Category Archives: Vegetables

Tomato and Avocado Salad

The wonderful texture of flavor of avocado shines through in this simple recipe. As well as tasting delicious, avocados are full of healthful MUFAs. This time I used all sliced Campari tomatoes for this salad – they are so sweet !

Tomato and Avocado Salad
Tomato and Avocado Salad

4 servings
161 calories per serving

2 lbs. assorted tomatoes, sliced (green tomatoes, grape tomatoes, heirlooms, etc. – whatever you have)
1 avocado, sliced
1 T Olive oil
Salt and pepper
1 T chopped cilantro or parsley.

Mix all except avocados in a bowl – then add avocado and gently mix so that avocados do not break up. Serve immediately.

Onion Blossom

My family declared that this tastes better than the Blooming Onion at Outback – that has a bajillion calories while this…only 70 per serving 🙂 If there are any leftovers save them for soups, mixing with potatoes, etc.

Onion Blossom
Onion Blossom

4 servings
70 calories per serving

1 large Vidalia onion
2 T A.1. Steak Sauce
3 T grated parmesan cheese
½ t kosher salt

Peel onion and cut partially into 6 wedges – do not cut all the way down , just get close to the bottom. Place on a sheet of foil and loosen the layers so that the sauce and cheese will sink in. Drizzle with the steak sauce and sprinkle with cheese and salt then wrap rightly and grill for 40 minutes. Alternately place foil pouch on a baking sheet and bake at 450 degrees for an hour or until desired tenderness.

Gruyere Cauliflower

How completely decadent this is !!! The cheese sauce is just fantastic – I think gruyere and cauliflower were meant to go together. If you don’t like gruyere, swap out the cheese – but makes sure it is a harder cheese (less calories) and one that has a pretty distinct flavor – maybe a nice shaved romano or provolone.

Gruyere Cauliflower
Gruyere Cauliflower

6 servings
151 calories per serving

1 head cauliflower, cut into florets
Pam
1/2 t kosher salt, divided
2 t buttery spread
1/3 c panko breadcrumbs
1/2 c shredded Gruyere cheese, divided
1/2 c onion, finely chopped
1 clove garlic, minced
3 T flour
2 c skim milk
3 T chopped parsley
Salt and pepper to taste

Preheat oven to 400 degrees. Spray a 2 quart baking dish with Pam. Top cauliflower with salt and pepper and bake one half hour. Preheat broiler. Melt spread and stir in breadcrumbs then mix in ¼ c of the cheese and set aside.

Heat a pan and spray with Pam. Cook onion 5 minutes adding water if necessary to keep the onion moist. Add garlic and cook another 30 seconds. Add flour and cook 1 minute stirring constantly and then gradually add mill whisking constantly. Bring to a boil then lower heat to medium and continue cooking 3 minutes to thicken up the sauce. Remove from heat and still in the rest of the cheese, some salt and pepper, and the parsley. Pour the cheese sauce over the cauliflower and broil 3 minutes.

Corn and Broccoli

The natural ‘sugariness’ of the corn and the addition of a little bit of sugar make this a very sweet dish. It was just great served next to a mild flavored broiled pork chop. If you prefer less sweet, just leave out the sugar and this will still turn out a great side dish !

Corn and Broccoli
Corn and Broccoli

6 servings
133 calories per serving

15 oz. can creamed corn
½ c Egg Beaters
2 t sugar
2 T flour
1 t salt
½ c shredded low fat cheddar cheese
10 oz. package frozen broccoli, thawed and drained

Preheat oven to 350 degrees. Combine corn, eggs, sugar, flour and salt and then fold in cheese and broccoli and place in a baking dish and bake 1 hour.

Cucumber Tomato Salad

Always a great side – such a nice change from a regular green salad !

Cucumber Tomato Salad
Cucumber Tomato Salad

4 servings
70 calories per serving

4 small tomatoes, thinly sliced
2 small cucumbers, thinly sliced
1 small red onion, thinly sliced (optional)
½ c lite Zesty Italian dressing

Arrange all veggies on a plate and drizzle with the dressing.

Rice and Veggies – Very Cheesy !

