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Vegetables: Discover Delicious Cooking with Vegetables (2nd Edition)

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Lucky Gods

️ Calling all veggie lovers (and skeptics too )! Are you ready to unlock the secret world of delicious vegetable cooking? Discover hidden flavors, transform ordinary meals into vibrant feasts, and fall head over heels in love with your greens – all thanks to the ultimate veg guide: Vegetables: Discover Delicious Cooking with Vegetables (2nd Edition)! This revised and expanded edition is your gateway to: Unleashing the magic of every veggie, from broccoli's hidden nuttiness to eggplant's creamy potential ✨ Mastering essential techniques like roasting, sautéing, and grilling to unlock their true taste power Crafting over 150 vibrant recipes that are bursting with flavor and oh-so-easy to make (think crispy sweet potato wedges, creamy cauliflower soup, and vibrant veggie stir-fries!) Nourishing your body and soul with a plant-based approach that's good for you and the planet So ditch the limp lettuce and say goodbye to bland broccoli! ‍♀️ Dive into this book and discover the joy of a life filled with flavorful, healthy, and totally awesome vegetable cooking!

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VEGETABLES DISCOVER DELICIOUS COOKING WITH VEGETABLES By BookSumo Press All rights reserved
ABOUT THE AUTHOR. BookSumo Press is a publisher of unique, easy, and healthy cookbooks. Our cookbooks span all topics and all subjects. If you want a deep dive into the possibilities of cooking with any type of ingredient. Then BookSumo Press is your go to place for robust yet simple and delicious cookbooks and recipes. Whether you are looking for great tasting pressure cooker recipes or authentic ethic and cultural food. BookSumo Press has a delicious and easy cookbook for you. With simple ingredients, and even simpler step-by-step instructions BookSumo cookbooks get everyone in the kitchen chefing delicious meals. BookSumo is an independent publisher of books operating in the beautiful Garden State (NJ) and our team of chefs and kitchen experts are here to teach, eat, and be merry!
INTRODUCTION Welcome to The Effortless Chef Series! Thank you for taking the time to purchase this cookbook. Come take a journey into the delights of easy cooking. The point of this cookbook and all BookSumo Press cookbooks is to exemplify the effortless nature of cooking simply. In this book we focus on Vegetables. You will find that even though the recipes are simple, the taste of the dishes are quite amazing. So, will you take an adventure in simple cooking? If the answer is yes, please consult the table of contents to find the dishes you are most interested in. Once you are ready, jump right in and start cooking. — BookSumo Press
TABLE OF CONTENTS About the Author. Introduction Table of Contents Legal Notes Common Abbreviations Chapter 1: Easy Vegetables Recipes Glazed Honey Veggies and Chicken Roast Secret Roasted Veggies and Pasta Salad Baby Veggies Roast Sweet Catalina Veggies Roast Green Bean Bake Rice & Carrots Sweet Leeks and Brussels Sprouts Garden Brussels Sprouts Vegetarian Brussel Sprouts Platter Sun Dried Tomato Brussels Sprouts Brussels Sprouts Salad Fruity Veggies and Chicken Stir Fry Cabbage Chicken Stir Fry Tamari Veggies and Chicken Stir Fry Carrot, Cabbage, and Chicken Skillet Mixed Green Salad with Berry Dressing Feta Artichoke Salad
Country Asparagus Mushroom and Sesame Red Leaf Salad Spinach Salad in June Spinach Salad with Beef and Blue Cheese Spinach and Mushroom Lunchbox Mandarin Red Salad Colorful Coleslaw Renaissance Green Bean Mediterranean Tomatoes with Okra Stuffed Veggies Greek Style Versatile Cherry Tomatoes Satisfying Tomato Dinner Garbanzo Broccoli Salad Mesa Corn Salad Bok Choy Mushrooms and Chestnuts 6 Ingredients Stir Fry Bok Choy Vegan Veggie Combo A Vegetarian’s Dream Dinner Kale and Sweet Potato Stew Vegetarian Carrot Burgers Root Vegetable Puree Simply Celery Stir Fry Spicy Coleslaw for August Simply Celery Stir Fry Autumn Roasted Veggies Veggie Meat Loaf
Mushroom Loaf (Vegetarian Approved) Onions, Chicken, Peas, and Garlic Brown Rice A Caribbean Soup of Spinach Easy Stuff Peppers Okra Burgers Southern Hot Okra Okra Lunch Salad Andhra Style Okra Stir-Fry Rustic Road Tomato and Carrot Soup Okra Veggie Combination Platter Hearty Okra Soup Zesty Broccoli Soup Low Carb Countryside Cauliflower Casserole Low Carb Rice Made From Cauliflower October’s Low Carb Pie Green Onion and Squash Carbonara Broccoli Bake I (Red Onions and Sage) Soup of Broccoli, Potatoes, Onions, and Cheese Cabbage and Avocados French Bean and Parmesan Casserole Corn, Black Beans, and Olive Brown Rice Spinach Burritos Indian Potato and Peas Pot South Indian Green Beans Punjabi Greens Curry Desi Caprese Salad Lunch Box
Curried Mixed Greens Gourmet Lunch How to Make a Caesar Salad Virginia Style Mixed Greens Shrimp and Avocado Picnic Salad How to Make a House Salad California Salad Homemade Mixed Greens Salad Rustic Mixed Greens with Orange Dressing Almond Green Salad
Any Issues? Contact Us If you find that something important to you is missing from this book please contact us at info@booksumo.com. We will take your concerns into consideration when the 2nd edition of this book is published. And we will keep you updated! — BookSumo Press
LEGAL NOTES ALL RIGHTS RESERVED. NO PART OF THIS BOOK MAY BE REPRODUCED OR TRANSMITTED IN ANY FORM OR BY ANY MEANS. PHOTOCOPYING, POSTING ONLINE, AND / OR DIGITAL COPYING IS STRICTLY PROHIBITED UNLESS WRITTEN PERMISSION IS GRANTED BY THE BOOK’S PUBLISHING COMPANY. LIMITED USE OF THE BOOK’S TEXT IS PERMITTED FOR USE IN REVIEWS WRITTEN FOR THE PUBLIC.
COMMON ABBREVIATIONS cup(s) C. tablespoon tbsp teaspoon tsp ounce oz. pound lb *All units used are standard American measurements
CHAPTER 1: EASY VEGETABLES RECIPES GLAZED HONEY VEGGIES AND CHICKEN ROAST Ingredients 1 lb potato, scrubbed and cut into wedges 2 lbs chicken 6 medium carrots, scrubbed and sliced 2 tbsp olive oil 1 1⁄2 tbsp honey 3 tbsp mustard 1 tsp rosemary 2 heads garlic salt and pepper Directions Before you do anything set the oven to 425 F. Get a large bowl: Stir in it the carrots with onion, oil, some salt and pepper. Spread the mix on a roasting dish and top them with the garlic Place the rosemary on top followed by the chicken. Cook them in the oven for 32 min. Get a small bowl: Mix in it the mustard with honey. Transfer the chicken to a plate and smother it with the honey mix. Mix the veggies and place the chicken back in the pan. Cook the roast for 18 min then serve it warm. Enjoy.
Servings per Recipe: 4 Timing Information: Total Time 1hr 10mins Prep Time 20 MINS Cook Time 50 MINS Nutritional Information: Calories 557.6 Fat 28.4 g Cholesterol 103.5 mg Sodium 298.1 mg Carbohydrates 45.9 g Protein 31.2 g * Percent Daily Values are based on a 2,000 calorie diet.
SECRET ROASTED VEGGIES AND PASTA SALAD Ingredients 2 lbs assorted fresh vegetables, cut into 1-inch chunks 1 (1 1/4 oz) envelopes any herb with garlic soup mix 3 tbsp olive oil 1/2 C. light cream whipping cream or 1/2 C. heavy cream or 1/2 C. half-and-half 1/4 C. grated parmesan cheese 8 oz fettuccine or 8 oz linguine, cooked and drained Directions Before you do anything set the oven to 450 F. Grease a baking dish. Get a large mixing bowl: Toss the veggies with oil and soup mix. Spread them in the roasting pan and cook them for 11 min. Stir them and cook them for another 11 min. Get a large mixing bowl: Transfer to it the roasted veggies. Add the cheese with cream to the veggies and stir them well. Serve your roasted veggies over some fettuccini pasta. Enjoy.
