Tag Archives: vegetable

Celery Root Soup

Simple does not always mean plain. This is a simple soup of just a few ingredients, but it turns out a restaurant class meal – classic flavor and perfectly mild spicing.

Celery Root Soup
Celery Root Soup

4 servings
180 calories per serving

2 T butter
1 c thinly sliced leek
1/2 c carrot, finely chopped
2 T white wine
3 c peeled and cubed celery root (about 3/4 pound)
3 c chicken broth
1 c water
1/2 t coarse salt
1/2 t black pepper
1 3/4 c cooked wild rice
2 T fresh chives, chopped finely

Melt butter in soup pot. Add leek and carrot then cover and cook 5 minutes. Uncover and cook another 5 minutes or until tender. Add wine, celery root, broth, 1 c water, salt and pepper. Bring to a boil then cover and cook 10 minutes. Place 1 c soup mix in a blender and blend until smooth then add back to soup pan and add rice. Cook 15 minutes. Garnish with chives just before serving.

Spinach Au Gratin

Creamy, cheesy, savory spinach – a perfect side dish to a light fish meal.

Spinach Au Gratin
Spinach Au Gratin

6 servings
200 calories per serving

1 medium onion, thinly sliced
6 slices pre-cooked bacon, finely chopped
15 oz. fresh baby spinach leaves
4 oz. low fat cream cheese, cubed
15 Ritz Crackers, coarsely crushed
2 T grated parmesan cheese
1 T butter, melted
Pam

Preheat broiler. Spray pan with Pam and add onion. Cook 5 minutes adding a couple of tablespoons of hot water along the way if needed to keep the onions moist. Add bacon and cook 3 minutes. Add spinach and cook 3 minutes to wilt the spinach then remove from heat and add cream cheese being sure to mix well. Turn into a casserole dish sprayed with Pam. Mix crackers, parmesan and butter and sprinkle over the casserole. Broil 2 minutes to brown the crackers.

Tex Mex Cobb

Chop up all your veggies and fixings and lay them out on a platter in rows. It’s a beautiful presentation and everyone can grab exactly what they want for their salad. The dressing for this one is so simple and so low cal, but it tastes divine !

Tex Mex Cobb
Tex Mex Cobb

10 servings
291 calories per serving

20 oz. mixed greens (Spring mix, baby greens, etc.)
12 oz. seasoned chicken breast strips (Perdue Shortcuts work great here)
4 hard boiled eggs, chopped
15 oz. can black beans, drained and rinsed
1 c low fat shredded cheese
12 slices turkey bacon, cooked and crumbled
2 small avocados, sliced
2 c grape tomatoes, halved
2 ribs of celery, sliced
2/3 c fat free ranch dressing
1/3 cup chunky salsa
Salt and pepper to taste

Over a large platter with the greens then arrange chicken, eggs, beans, cheese, bacon, avocados and tomatoes in rows and sprinkle with salt and pepper. Mix the salsa and dressing and pour over platter.

Grilled Veggie Tacos

You can serve these veggies in bread, on top of a salad, or in a crunchy taco shell. I choose a taco ! Spreading the cheese inside the taco makes for a great bite from start to finish.

Grilled Veggie Tacos
Grilled Veggie Tacos

4 servings (1 serving = 2 tacos)
230 calories per serving

Get taco shells and spread the inside with the spread mix – then put in veggies – if more room, add extra chopped lettuce for crunch

Spread:
3.5 oz. goat cheese
¼ c roasted red peppers
1 t chopped chives
1 t liquid from jar of roasted red peppers

Veggies:
1 T oil (used in an oil mister, 1 T goes a long way !)
1 t Kosher salt
4 large Portobello mushrooms halved
1 red bell pepper, quartered lengthwise
1 yellow bell pepper, quartered lengthwise
1 small eggplant in ¼ inch slices
4 taco shells
4 lettuce leaves, chopped
Pam

Preheat broiler. Process all the ingredients for the spread in a food processor and then set aside. Spray a baking sheet with Pam and place mushrooms, peppers and eggplant in a single layer on sheet and spray with oil and sprinkle with salt. Broil 8 minutes, turn, then broil another 5 minutes or until tender. Cool for a bit and then slice up. Spread inside of tacos with the cheese mix and then add lettuce and then veggies.

