Cauliflower & Red Lentil Curry

I absolutely love curries...the vegetarian options are a great way to add in more fiber to a more protein packed meal; it also gives the dish a new sense of spice and savoriness. Check out this recipe for Cauliflower and Red Lentil Curry from Eating Well.

Cauliflower & Red Lentil Curry

Red lentils turn yellow when cooked. Serve over rice.

4 servings

Active Time: 25 minutes

Total Time: 1 hour 20 minutes

INGREDIENTS
1/2 cup red lentils, rinsed
1 small onion, chopped
2 teaspoons curry powder, preferably Madras
1/2 teaspoon salt
1/4 teaspoon turmeric
2 cups water
4 plum tomatoes, seeded and chopped, or one 14-oz. can tomatoes, drained and chopped
4 cups cauliflower florets
1 jalapeno pepper, halved, seeded and thinly sliced
1 tablespoon canola oil
1 tablespoon cumin seeds
3 cloves garlic, minced
2 teaspoons minced fresh ginger
1/4 teaspoon cayenne pepper
2 tablespoons lemon juice
1 tablespoon chopped fresh cilantro
1 teaspoon sugar

PREPARATION
Combine lentils, onions, curry powder, salt, turmeric and water in a large saucepan over low heat; bring to a simmer. Cover and cook, stirring occasionally, until the lentils are soft and the sauce has thickened, about 45 minutes. Add tomatoes, cauliflower and jalapeno peppers and simmer, covered, until the cauliflower is tender, 8 to 10 minutes longer. Remove from heat.
Heat oil in a small skillet over medium-high heat. Add cumin seeds and cook for about 10 seconds. Add garlic and ginger; cook, stirring, until the garlic is lightly browned, about 1 minute. Stir in cayenne and immediately add the oil-spice mixture to the cauliflower mixture. Stir in lemon juice, cilantro and sugar. Taste and adjust seasonings with additional salt and cayenne.

NUTRITION
Per serving: 184 calories; 5 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 28 g carbohydrates; 1 g added sugars; 10 g protein; 8 g fiber; 335 mg sodium; 812 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 vegetable, 1 lean meat, 1 fat

Not going to lie, I was so sad when I found out that Chili's did not offer their broccoli cheese soup anymore. It was (is) one of my favorite soups, and I really wanted it that night. Thank goodness for easy and healthy recipes for a similar soup; check this one out from Eating Well.

Broccoli-Cheese Chowder

From EatingWell: Winter 2004, The EatingWell Diabetes Cookbook (2005)

This satisfying remake of broccoli chowder benefits from the creamy texture of cooked potatoes and smooth, tangy reduced-fat sour cream instead of getting its richness from as much as a cup each of cream and cheese. Not only is the flavor vibrant, but a single serving gives you over half of the daily recommendation for vitamin C.

6 servings, 1 cup each

Active Time: 45 minutes

Total Time: 1 hour 5 minutes

INGREDIENTS
1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 14-ounce cans vegetable broth, or reduced-sodium chicken broth
8 ounces broccoli crowns, (see Ingredient Note), cut into 1-inch pieces, stems and florets separated
1 cup shredded reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt

PREPARATION
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.

TIPS & NOTES
Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.
Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.

NUTRITION
Per serving: 205 calories; 9 g fat ( 4 g sat , 3 g mono ); 21 mg cholesterol; 23 g carbohydrates; 9 g protein; 4 g fiber; 508 mg sodium; 436 mg potassium.

Nutrition Bonus: Vitamin C (61% daily value), Vitamin A (64% dv), Calcium (34% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 vegetable, 1 high-fat meat

Eating vegetables can get boring when you're just steaming or roasting them. To break away from the plain vegetable cycle, check out this recipe from Eating Well.

Balsamic & Parmesan Roasted Cauliflower

From EatingWell: January/February 2008

Roasting isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor.