Servings per Recipe: 4 Timing Information: Preparation 20 m Total Time 40 m Nutritional Information: Calories 437.9 Fat 25.4g Cholesterol 94.1mg Sodium 119.0mg Carbohydrates 41.7g Protein 11.0g * Percent Daily Values are based on a 2,000 calorie diet.
BABY VEGGIES ROAST Ingredients 3 medium red potatoes, cut into 1-inch pieces 2 C. peeled baby carrots 1 lb celery root (celeriac), peeled and cut into 1-inch pieces 2 (3 lb) rutabaga, peeled and cut into 1-inch pieces 2 medium red onions, peeled and cut into 8 wedges each 2 medium parsnips, peeled and cut into 1-inch pieces 5 cloves garlic, cut into thin slices 1 tbsp chopped fresh rosemary leaves or fresh thyme leaves 1 tbsp olive oil 1 C. Swanson(R) Vegetable Broth or Swanson(R) Certified Organic Vegetable Broth Directions Before you do anything set the oven to 425 F. Grease a roasting dish. Gat a large bowl: Toss in it all the ingredients. Spread the mix in the roasting pan and cook them for 22 min. Adjust the seasoning of the roasted veggies and serve them warm. Enjoy.
Servings per Recipe: 8 Timing Information: Preparation Cooking 35 m Total Time 1 h 25 m Nutritional Information: Calories 273 kcal Fat 2.9 g Carbohydrates 58.7g Protein 7.6 g Cholesterol 0 mg Sodium 275 mg * Percent Daily Values are based on a 2,000 calorie diet.
SWEET CATALINA VEGGIES ROAST Ingredients 2 medium sweet potatoes, peeled and cut into wedges 2 parsnips, peeled and sliced 1 fennel bulb, chopped 1 onion, sliced 1/2 C. Catalina dressing 1/2 C. cranberry juice 1/4 C. maple syrup Directions Before you do anything set the oven to 375 F. Grease a roasting dish. Get a small bowl: Whisk in it the maple syrup with Catalina dressing and cranberry juice. Toss the mix with veggies and roast them for 52 min. Serve them warm. Enjoy.
Servings per Recipe: 1 Timing Information: Preparation 30 mins Total Time 1 hr 20 mins Nutritional Information: Calories 148.0 Fat 7.1g Cholesterol 0.0mg Sodium 165.7mg Carbohydrates 21.1g Protein 1.1g * Percent Daily Values are based on a 2,000 calorie diet.
GREEN BEAN BAKE Ingredients: 2 tbsp butter 2 tbsp all-purpose flour 3 (14½ oz.) cans French style green beans, drained ¼ C. onion, chopped 1 tsp white sugar 1 C. sour cream 2 C. cheddar cheese, shredded freshly 1 tbsp butter melted ½ C. buttery round crackers, crumbled Directions: Set your oven to 350 degrees F. Lightly, grease a large casserole dish. In a large skillet, melt 2 tablespoons of butter on medium heat. Add flour, stirring continuously. Cook for about 1 minute or till smooth. Stir in green beans, onion, sugar and cream and remove from heat. Now, place the beans mixture into prepared casserole dish. Sprinkle with cheese evenly. In a bowl, mix together melted butter and crackers. Place the cracker mixture over cheese evenly. Bake for about 30 minutes or till top becomes golden brown.
Servings per Recipe: 10 Timing Information: Preparation Cooking Total Time 15 minutes 35 minutes 50 minutes Nutritional Information: Calories 215 Fat 16.4g Cholesterol 45mg Sodium 832mg Carbohydrates 9.5g Fiber 1.1g Protein 7.8g * Percent Daily Values are based on a 2,000 calorie diet.
RICE & CARROTS Ingredients: 1 tbsp olive oil 2 large carrots, peeled and chopped 1 large onion, chopped 1 celery stalk, chopped 2 garlic cloves, minced ½ C. wild rice 3½ C. vegetable broth 1 C. long-grain white rice 2 tbsp fresh parsley, chopped Directions: In a large nonstick pan, heat oil on medium heat. Add carrots, onion, celery and garlic and sauté for about 5 minutes. Stir in wild rice and broth and bring to a gentle boil. Reduce the heat to low. Simmer, covered for about 25 minutes. Stir in white rice and simmer, covered for about 20 minutes. Stir in parsley and remove from heat. Serve hot.
Servings per Recipe: 8 Timing Information: Preparation Cooking Total Time 15 minutes 50 minutes 1 hour 5 minutes Nutritional Information: Calories 160 Fat 2g Cholesterol 0mg Sodium 435mg Carbohydrates 31.4g Fiber 1.9g Protein 3.6g * Percent Daily Values are based on a 2,000 calorie diet.
SWEET LEEKS AND BRUSSELS SPROUTS Ingredients 1 large leek, trimmed and julienned 3 tbsp olive oil, divided 30 oz. Brussels sprouts, trimmed and halved 1/3 C. dried cranberries 3 tbsp honey 3 tbsp walnuts Directions Before you do anything, preheat the oven to 400 F. Stir the leeks with 1 1 tbsp of oil in a baking tray. surround it with the brussels sprouts then season them with a pinch of salt and pepper. Bake them for 22 min. Transfer them to a mixing bowl and add to them the remaining ingredients. Stir them to coat and serve them right away. Enjoy.
Servings Per Recipe: 8 Timing Information: Preparation 10 mins Total Time 40 mins Nutritional Information: Calories 123.3 Fat 5.4g Cholesterol 0.0mg Sodium 29.5mg Carbohydrates 18.1g Protein 3.8g * Percent Daily Values are based on a 2,000 calorie diet.
GARDEN BRUSSELS SPROUTS Ingredients 1 (16 oz.) packages fresh Brussels sprouts 1 small red onion, sliced 5 tbsp olive oil, divided 1/4 tbsp kosher salt 1/4 tbsp ground black pepper 1 shallot, chopped 4 tbsp balsamic vinegar 1 tbsp chopped rosemary Directions Before you do anything, preheat the oven to 425 F. Get a large mixing bowl: Mix in it the onion with brussels sprouts, 3 tbsp of olive oil, a pinch of salt and pepper. Transfer the mixture to a baking tray and bake them for 26 to 32 min. Place a large pan over medium heat. Heat in it the remaining oil. Cook in it the shallot for 5 to 6 min. Stir in the balsamic vinegar and cook them for 4 min. Stir in the rosemary and add them to the brussels sprouts mixture. Stir them to coat and serve them. Enjoy.
Servings Per Recipe: 6 Timing Information: Preparation 10 mins Total Time 45 mins Nutritional Information: Calories 149.2 Fat 11.5g Cholesterol 0.0mg Sodium 95.3mg Carbohydrates 10.4g Protein 2.8g * Percent Daily Values are based on a 2,000 calorie diet.
VEGETARIAN BRUSSEL SPROUTS PLATTER Ingredients 7 oz. extra firm tofu, cubed 10 Brussels sprouts 1/3 C. walnuts 4 -6 garlic cloves, peeled 1/4 C. cilantro, minced 1 tbsp lemon juice 1/4 tbsp red pepper flakes 1/4 tbsp salt 1 tbsp olive oil 2 tbsp butter 2 tbsp brown sugar Directions Prepare the brussels sprouts by following the instructions on the package. Place a large pan over medium heat. Heat in it the oil. Cook in it the garlic for 60 sec. Stir in the butter, brown sugar, nuts, and chili. Add the tofu and cook them until it becomes sticky and golden brown. Stir in the brussels sprouts with cilantro, lemon juice, a pinch of salt and pepper. Serve them hot with some rice. Enjoy.
Servings Per Recipe: 4 Timing Information: Preparation 10 mins Total Time 25 mins Nutritional Information: Calories 230.4 Fat 17.8g Cholesterol 15.2mg Sodium 216.3mg Carbohydrates 14.0g Protein 7.2g * Percent Daily Values are based on a 2,000 calorie diet.
SUN DRIED TOMATO BRUSSELS SPROUTS Ingredients 2 tbsp extra virgin olive oil 2 cloves garlic, chopped 1 lb. Brussels sprout, trimmed and sliced 6 pieces sun-dried tomatoes packed in oil, shredded 1 grated lemon, zest 1 -2 tbsp lemon juice Directions Place a large skillet over high heat. Heat in it the oil. Cook in it the garlic for 10 sec. Stir in the brussels sprouts and cook them for 4 to 5 min. Add the dry tomato strips with lemon zest, lemon juice, a pinch of salt and pepper. Toss them to coat then serve them warm. Enjoy.
