Vegetable Sauté

Vegetable Sauté

Vegetarian Times Issue: July 1, 2001

Try using a variety of fresh herbs in this colorful, tasty dish.

Meal Plan: BAKED MARINATED TOFU AND SOME CRUSTY WHOLE WHEAT BREAD ARE ALL YOU WILL NEED TO MAKE A FULL MEAL.

4 Servings

Ingredient List:

8 oz. baby Yukon gold or small new potatoes
16 baby carrots
1 lb. thin asparagus, trimmed and cut into 1 1⁄2-inch pieces (3 cups)
4 oz. sugar snap peas, strings removed
8 small radishes, trimmed and halved lengthwise
3 Tbs. olive oil
4 scallions (white and light green parts), cut into 1-inch pieces
10-oz. box frozen fava beans or baby lima beans, thawed
2⁄3 cup low-sodium vegetable broth
1⁄4 cup chopped fresh flat-leaf parsley
1 Tbs. fresh lemon juice (optional)
1 1⁄2 tsp. chopped fresh tarragon

Directions:
In medium saucepan, combine potatoes and enough cold water to cover. Bring to a boil, reduce heat and simmer until tender, about 15 minutes. Drain and cool. Cut potatoes into quarters.

Meanwhile, in large saucepan, bring 6 cups lightly salted water to a boil. Add carrots and cook for 2 minutes; add asparagus and snap peas and cook for 2 minutes; add radishes and cook for 1 minute. Drain and rinse under cold water until cool.

In wide saucepan or deep skillet, heat oil over medium heat. Add scallions, fava beans, cooked potatoes and blanched vegetables, stirring to glaze with oil. Pour in broth and bring to a simmer. Stir in parsley, lemon juice, tarragon and salt and freshly ground pepper to taste. Let stand for several minutes. Serve warm.

Nutritional Information:
Per Serving: Calories: 290, Protein: 10g, Total fat: 10g, Saturated fat: 2g, Carbs: 38g, Cholesterol: mg, Sodium: 393mg, Fiber: 9g, Sugars: g

Smashed Red Potatoes With Cabbage

Recipes for Health: Smashed Red Potatoes With Cabbage

Andrew Scrivani for The New York Times
By MARTHA ROSE SHULMAN
Published: November 2, 2010

I set out to make a traditional Irish colcannon here, a mixture of mashed potatoes with cabbage and scallions. But I decided to go with a lighter carbohydrate load, using red boiling potatoes rather than starchier Idaho potatoes. Instead of making a purée of them, after cooking the potatoes in their skins I quarter them and, skin and all, smash them in a hot pan with a potato masher or the back of a spoon.

Recipes for Health
Martha Rose Shulman presents food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and to eat.

2 pounds red potatoes, scrubbed

Salt

1 pound cabbage (1/2 medium cabbage), quartered, cored and cut in thin shreds across the grain

2 tablespoons unsalted butter or extra virgin olive oil

2 heaped tablespoons chopped scallions (about 3 scallions)

2/3 cup low-fat milk (more as needed)

Freshly ground pepper

2 tablespoons minced chives (optional)

1. Cover the potatoes with water in a saucepan, add about 1/2 teaspoon of salt and bring to a boil. Reduce the heat to medium, cover partially and cook until tender all the way through when pierced with a knife, about 30 minutes. Do not drain the water, but using a skimmer or a slotted spoon, transfer the potatoes from the pot to a bowl. Cover tightly and allow to sit for five to 10 minutes. Then, using a towel to hold the potatoes steady (because they’re still hot), cut them into quarters.

2. Meanwhile, bring the water back to a boil, add more salt if desired and add the cabbage. Cook uncovered until tender, five to six minutes. Drain.

3. Heat the butter or oil over medium heat in a large, heavy nonstick skillet, and add the scallions. Cook, stirring, until they soften, about three minutes. Add the potatoes. Smash the potatoes to a coarse mash in the pan with a potato masher or the back of your spoon. Stir in the hot milk, and mix together well until the potatoes have absorbed all the milk. Stir in the cabbage, and season generously with salt and pepper. Add the chives, stir together until heated through and serve.

Yield: Serves six.

