Dietitian's Tip:
This dip is excellent with raw vegetables, such as sliced cucumbers, red or green bell peppers, carrots, and celery. It is also great with toasted pita triangles — or as a topping for potatoes.
Showing posts with label Vegetables. Show all posts
Showing posts with label Vegetables. Show all posts
Artichoke Dip
Dietitian's Tip:
This dip is excellent with raw vegetables, such as sliced cucumbers, red or green bell peppers, carrots, and celery. It is also great with toasted pita triangles — or as a topping for potatoes.
Turkey-Mushroom Burgers with Scallion-Lemon Mayonnaise
In this healthy turkey burger recipe, lean ground turkey stands in for ground beef, and mushrooms are added to produce a thick and uncommonly juicy, flavorful turkey burger. An easy, lightened mayo sauce provides the perfect accent.
Makes: 6 servings
Serving Size: 1 burger & 4 tsp. mayonnaise
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Roasted Halibut with Banana-Orange Relish
Sweet bananas combined with oranges, cilantro and lime juice create a fresh relish to serve with mild, white-fleshed fish, or try it alongside roast chicken or pork.
Makes: 4 servings
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READER'S COMMENT:
"Really enjoyed this one! Easy to make, and the relish is delicious! "
Inside-Out Cheeseburgers
Why put the cheese on top of the burger when half of it just melts off? Instead, form the burger around the cheese so you can char the meat and safeguard the more delicate flavors. Use any mixture of hard or semihard cheeses--Emmentaler and Gouda or Asiago and Parmigiano-Reggiano also pair well.
Makes: 4 servings
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READER'S COMMENT:
"Wonderful! I used a smoked gouda/cheddar combo and smoked paprika (what I had) and it was sooo delicious! Next time will try with the bacon someone recommended. Also, love the idea of making these as meatballs for a party - Genius! :)...
Grilled Eggplant Panini
Grilled eggplant is one of life's simpler pleasures: creamy and rich. Look for medium-size, purple eggplants with firm skins and no mushy spots. This end-of-summer treat will be even tastier if you can find the vegetables at a local farmstand—or in your own backyard!
READER'S COMMENT:
"Looks so yummy! I love eggplant and I love cheese, this will make a lovely vegetarian lunch alternative for me to bring to school, thank you. "
Makes: 4 sandwiches
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Chopped Salad al Tonno
Why have the same mayonnaise-laden tuna when you can make a light, fresh salad that won't hold you back while you chase the kids around the yard?
Makes: 4 servings, generous 2 cups each
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Paprika Shrimp & Green Bean Saute
Green beans add snap and color to the garlicky shrimp and butter beans in this Spanish-inspired sauté. Slightly pricier prepeeled shrimp are worth it, given the amount of time they save on a harried weeknight. Serve with quinoa or brown rice.
Makes: 6 servings
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READER'S COMMENT:
"Delicious! After reading the reviews here's what I changed I used 1tsp smoked and1tsp sweet paprika I used 1 clove of shallot and the 1/4 c garlic which I pressed in the garlic press, I used 1/4 cup RWV and 1/4 C chicken stock so it was...
Lemon-Walnut Chicken
Prep time: 10 minutesCook time: 10 minutes
Makes: 4 servings
Makes: 4 servings
Ingredients
2 tablespoons very finely chopped parsley*
2 tablespoons very finely chopped toasted walnuts*
1/4 teaspoon finely grated lemon zest
4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
2 teaspoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon extra virgin olive oil
3 tablespoons diced shallots
1/4 cup low-sodium chicken broth
1 tablespoon fresh lemon juice, plus lemon wedges for serving
1 1/4 cups brown basmati rice, steamed
2 tablespoons very finely chopped parsley*
2 tablespoons very finely chopped toasted walnuts*
1/4 teaspoon finely grated lemon zest
4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
2 teaspoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon extra virgin olive oil
3 tablespoons diced shallots
1/4 cup low-sodium chicken broth
1 tablespoon fresh lemon juice, plus lemon wedges for serving
1 1/4 cups brown basmati rice, steamed
Directions
1. In a small bowl, mix together the parsley, walnuts, and lemon zest. Dust the chicken with the flour and season with the salt and black pepper.
2. In a very large skillet (or two medium-large skillets), heat the olive oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side.
3. Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
4. Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice with the lemon wedges.
*Use a mini food processor to reduce chopping time.