Servings Per Recipe: 4 Timing Information: Preparation 10 mins Total Time 17 mins Nutritional Information: Calories 113.3 Fat 7.9g Cholesterol 0.0mg Sodium 36.2mg Carbohydrates 9.9g Protein 3.2g * Percent Daily Values are based on a 2,000 calorie diet.
BRUSSELS SPROUTS SALAD Ingredients 1/3 C. pecans, toasted and chopped 2 (10 oz.) containers Brussels sprouts, ends trimmed 1/2 tbsp butter 2 tbsp olive oil 1 tbsp yellow mustard seeds 1 -2 tbsp lemon juice salt and pepper Directions Get a food processor: Place it in the brussels sprouts and pulse them several times until they become shredded. Place a large pan over medium heat. Heat in it the butter with oil. Toast in it the mustard seeds for 40 sec. Stir in the shredded brussels sprouts. Cook them for 8 min. Add the lemon juice with a pinch of salt and pepper. Stir them to coat then serve them warm. Enjoy.
Servings Per Recipe: 4 Timing Information: Preparation 10 mins Total Time 30 mins Nutritional Information: Calories 160.4 Fat 11.7g Cholesterol 3.8mg Sodium 40.2mg Carbohydrates 12.6g Protein 5.1g * Percent Daily Values are based on a 2,000 calorie diet.
FRUITY VEGGIES AND CHICKEN STIR FRY Ingredients 1/2 C. orange juice 3 tbsp soy sauce 3 cloves garlic, chopped 1 tbsp grated orange zest 1 tsp ground ginger 1/2 tsp red pepper flakes (optional) 3 tbsp vegetable oil 4 skinless, boneless chicken breast halves, thinly sliced 1/2 C. chicken broth 2 tbsp cornstarch 1 (16 oz) package frozen stir-fry vegetables 1 C. sugar snap peas 1 C. broccoli florets 1 C. sliced carrot Directions Get a small mixing bowl: Whisk in it the orange juice, soy sauce, garlic, orange zest, ground ginger, and red pepper flakes to make the sauce. Place a large pan over medium heat. Heat the oil in it. Stir into it the sauce with chicken. Cook them for 12 min. Get a small mixing bowl: Whisk the broth with cornstarch in it. Add the mix the mix then cook it until it becomes thick. Stir in the veggies and cook them for 12 min. Serve your stir fry warm. Enjoy.
Amount per serving (4 total) Timing Information: Preparation 20 m Cooking 20 m Total Time 40 m Nutritional Information: Calories 380 kcal Fat 14 g Carbohydrates 33.1g Protein 31.7 g Cholesterol 68 mg Sodium 938 mg * Percent Daily Values are based on a 2,000 calorie diet.
CABBAGE CHICKEN STIR FRY Ingredients 2 tbsp peanut oil 6 cloves garlic, minced 1 tsp grated fresh ginger 1 bunch green onions, chopped 1 tsp salt 1 lb boneless skinless chicken breasts, cut into strips 2 onions, thinly sliced 1 C. sliced cabbage 1 red bell pepper, thinly sliced 2 C. sugar snap peas 1 C. chicken broth 2 tbsp soy sauce 2 tbsp white sugar 2 tbsp cornstarch Directions Place a large pan over medium heat. Heat the oil in it and cook in it 2 cloves of garlic, ginger root, green onions and salt for 3 min. Stir in the chicken for 4 min. Stir in the rest of the garlic with sweet onions, cabbage, bell pepper, peas and 1/2 C. of the broth/water. Put on the lid and let them simmer. Get a small bowl: Whisk in it the 1/2 C. broth/water, soy sauce, sugar, and cornstarch to make the sauce. Stir the sauce into the pan and cook them until the sauce becomes thick. Serve your stir fry right away with some white rice. Enjoy.
Amount per serving (4 total) Timing Information: Preparation 20 m Cooking 40 m Total Time 1 h 10 m Nutritional Information: Calories 337 kcal Fat 8.6 g Carbohydrates 32.3g Protein 31.7 g Cholesterol 67 mg Sodium 1364 mg * Percent Daily Values are based on a 2,000 calorie diet.
TAMARI VEGGIES AND CHICKEN STIR FRY Ingredients 1 (16 oz) package dry whole-wheat noodles 1/2 C. chicken stock 1/2 C. orange marmalade 1/3 C. tamari sauce 1 (1 inch) piece ginger root, peeled ground black pepper to taste 1 lemon, juiced 3 tbsp peanut oil 2 lb skinless, boneless chicken breast halves, cut into thin strips 1 (16 oz) bag frozen stir-fry vegetables, thawed Directions Cook the noodles according to the directions on the package. Remove it from the water and place it aside. Place a large saucepan over medium heat. Stir in it the stock, orange marmalade, tamari sauce, whole ginger root piece, and ground black pepper to make the sauce. Cook them until they start boiling. Lower the heat and cook the sauce until it becomes thick for 22 min. Turn off the heat and add the lemon juice. Place the sauce aside. Place a large pan or wok over medium heat. Heat the oil in it. Cook in it the chicken for 8 min. Drain it and place it aside. Add the veggies to the pan and cook them for 6 min. Discard the ginger root. Add the chicken back with sauce and stir them. Cook them for 3 min. Serve your chicken stir fry with noodles warm. Enjoy.
Amount per serving (4 total) Timing Information: Preparation 15 m Cooking 45 m Total Time 1 h Nutritional Information: Calories 849 kcal Fat 17.5 g Carbohydrates 112.5g Protein 67.6 g Cholesterol 129 mg Sodium 1838 mg * Percent Daily Values are based on a 2,000 calorie diet.
CARROT, CABBAGE, AND CHICKEN SKILLET Ingredients 1 (12 oz) package dried rice noodles 1 tsp vegetable oil 1 onion, finely diced 3 cloves garlic, minced 2 C. diced cooked chicken breast meat 1 small head cabbage, thinly sliced 4 carrots, thinly sliced 1/4 C. soy sauce 2 lemons - cut into wedges, for garnish Directions Get a large bowl: Fill it with hot water. Place it in the noodles and place it aside until it becomes soft. Place a large pan over medium heat. Heat the oil in it. Add the garlic with onion and cook them for 3 min. Stir in the carrot with chicken and cabbage. Cook them for 6 min. Stir in the noodles and cook them for 3 min while stirring constantly. Serve your chicken stir fry hot. Enjoy.
Amount per serving (6 total) Timing Information: Preparation 20 m Cooking 20 m Total Time 40 m Nutritional Information: Calories 369 kcal Fat 4.9 g Carbohydrates 65.1g Protein 18.1 g Cholesterol 35 mg Sodium 789 mg * Percent Daily Values are based on a 2,000 calorie diet.
MIXED GREEN SALAD WITH BERRY DRESSING Ingredients 2 C. mixed greens 1/4 C. baby arugula 1 C. pineapple, cut into spears 1/4 red bell pepper, seeds removed, diced 1 tbsp toasted sesame seeds Vinaigrette 2 tbsp sesame oil 1 tbsp olive oil 1 -2 tbsp raspberry vinegar 1 tsp chopped garlic sprouts 1 tsp thyme salt and pepper Directions Get a shallow serving bowl. Lay in it the arugula with greens. Top them with the pineapple chunks followed by bell pepper and sesame seeds. Get a small mixing bowl: Whisk in it all the vinaigrette ingredients. Drizzle them over the salad Serve your salad right away. Enjoy.
Servings per Recipe: 4 Timing Information: Preparation 20 mins Total Time 20 mins Nutritional Information: Calories 81.0 Fat 6.8g Cholesterol 0.0mg Sodium 0.8mg Carbohydrates 5.4g Protein 0.3g * Percent Daily Values are based on a 2,000 calorie diet.
FETA ARTICHOKE SALAD Ingredients 18 -19 oz. cheese tortellini 8 oz. good quality feta cheese, cubed 1 C. pitted black olives, broken into pieces 1/2 C. sliced green onion 1 (15 ounce) cans artichokes, drained & chopped 2/3 C. slivered almonds, toasted 2 tsp lemon zest 1/4 C. lemon juice 1/3 C. extra virgin olive oil 1 tsp sea salt 1/4 tsp ground black pepper 1/2 tsp dried oregano Directions Prepare the tortellini by following the instructions on the package. Run it under some cool water then drain it. Get a mixing bowl: Mix in it the lemon zest, juice, olive oil, salt, pepper and oregano to make the dressing. Get a mixing bowl: Combine the tortellini with feta cheese, olives, green onions, and artichoke hearts. Drizzle the dressing on top then stir them to coat. Place the salad in the fridge and let it sit for at least 30 min. Garnish it with the toasted almonds then serve it. Enjoy.
