Tag Archives: vegetable

Rice and Veggies – Very Cheesy !

May 24, 2011 admin Leave a comment

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.

Appetizers, Vegetables

Veggie Squares

May 20, 2011 admin Leave a comment

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.

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.

Appetizers, Snacks, Vegetables

Vegetable Dip

May 13, 2011 admin Leave a comment

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

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.

Dinner, Sides, Vegetables

Sauted Portobellos

May 6, 2011 admin Leave a comment

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.

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.

Dinner, Kid Friendly, Sides, Vegetables

Potatoes in Foil

April 22, 2011 admin Leave a comment

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

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.

Dinner, Mediterranean, Salads, Sides, Vegetables

Greek Veggie Salad

April 19, 2011 admin Leave a comment

Some time the best thing about a salad is all the stuff OTHER THAN the lettuce. So this one takes out the lettuce and leaves all the good stuff leaving you with a perfect serving of delicious veggies. If you don’t have Greek vinaigrette around the house, use any vinaigrette and add a splash of lemon and some oregano.

4 servings
164 calories per serving

3 large tomatoes, chopped
1 medium cucumber sliced
½ c kalamata olives
½ c low fat Greek vinaigrette dressing
¼ c low fat crumbled feta cheese

Mix veggies and add dressing and toss to mix well.

Dinner, Kid Friendly, Sides, Vegetables

Corn Salad

April 10, 2011 admin Leave a comment

Even my young teenage nephew liked this one ! So it’s kid approved 🙂 Lotsa flavor, lotsa veggies, and a great side to just about anything.

7 servings
140 calories per serving

Dressing:
¼ c oil
1 T chopped parsley
3 T rice vinegar
1 T soy sauce
½ t crushed red pepper

Salad:
1 lb. frozen corn
¼ c shredded carrots
¼ c sliced radishes
¼ c sliced green onions (green part only)

Combine all dressing ingredients and refrigerate. Bring a pan of water to a boil and cook corn 2 minutes. Drain and rinse with cold water to cool then pat dry and add to all the rest of the ingredients. Cover and refrigerate 2 hours so flavors mix.

Dinner, Kid Friendly, Sides, Vegetables

Cheesy Green Bean Casserole

April 7, 2011 admin Leave a comment

I bet this gets your kids eating their green beans ! And maybe even asking for more 🙂 Cheese, sauce, stuffing – what’s not to like?!?!

14 servings
157 calories per serving

2 16 oz. packages frozen French cut green beans, thawed
1 can low fat cream of mushroom soup
8 oz. Velveeta, cut into ½ inch cubes
1 1/2 c hot water
1/4 c butter
8 oz. stuffing mix (I like Stove Top)

Heat oven to 350 degrees. Mix beans and soup and place in a baking dish then top with cheese. Mix water and butter and melt butter all the way. Stir into stuffing and then spoon that over the casserole. Bake 40 minutes.

Dinner, Sides, Vegetables

Buttery Carrots

April 2, 2011 admin 1 Comment

The honey, orange and vanilla make a great glaze – just sweet enough without being too sweet. Serve these next to any dish for a colorful and fun carrot recipe.

4 servings
81 calories per serving

2 c diagonally cut carrots
½ c water
2 T honey
1 T light butter
1 t grated orange zest
¼ t vanilla
1/8 t salt

Place carrots and water in a pan and bring to a boil over medium high heat then reduce heat and simmer 8 minutes. Drain and return to pan and add the rest of the ingredients and bring to a boil. Cook 1-2 minutes or until the liquid has reduced to a glaze.

Lunch, Sandwiches, Vegetables

Garbanzo Burgers

February 26, 2011 admin 1 Comment

When you’re in the mood for a spicy patty on a bun try a veggie patty instead of meat once in a while. Black bean burgers have always been a favorite of mine – now I have an alternate….garbanzo burgers. At only 56 calories, add a 100 calorie bun and have two 🙂

4 servings
56 calories per serving

1 15 oz. can garbanzo beans (also called chick peas or cece beans), rinsed and drained
1 red bell pepper, finely chopped
1 carrot, grated
3 cloves garlic, minced
1 red chile pepper, seeded and minced
2 T chopped cilantro
1 T tahini paste (a sesame seed paste much like peanut butter is a peanut paste)
Salt and pepper to taste
Pam

Place garbanzos, peppers, carrots, garlic, red chile pepper, cilantro, tahini, salt and pepper in a food processor and pulse until ingredients are mixed evenly. If the mix is too dry, add a few drops of water. Refrigerate the mix 1.2 hour or more.

Preheat oven to 350 degrees. Spray a cookie sheet with Pam. Make 4 burgers out of the bean mix and place on sheet. Bake 20 minutes, flip and cook another 10 minutes. You can also fry these in a medium skillet sprayed with Pam.