1. In a small bowl, mix together the parsley, walnuts, and lemon zest. Dust the chicken with the flour and season with the salt and black pepper.
2. In a very large skillet (or two medium-large skillets), heat the olive oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side.
3. Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
4. Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice with the lemon wedges.
*Use a mini food processor to reduce chopping time.
Nutrition facts per serving: 293 calories, 36g protein, 19g carbohydrate, 8g fat (1.3g saturated), 2g fiber
Spinach-Mushroom Pizza
Prep time: 20 minutes
Cook time: 15 minutes
Makes: 6 servings
Cook time: 15 minutes
Makes: 6 servings
Ingredients
1 12-ounce whole wheat pizza crust, such as Boboli
1/4 cup pizza sauce
1/2 cup frozen spinach, thawed and drained well
1/4 small red onion, thinly sliced
1 cup shredded part-skim mozzarella
6 medium cremini mushrooms, sliced
1/4 cup part-skim ricotta
2 tablespoons grated Parmesan
1 tablespoon extra virgin olive oil
2 teaspoons balsamic vinegar
1 12-ounce whole wheat pizza crust, such as Boboli
1/4 cup pizza sauce
1/2 cup frozen spinach, thawed and drained well
1/4 small red onion, thinly sliced
1 cup shredded part-skim mozzarella
6 medium cremini mushrooms, sliced
1/4 cup part-skim ricotta
2 tablespoons grated Parmesan
1 tablespoon extra virgin olive oil
2 teaspoons balsamic vinegar
Directions
1. Preheat the oven to 450 degrees. Place a large heavy baking sheet on the bottom of the oven. Lay the pizza crust on a work surface.
2. Spread the crust with the sauce, followed by the spinach and onion. Sprinkle with the mozzarella and mushrooms. Dollop the ricotta over the pizza and sprinkle with the Parmesan. Drizzle the olive oil all over.
3. Use a thin cutting board or the back of a second baking sheet to carefully transfer the pizza to the preheated baking sheet on the bottom of the oven. Bake until the crust is puffed and beginning to color at the edges and the cheese is melted, 10 minutes. Take the sheet out of the oven and preheat the broiler.
4. Broil the pizza, watching carefully, until the cheese is browned and bubbling, about 2 minutes. Let pizza cool on the sheet for 5 minutes. Sprinkle with the balsamic vinegar, slice into wedges, and serve.
1. Preheat the oven to 450 degrees. Place a large heavy baking sheet on the bottom of the oven. Lay the pizza crust on a work surface.
2. Spread the crust with the sauce, followed by the spinach and onion. Sprinkle with the mozzarella and mushrooms. Dollop the ricotta over the pizza and sprinkle with the Parmesan. Drizzle the olive oil all over.
3. Use a thin cutting board or the back of a second baking sheet to carefully transfer the pizza to the preheated baking sheet on the bottom of the oven. Bake until the crust is puffed and beginning to color at the edges and the cheese is melted, 10 minutes. Take the sheet out of the oven and preheat the broiler.
4. Broil the pizza, watching carefully, until the cheese is browned and bubbling, about 2 minutes. Let pizza cool on the sheet for 5 minutes. Sprinkle with the balsamic vinegar, slice into wedges, and serve.