Another great dish where your veggies and your starch are all together in one place. This whips up quickly and is a great side to chicken and fish dishes.

6 servings
226 calories per serving

2 c hot cooked rice
¾ c shredded low fat cheddar cheese
½ c egg beaters
¾ t garlic salt

10 oz. package frozen broccoli florets, thawed
4 oz. chopped mushrooms
½ c chopped green bell pepper
½ medium onion, chopped
1 c egg beaters
½ c skim milk
½ t onion salt
½ t pepper
½ t salt
4 oz. shredded low fat cheddar cheese
Pam

Preheat oven to 375 degrees. Combine the first 4 ingredients and press into the bottom of a 2 quart baking dish sprayed with Pam. Steam the broccoli, mushrooms, bell pepper and onion for 5 minutes. Mix egg, milk, onion salt and pepper and stir into the veggies and pour it all over the rice crust. Sprinkle with cheese and bake 25-30 minutes or until a knife inserted comes out clean.

Veggie Squares

How come the ‘Veggie Tales’ song is stuck in my head now? LOL This one seems a little weird, but the final product is great. The ranch flavor comes through proud and strong and mixes so well with the veggies. Serve as a healthy appetizer or as a side next to a dinner portion of meat or fish.

Veggie Squares
Veggie Squares

12 servings
104 calories per serving (1 serving = 2 pieces
)

8 oz. tube crescent rolls
3 oz. fat free cream cheese, softened
½ c low fat buttermilk ranch dressing
4 c raw veggies (cauliflower, bell peppers, carrots, broccoli)
Pam

Preheat oven to 375 degrees. Unroll crescent rolls. Spray a cookie sheet with Pam and press crescent roll dough into pan to form a crust. Bake 10 minutes or until golden. Let cool 15 minutes. Combine cheese and dressing and spread over crust. Place the veggies over the top, cut into 24 squares and serve immediately.

Vegetable Dip

This dip also makes a great baked potato topper. Very cheesy – very tasty – and very, very good for you !

Vegetable Dip
Vegetable Dip

12 servings
29 calories per serving

2 c chopped broccoli
1 clove garlic, minced
1 small onion, chopped
¼ lb. chopped mushrooms
2 t corn oil
1 c low fat cottage cheese
Pinch of pepper
½ t onion powder
½ t garlic powder

Cook broccoli leaving it still crisp (boil or steam). In a small pan on medium high heat cook garlic and onions until well browned – add water as necessary to keep them moist. Add mushrooms in oil for 5 minutes or until the onion is tender. In a food processor, process cottage cheese until smooth then add broccoli and onion mixture along with garlic powder, onion powder and pepper and pulse until well combined. Serve with veggies or crackers for dipping. Refrigerate unused portion.

Sauted Portobellos

Portobellos have such a great earthy flavor that you don’t want to douse these with too many spices and cover up the natural flavor. Just a little garlic, salt and pepper will do with Portobellos.

Sauted Portobellos
Sauted Portobellos


4 servings
51 calories per serving

12 oz portobello mushrooms (or a mixture of your favorite mushrooms including some portobellos)
1 T oil
Salt and pepper to taste
2 cloves garlic, minced
5 large basil leaves, cut in thin strips
½ c chopped parsley

Heat oil in a skillet on medium high heat. Saute garlic for 1 minute. Add mushrooms, salt and pepper, lower heat to medium, and cook to desired doneness. I like my mushrooms cooked down quite a bit. Sprinkle herbs on during the last minute of cooking.

Potatoes in Foil

These potatoes come out so tender and the spritz of citrus at the end gives them a great flavor !

Potatoes in Foil
Potatoes in Foil


4 servings
167 calories per serving

1 ½ lb. new potatoes, halved
4 garlic cloves
1 T oil
Kosher salt to taste
Pepper to taste
¼ c cilantro leaves or basil leaves
Lemon or Lime wedges

Preheat oven to 350 degrees. Make a large double layer square of foil and place potatoes and garlic on it and drizzle with oil and sprinkle with salt and pepper. Close up tightly and grill, rotating packet often, 25 minutes or until done. Before serving, add in cilantro, extra salt and pepper, and spritz with lime.

Related Posts with Thumbnails