Advance preparation: You can cook the potatoes and cabbage several hours before proceeding with Step 3.

Nutritional information per serving: 172 calories; 4 grams fat; 3 grams saturated fat; 12 milligrams cholesterol; 30 grams carbohydrates; 5 grams dietary fiber; 39 milligrams sodium (does not include salt added during preparation); 5 grams protein

Martha Rose Shulman can be reached at martha-rose-shulman.com. Her latest book, “The Very Best of Recipes for Health,” was published recently by Rodale Books.

Hot Crab Dip

(from:200 Low-Carb Slow cooker Recipes ~ by Dana Carpender)
Hot crab, hot cheese, garlic ~ what's not to like?

Ingrediance:
1 cup mayonnaise
8 oz shredded chedder cheese
4 scallions, minced
6 ounces, canned crabmeat, drained
1 clove garlic, crushed
3 ounce cream cheese, softened, cut into chunks

Directions:
Combine everything in your slow cooker and stir together. Cover the slow cooker, set it to low, and let it cook for 1 hour. Remove lid & stir to blend in the now-melted cream cheese. Re-cover and cook for another hour.

Serve with celery pepper, and cucumber dippers

Yeld: 8 servings, each with: 372 calories, 37 g fat, 13 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carbs

Beef Tenderloin with Green Bean & Cauliflower Mash ~ Justin & Irene

Beef Tenderloin with Green Bean and Cauliflower MashJustin and Irene

Ingredients (makes two servings)
2 three-ounce beef tenderloin steaks, trimmed of excess fat
1 Tablespoon reduced sodium soy sauce
1 Tablespoon minced garlic
1 Tablespoon reduced sodium Worcestershire sauce
1/4 medium red onion sliced
1 head of cauliflower
2 Tablespoons reduced fat cream cheese
2 scallions, sliced
8 ounces fresh green beans, cleaned and trimmed
1/8 cup sliced almonds
1 Tablespoon Galeos Caesar or Ginger Wasabi Dressing
Sea Salt

Instructions

Steak:
Put soy sauce, 1 tablespoon garlic, and Worcestershire sauce in a bowl. Marinate steak for 10 minutes. Place steak on a hot grill. Cook 4-5 minutes each side for medium rare.

Green Beans:
Spray pan with cooking spray. Saute 2 teaspoons of garlic and almonds with string beans until al dente. Toss in Galeos dressing.

Cauliflower Mash:
Steam cauliflower. Place in food processor with cream cheese. Mix until smooth, but not too smooth. Top with scallions

Place steak on plate, top with a few red onion rings. Place green beans on plate. Place 1 cup of cauliflower mash on plate, top with scallions. Reserve remaining cauliflower mash for another use

Nutritional information (per serving):
Calories 230
Fat calories 70
Total fat 8 grams
Saturated fat 2 grams
Cholesterol 45 milligrams
Sodium 380 milligrams
Total carbohydrates 21 grams
Fiber 7 grams
Sugars 10 grams
Protein 24 grams

Mini-Smoked Salmon Frittatas

Mini-Smoked Salmon Frittatas

Prep: 10 minutes; Cook: 30 minutes.

Ingredients:
1 tablespoon extra-virgin olive oil
1/4 cup diced onion
1/2 teaspoon salt
1/8 teaspoon pepper
4 ounces smoked salmon, cut into 1/4-inch pieces
6 large eggs
8 large egg whites
1 tablespoon half-and-half
3 tablespoons 1% milk
3 ounces 1/3-less-fat cream cheese, cubed
2 tablespoons scallions, thinly sliced, for garnish

Preparation:
1. Preheat oven to 325°. Heat oil in a nonstick skillet. Sauté onion 2–3 minutes or until soft; add salt, pepper, and salmon. Remove from stovetop; let cool.

2. Combine the next 4 ingredients (through milk) in a bowl. Stir in the cream cheese. Lightly coat 6 (8-ounce) ramekins with cooking spray. Add 2 tablespoons of salmon mixture to each ramekin. Pour 3/4 cup egg mixture into each ramekin. (Do not overfill.)

3. Place ramekins on baking sheet; bake 25 minutes or until a wooden pick inserted in center comes out clean. Garnish, if desired.

Health, NOVEMBER 2008