Servings per Recipe: 6 Timing Information: Preparation 15 mins Total Time 25 mins Nutritional Information: Calories Fat 607.1 Cholesterol 35.1g Sodium 71.4mg Carbohydrates 1593.1mg Protein 54.6g * Percent Daily Values are based on a 2,000 calorie diet.
COUNTRY ASPARAGUS Ingredients 2 lb. asparagus, tough stems trimmed 2 tbsp apple cider vinegar 2 shallots, chopped 4 garlic cloves, chopped 1 tbsp thyme, chopped 1 tsp orange juice concentrate 1 tbsp whole grain mustard 1/3 C. olive oil, extra virgin salt and black pepper Directions In a pan, add 2 quarts of water and some salt and cook until boiling. Add asparagus and cook for about 3-4 minutes. Drain the asparagus well and immediately, transfer into a bowl of chilled water. Drain the asparagus well and keep aside. In a bowl, add the shallots, thyme, garlic, mustard, vinegar, orange juice concentrate, salt and pepper and beat until well combined. Slowly, add the oil and beat until well combined. Add the asparagus and mix well. Keep aside to marinate until cooking. Set your grill for high heat and grease the grill grate. Cook the asparagus onto the grill for about 2-4 minutes, flipping once halfway through. Enjoy warm.
Servings Per Recipe: 6 Timing Information: Preparation 15 mins Total Time 21 mins Nutritional Information: Calories 151.6 Fat 12.4 g Cholesterol 0.0 mg Sodium 51.4 mg Carbohydrates 8.6 g Protein 4.0 g * Percent Daily Values are based on a 2,000 calorie diet.
MUSHROOM AND SESAME RED LEAF SALAD Ingredients 1 C. blanched slivered almonds 2 tbsp sesame seeds 1 head romaine lettuce, torn into bite-size pieces 1 head red leaf lettuce, torn into bite-size pieces 1 (8 oz.) package crumbled feta cheese 1 (4 oz.) can sliced black olives 1 C. cherry tomatoes, halved 1 red onion, halved and thinly sliced 6 fresh mushrooms, sliced 1/4 C. grated Romano cheese 1 (8 oz.) bottle Italian salad dressing Directions Heat a large skillet on medium-high heat and toast almonds lightly browned, stirring frequently. Add the sesame seeds and cook for about 1 minute. In a large salad bowl, mix the lettuce, mushrooms, olives, tomatoes, onion, feta cheese, Romano cheese, almonds, and sesame seeds. Add Italian dressing and toss to coat well. Serve immediately.
Servings per Recipe: (12 total) Timing Information: Preparation 20 m Cooking 10 m Total Time 30 m Nutritional Information: Calories 204 kcal Fat 16.4 g Carbohydrates 8.8g Protein 6.9 g Cholesterol 19 mg Sodium 639 mg * Percent Daily Values are based on a 2,000 calorie diet.
SPINACH SALAD IN JUNE Ingredients 2 large boneless, skinless chicken breasts, cubed 2 tbsp olive oil 2 tbsp balsamic vinaigrette salad dressing 1 bunch fresh spinach, rinsed and dried 1-pint strawberries, sliced 4 oz. crumbled goat cheese 1 (5 oz.) package candied pecans 2 tbsp olive oil 2 tbsp balsamic vinaigrette salad dressing Directions In a large skillet, heat 2 tbsp of the olive oil and 2 tbsp of the balsamic vinaigrette on medium heat and cook the chicken for about 10 minutes. Transfer the chicken into a bowl and keep aside to cool. Ina large salad bowl, place the spinach and top with the strawberries, followed by goat cheese and candied pecans. Drizzle with 2 tbsp of the olive oil and 2 tbsp of the balsamic vinaigrette. Serve with a topping of the chicken. Serve slightly warm.
Servings per Recipe: (8 total) Timing Information: Preparation 25 m Cooking 10 m Total Time 45 m Nutritional Information: Calories 317 kcal Fat 19.7 g Carbohydrates 12.5g Protein 23.5 g Cholesterol 46 mg Sodium 313 mg * Percent Daily Values are based on a 2,000 calorie diet.
SPINACH SALAD WITH BEEF AND BLUE CHEESE Ingredients 1 (2 lb.) flat iron steak salt and ground black pepper to taste 2 tbsp olive oil 1 large red onion, thinly sliced 1/2 C. Italian salad dressing 3 large red bell peppers, cut into 1/2 inch strips 2 portobello mushrooms, sliced 1/2 C. broth 4 C. baby spinach leaves 1/2 C. crumbled blue cheese Directions Set your outdoor grill for medium-high heat and lightly, grease the grill grate. Season the flat iron steak with the salt and pepper evenly. Cook the steak on grill for about 5 minutes per side. remove the steak from the grill and cut the flat iron steak into thin slices across the grain. In a large skillet, heat the oil on medium-high heat and sauté the onion for about 4 minutes. Stir in the Italian salad dressing and bring to a boil. Add the mushrooms and red peppers and stir to combine. Reduce the heat to medium and cook for about 5 minutes. With a slotted spoon, transfer the vegetables onto a plate and keep aside. Increase the heat to medium-high and add stir in the broth Simmer for about 5 minutes. Meanwhile, divide the spinach leaves onto serving plates evenly
and top with the warm, cooked vegetable, followed by steak slices and broth sauce. Serve with a sprinkling of the blue cheese.
Servings per Recipe: (6 total) Timing Information: Preparation 25 m Cooking 25 m Total Time 50 m Nutritional Information: Calories 486 kcal Fat 31.1 g Carbohydrates 12.7g Protein 36.2 g Cholesterol 112 mg Sodium 601 mg * Percent Daily Values are based on a 2,000 calorie diet.
SPINACH AND MUSHROOM LUNCHBOX Ingredients 1 bunch fresh spinach - torn, washed and dried 10 fresh mushrooms, sliced 1 onion, thinly sliced 4 eggs 4 tomatoes, chopped sea salt to taste 1/3 C. olive oil 1/8 C. apple cider vinegar Directions In a pan, add water and eggs and bring to a boil. Cover the pan and remove from the heat. Keep aside, covered for about 10-12 minutes. Drain the eggs and keep aside to cool. Peel the eggs and then, chop them. In a large bowl, mix the spinach, mushrooms, tomatoes, onion and eggs and sprinkle with the salt. In a small bowl, add the oil and vinegar and beat well. Pour oil mixture over the salad and toss to coat well.
Servings per Recipe: (4 total) Timing Information: Preparation 10 m Cooking 15 m Total Time 25 m Nutritional Information: Calories 304 kcal Fat 23.8 g Carbohydrates 14.9g Protein 11.7 g Cholesterol 186 mg Sodium 306 mg * Percent Daily Values are based on a 2,000 calorie diet.
MANDARIN RED SALAD Ingredients 3 tbsp canola oil 1/4 C. apple cider vinegar 2 tbsp white sugar 1 tbsp lemon juice 1/2 tsp salt 1/2 tsp dry mustard 1 head red leaf lettuce, torn 1 (11 oz.) can mandarin oranges, drained 1/4 C. slivered almonds, toasted Directions In a jar, add the vinegar, canola oil, lemon juice, sugar, dry mustard, and salt. Seal the jar and shake to combine. In a large bowl, mix the almonds, lettuce, and oranges. Pour the dressing and toss to coat well. Serve immediately.
Servings per Recipe: (4 total) Timing Information: Preparation Cooking 10 m Total Time 10 m Nutritional Information: Calories 204 kcal Fat 14.2 g Carbohydrates 18.4g Protein 3 g Cholesterol 0 mg Sodium 315 mg * Percent Daily Values are based on a 2,000 calorie diet.
COLORFUL COLESLAW Ingredients 1/2 C. almonds 5 C. shredded cabbage 1 1/2 C. dried cranberries 3/4 C. celery, diced 3/4 C. chopped green onion 3/4 C. chopped red bell pepper Dressing: 1/2 C. mayonnaise (such as Hellman's(R)) 1 1/2 tbsp honey mustard 1 1/2 tbsp honey 3 pinches dried basil salt and ground black pepper to taste Directions Set your oven to 350 degrees F before doing anything else. Spread the almonds onto a baking sheet. Cook in the oven for about 10 minutes. Remove from the oven and keep aside to cool completely. In a large bowl, mix the cabbage, cranberries, celery, green onion, red bell pepper and toasted almonds. In a small bowl, add the mayonnaise, honey mustard, honey, basil, salt, and pepper and beat till thick and creamy. Place the dressing over the cabbage mixture and stir to coat. With a plastic wrap, cover the bowl and refrigerate for about 3 hours.
