Category Archives: Vegetables

Coconut Corn

October 31, 2011 admin Leave a comment

This creamy corn dish has a sweet, mild flavor – one the whole family will enjoy. Though the ingredients sounds very Thai inspired, the flavors are mild and you can pair this with anything.

4 servings
148 calories per serving

2 c frozen corn, thawed
1 c lite coconut milk
1/4 t salt
2 T chopped cilantro
1 T lime juice
½ t red pepper flakes

Mix corn, milk and salt in a saucepan and bring to a boil then reduce heat and simmer 15 minutes or until milk has mostly evaporated. Stir in cilantro, lime and red pepper.

Dinner, Sides, Vegetables

Veggies and Noodles

October 30, 2011 admin Leave a comment

Cooking the garlic in the dressing gives this dish a great flavor, so full of garlic, but the flavor is not biting, it is mellow and perfect.

4 servings
105 calories per serving

2 large zucchini
2 large carrots, peeled
1 c egg noodles
1/4 cup light Italian dressing
2 cloves garlic, minced
1/4 c shredded part skim mozzarella cheese
Salt and pepper to taste

Peel zucchini and carrots into long ribbons using a vegetable peeler. Cook noodles according to package instructions and add veggie ribbons to the boiling water the last minute. Drain and return to pot.

Saute garlic and dressing 2 minutes and then pour over the noodles and veggies and sauté 2 minutes to heat through. Add salt and pepper. Sprinkle with cheese and serve.

Dinner, Sides, Vegetables

Lemon Cauliflower

October 29, 2011 admin Leave a comment

This is so lemony and so refreshing – a perfect cauliflower dish !

6 servings
82 calories per serving

1 large head cauliflower, trimmed and cut into small florets
2 lemons
2 T oil
2 T chopped basil
Salt and pepper to taste

Steam cauliflower 4-6 minutes. Remove skin from a lemon and then cut out the segments without any membrane
(LINK FROM CITURS SALAD)./ Make sure you work over a bowl so you catch all the juice. Then squeeze the leftover membranes into the bowl to get out all the remaining juice. Chop the segments and add to the juice. Add oil, basil, salt and pepper. Stir in steamed cauliflower and serve.

Dinner, Salads, Sides, Vegetables

Jalapeno Tomatoes

October 17, 2011 admin Leave a comment

Spicy and savory side dish that is perfect next to Mexican inspired meals. The cumin really makes this a different tasting salad.

8 servings
58 calories per serving

4 c halved cherry or grape tomatoes (plus any other sliced garden tomatoes you have)
1/3 c sliced scallions
2 cloves garlic, minced
1 jalapeno pepper seeded and sliced thinly
1/3 c white balsamic vinegar
1 T brown sugar
1 T oil
2 t minced ginger
1 t ground cumin
Salt and pepper to taste

Mix the tomatoes, scallions, garlic and jalapeno. Mix the rest of the ingredients to make a dressing then pour over the tomatoes and chill for at least 1 hour.

Dinner, Sides, Vegetables

Zucchini Fries

October 16, 2011 admin Leave a comment

Though in a typical aioli the mayo is made from scratch by whipping the eggs, you can make a quick version with low fat mayo, garlic and lemon zest and you’ll be in dipping heaven. The zucchini fries are perfect with the sauce. Try serving next to a chicken or turkey burger for a saintly version of a burger and fries.

8 servings
108 calories per serving

1 lb. zucchini (about 3)
1/4 c grated parmesan cheese
1 pack Shake and Bake
1 egg
1/2 c low fat mayo
1 t lemon zest
2 garlic cloves, minced
Pam

Heat oven to 450 degrees. Spray a baking sheet with Pam. Cut zucchini into ¼ inch ‘french fries’. Mix cheese with Shake and bake and place in a zip loc bag. Whisk egg and toss with zucchini then drain off any excess egg and working in batches place zucchini in zip loc and shake to coat. Spread zucchini on baking sheet and cook 12-13 minutes turning half way through.

Mix mayo, lemon and garlic and serve as a dipping sauce.

