Vegetable Dishes
Leigh's grilled vegetables
Here's a great grilled veggie recipe a member on the program
told us about. She said it was easy and delicious!
Portobello Mushrooms
Red Onions
Red Peppers
Squash
Zucchini
Spray all above with Pam and sprinkle dried garlic chips and salt/pepper to
taste. Grill until tender (I have a basket that fits on my grill to keep
them from falling in). In the meantime, I roasted several cloves of garlic
(probably 1/3 of a cup) - in the oven - sprayed with Pam - roast until very
brown, I like mine crunchy.
Then toss together -
Excellent and very filling
Baby Carrots with Lemon and Parsley
1 lb baby carrots
2-3 packets of Splenda
Very light spray of butter-flavored PAM (or equivalent)
1-1/2 tablespoons parsley, chopped
Salt and pepper to taste
Place the carrots in a saucepan and cover with water. Add
the Splenda and cook until just soft. Drain and return to the pan.
Add the butter spray, lemon juice, and parsley. Stir well. Taste
test for seasoning. Serve warm. Use over 2 days. Can be warmed
in microwave. A suggested variation of this recipe is to add onion.
Brussels Spouts (Phyllis)
Preheat oven to 400. Place sprouts in foil plan and spray
with cooking spray and sprinkle with Kosher salt. Roast, shaking pan to
turn the sprouts until they are brown (not burnt). Cut in half and add to
a salad.
Mushroom Assortment (Phyllis)
Phyllis found a box of assorted mushrooms (Shitake, oyster, and Bella)
at the grocery store and sautéed them using non-stick cooking spray. They
gave off lots of liquid so were easy to cook. She added the mushrooms to a
salad. The oyster mushrooms are "very very chewy and add a nice
texture to your salad."
xFrench Green Beans (Phyllis)
Heat a non-stick skillet sprayed with non-stick spray. Use
fresh French-style string beans (the very skinny ones). Trim the beans and
toss in the pan. Stir fry them until they are blistered. Phyliss's
son swears they taste like French fries!
Baba Gannouj
(Tangy Eggplant Dip) (Kim)
2 medium eggplants
2 garlic cloves, pressed
Juice of 1 lemon
2 tablespoons chopped fresh parsley (optional)
1/2 tsp salt
Black pepper to taste
Directions
Preheat oven to 300 F. Pierce eggplants with a fork and bake whole until
eggplant begins to deflate (about 40 minutes). Let cool, scoop out insides and
mash with a fork. Add remaining ingredients and mix well. or pulse in food
processor briefly.
This goes great with the eggplant chips, or carrot sticks.
Vegetables A la Greque
1 Tablespoons olive oil (only if you're on maintenance), PAM if
you're on the diet
2 medium fennel bulbs, thinly sliced with feathery leaves reserved
1 medium size onion, chopped
2 cloves garlic, crushed
1 Tablespoon coriander seeds, lightly crushed
4 medium tomatoes, peeled and chopped
1/2 medium cauliflower, divided into florets
3/4 cup green beans, trimmed
1-1/2 cup button mushrooms, halved or quartered
Salt and freshly ground black pepper
2 to 3 Tablespoons chopped fresh parsley
Warm the oil in a large saucepan over moderate heat. Add
the fennel and onion. Cover and cook for 5 minutes. Add the garlic,
coriander seeds, and tomatoes and cook, uncovered, until the vegetables are
tender and any liquid has disappeared. In a separate pan, steam the
cauliflower and green beans until just tender. Once the fennel and tomato
mixture is ready, add the mushrooms and cook gently for 3 to 4 minutes.
Stir in the cauliflower and green beans and season with salt and black
pepper. Remove from heat and set aside. Sprinkle with parsley and
serve warm or cool. Serves 2 to 4.
Ratatoulle (Mofash)
Eggplant (skin on) cut into small squares
1 zucchini (skin on) cut into small squares
4 plum tomatoes
1 Vidalia onion
V-8 low-sodium juice
Combine and place in a 13 x 9 glass baking pan, topping with V-8
low-sodium juice. Bake for 1 hour, 20 minutes at 375 degrees. The
flavors meld wonderfully and this dish may be enjoyed hot or cold.
Zucchini “Chips” (Kate)
Slice some zucchini VERY THIN—paper thin. Use a mandolin if you have one.
Spray a cookie sheet with PAM (foil lined or not, doesn’t matter) and lay out
the slices and give them a slight spritz.
Sprinkle with salt and paper to taste.
Bake at 450 until brown and crispy.
