Tag Archives: veggies

Parmesan Veggies

The cheese just melts into the marinade and really coats all the veggies – every bite is so full of flavor 🙂

Parmesan Veggies
Parmesan Veggies

8 servings
60 calories per serving

2 zucchini cut into ½ inch thick slices
2 yellow squash cut into ½ inch thick slices
1 red pepper cut into strips
1 green pepper cut into strips
1 yellow pepper cut into strips
1/3 c light Italian dressing
¼ c grated parmesan cheese

Spray a skillet with Pam and heat to medium high. Add veggies and sauté 5 minutes. Add dressing and cheese and continue cooking 5 minutes or until veggies are desired tenderness (I like mine pretty crisp).

Orzo Primavera

This is a great recipe. It has my favorite pasta, orzo ! Plus is has lotsa healthy veggies and a simple parmesan sauce. I could eat this every day !!

Orzo Primavera
Orzo Primavera

8 servings
120 calories per serving

14.5 oz. can chicken broth
1/3 c water
1 c orzo
2 1/2 c fresh vegetables, diced very small (cauliflower, broccoli, carrots, celery, green onions, red peppers )
1/3 c grated parmesan cheese
Salt and pepper to taste

Bring broth and water to a boil then stir in orzo and cover and cook 7 minutes. Add in veggies and cook another 5 minutes. Turn off heat and stir in cheese, salt and pepper.

Veggies and Noodles

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.

Veggies and Noodles
Veggies and Noodles

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.

Beef Ramen Bowl

Simple, versatile dinner that is ready in no time and tastes like a million bucks. You could easily substitute chicken or pork and leftover meats would be great to use here. You can also sub in any frozen veggie mix.

Beef Ramen Bowl
Beef Ramen Bowl

4 servings
255 calories per serving

1 lb. beef sirloin cut into thin strips
2 c water
3 oz. Asian or Beef flavor ramen noodle mix
1 lb. fresh stir fry veggies (broccoli, cauliflower, carrots, red peppers)
¼ c soy sauce

Spray a skillet with Pam and cook beef 5 minutes or until browned then remove from skillet and keep warm. Boil stir in veggies and heat to boiling and continue to cook 4 minutes or until veggies are a bit tender. Stir in seasoning packet and broken up noodles and continue cooking 3 minutes. Finally add soy and then add beef and heat through.

Veggie Platter

Veggies are good. Veggies are sweet. Veggies are full of fiber. Veggies are good for you.

Veggies are a pain in the butt to prep !

But if you do a whole big platter when you have time over the weekend, then you can eat off of it all week long 🙂

As a snack, dip veggies in low fat dressing. As a side to lunch or dinner, drizzle with balsamic vinegar. Chop up and use in soups, salads and stews. The possibilities are endless !

So take 1/2 hour over the weekend and get your veggie on !

Rice and Veggies

Since your carbs and veggies are together in one dish, this recipe is a great side dish to complete a fish or chicken dish. It has just the right amount of veggies and a lovely mild flavor.

Rice and Veggies
Rice and Veggies

6 servings
147 calories per serving

1 T oil
1 c chopped onion
½ c chopped carrots
1/2 c chopped celery
½ c chopped red peppers
14.5 oz. chicken broth
1 ½ c Minute white rice, raw
1 c frozen peas
Salt and pepper to taste

Heat oil in skillet and sauté onions, carrots, celery, peppers, salt and pepper for 7 minutes. Add broth and bring to a boil and stir in the rice and peas. Cover and simmer 5 minutes then remove from heat and let stand 5 minutes so liquid is absorbed.

Tortellini and Veggies

Tortellini are so versatile. And this is a great recipe to show off their cheesy goodness 🙂 The sauce is light and packed with healthy veggies.

Tortellini and Veggies
Tortellini and Veggies

4 servings
182 calories per serving

1 9 oz. package of refrigerated cheese tortellini
1 T oil
2 medium shallots, minced
1 medium bell pepper in 1 inch pieces
2 c chopped plum tomatoes (about 6 tomatoes)
1 medium zucchini cut in half lengthwise and then sliced into half moons
½ t garlic powder
Salt and pepper to taste
½ t basil flakes
½ t oregano flakes

Cook pasta according to package instructions. Heat oil in pan and cook bell pepper and shallots in oil 4-5 minutes then add tomatoes, zucchini and seasonings and cover and cook 5 minutes. Finally add in tortellini and cook 3 minutes or until hot.

Top off the dish with some fresh herbs of your choice (basil and parsley do quite well).

Chicken and Veggies with Orzo

This meal as just the right amount of each ingredient and everything tasted great. To save yourself time, use the pre-cut carrots and zucchini available at your grocer !

Chicken and Veggies with Orzo
Chicken and Veggies with Orzo

4 servings
380 calories per serving

1 c uncooked orzo
½ c chicken broth
1 T lemon juice
2 t cornstarch
2 T oil
3 boneless skinless chicken breasts (3/4 lb.) cut in half lengthwise and then cut in thin strips
2 cloves garlic minced
½ t salt
1 c julienne cut carrots
1 yellow bell pepper cut into thin strips
2 c julienne cut zucchini

Cook orzo according to package instructions. Combine broth, juice and cornstarch and mix well. Heat 1 T oil and cook chicken, garlic and salt 5 minutes or until chicken is no longer pink then remove from skillet and keep warm. Heat 1 T oil and cook carrots and bell pepper 3 minutes then add zucchini and cook another 3 minutes. Stir the broth mix until smooth and then add to the skillet and cook 2 minutes or until thickened then add orzo and chicken and heat through.

Kitchen Sink Salad

This is my ‘recipe’ for a salad that contains ‘everything but the kitchen sink’. Sometimes it’s the best unplanned dish of the week.

By the end of the week I have a bunch of bits and pieces of veggies left over – so I use them all in a salad – whatever I have, it gets thrown in. And because the salad is so full of flavor from all the veggies, I use NO OIL. And that makes for one LOW CAL, LOW FAT salad !

Sometimes I even put in bits of other prepared salads I had made – this picture shows a salad where I added in some left over cucumber and radish salad – and even some black beans. Try it – it makes salad eating so much more pleasurable !

Kitchen Sink Salad
Kitchen Sink Salad

1 serving
30-80 calories per serving

2 c field greens or any other leftover lettuce you have
Salt and pepper to taste
1/2 t garlic powder
1/4 t onion powder
1/4 t oregano flakes
Vinegar (balsamic, red wine, anything)
Citrus juice – up to a tablespoon of lime juice, lemon juice, orange juice – whatever floats your boat
1 c Veggies – cucs, broccoli, carrots, celery, jicama, zucchini
1/4 c Beans – black beans, chick peas, cannellini beans
1/4 c Fresh herbs – parsley, cilantro, basil

Mix it all up and enjoy !

‘Eating Your Words’ Challenge

Savor the Thyme and Tangled Noodle are hosting a fun filled challenge, “Eating Your Words”, and I’ve decided to enter. We basically just had to use food to spell out an idea.

I had read about their challenge and then was going about my day and was thinking about what I might submit. I was getting ready to make my salad when it hit me…carved cucumbers. So here’s my entry – and remember, eat your veggies !

Eat Your Veggies
Eat Your Veggies

Thanks for the fun, guys 🙂

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