lid.
No waiting around for water to boil.
But the best part is that the bits of veg that are touching the pan get all lovely and charred and smoky, while the bits on top go lovely and tender and steamed.
So overall you end up with way more interesting flavours and textures than if you simply steamed or nuked the veg.
What types of veg can you use?
Broccoli was my first introduction to this method but since then I've had success with cauliflower, chinese broccoli, spinach, kale, and bok choy (recipe below). And I am planning to try it out on green beans, asparagus, zucchini, red capsicum (peppers), fennel, even snow peas.
The only things I'd probably avoid are root veg. Although for something like carrots, where I'm happy to eat them with a little crunch, it might just work.
Add your own "dressing" after. She uses soy sauce or a miso dressing.
Barbara
09/26/11 03:48 PM
@Peggy -- Ratatouille recipe sounds great. Similar to one I make on top of the stove but can't wait to try it in the slow cooker. Thanks!
09/26/11 07:50 PM
When I was in the Acton clinic, my coach Eileen Riess (hyphen something) had a recipe for Gus's Stew. It was quick and easy to make with lots of veggies. Anyone remember that recipe?
-jp
-jp
09/29/11 08:20 AM
I love roasted veggies, and this time of year I do a very simple mix:
Brussel Sprouts, cut in half
Sweet potatoes, cut in cubes (sized to cook in same time as sprouts)
Sweet onions, cut in wedges
Toss with a tiny bit of good quality olive oil, sea salt, and pepper
Spread on a tray coated wit cooking spray
Cook in a 425 degree oven, stirring once.
I like this combination particularly well because the sprouts get a bit charred and the sweet potatoes and onions get nice and sweet. Good complimentaty flavors.
Brussel Sprouts, cut in half
Sweet potatoes, cut in cubes (sized to cook in same time as sprouts)
Sweet onions, cut in wedges
Toss with a tiny bit of good quality olive oil, sea salt, and pepper
Spread on a tray coated wit cooking spray
Cook in a 425 degree oven, stirring once.
I like this combination particularly well because the sprouts get a bit charred and the sweet potatoes and onions get nice and sweet. Good complimentaty flavors.
10/03/11 03:40 PM
I like summer squash sauteed in small bit of olive oil with vidalia onion until soft, right before you serve add one can of sweet corn (white or yellow) - yummy!
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