Servings per Recipe: (8 total) Timing Information: Preparation Cooking 20 m Total Time 3 h 20 m Nutritional Information: Calories 257 kcal Fat 15.8 g Carbohydrates 29.9g Protein 3.2 g Cholesterol 5 mg Sodium 140 mg * Percent Daily Values are based on a 2,000 calorie diet.
RENAISSANCE GREEN BEAN Ingredients 2 C. chopped fresh green beans 1 onion, finely diced 2 tbsps butter 1 tsp salt 2 tsps soy sauce 1/8 tsp hot pepper sauce 2 tbsps Worcestershire sauce 1 10.75 oz. can condensed cream of mushroom soup 1 5 oz. can slice water chestnuts, drained 12 oz. shredded sharp Cheddar cheese 1 2.8 oz. can French-fried onion rings Directions Place a steamer insert into a large pot. Add in about 3 inches of water and place your green beans into the steamer. Get the water boiling and place a lid on the pot. Let the beans steam for about 5 to 7 mins until they are firm but soft. Now set your oven to 350 degrees before doing anything else. Get your onions frying in butter then combine in mushroom soup, salt, Worcestershire, hot sauce, and soy sauce. Combine everything together. Get a baking dish and add in half of the following: green beans, soup mix, chestnuts. Do the layering again. Cook everything in the oven for 35 mins. Add the onions then continue to cook everything for about 5 to 10 more mins. Enjoy.
Servings per Recipe: 7 Timing Information: Preparation 15 m Cooking 45 m Total Time 1 h Nutritional Information: Calories 366 kcal Fat 27.7 g Carbohydrates 15.7g Protein 13.9 g Cholesterol 60 mg Sodium 1176 mg * Percent Daily Values are based on a 2,000 calorie diet.
MEDITERRANEAN TOMATOES WITH OKRA Ingredients 2 slices turkey bacon 1 lb. frozen okra, thawed and sliced 1 small onion, chopped 1/2 green bell pepper, chopped 2 celery, chopped 1 (14.5 oz.) can stewed tomatoes salt and pepper to taste Directions Heat a large skillet on medium-high heat and cook the bacon till browned completely. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. In the same skillet, sauté the sweet okra, pepper and onion and celery till tender. Stir in the tomatoes, salt and black pepper and cook till heated completely. Serve with a topping of the crumbled bacon.
Amount per serving (6 total) Timing Information: Preparation 10 m Cooking 20 m Total Time 30 m Nutritional Information: Calories 94 kcal Fat 4.7 g Carbohydrates 11.5g Protein 3.8 g Cholesterol 6 mg Sodium 250 mg * Percent Daily Values are based on a 2,000 calorie diet.
STUFFED VEGGIES GREEK STYLE Ingredients 8 large ripe tomatoes 4 large green bell peppers 1/4 C. butter 1 onion, diced 1 clove garlic, minced, or to taste 2 lb. ground beef chuck 2 tbsp soy sauce 1 tbsp seasoned salt 1 tbsp ground black pepper 1/2 C. water 1 1/2 C. converted (parboiled) rice (such as Uncle Ben's(R)) 1/2 C. olive oil Directions Set your oven to 350 degrees F before doing anything else Cut off tops of each tomato, leaving 1 corner still attached to form a lid. Carefully, scoop out the pulp and place in a bowl, then squeeze the juice of the tomatoes. Cut off tops of green peppers and reserve them. Remove the membrane and seeds of the bell peppers. In an 11x7-inch baking dish, place the tomatoes and bell peppers. In a large skillet, melt the butter on medium heat and sauté the onion and garlic for about 5-10 minutes. Add the ground chuck, soy sauce, seasoned salt, and black pepper and cook for about 5-10 minutes. Stir in the tomato pulp and juice and bring to a simmer. Simmer for about 15 minutes. Stir in the rice and bring to a simmer.
Stuff the tomatoes and bell peppers with the rice mixture. Cover the tomatoes with the attached tops and bell peppers with the reserved tops. Sprinkle with the salt and black pepper and cook everything in the oven for about 30 minutes.
Amount per serving (12 total) Timing Information: Preparation 20 m Cooking 1 h 25 m Total Time 1 h 45 m Nutritional Information: Calories 348 kcal Fat 20.6 g Carbohydrates 28.5g Protein 13 g Cholesterol 44 mg Sodium 412 mg * Percent Daily Values are based on a 2,000 calorie diet.
VERSATILE CHERRY TOMATOES Ingredients 1 1/2 lb. green beans, trimmed and cut into 2 inch pieces 1 1/2 C. water 1/4 C. butter 1 tbsp sugar 3/4 tsp garlic salt 1/4 tsp pepper 1 1/2 tsp chopped fresh basil 2 C. cherry tomato halves Directions In a pan of water, add the beans and bring to a boil. Reduce the heat to low and simmer, covered for about 10 minutes. Drain and keep aside. In a large skillet, melt the butter on medium heat and cook all the ingredients till tender. Transfer the beans into a serving bowl and top with the tomato mixture and serve.
Amount per serving (6 total) Timing Information: Preparation 5 m Cooking 15 m Total Time 20 m Nutritional Information: Calories 122 kcal Fat 8 g Carbohydrates 12.6g Protein 2.6 g Cholesterol 20 mg Sodium 294 mg * Percent Daily Values are based on a 2,000 calorie diet.
SATISFYING TOMATO DINNER Ingredients 2 tbsp olive oil 1 shallot, chopped 2 green onions, chopped 1/2 C. garbanzo beans, drained salt and pepper to taste 1 bunch red Swiss chard, rinsed and chopped 1 tomato, sliced 1/2 lemon, juiced Directions In a large skillet, heat the oil and sauté the green onions and shallots for about 3-5 minutes. Stir in the beans, salt and black pepper and cook till heated completely. Stir in the Swiss chard and cook ill wilted. Stir in the tomato slices and lemon juice and cook till heated completely. Sprinkle with the salt and black pepper and serve.
Amount per serving (4 total) Timing Information: Preparation 10 m Cooking 15 m Total Time 25 m Nutritional Information: Calories 122 kcal Fat 7.3 g Carbohydrates 13.3g Protein 3.2 g Cholesterol 0 mg Sodium 253 mg * Percent Daily Values are based on a 2,000 calorie diet.
GARBANZO BROCCOLI SALAD Ingredients 2 1/2 C. broccoli florets, cut into bite-size pieces 4 C. ice water, or as needed 1/2 (15 oz.) can garbanzo beans, drained and rinsed 1/4 C. matchstick-cut carrots 2 tbsp raisins 2 tbsp sunflower seeds 1/3 C. mayonnaise 2 tbsp white sugar 1 tbsp white vinegar 1/4 tsp red pepper flakes salt and ground black pepper to taste 2 tbsp sunflower seeds Directions In a large pan of boiling water, cook the broccoli for about 1 minute. Drain the broccoli and transfer into a bowl of ice water. Again, drain well. In a large bowl, mix the garbanzo beans, broccoli, carrots, raisins and 2 tbsp sunflower seeds. In another bowl, add the mayonnaise, vinegar, sugar, red pepper flakes, salt and black pepper and beat till well combined. Add the dressing into broccoli mixture and gently, stir to combine. Refrigerate, covered for at least 1 hour. Serve with a garnishing of 2 tbsp of the sunflower seeds.
Amount per serving (4 total) Timing Information: Preparation 15 m Cooking 5 m Total Time 1 h 20 m Nutritional Information: Calories 289 kcal Fat 19.9 g Carbohydrates 25.3g Protein 5.6 g Cholesterol 7 mg Sodium 339 mg * Percent Daily Values are based on a 2,000 calorie diet.