Nutrition facts per serving: 252 calories, 15g protein, 30g carbohydrate, 10g fat (3.5g saturated), 5g fiber
Chickpea Tagine
Prep time: 15 minutes
Cook time: 45 minutes
Makes: 4 servings
Cook time: 45 minutes
Makes: 4 servings
Ingredients
1 1/2 tablespoons extra virgin olive oil
1 red onion, quartered and thickly sliced
1/2 teaspoon salt, plus additional to taste
2 small carrots, sliced lengthwise, cut into 1/2-inch-thick slices (about 3/4 cup) 1 1/2 cups cubed, peeled butternut squash (6 ounces)
2 garlic cloves, roughly chopped
3 quarter-size pieces peeled fresh ginger
1/2 teaspoon harissa paste (available in most major grocery stores), plus additional to taste
2 teaspoons honey, plus additional to taste
1 teaspoon ground cumin
1 whole cinnamon stick
1/4 teaspoon turmeric
4 plum tomatoes, cored and chopped (1 pound)
1 medium zucchini, quartered and cut into 1/2-inch chunks (2 cups)
10 dried apricots, sliced (1/4 cup packed)
1/2 cup water
1 19-ounce can chickpeas, drained and rinsed
Freshly squeezed juice of 1/2 lemon, plus additional to taste
1 cup whole wheat couscous, cooked according to package directions (optional)
4 teaspoons sliced, toasted almonds
1 1/2 tablespoons extra virgin olive oil
1 red onion, quartered and thickly sliced
1/2 teaspoon salt, plus additional to taste
2 small carrots, sliced lengthwise, cut into 1/2-inch-thick slices (about 3/4 cup) 1 1/2 cups cubed, peeled butternut squash (6 ounces)
2 garlic cloves, roughly chopped
3 quarter-size pieces peeled fresh ginger
1/2 teaspoon harissa paste (available in most major grocery stores), plus additional to taste
2 teaspoons honey, plus additional to taste
1 teaspoon ground cumin
1 whole cinnamon stick
1/4 teaspoon turmeric
4 plum tomatoes, cored and chopped (1 pound)
1 medium zucchini, quartered and cut into 1/2-inch chunks (2 cups)
10 dried apricots, sliced (1/4 cup packed)
1/2 cup water
1 19-ounce can chickpeas, drained and rinsed
Freshly squeezed juice of 1/2 lemon, plus additional to taste
1 cup whole wheat couscous, cooked according to package directions (optional)
4 teaspoons sliced, toasted almonds
Directions
1. In a large heavy pot over medium-low heat, warm the olive oil; add the onion and salt. Cook, stirring occasionally, for 5 minutes. Add the carrots and continue to cook for 5 more minutes.
2. Add the butternut squash, garlic, and ginger and raise the heat to medium. Cook, stirring, for 5 minutes.
3. Add the harissa, honey, cumin, cinnamon stick, and turmeric and stir until fragrant, 1 minute. Add the tomatoes, zucchini, and apricots and stir well. Pour in the water and bring to a simmer over medium heat. Cover and reduce the heat as needed to simmer gently, stirring occasionally, until the vegetables are tender but not mushy, 20 to 25 minutes.
4. Add the chickpeas and lemon juice. Raise the heat and simmer, uncovered, until the chickpeas are heated through and the liquid has thickened slightly, 5 to 10 minutes.
5. Season to taste with additional salt, harissa, honey, and lemon. Serve over couscous if desired and garnish with sliced almonds.
1. In a large heavy pot over medium-low heat, warm the olive oil; add the onion and salt. Cook, stirring occasionally, for 5 minutes. Add the carrots and continue to cook for 5 more minutes.
2. Add the butternut squash, garlic, and ginger and raise the heat to medium. Cook, stirring, for 5 minutes.
3. Add the harissa, honey, cumin, cinnamon stick, and turmeric and stir until fragrant, 1 minute. Add the tomatoes, zucchini, and apricots and stir well. Pour in the water and bring to a simmer over medium heat. Cover and reduce the heat as needed to simmer gently, stirring occasionally, until the vegetables are tender but not mushy, 20 to 25 minutes.
4. Add the chickpeas and lemon juice. Raise the heat and simmer, uncovered, until the chickpeas are heated through and the liquid has thickened slightly, 5 to 10 minutes.
5. Season to taste with additional salt, harissa, honey, and lemon. Serve over couscous if desired and garnish with sliced almonds.
Nutrition facts per serving: 350 calories, 11g protein, 64g carbohydrate, 8g fat (1g saturated), 12g fiber
Penne with Broccoli Rabe and Ricotta
Prep time: 10 minutes
Cook time: 15 minutes
Makes: 6 servings
Makes: 6 servings
Ingredients
Salt
1 bunch broccoli rabe
12 ounces whole wheat penne
1 tablespoon extra virgin olive oil
2 lean Italian turkey sausages, casings removed
1/2 medium red onion, thinly sliced
1 garlic clove, sliced
Small pinch crushed red pepper flakes
2 tablespoons tomato paste
1/4 cup part-skim ricotta
2 tablespoons grated Parmesan
Salt
1 bunch broccoli rabe
12 ounces whole wheat penne
1 tablespoon extra virgin olive oil
2 lean Italian turkey sausages, casings removed
1/2 medium red onion, thinly sliced
1 garlic clove, sliced
Small pinch crushed red pepper flakes
2 tablespoons tomato paste
1/4 cup part-skim ricotta
2 tablespoons grated Parmesan
Directions
1. Bring a large pot of salted water to a boil. Add the broccoli rabe; cook for 4 minutes. Transfer the broccoli rabe to a colander. When it’s cool enough to handle, chop into bite-size pieces.