4 servings, about 1 cup each

Active Time: 10 minutes

Total Time: 35 minutes

INGREDIENTS
8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
2 tablespoons extra-virgin olive oil
1 teaspoon dried marjoram
1/4 teaspoon salt
Freshly ground pepper to taste
2 tablespoons balsamic vinegar
1/2 cup finely shredded Parmesan cheese

PREPARATION
Preheat oven to 450°F.
Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

TIPS & NOTES
Tip: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion—removing a “plug” from the center of the head. Break or cut florets into the desired size.

NUTRITION
Per serving: 149 calories; 10 g fat ( 3 g sat , 6 g mono ); 7 mg cholesterol; 10 g carbohydrates; 7 g protein; 4 g fiber; 364 mg sodium; 490 mg potassium.

Nutrition Bonus: Vitamin C (120% daily value), Folate (22% dv), Fiber (16% dv), Calcium (15% dv)

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1/2 lean meat, 1 1/2 fat

Vegetable Soft Tacos with Chipotle Sour Cream

I love this! From Health.com, check out recipes for comfort food with a vegetarian spin. For those of us who don't eat meat or are sometimes in the mood for meat alternatives, this recipe collection has great recipes that are still filling and still taste great.

Vegetable Soft Tacos With Chipotle Sour Cream
The perfect vegetarian summer meal!

Serves 4

2 cups corn (fresh or frozen)
2 limes, juiced
2 tsp. cumin
1 1/2 tsp. paprika
2 tsp. salt
2 tbsp. olive oil
2 red bell peppers, sliced thin
1 red onion, sliced thin
1 can (15 oz.) black beans, drained and rinsed (or make your own!)
1 green cabbage, sliced thin
1 bunch fresh cilantro, minced
1 tbsp. white vinegar
1 1/2 tsp. sugar
1 avocado
3 radishes, sliced thin
1 cup sour cream
2 canned chiles in adobo sauce, seeded and diced plus 2 tsp. of the adobo sauce
1/2 cup shredded Monterey Jack cheese
Whole-wheat tortillas

1. Preheat oven to 425 degrees. Toss together corn, 1 tbsp. of olive oil, lime juice, 1 tsp. salt, cumin, bell peppers, and onion in a large bowl, then spread on half a baking sheet.

2. In a large bowl, toss together remaining olive oil, paprika, 1 tsp. salt, and black beans. Spread on the other half of the baking sheet.

3. Bake for 20 to 25 minutes, tossing occasionally, until beans are crispy and veggies are cooked.

4. While that’s baking, combine cabbage, cilantro, vinegar, sugar, diced avocado, radishes, and a pinch of salt. Set aside.

5. In a small bowl, mix together sour cream, chili peppers, and adobo sauce.

6. When veggies and beans are done, fill tortillas, then layer on cabbage mixture and a drizzle of sour cream. Sprinkle with cheese.

Zero Points Value Slow Cooker Soup

One of my favorite things to make is a good soup. Soups can climb high in sodium and calories if it uses cream base or fatty meat as the flavoring. Here is a 0 point (new and old system) soup from Weight Watchers that will add great flavor, vegetables, and fiber to any meal.

Zero POINTS® Value Slow Cooker Soup

10 oz spinach, baby leaves
2 medium carrot(s), chopped
2 medium celery, ribs, chopped
1 large onion(s), chopped
1 medium garlic clove(s), minced
4 cup(s) vegetable broth
28 oz canned diced tomatoes
2 piece(s) bay leaf
1 Tbsp dried basil
1 tsp dried oregano
1/2 tsp red pepper flakes, crushed

Place all ingredients in a slow cooker; cover and cook on high power for 5 hours. Remove bay leaves, stir and serve.

Yields about 1 cup per serving.

POINTS® Value: 0
Servings: 8

Being a vegetarian or keeping kosher is difficult when most recipes call for chicken or beef based broth. Here is a collection of vegetarian friendly and delicious soups from Eating Well.

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Black Bean Soup

From EatingWell: January/February 2010

This is a zippy Southwestern-flavored black bean soup. We make it with canned beans so it comes together in minutes. If you have leftovers, pack them up in individual serving containers for lunch the next day.