MESA CORN SALAD Ingredients 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can kidney beans, drained 1 (15 oz.) can cannellini beans, drained and rinsed 1 green bell pepper, chopped 1 red bell pepper, chopped 1 (10 oz.) package frozen corn kernels 1 red onion, chopped 1/2 C. olive oil 1/2 C. balsamic vinegar 2 tbsp fresh lime juice 1 tbsp lemon juice 2 tbsp white sugar 1 tbsp salt 1 clove crushed garlic 1/4 C. chopped fresh cilantro 1/2 tbsp ground cumin 1/2 tbsp ground black pepper 1 dash hot pepper sauce 1/2 tsp chili powder Directions In a large bowl, mix the beans, frozen corn, bell peppers and red onion. In a small bowl, add the garlic, cilantro, balsamic vinegar, lemon juice, lime juice, olive oil, hot sauce, sugar, cumin, chili powder, salt and black pepper and beat till well combined. Pour the dressing over the vegetables and mix well. Refrigerate to chill before serving.
Amount per serving (8 total) Timing Information: Preparation Cooking 15 m Total Time 1 h 15 m Nutritional Information: Calories 334 kcal Fat 14.8 g Carbohydrates 41.7g Protein 11.2 g Cholesterol 0 mg Sodium 1159 mg * Percent Daily Values are based on a 2,000 calorie diet.
BOK CHOY MUSHROOMS AND CHESTNUTS Ingredients 3 squares Land O'Lakes(R) Teriyaki Sauté Express(R) 1 (14 oz.) package chicken breast tenders, cut into bite-sized pieces 1 C. snow peas, trimmed, cut in half 1/2 C. sliced onion 1 (15 oz.) can whole straw mushrooms, drained 1 (8 oz.) can sliced water chestnuts, drained 3 C. sliced bok choy Directions In a 12-inch nonstick skillet, melt 2 Sauté Express(R) squares on medium heat and cook the chicken for about 5 minutes. Transfer the chicken into a bowl and keep warm. In the same skillet, melt the remaining Sauté Express(R) square on medium heat and cook the snow peas, onion, mushrooms, and water chestnuts for about 2-3 minutes. Add the bok choy and cook for about 3-5 minutes. Add the chicken and gently, toss to combine.
Amount per serving (4 total) Timing Information: Preparation Cooking 20 m Total Time 30 m Nutritional Information: Calories 392 kcal Fat 16.2 g Carbohydrates 22.7g Protein 39.4 g Cholesterol 113 mg Sodium 1059 mg * Percent Daily Values are based on a 2,000 calorie diet.
6 INGREDIENTS STIR FRY BOK CHOY Ingredients 1/2 C. soy sauce 1/3 C. mushroom stock 1 tsp miso paste 1 tsp oyster sauce, 1 1/2 lb. bok choy, chopped 10 fresh shiitake mushrooms, sliced Directions In a large skillet, add the soy sauce, mushroom stock, miso paste and oyster sauce on high heat and cook for about 2-3 minutes, stirring continuously. Add the bok choy and mushrooms and bring to a rolling boil. Reduce the heat to medium and simmer, covered for about 15 minutes.
Amount per serving (6 total) Timing Information: Preparation 10 m Cooking 20 m Total Time 30 m Nutritional Information: Calories 39 kcal Fat 0.3 g Carbohydrates < 6g Protein 3.9 g Cholesterol 0 mg Sodium 1337 mg * Percent Daily Values are based on a 2,000 calorie diet.
VEGAN VEGGIE COMBO Ingredients 1 tbsp olive oil 2 tbsp coconut amino’s teriyaki sauce, divided 1 large carrot, thinly sliced 1/2 large green bell pepper, thinly sliced 1/4 large yellow onion, thinly sliced 1 head baby bok choy, chopped 1 large zucchini, cut into long strands 1 tsp garlic powder Directions In a large skillet, heat the olive oil and 1 tbsp of the teriyaki sauce on medium heat and cook the carrot, bell pepper and onion for about 5 minutes. Stir in the bok choy, zucchini, garlic powder and remaining teriyaki sauce and cook for about 7 minutes, stirring occasionally.
Amount per serving (2 total) Timing Information: Preparation 10 m Cooking 12 m Total Time 22 m Nutritional Information: Calories 165 kcal Fat 7.7 g Carbohydrates 21.5g Protein 6.5 g Cholesterol 0 mg Sodium 461 mg * Percent Daily Values are based on a 2,000 calorie diet.
A VEGETARIAN’S DREAM DINNER Ingredients 1 lb firm tofu, drained 2 tbsp cornstarch 3 tbsp vegetable oil 1/2 C. vegetable broth 6 slices peeled fresh ginger root 8 baby bok choy, halved lengthwise and any discolored outer leaves discarded 1/2 lb medium fresh shiitake mushrooms, stems removed 1 small green onion, diagonally sliced (optional) Sauce 1/2 C. vegetable broth (unsalted if possible) 1/4 C. fish sauce 2 tbsp low soy sauce 2 tsp cornstarch 2 tsp sugar 2 tsp oriental sesame oil Directions With the paper towels, pat dry the tofu from all sides. Cut the tofu into 1/2-inch-thick slices crosswise. In a small plate, place the cornstarch. In a nonstick large skillet, heat 2 tbsp of the oil on medium heat until hot. Coat the tofu slices, one at a time in the cornstarch. Add the tofu slices in the skillet and cook for about 5 minutes. Flip the side and cook till well browned. Transfer the tofu into center of large serving platter and cover with a piece of the foil to keep warm.
In the same skillet, add 1/2 C. of the broth and ginger root and bring to a boil. Add the bok choy and cook, covered for about 5 minutes. Meanwhile for the sauce in a small bowl, mix 1/2 C. of the vegetable broth, 1/4 C. of the fish sauce, 2 tbsp of the soy sauce, 2 tsp of the cornstarch, 2 tsp of the sugar and 2 tbsp of the Oriental sesame oil and keep aside. With a slotted spoon, transfer the bok choy and place, around the rim of platter with tofu, cut sides down and cover with a piece of the foil to keep warm. Discard the ginger slices and any remaining broth from the skillet. In the same skillet, heat 1 tbsp of the oil on high heat and stir fry the mushrooms for about 5 minutes. Stir the sauce and place over the mushrooms and cook till thick and bubbly, stirring continuously. With a slotted spoon, transfer the mushrooms in the platter over the tofu. Place the sauce over the platter ingredients evenly. Serve with a garnishing of the green onion.
Servings per Recipe: 4 Timing Information: Preparation 20 mins Total Time 45 mins Nutritional Information: Calories 273.3 Fat 0.0mg Cholesterol 1748.6mg Sodium 20.7g Carbohydrates 12.7g Protein 273.3 * Percent Daily Values are based on a 2,000 calorie diet.
KALE AND SWEET POTATO STEW Ingredients 1 large onion, diced 2 tbsps olive oil 8 oz. Spanish beef sausage, cut into 1/2 inch pieces 3 stalks celery, diced 3 carrots, diced 2 tsps ground cumin 1 tbsp paprika 1/2 tsp ground turmeric 2 tsps kosher salt 1 tsp freshly ground black pepper 1 pinch saffron threads 5 garlic cloves, diced 2 sweet potatoes, peeled and cut into 1-inch pieces 8 C. chicken broth 4 C. lacinato kale, washed, stemmed, and torn into pieces 1 lemon, juiced salt and pepper to taste 1 pinch harissa, or to taste, see appendix 1 tbsp chopped fresh flat-leaf parsley
Directions Stir fry your onions in olive oil, in a large pot, for 10 mins then combine in the sausage and fry the sausage for 5 more mins. Stir in the carrots and celery. Continue frying the veggies for 5 mins then combine in: the garlic, cumin, saffron, turmeric, kosher salt, paprika, and black pepper. Combine in the spices then continue frying everything for 4 more mins then combine in the broth and sweet potatoes. Stir the mix again and get everything boiling. Once the mix is boiling, set the heat to low, and simmer the mix for 25 mins. Combine in the kale and cook the stew for 12 more mins then add some more pepper, salt, and the lemon juice. When serving the stew top it with some parsley and harissa. Enjoy.
Amount per serving (8 total) Timing Information: Preparation 40 m Cooking 45 m Total Time 1 h 25 m Nutritional Information: Calories 249 kcal Fat 15.4 mg Carbohydrates 18.8 g Protein 10.4 g Cholesterol 30 mg Sodium 1866 mg * Percent Daily Values are based on a 2,000 calorie diet.
VEGETARIAN CARROT BURGERS Ingredients 1-pound carrots, grated 1 clove garlic, minced 4 eggs 1/4 cup all-purpose flour 1/4 cup breadcrumbs or matzo meal 1/2 teaspoon salt 1 pinch ground black pepper 2 tablespoons vegetable oil Directions Combine the following in a big bowl: black pepper, carrots, salt, garlic, breadcrumbs, flour, and eggs. Get your oil hot in a skillet then shape the crumbly mix into burgers. Fry each burger until it is crispy on both sides. Enjoy.