Dinner, Sides, Vegetables

Company Casserole

October 5, 2011 admin Leave a comment

This is just what it’s called…a great company casserole. It is easy to prep, all the prep is done way ahead, and the result is a creamy, tasty vegetable side dish that disappears very quickly !

7 servings
178 calories per serving

1 can low fat cream of celery soup
1 c low fat sour cream
1 c shredded low fat cheddar cheese
Salt and pepper to taste
½ t garlic powder
½ c finely chopped onion
9 oz. frozen cut green beans, thawed
6 oz. frozen peas and carrots, thawed
2 c frozen corn, thawed
¼ c crushed low fat Ritz crackers
I Can’t Believe It’s Not Butter spray
Pam

Preheat oven to 350 degrees. Mix soup, sour cream, cheese, garlic powder, salt, pepper and onion then stir in the veggies and place in a 2 quart baking dish sprayed with Pam. Cover and bake 25 minutes. Then uncover, sprinkle crumbs around edges and spritz the crumbs with the ICBINB spray. Bake another 10 minutes or until the edges are lightly browned.

Lunch, Mediterranean, Salads, Sandwiches, Vegetables

Veggie Pitas

September 29, 2011 admin Leave a comment

It’s a salad in a pita ! And a mighty good one at that !

4 servings
260 calories per serving

2 T oil
1 T vinegar
1 t grated lemon zest
1 t oregano flakes
¼ t garlic powder
¼ t onion powder
Salt to taste
1/8 t cayenne pepper
¾ c chopped romaine lettuce
½ c finely chopped tomato
½ c finely chopped English cucumber
¼ c chopped black olives
¼ c crumbled low fat feta cheese
4 6 inch pita pockets, sliced

Mix oil, vinegar, zest, oregano, garlic and cayenne. Add in all the rest of the ingredients and mix well then spoon mix into pita breads.

Dinner, Kid Friendly, Sides, Vegetables

Corn Cakes

September 21, 2011 admin Leave a comment

What a great side dish – the sweetness of the corn really shines though and makes this a tasty treat that the whole family will love. It’s like a savory pancake with corn and herbs.

5 servings (2 cakes each)
180 calories per serving

1/2 c white whole wheat flour
1/2 c skim milk
2 large eggs
2 T oil
1/2 t baking powder
Salt and pepper to taste
2 c frozen corn, thawed
¼ c chopped basil and parsley
Pam

Whish together flour, eggs, milk, 1 T oil, salt, pepper and baking powder. Add in corn and basil. Working in batches, brush skillet with a bit of oil and spray with Pam and heat to medium high. Using a ¼ c measuring cup, pour batter into cakes about 3 inches wide leaving room in between so you can flip them easily. Cook 2 minutes then flip and cook another 2 minutes.

Dinner, Sides, Vegetables

Asparagus with Cheese Sauce

September 13, 2011 admin Leave a comment

A quick cheese sauce is all sweet Spring asparagus needs – this one is delicious !

4 servings
110 calories per serving

1 lb. fresh asparagus spears, trimmed
1/3 c water
1/4 c Miracle Whip or light mayonnaise
1/4 c skim milk
1/2 cup shredded cheddar cheese
Salt and pepper to taste

Steam or par boil asparagus for 4-5 minutes. Mix the other ingredients and microwave until melted. Serve sauce over asparagus.

Dinner, Sides, Vegetables

Crispy Cauliflower

September 12, 2011 admin Leave a comment

What a great way to make cauliflower ! The spicing is subtle and the coating is just right. No more boring cauliflower !! 🙂

6 servings
92 calories per serving

4 c cauliflower florets
6 T flour
¼ t garlic powder
¼ t onion powder
¼ t paprika
¼ t salt
¼ t pepper
2 ½ c cornflakes, crushed
2 egg whites
Pam

Preheat oven to 425 degrees. Spray a baking sheet with Pam. Place cauliflower in a pan with 2 T water, cover and cook 6 minutes or until still crisp yet tender. In a zip loc bag mix all the spices and flour. In another zip loc, place the cornflakes. Beat the eggs lightly and one at a time roll the florets in the egg mix, then toss in the spice bag, the coat with egg again, then toss in the crumbs being sure to press so the flakes stick to the florets. Then place on baking sheet and cook 15-20 minutes or until golden.