4 servings, about 1 1/4 cups each

Active Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS
1 tablespoon canola oil
1 small onion, chopped
1 tablespoon chili powder
1 teaspoon ground cumin
2 15-ounce cans black beans, rinsed
3 cups water
1/2 cup prepared salsa
1/4 teaspoon salt
1 tablespoon lime juice
4 tablespoons reduced-fat sour cream (optional)
2 tablespoons chopped fresh cilantro (optional)

PREPARATION
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
Transfer half the soup to a blender and puree (use caution when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and cilantro, if desired.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 3 days. Garnish with sour cream and cilantro, if desired, just before serving.

NUTRITION
Per serving: 191 calories; 4 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 9 g protein; 9 g fiber; 408 mg sodium; 535 mg potassium.

Nutrition Bonus: Folate (22% daily value), Iron, Potassium & Vitamin C (15% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat

For those of you who don't eat meat, or don't eat red meat but still would like to have meatballs with your spaghetti, here is a recipe for vegetarian meat balls that I found on Dr. Oz's website.

BEAN “MEAT” BALLS

Instead of using meat, try these “meat” balls, made from heart-healthy beans, mushrooms and walnuts. The unique blend of flavor proves that red meat has nothing on this vegetarian dish.

ADDED TO RECIPES ON FRI 01/21/2011

Ingredients

2 tbsp olive oil

1 medium onion, chopped

16 oz sliced mushrooms,

1 tsp freshly ground pepper

1/4 tsp salt

1 (15 oz) can kidney beans, drained

1/2 cup chopped parsley

3/4 cup finely chopped walnuts

1/2 cup whole wheat bread crumbs

1/4 cup grated parmesan

Directions

Preheat broiler. Warm 1 tablespoon of the oil in a large sauce pan and cook the onions until soft, about 5 minutes. Add the mushrooms, pepper and salt and cook, stirring occasionally, until mushrooms are browned and most moisture has evaporated.

Take pan off the heat and let mushrooms cool a bit. Meanwhile empty the beans into the bowl of a food processor and puree until quite smooth. Add the parsley, the walnuts and the cooled mushroom mixture and process a little more, but leave them just a little chunky. Transfer the mixture to a bowl, work in the bread crumbs and parmesan and refrigerate for 30 to 1 hour to firm up.

With a small ice cream scoop or damp hands form small (about 1 to 1-1/2 inch) balls. Place bean balls on a rimmed baking sheet and broil on all sides until browned and heated through – about 10 minutes total.

Recipe created especially for The Dr. Oz Show by food stylist, Ulli Stachl.

This recipe was posted within a Delish article. Check out Eating Well's Baked Curried Brown Rice and Lentil Pilaf.

Baked Curried Brown Rice and Lentil Pilaf

From EatingWell.com

Pop this fast and fragrant vegetarian dish into the oven and forget it till the timer rings. Serve as a main course on a bed of wilted spinach to add color and maximize iron absorption or serve as a side.

Yields: 4 servings, 1 1/4 cups each

Total Time: 1 hr

Prep Time: 5 min

Ingredients

• 1 tablespoon(s) butter
• 1 cup(s) brown basmati or brown jasmine rice
• 4 1/4 cup(s) water
• 1 cup(s) brown lentils
• 4 clove(s) garlic, peeled
• 1 stick(s) cinnamon
• 4 slice(s) (1/8-inch-thick) peeled fresh ginger
• 1 teaspoon(s) red curry paste (see Note) or 1 tablespoon curry powder
• 1/2 teaspoon(s) salt
• 4 scallions, trimmed and sliced

---

Directions

1. Place rack in lower third of oven; preheat to 350 degrees.
2. Melt butter over medium-high heat in a large ovenproof Dutch oven; add rice and cook, stirring, until lightly toasted, about 1 1/2 minutes. (If using curry powder, add it now and cook, stirring, until fragrant, about 15 seconds.) Add water. Stir in lentils, garlic cloves, cinnamon stick, ginger, curry paste, if using, and salt; bring to a boil, stirring to dissolve the curry paste.
3. Cover the pot tightly with a lid or foil. Transfer to the oven and bake until the rice and lentils are tender and all the water is absorbed, 50 to 55 minutes. Fluff with a fork, removing the cinnamon stick and ginger slices. Serve garnished with scallions.
   