Check them often and flip them over if they seem to be cooking only on one
side. The slices have to be VERY thin in order to get crispy. Carrots also
make pretty good chips if you can cut them thin enough.
Vegetable Fajitas (Annie)
Grill in a basket, peppers, Portobello mushrooms and onions.
Spray lightly with PAM cooking spray (flavor of your choosing).
Season with fajita seasoning.
Wrap in wilted lettuce leaves (Boston lettuce works best. Red leaf or green
leaf is tender too).
Microwave for 15 seconds.
Spice with fresh salsa (home made or store-bought that has no oil, vinegar, or
sugar).
Faux Chow Mein (Gilda)
Prepare all the veggies and ingredients so they’re at hand. It just takes about
5 minutes to cook
1 large onion, cut in half and sliced (about 1-1/2 – 2 cups)
2 ribs celery, sliced on the diagonal (about 1 cup)
1 clove garlic, minced
Mushrooms, sliced (about 1 cup)
½ - 1 c. fresh bean sprouts
¼ - ½ c. water chestnuts, sliced (optional)
1 c. veggie broth or ½ c. water/½ c. broth
Braggs Liquid Amino Acids
1 teaspoon. Xanthan gum (or more as needed)
Spray pan with PAM. Stir-fry onions and celery about 3-4 minutes until wilted.
Add mushrooms and garlic and stir fry about another minute. Add the liquid,
cover and cook about 3 more minutes. Mix Xanthan gum with a little liquid to
remove lumps, Add Bragg's Liquid Amino Acids and add to pot. Add the bean
sprouts and water chestnuts. Cook another minute or two until bean sprouts lose
the raw taste.
Check thickness of sauce and adjust if necessary – adding more to thicken, or
adding more liquid if too thick.
Also may need some salt
It’s good even without the crispy noodles.
On transition, you can add slivers of chicken – then it’s Faux Chicken Chow
Mein!!!
Veggie Kabobs (Mitch)
Skewer chunks of veggies at least 1" square – alternate on skewer, onions,
zucchini, carrots, turnip, eggplant, whatever.
Make a basting paste of 2 - 3 tablespoons of tomato paste (sugar-free and
organic)
2 ounces of water, a small squeeze of lemon juice, Kosher salt, black pepper,
(white pepper too if you have it), adobo, a small shake of paprika
Baste the veggies with the sauce and place under a broiler (or on a barbeque)
turning often until browned. You can baste a second time if desired. These
refrigerate well and heat up great in the micro. They are aromatic and delish
Health Slaw (Cathy)
Thinly shred green cabbage, red cabbage, Vidalia onion, carrots.
Toss well with fresh squeezed lemon, Splenda and a pinch of salt & pepper.
Sweet "Citrusy" Carrots (Cathy)
Cut carrots, cook in 1" of lightly salted water until al dente. Drain water. Add
a little orange rind, a packet of Splenda (optional), dash of nutmeg, a shake or
two of Butter Buds, and a few drops of sugar-free ZERO CALORIE
maple syrup (optional). Cook a few more minutes to blend flavors.
Green Beans, Mushrooms, and Caramelized Shallots (Cathy)
Steam green beans al dente, set aside to drain.
In butter flavored Pam, sauté 2 finely chopped shallots till lightly browned.
Put approx 1/2 of the shallots aside.
Add green beans to 1/2 of the shallots remaining in pan. Season with salt,
pepper, and garlic powder.
Cook for 5 minutes over high heat, toss well; place beans in serving dish.
Spray pan with Pam, add one package of thin sliced mushrooms and the remaining
shallots into the pan.
Cook over high heat until mushrooms are well browned.
Season with salt and pepper and spoon over green beans.
Pan-Roasted Brussels Sprouts (Cathy)
Remove outer leaves and stems from sprouts. Cut sprouts in half, lay halves flat
side down, cut 1/4" julienne slices (a lot of the leaves will separate). In
olive oil Pam, sauté sprouts over med-high heat until they soften and start to
brown. Season with salt, pepper and a squeeze of fresh lime.
Baked Butternut Squash (Gilda)
I prefer to bake it but you can use the microwave too. If you bake it, it does
take about 45 - 50 minutes at 350 to get it nice and soft. I cut it in half,
remove the seeds (You can bake them in a little dish at the same time - give
them a spritz with Pam and watch closely since they get done quickly) - Place
the squash cut side down. Prick it with a fork to test that it's done. Then
scoop out the squash and put it in a little baking dish - give it a dash of
salt, pour on the SUGAR FREE ZERO CALORIE maple syrup and sprinkle the
cinnamon and put it the oven (or toaster oven) for another 5 minutes. You can
mash it if you prefer or leave it in lumps - whatever you like but the texture
is smoother and creamier than the acorn squash - more like sweet potatoes. Also
you can add some nutmeg and ground cloves, orange zest. But that's optional -
it's good either way.