2. Add the penne to the same pot of boiling water and cook until al dente. Reserve 1/2 cup of the pasta cooking water before draining the penne.
3. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the sausages, onion, garlic, and red pepper flakes and cook, crumbling the sausage with a wooden spoon, until browned, 8 minutes. Add the chopped broccoli rabe and saute until tender, about 2 more minutes. Add the tomato paste and cook, stirring until well combined, about 1 minute.
4. Adjust the heat to low and add the pasta to the skillet. Toss to combine the ingredients, adding a little of the reserved cooking water if the mixture seems dry. Stir in the ricotta and Parmesan, take the pan off the heat, and toss well. Serve immediately.
1. Bring a large pot of salted water to a boil. Add the broccoli rabe; cook for 4 minutes. Transfer the broccoli rabe to a colander. When it’s cool enough to handle, chop into bite-size pieces.
2. Add the penne to the same pot of boiling water and cook until al dente. Reserve 1/2 cup of the pasta cooking water before draining the penne.
3. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the sausages, onion, garlic, and red pepper flakes and cook, crumbling the sausage with a wooden spoon, until browned, 8 minutes. Add the chopped broccoli rabe and saute until tender, about 2 more minutes. Add the tomato paste and cook, stirring until well combined, about 1 minute.
4. Adjust the heat to low and add the pasta to the skillet. Toss to combine the ingredients, adding a little of the reserved cooking water if the mixture seems dry. Stir in the ricotta and Parmesan, take the pan off the heat, and toss well. Serve immediately.
Nutrition facts per serving: 342 calories, 18g protein, 47g carbohydrate, 8g fat (1.8g saturated), 2g fiber
Cumin Salmon with Yogurt-Cucumber Sauce
Prep time: 15 minutes
Cook time: 10 minutes
Makes: 4 servings
Cook time: 10 minutes
Makes: 4 servings
Ingredients
2 teaspoons extra virgin olive oil
1/2 teaspoon ground cumin
1/2 teaspoon sugar
1/2 teaspoon black pepper
1/2 teaspoon salt, plus a pinch
4 salmon fillets (about 4 ounces each)
1/2 cup nonfat Greek yogurt
1 large pickling cucumber, peeled, seeded, and diced
1 scallion, trimmed and finely chopped
3 tablespoons minced fresh parsley
1 teaspoon fresh lemon juice
8 ounces whole wheat orzo, cooked according to package directions
2 teaspoons extra virgin olive oil
1/2 teaspoon ground cumin
1/2 teaspoon sugar
1/2 teaspoon black pepper
1/2 teaspoon salt, plus a pinch
4 salmon fillets (about 4 ounces each)
1/2 cup nonfat Greek yogurt
1 large pickling cucumber, peeled, seeded, and diced
1 scallion, trimmed and finely chopped
3 tablespoons minced fresh parsley
1 teaspoon fresh lemon juice
8 ounces whole wheat orzo, cooked according to package directions
Directions
1. In a bowl, combine the olive oil, cumin, sugar, black pepper, and 1/2 teaspoon salt. Lay the salmon on a foil-lined baking sheet and brush the tops with the oil mixture. Refrigerate for 10 to 20 minutes.
2. Preheat the broiler. Combine the yogurt, cucumber, scallion, parsley, lemon juice, and the remaining pinch of salt in a small bowl.
3. Broil the salmon until it is barely opaque at the center of the thickest part, 7 to 10 minutes. Serve over the orzo, topped with the yogurt sauce.
1. In a bowl, combine the olive oil, cumin, sugar, black pepper, and 1/2 teaspoon salt. Lay the salmon on a foil-lined baking sheet and brush the tops with the oil mixture. Refrigerate for 10 to 20 minutes.
2. Preheat the broiler. Combine the yogurt, cucumber, scallion, parsley, lemon juice, and the remaining pinch of salt in a small bowl.
3. Broil the salmon until it is barely opaque at the center of the thickest part, 7 to 10 minutes. Serve over the orzo, topped with the yogurt sauce.
Nutrition facts per serving: 487 calories, 34g protein, 45g carbohydrate, 19g fat (3.8g saturated), 10g fiber
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