   Carb Servings: 3 1/2 starch, 1 1/2 very lean meat, 1/2 fat. Carbohydrate Servings: 3 1/2. Nutrition Bonus: Folate (65% daily value), Fiber (54% dv), Iron (30% dv).

---

Tips & Techniques

Note: Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores.

Nutritional Information
(per serving)

Calories	348
Total Fat	5g
Saturated Fat	2g
Cholesterol	8mg
Sodium	327mg
Total Carbohydrate	62g
Dietary Fiber	13g
Sugars	--
Protein	16g
Calcium	--

Grilled Zucchini Roll Ups with Herbs and Cheese

I found a neat collection of fun Outdoor Recipes at Marie Claire. Here is a great appetizer recipe for Grilled Zucchini Roll-Ups.

Grilled Zucchini Roll-Ups with Herbs and Cheese

• 3 small zucchini (about 1/2 pound each), cut lengthwise into 1/4-inch-thick slices
• 1 tablespoon olive oil
• 1/8 teaspoon salt, plus more to taste
• Pinch of freshly ground black pepper, plus more to taste
• 1 1/2 ounces fresh goat cheese, preferably reduced-fat
• 1 tablespoon minced fresh parsley
• 1/2 teaspoon fresh lemon juice
• 2 ounces baby spinach leaves (2 cups lightly packed)
• 1/3 cup fresh basil leaves

1. Preheat a grill or grill pan over medium heat.

2. Discard the outermost slices of zucchini and brush the rest with the oil on both sides. Sprinkle with the salt and pepper. Grill until tender, about 4 minutes per side. You can make the grilled zucchini a day ahead and store in an airtight container in the refrigerator.

3. In a small bowl, combine the goat cheese, parsley, and lemon juice, mashing them together with a fork.

4. Put 1/2 teaspoon of the cheese mixture about 1/2 inch from the end of a zucchini slice. Top with a few spinach leaves and one small or half of a large basil leaf. Roll up and place seam side down on a platter. Repeat with the rest of the zucchini slices.

5. You can make these up to a day before you are ready to serve and store them in an airtight container in the refrigerator.

Italian Style Stirfry

Got this recipe from my Weight Watchers leader back in Syracuse. It's an Italian spin on stirfry.

Italian-Style Stir-Fry

Makes 6 serving
Yields about 6 cups total

POINTS® value | 0 per serving

Ingredients

· 3 sprays cooking spray, olive oil-variety recommended

· 1 tsp olive oil

· 1 Tbsp fennel seeds

· 1/2 tsp crushed red pepper flakes

· 1/2 tsp salt

· 1 large Spanish onion, peeled, cut in half, thinly sliced

· 4 medium peppers, 1 each red, orange, yellow and green, thinly sliced

Instructions

· Coat a very large nonstick skillet (or wok) with cooking spray; heat over medium to medium-high heat. Add oil; heat until shimmering. Add fennel seeds and red pepper flakes; cook, stirring frequently, until fragrant, about 30 seconds to 1 minute. Add salt and onion; stir-fry for about 5 minutes. Add peppers; stir-fry until crisp-tender, about 5 minutes. Yields about 1 cup per serving.

Notes

· How to make it faster: Buy precut vegetables at your grocery store or a salad bar. Or use thawed frozen pepper and onion strips (could affect texture).

Use any color or variety of pepper. Add chopped tomatoes and/or a tablespoon of fresh basil or 2 teaspoons of rosemary instead of the fennel. Oregano and thyme are nice additions, too.

Terrific over pasta, as a topping for a sandwich, or served with pork, chicken or fish.

Emeril Lagasse's Tuscan Kale and White Bean Ragout

Found this on Dr. Oz's website. Here is one of Emeril Lagasse's recipes: Tuscan Kale and White Bean Ragout.

Emeril Lagasse’s Tuscan Kale and White Bean Ragout

Full of omega-3s, calcium, iron and protein essential for growth, immune function and muscle mass, this delicious ragout from Chef Emeril Lagasse is a perfect meal for any dieter. This ragout also has all the nutrients you may be missing if you follow a vegetarian or vegan diet.