Amount per serving (4 total) Timing Information: Preparation 10 m Cooking 30 m Total Time 1 h Nutritional Information: Calories 236 kcal Fat 12.6 g Carbohydrates 22.5g Protein 9.1 g Cholesterol 186 mg Sodium 489 mg * Percent Daily Values are based on a 2,000 calorie diet.
ROOT VEGETABLE PUREE Ingredients 2 russet potatoes, peeled and cut into chunks 1 large celery root, peeled and cut into chunks 1/4 C. butter 1 pinch ground allspice, or to taste salt and freshly ground black pepper to taste 1/4 C. heavy whipping cream Directions Get your potatoes and celery root boiling in water and salt. Once the mix is boiling set the heat to low and let the mix gently cook for 23 mins. Remove the liquid and with a potato masher, mash the potatoes. Add in black pepper, butter, salt, and allspice with the potatoes and then add in cream and mash everything together evenly. Enjoy.
Amount per serving 4 Timing Information: Preparation 15 m Cooking 20 m Total Time 35 m Nutritional Information: Calories 320 kcal Fat 17.8 g Carbohydrates 37.6g Protein 5.6 g Cholesterol 51 mg Sodium 333 mg * Percent Daily Values are based on a 2,000 calorie diet.
SIMPLY CELERY STIR FRY Ingredients 4 tbsps. vegetable oil 2 onions, peeled and chopped 2 C. thinly sliced celery 1 1/2 pounds beef chuck, trimmed and cut into thin 1-inch slices 1/2 tsp salt 1/2 tsp ground black pepper 2 tbsps. soy sauce 1 C. water 2 tsps. cornstarch Directions Begin to stir fry your celery and onions in 2 tbsps. of oil until the onion is fried brown then place the mix in a bowl. Add in another 2 tbsps. of oil to the pot and being to stir fry your beef in it until it is fully done then add in some water, salt, soy sauce, and pepper. Place a lid on the pan and let the beef for 35 mins then add in the onion back in and cook everything for about 9 more mins. Get a bowl, combine cornstarch and water. Whisk the mix evenly then combine it with the beef and stir everything. Get the entire mix hot and thick. Enjoy.
Amount per serving 6 Timing Information: Preparation 30 m Cooking 40 m Total Time 1 h 15 m Nutritional Information: Calories 375 kcal Fat 29.5 g Carbohydrates 6.3g Protein 20.7 g Cholesterol 81 mg Sodium 602 mg * Percent Daily Values are based on a 2,000 calorie diet.
SPICY COLESLAW FOR AUGUST Ingredients 1/2 small head cabbage, shredded 1/2 cucumber, chopped 1 stalk celery with leaves, finely chopped 2 tbsps chopped fresh cilantro 2 tbsps chopped fresh flat-leaf parsley 1/2 C. mayonnaise 1 tbsp white vinegar 1/4 tsp onion powder 1/2 tsp salt 1/2 tsp coarsely ground black pepper Directions Get a bowl, combine parsley, cabbage, cilantro, celery, and cucumber. Get a 2nd bowl, combine black pepper, mayo, salt, vinegar, and onion powder. Combine both bowls and toss. Place everything in the fridge for 60 mins. Enjoy.
Amount per serving 6 Timing Information: Preparation 20 m Total Time 1 h 20 m Nutritional Information: Calories 153 kcal Fat 14.7 g Carbohydrates 5.4g Protein 1.2 g Cholesterol 7 mg Sodium 316 mg * Percent Daily Values are based on a 2,000 calorie diet.
SIMPLY CELERY STIR FRY Ingredients 4 tbsps vegetable oil 2 onions, peeled and chopped 2 C. thinly sliced celery 1 1/2 pounds beef chuck, trimmed and cut into thin 1-inch slices 1/2 tsp salt 1/2 tsp ground black pepper 2 tbsps soy sauce 1 C. water 2 tsps cornstarch Directions Begin to stir fry your celery and onions in 2 tbsps of oil until the onion is fried brown then place the mix in a bowl. Add in another 2 tbsps of oil to the pot and being to stir fry your beef in it until it is fully done then add in some water, salt, soy sauce, and pepper. Place a lid on the pan and let the beef for 35 mins then add in the onion back in and cook everything for about 9 more mins. Get a bowl, combine cornstarch and water. Whisk the mix evenly then combine it with the beef and stir everything. Get the entire mix hot and thick. Enjoy.
Amount per serving 6 Timing Information: Preparation 30 m Cooking 40 m Total Time 1 h 15 m Nutritional Information: Calories 375 kcal Fat 29.5 g Carbohydrates 6.3g Protein 20.7 g Cholesterol 81 mg Sodium 602 mg * Percent Daily Values are based on a 2,000 calorie diet.
AUTUMN ROASTED VEGGIES Ingredients 1/2-pound beef for stew, such as beef chuck roast, cut into 1-inch chunks 3 tbsps. olive oil 2 (3 inch) pieces fresh ginger root, peeled and diced 3 cloves garlic, minced 2 onions, peeled and diced 2 celery ribs, chopped 2 tbsps. curry powder, or to taste 2 tsps. coriander powder 1 tsp Asian five-spice powder 1 tsp ground turmeric 2 carrots, peeled and sliced parsnips, peeled and sliced 2 potatoes, peeled and cubed 1 zucchini, sliced 2 apples - peeled, cored, and chopped 1 C. raisins 1 C. cashews 1/2 C. water Directions Get a dish for roasting and cover it with foil then set your oven to 350 degrees before doing anything else. Get a large pot then add in your beef and submerge the beef with water. Get everything boiling. Once the beef is boiling, set the heat to low, and let the mix cook for 33 mins. In a 2nd large pot and add in your olive oil and get it hot. Combine in the celery, ginger, onions, and garlic. Stir fry the mix for 6 mins then combine in the turmeric, curry powder, five
spice, and coriander. Stir everything evenly to distribute the spices and cook the mix for 4 more mins. Now combine in the apples, carrots, zucchini, parsnips, and potatoes. Add the cashews, raisins, and beef with liquid (after it has cooked for 30 mins) and stir everything the carefully pour everything into your roasting dish. Add about half a C. of water to the dish and place a covering of foil on the dish. Cook everything in the oven for 65 mins. Enjoy.
Amount per serving 8 Timing Information: Preparation 35 m Cooking 1 h 30 m Total Time 2 h 5 m Nutritional Information: Calories 343 kcal Fat 17.5 g Carbohydrates 40.7g Protein 10.3 g Cholesterol 16 mg Sodium 159 mg * Percent Daily Values are based on a 2,000 calorie diet.
VEGGIE MEAT LOAF Ingredients nonstick spray 3 (15 oz) cans black beans, drained and rinsed 1 sleeve buttery round crackers (such as Ritz®), mashed 1 C. shredded Cheddar cheese 1 C. minced multi-colored bell peppers 2/3 C. frozen corn kernels 1/2 C. minced onion, or to taste 24 slices jalapeno pepper, minced 1 egg white 1 (1 oz) packet hot taco seasoning mix 1 (1 oz) package spicy Ranch-style seasoning mix Directions Set your oven to 350 degrees before doing anything else. Get a bowl, mix: mashed black beans, mashed crackers, ranch seasoning, cheddar, taco seasoning, bell peppers, egg whites, corn, jalapeno, and onions. Enter your mixture into a loaf pan coated with nonstick spray. Bake for 50 min to 1 hour. Enjoy.
Servings: 1 meat loaf Timing Information: Preparation Cooking Total Time 15 mins 45 mins 1 hr Nutritional Information: Calories 215 kcal Carbohydrates 29.8 g Cholesterol 10 mg Fat 6.2 g Fiber 8.3 g Protein 10.2 g Sodium 893 mg * Percent Daily Values are based on a 2,000 calorie diet.