Cabbage Health Salad (Gilda)
1 small cabbage, shredded (about ¾ lb)
1 carrot, peeled and shredded
¼ red bell pepper, thinly sliced
¼ green bell pepper, thinly sliced
½ small onion, grated
Combine:
¼ c. lemon juice
¼ c. water
1 tsp salt
ground pepper
2 packets Splenda (about ½ tsp or more to taste)
Mix well and taste to adjust salt and sweetener.
Pour over cabbage mixture and squash with hands to
Combine real well. Put in container, cover and refrigerate..
Cabbage Rolls (Snowbunny)*
Cook slightly in Pam onion, garlic, celery, carrots, peppers, bean sprouts and
mushrooms.
Boil the cabbage leaves to soften a bit.
Then put the filling in the leaves and roll.
Pour a can of crushed tomatoes over them and bake for 45 minutes.
You can use any vegetables you like. It is very filling
Cucumber Salad (Gilda)
1 – 2 cucumbers, peeled and thinly sliced on mandolin or food processor
2-3 scallions, chopped
Combine:
¼ c. lemon juice
2 packets Splenda (or more to taste)
½ tsp salt
Pour over cucumbers and scallions and marinate for several hours before serving.
Cabbage Rolls (Gilda)
For the filling: sauté onions, garlic, and whatever veggies you want (carrots,
parsnips, celery, broccoli, cauliflower, spinach, cabbage, etc. etc. Three or
four are enough. Janet made it with a bag of carrots, broccoli and cabbage she
found at the supermarket) Cook about 20 minutes.
Make a good tomato sauce - sauté onion, garlic - dump in a can of pureed or
diced tomatoes and flavor with thyme, oregano, basil or any other herbs of your
choice, salt and pepper to taste.
Steam cabbage leaves to wilt so you can roll them up. (You can chop up the
center leaves for some of the filling)
Put filling in cabbage leaf and roll up. Place seam side down in baking dish.
Cover with tomato sauce and put in 350° oven to bake for about 35 - 40 minutes.
Can be made a day ahead and reheated. Will taste even better.
Sweet and Sour Cabbage (Gilda)
Small onion –
minced
2 cloves garlic
– minced or crushed
1 lb cabbage –
cut in 1” squares
½ cup sugar free
apple sauce
½ cup tomato
sauce – ( I used organic Muir Glen)
Lemon – juiced
Splenda
Salt
Spray sauce pan
with Pam.
Sauté onion and
garlic until onion gets translucent, watching that they do not burn. (Add
a little vegetable broth or water if necessary.)
Add tomato sauce,
applesauce, ½ cup water, lemon juice, approx. 2t. Splenda and 1t. salt.
Simmer a minute
or so and check for taste. It should have a nice sweet and sour taste.
Adjust seasoning if necessary.
Add cabbage, stir
and add some water if mixture looks too thick.
Cook for 30 –
40 minutes. Re-taste and adjust seasonings.
Tastes even
better next day.
Baked Acorn Squash (Leslie)
The easiest way to cook the acorn squash is to cut it in half, place it in a
baking pan, cut side down, add about an inch of water to the pan and either
microwave it (approx. 10 - 15 minutes) on high or bake it at 350 until it's
soft.
I liked it with Walden Farm's pancake syrup and cinnamon. Kind of like a sweet
potato.
Bean Sprouts Pasta (Maggie)
Sauté some bean sprouts in a pan sprayed with Pam.
Sauté some spinach, mushrooms and onions
Add some seasoning
Put on top of bean sprouts.
real
substitute for pasta...
You can put tomato sauce or crushed tomatoes on top too.. anything you like....
Bok Choy Quick Stir Fry (Nancy)
Onion, carrot, fresh garlic celery, zucchini, yellow pepper,
bok choy, fresh ginger, finely grated. Pam, salt/pepper
Cut all vegetables bite size. Spray Pam in wok or large frying pan. Let it get
hot.
Add garlic, onion on high flame.
Then add vegetable from least water content to most water.
So, carrots next, stir constantly.
Once starting to cook a little, add celery, then zucchini,
then yellow pepper, then whites of the bok choy, then green tops last.
Toss over hot flame and squeeze fresh ginger juice over the entire stir fry.
Add salt/pepper to taste.
Change the vegetables with whatever is in the fridge.
But always go from most dense vegetable to least, so they are all cooked just
right.
The color combination creates
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