Added to Recipes on Thu 11/04/2010

Ingredients

2 tbsp olive oil

1 bay leaf

2 cloves garlic, smashed and roughly chopped

1/4 tsp crushed red pepper

1 small red onion, sliced

1 1/2 lbs Tuscan kale, rinsed, patted dry, and cut crosswise into 1-inch wide slices

3/4 tsp kosher salt, plus more if needed

1/4 tsp freshly ground black pepper, plus more if needed

3 1/2 cups cooked white beans, or 2 (15-oz) cans cannellini beans or white beans, drained and rinsed

1 cup canned diced tomatoes, with their juices

1/2 cup vegetable stock, or canned low-sodium vegetable broth

Extra-virgin olive oil, for drizzling

Directions

Heat the olive oil in a large sauté pan over medium-high heat. When it is hot, add the bay leaf, garlic, crushed red pepper and red onion. Cook until the onion begins to wilt and the garlic begins to turn golden around the edges, 3 to 4 minutes. Add the kale, salt and pepper, and cook for another 2 minutes. Then add the white beans, tomatoes and stock. Cover and cook until the kale is wilted and cooked through, about 15 minutes. Taste and adjust the seasoning if necessary.

Transfer the ragout to a serving dish, and drizzle it with extra virgin olive oil to taste. Serve hot.

Recipe courtesy Emeril Lagasse, from Farm to Fork: Cooking Local, Cooking Fresh, HarperStudio Publisher, New York, 2010, copyright MSLO, Inc., all rights reserved.

I found this recipe for Vegetarian Meatloaf on Dr. Oz's website. I thought it was interesting and sounded like it would taste good, especially if you're looking for interesting ways to make vegetarian meals.

Vegetarian Meatloaf

A fresh take on a classic dish, this meatless "meatloaf," submitted by viewer Hiral, substitutes vegetarian burger crumbles and chopped vegetables for ground beef.

Ingredients

1 (12 oz.) bottle barbeque sauce (high quality, tasty)

1 (12 oz.) package vegetarian burger crumbles

1 green bell pepper, chopped

1/3 cup minced onion

1 clove garlic, minced

1/2 cup whole wheat bread crumbs

3 tbsp Parmesan cheese

1 egg, beaten

1/4 tsp dried thyme

1/4 tsp dried basil

1/4 tsp parsley flakes

Salt and pepper to taste

Directions

Preheat oven to 325° F. Lightly grease a 5x9 inch loaf pan. In a bowl, mix 1/2 the barbeque sauce with the vegetarian burger crumbles, green bell pepper, onion, garlic, bread crumbs, parmesan cheese and egg. Season with thyme, basil, parsley, salt and pepper. Transfer to the loaf pan.

Bake for 45 minutes in the preheated oven. Pour remaining barbeque sauce over the loaf, and continue baking 15 minutes, or until loaf is set.

Tacos are delicious and fun to eat, especially when you've had day that was not quite a fiesta. Here is the first of a series of healthy taco recipes from Southern Living. This recipe is perfect for vegetarians looking for a new way to enjoy tacos.

Tacos Verdes

Yield: Makes 16 tacos

Ingredients

• 1/2 pound fresh green beans, trimmed and cut into 1-inch pieces
• 1 (8-oz.) package sliced fresh mushrooms
• 2 medium zucchini, diced
• 2 medium tomatoes, chopped
• 1 large red bell pepper, chopped
• 1/2 small eggplant, diced
• 1 small white onion, chopped
• 1 tablespoon lime juice
• 1 tablespoon vegetable oil
• 1 1/4 teaspoons salt
• 3/4 teaspoon garlic powder
• 3/4 teaspoon ground cumin
• 3/4 teaspoon pepper
• 16 (8-inch) soft taco-size corn or flour tortillas, warmed
• Toppings: shredded cabbage, crumbled queso fresco (fresh Mexican cheese)

Preparation

1. Bring first 13 ingredients and 1 cup water to a boil in a large Dutch oven over medium-high heat. Reduce heat to medium-low, and cook, stirring occasionally, 20 minutes or until vegetables are tender. Serve vegetable mixture using a slotted spoon with warm tortillas and desired toppings.