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Sauteed Cucs

You usually don’t think of cucumbers in a hot dish, but they make a perfect sautéed side, much like you would sauté zucchini.

Sauteed Cucs
Sauteed Cucs

4 servings
82 caloriess per serving

1 medium cucumber
1 T butter
1/4 t salt
Chopped parsley

Peel cucumber, cut in half, remove seeds and slice, sprinkle with salt. Melt butter in a skillet and sauté cucs 3 minutes. Remove and sprinkle with chopped parsley.

Cucs in Cream Sauce

By mixing the cream and the vinegar, you are almost making your own ‘sour’ cream. This is a very rich tasting dressing for the cucs and it is a nice side dish to serve with chicken or fish dishes.

Cucs in Cream Sauce
Cucs in Cream Sauce


2 servings
70 calories per serving

2 medium cucumbers, peeled and thinly sliced
2 t salt
2 T heavy cream
2 t vinegar
¼ t salt
1/8 t pepper

Mix cucs with salt and let stand 1 hour in a colander. Drain and pat dry. Mix cream, vinegar, salt and pepper and add cucs. Chilll 3-4 hours.

Broccoli Tomato Side Salad

Simple yet special with the addition of the cheese and sunflower seeds. Serve this up and watch it disappear !

Broccoli Tomato Side Salad
Broccoli Tomato Side Salad

8 servings
108 calories per serving

6 c broccoli florets, chopped coarsely
1 c grape tomatoes, halved
1 c shredded low fat cheddar or Monterey jack cheese
2 T sunflower seeds
½ c light vinaigrette dressing
1 T Splenda
2 t Dijon mustard

Mix broccoli, tomatoes, cheese, and seeds. Mix dressing, Splenda and mustard and then mix with veggies.

Roasted Pesto Tomatoes

Warmed tomatoes are so flavorful – the heat just sweetens them and intensifies the already great taste. Add a little pesto and you get a divine side dish that can be served next to anything.

Roasted Pesto Tomatoes
Roasted Pesto Tomatoes

4 servings
142 calories per serving

12 plum tomatoes, quartered lengthwise
1 T oil
1/4 t salt
1/8 t red pepper flakes
1/4 c pesto

Preheat oven to 400 degrees and spray a baking sheet with Pam. Mix the tomatoes with oil, salt, pesto and the pepper flakes and place on baking sheet. Bake 30 minutes and serve immediately.

Bean Sprout Stir Fry

This is a great low cal side and is perfect alongside an Asian inspired dish. If you can’t find fresh bean sprouts, the canned ones work just fine here !

Bean Sprout Stir Fry
Bean Sprout Stir Fry

4 servings
81 calories per serving

4 cups mung bean sprouts
½ c scallions, sliced
6 t ginger root, minced
2 T garlic, sliced
½ t salt
1 t pepper
1 T oil

Heat oil and stir fry ginger and garlic for 1 minute then add sprouts, scallions, salt and pepper. Continue to cook 2-3 minutes then serve.

Eggplant with Bruschetta

This is a great appetizer – breaded eggplant, ricotta and tomato bruschetta. It’s like an inside out eggplant rollatini with a topping of bruschetta and herbs.

Eggplant with Bruschetta
Eggplant with Bruschetta

6 servings
177 calories per serving

1 medium eggplant, peeled and sliced
Salt
½ c Egg Beaters
Salt and pepper to taste
½ t garlic powder
¾ c breadcrumbs
¼ c parmesan cheese
2 T olive oil (save ½ t for tomatoes)
14.5 oz. can petite diced tomatoes, drained well
2 t white vinegar
1 c fat free ricotta cheese
Chopped basil

Slice the eggplant thinly and lay rounds on paper towels. Sprinkle with salt and let sit ½ so pull out some of the bitterness. Rinse and pat dry. Mix eggs, salt and pepper. Mix breadcrumbs, garlic and cheese. Heat 1 T oil in skillet. Dip eggplant in egg and then crumbs to coat. Work in batches and cook until browned on both sides, about 3 minutes per side. Add extra oil in between batches. Drain on paper towels. Place on a platter and top each round with some ricotta cheese. Mix tomatoes and vinegar and ½ t oil and divide among eggplant rounds. Garnish with chopped basil.

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