Note: Nutritional analysis is per taco with flour tortilla and 1/2 cup vegetable mixture (not including toppings).

Nutritional Information

Calories:

112

Fat:

3.4g (sat 0.7g,mono 0.2g,poly 0.7g)

Protein:

3g

Carbohydrate:

18.2g

Fiber:

2g

Cholesterol:

0.0mg

Iron:

1.2mg

Sodium:

373mg

Calcium:

55mg

Maria Corbalan, Taco Xpress, Austin, Texas, Southern Living, JUNE 2009

Quick Veggie Saute

Found this on Dr. Oz's website. Here is a super easy recipe for saute'd vegetables from Food Network's Sunny Anderson.

Sunny Anderson's Quick Any Veggie Sauté

Don’t be intimidated by a home-cooked meal. You can whip up a delicious meal with ingredients that you already have in your pantry. The Food Network's Sunny Anderson offers a quick and easy chicken dinner that you can whip up with just a quick raid of your cupboards.

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Ingredients

Serves 4

1 tbsp extra-virgin olive oil

16 oz fresh of frozen vegetables, one kind or a mixture (onion, fennel, snap peas, lima beans, carrots, spinach, etc.)

1/2 cup low-sodium chicken stock

1/2 cup fresh orange juice

2 garlic cloves, chopped

Salt and freshly ground black pepper

Directions

Prepare and chop fresh vegetables if needed. There's no need to defrost frozen vegetables, except spinach. If using spinach, defrost and remove excess water by placing in paper towels or a clean kitchen towel and squeezing.

Heat the olive oil in a large sauté pan.

Add vegetables and season with salt and pepper, to taste. Sauté until slightly tender. Stir in the stock, orange juice and garlic. Bring to a boil, then cover and lower the heat to a simmer. Cook until vegetables are tender and liquid is reduced and slightly thickened, about 10-15 minutes.

Recipe courtesy Sunny Anderson, 2010

Stir Fry: Jade Green Vegetables

Stir Fries are one of my favorite things to add to, or use as a meal. When done the right way and with just vegetables, you can have a delicious side dish added to your meal with minimal fat and calories additions. When tossed with chicken or meat, it makes a delicious meal paired with brown rice for some whole grain good measure. My old Weight Watchers leader send me an email full of different tasty stir fry recipes that will put a tasty spin on vegetables.


Jade Green Vegetables

Makes 6 servings
Yields 3 cups total

POINTS® value | 0 per serving

Ingredients

· 1/2 cup any type of broth, chicken recommended

· 1 Tbsp low-sodium soy sauce

· 1/2 Tbsp sugar

· 2 sprays cooking spray, canola-variety recommended

· 1 1/2 tsp peanut oil

· 1/2 tsp salt

· 3 thin slices of fresh ginger

· 1/2 lb uncooked string beans, trimmed, cut into bite-size pieces

· 1/2 lb asparagus, trimmed, cut into bite-size pieces

· 1 cup scallions, finely sliced

Instructions

· In a small bowl, combine broth, soy sauce and sugar; set aside.

· Generously coat a large nonstick skillet (or wok) with cooking spray; heat over medium-high heat. Add oil, salt and ginger; stir to combine. Heat until oil begins to shimmer and ginger becomes fragrant, about 1 minute. Add string beans; stir-fry about 1 to 1 1/2 minutes. Add asparagus; stir-fry until vegetables are crisp-tender, about 1 to 1 1/2 minutes. Add scallions and broth mixture; toss to coat. Heat through, about 30 seconds to 1 minute; serve immediately. Yields about 1/2 cup per serving.

Notes

· How to make it faster: Mix the sauce the night before, buy precut vegetables from a salad bar or buy bottled stir-fry sauce instead (could affect POINTS values).

Great over brown rice or served with steamed shrimp or shredded chicken.

Tacos are delicious and fun to eat, especially when you've had day that was not quite a fiesta. Here is the first of a series of healthy taco recipes from Southern Living. This recipe also includes a vegetarian way to prepare the tacos that seems to be just as delicious as the meat recipe.

Picadillo Tacos

This meaty mixture is also great served as a taco salad or wrapped in enchiladas and burritos.

Prep Time: 15 minutes
Cook Time: 16 minutes
Yield: Makes 8 tacos

Ingredients

• 1 pound ground round
• 1 tablespoon vegetable oil
• 2 carrots, diced
• 1 small onion, diced
• 1/2 teaspoon salt
• 2 plum tomatoes, diced
• 1 to 2 canned chipotle peppers in adobo sauce, minced
• 8 (8-inch) soft taco-size corn or flour tortillas, warmed
• Garnish: fresh cilantro sprigs

Preparation

1. Cook ground round in hot oil in a large skillet over medium-high heat, stirring often, 7 minutes or until meat crumbles and is browned. Stir in carrots, onion, and salt; sauté 5 minutes. Add tomatoes and chipotle peppers, and cook, stirring occasionally, 3 to 4 minutes or until tomatoes begin to soften. Serve mixture with warm tortillas. Garnish, if desired.

Note: Nutritional analysis is per taco with flour tortilla and 1/2 cup beef mixture (not including garnish).

Vegetarian Picadillo Tacos: Substitute 1 (12-oz.) package frozen meatless burger crumbles for ground round. Proceed with recipe as directed, sautéing crumbles in hot oil 3 to 4 minutes. Prep: 15 min., Cook: 13 min.

Per taco with flour tortilla and 1/2 cup meatless mixture (not including toppings): Calories 173; Fat 6g (sat 0.8g, mono 0.8g, poly 2.7g); Protein 9.7g; Carb 20.6g; Fiber 2.5g; Chol 0mg; Iron 2.2mg; Sodium 548mg; Calc 63mg

Nutritional Information

Calories:

165

Fat:

5.8g (sat 1.5g,mono 1.1g,poly 1.2g)

Protein:

11.1g

Carbohydrate:

16.8g

Fiber:

1g

Cholesterol:

23mg

Iron:

1.8mg

Sodium:

395mg

Calcium:

48mg

Maria Corbalan, Southern Living, JUNE 2009

Five Alarm Vegetarian Chili

Chili is one of the best ways to make a one stop filling meal full of healthy proteins, fats, and carbs. I found this chili recipe on Dr. Oz in his collection of "Love Them or Hate Them Recipes"

5 Alarm Vegetarian Chili

If you are unaffected by this spicy chili, you are a non-taster.

Ingredients

Makes 16 cups

2 tbsp Olive oil

1 cup diced onions

1 Poblano pepper, diced

1 red pepper, diced

2 cups diced mushrooms

1 small sweet potato peeled and diced

2 cloves garlic finely chopped

2 tbsp ground cumin

1 tbsp dried oregano

2 chili peppers finely diced

2 small dried red chilies, broken into small pieces

1 (28 oz) can diced tomatoes

4 (15 oz) cans low sodium beans (use a variety or just one kind)

1 (16 oz) bag frozen corn kernels

2 tbsp dried oregano

2 tbsp dried basil

1 tbsp chili powder

2 bay leaves (remove before serving dish)

Vegetable broth or Veggie juice if needed

Lime wedges (optional)

Shredded jack cheese (optional)

Low-fat sour cream (optional)

Directions

In a large heavy bottom pot (Dutch oven is perfect) saute the onions, poblano pepper, red pepper, mushrooms and sweet potatoes until soft, about 7 minutes.

Stir in the chili peppers, red chilies and cook for another minute. Add the tomatoes, beans and corn, oregano, basil, chili powder and the bay leaves. Add some broth or veggie juice if needed and cook on low for about 1 1/2 hours. Remove bay leaves. Top each serving with a bit of shredded cheese, sour cream and a wedge of lime.

Serving over brown rice or cous cous may help you manage the spice and add some healthy wholegrain carbs into the meal.