MUSHROOM LOAF (VEGETARIAN APPROVED) Ingredients 1 tbsp olive oil 12 oz. Crimini mushrooms, chopped 1 small red onion, finely diced 1 red bell pepper, seeded and diced 1 tbsp ground sage 1 1/4 C. cooked brown rice 1/2 C. walnuts, finely chopped 1 envelope onion soup mix 1 C. oat bran 1 C. wheat germ 2 egg whites, lightly beaten 1 tsp Worcestershire sauce 2 tsps prepared mustard Directions Coat a bread pan with oil or nonstick spray and then set your oven to 350 degrees before doing anything else. Stir fry your: bell peppers, onions, and mushrooms for 7 mins in olive oil then add in some sage and cook for 6 more mins. Then pour everything into a bowl. Combine in the bowl, the following: mustard, rice, Worcestershire, nuts, eggs whites, soup mix, wheat germ, and oat bran. Pack everything into your bread pan and make sure the top is flat before cooking the loaf in the oven for 60 mins. Cool the mix for 13 mins before cutting the loaf for serving. Enjoy.
Amount per serving (6 total) Timing Information: Preparation 45 m Cooking 1 h Total Time 1 h 55 m Nutritional Information: Calories 384 kcal Fat 12.8 g Carbohydrates 59.3g Protein 16 g Cholesterol 0 mg Sodium 468 mg * Percent Daily Values are based on a 2,000 calorie diet.
ONIONS, CHICKEN, PEAS, AND GARLIC BROWN RICE Ingredients 2 tbsps vegetable oil, divided 8 oz. skinless, boneless chicken breast, cut into strips 1/2 red bell pepper, chopped 1/2 C. green onion, chopped 4 cloves garlic, minced 3 C. cooked brown rice 2 tbsps light soy sauce 1 tbsp rice vinegar 1 C. frozen peas, thawed Directions Stir fry your garlic, chicken, onions, and bell peppers in half of the veggie oil for 7 mins or until the chicken is fully done. Place the chicken mix to the side. Add in the rest of the oil and toast your rice in it for 1 min then add: peas, vinegar, and soy sauce. Cook for 2 more mins and add back in the chicken. Once everything is heated through you can serve it. Enjoy.
Amount per serving (3 total) Timing Information: Preparation 20 m Cooking 15 m Total Time 35 m Nutritional Information: Calories 486 kcal Fat 13.7 g Carbohydrates 57.4g Protein 32.1 g Cholesterol 64 mg Sodium 720 mg * Percent Daily Values are based on a 2,000 calorie diet.
A CARIBBEAN SOUP OF SPINACH Ingredients: 3 tbsps olive oil 1 onion, chopped 2 stalks celery, chopped 4 cloves garlic, minced 2 tbsps fresh ginger root, minced 1 tbsp sugar 2 tsps sea salt 1/4 tsp ground turmeric 1/4 tsp ground allspice 1/4 tsp ground cinnamon 2 potatoes, peeled and diced 4 C. chopped zucchini 6 C. vegetable stock 1 pinch cayenne pepper 1 C. chopped fresh spinach 1/2 red bell pepper, minced Directions: Get a frying pan. Get your oil hot. Stir fry sugar, onion, ginger, and celery for 5 mins. Combine in salt, cinnamon, allspice, and turmeric, mix evenly. Add zucchini, and potatoes, and veggie stock. Heat everything until boiling. Set heat to low. Let everything lightly boil for 10 mins. Set everything aside. Combine in spinach and cayenne, mix until even. Add bell pepper. Enjoy.
Servings: 8 Timing Information: Preparation Cooking Total Time 30 mins 20 mins 50 mins Nutritional Information: Calories 124 kcal Carbohydrates 16.7 g Cholesterol 0 mg Fat 5.8 g Fiber 2.6 g Protein 2.6 g Sodium 667 mg * Percent Daily Values are based on a 2,000 calorie diet.
EASY STUFF PEPPERS Ingredients 1 1/4 C. water 1 (3 oz.) package reduced-fat cream cheese, softened 2 C. cooked brown rice 2 C. chopped fresh spinach 1 (10 oz.) can diced tomatoes with green chili peppers 1 (15 oz.) can no-salt-added black beans, drained, and rinsed 2 tbsps. dried minced onion 1 tsp ground cumin 1 tsp dried oregano 3 large bell peppers, cut in half, with stems discarded 1/2 C. shredded Cheddar cheese Directions Set your oven to 350 degrees before doing anything else. Get a casserole dish and add in some water. Get a bowl, mix: oregano, brown rice, cumin, spinach, diced tomatoes, onions, beans, and cream cheese. Divide the mix between your peppers and stuff them. Layer everything in your dish and top with the cheese. Cook everything in the oven for 40 mins. Enjoy.
Amount per serving (6 total) Timing Information: Preparation 20 m Cooking 35 m Total Time 55 m Nutritional Information: Calories 230 kcal Fat 6.5 g Carbohydrates 33.4g Protein 10.7 g Cholesterol 18 mg Sodium 309 mg * Percent Daily Values are based on a 2,000 calorie diet.
OKRA BURGERS Ingredients 3 C. vegetable oil for frying 1 lb. okra, finely chopped 1 C. finely chopped onion 1 tsp salt 1/4 tsp pepper 1/2 C. water 1 egg 1/2 C. all-purpose flour 1 tsp baking powder 1/2 C. cornmeal Directions In a large skillet, heat 1-inch of the oil to 375 degrees F. In a bowl, mix the flour, baking powder and cornmeal. In a large bowl, mix the okra, onion, salt, pepper, water, and egg. Add the flour mixture into the okra mixture and stir to combine. Carefully, place the okra mixture by spoonful into the hot oil and fry for about 2 minutes per side. With a slotted spoon, transfer onto the paper towel lined plate to drain.
Amount per serving 6 Timing Information: Preparation 20 m Cooking 10 m Total Time 30 m Nutritional Information: Calories 224 kcal Fat 12.3 g Carbohydrates 25.1g Protein 4.8 g Cholesterol 31 mg Sodium 467 mg * Percent Daily Values are based on a 2,000 calorie diet.
SOUTHERN HOT OKRA Ingredients 1 lb. okra, sliced into 1/2-inch pieces 1 onion, chopped 1 large green tomato, diced 1 jalapeno pepper, seeded and minced 1 clove garlic, minced 1/2 C. milk 2 eggs, beaten 1/4 tsp salt 1/4 tsp ground black pepper 1 C. cornmeal 1/4 C. vegetable oil Directions In a large bowl, mix the okra, onion, green tomato, jalapeño pepper and garlic. In another bowl, add the milk, eggs, salt, and black pepper and beat till well combined. Place the egg mixture over the vegetable mixture and toss to coat. Slowly, add the cornmeal into the vegetable mixture and mix till the liquid is absorbed and ingredients are moist evenly. In a skillet, heat the oil on medium heat. Add the vegetable mixture into the skillet and reduce the heat to medium-low. Cover and fry for about 10-15 minutes. Flip the fritter and fry for about 5-8 minutes. Cut into the slices and serve.
Amount per serving 6 Timing Information: Preparation 30 m Cooking 15 m Total Time 45 m Nutritional Information: Calories 166 kcal Fat 3.5 g Carbohydrates 28.2g Protein 6.6 g Cholesterol 64 mg Sodium 141 mg * Percent Daily Values are based on a 2,000 calorie diet.
OKRA LUNCH SALAD Ingredients 2 slices turkey bacon (optional) 2 (10 oz.) packages breaded frozen okra 1/3 C. chopped tomato 2 tbsp chopped green onion 2 tbsp chopped green bell pepper 1/2 C. vegetable oil 1/2 C. white sugar 1/4 C. distilled white vinegar Directions Heat a large skillet on medium-high heat and cook the bacon till browned completely. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. In the same skillet, add the okra and cook for about 10-15 minutes. Transfer the okra onto a paper towel lined plate to drain In a bowl, mix the bacon, okra, tomato, green onion and green bell pepper. In a microwave-safe bowl, add the oil, sugar and vinegar and beat till combined. Microwave on High for about 1 minute, stirring after every 10 seconds. Place the dressing over the vegetables just before serving and toss to coat.
Amount per serving 6 Timing Information: Preparation 20 m Cooking 20 m Total Time 40 m Nutritional Information: Calories 267 kcal Fat 19.7 g Carbohydrates 22.1g Protein 3.2 g Cholesterol 3 mg Sodium 76 mg * Percent Daily Values are based on a 2,000 calorie diet.
ANDHRA STYLE OKRA STIR-FRY Ingredients 1 lb. fresh okra salt to taste 2 tsp chili powder 3 tbsp olive oil 1 pinch asafoetida powder 1/2 tsp brown mustard seeds Directions Rinse the okra and cut head and tail end of each okra. Chop the okra into small pieces. In a small bowl, mix the okra, salt, chili powder and asafoetida powder. In a medium skillet, heat the oil on medium-high heat oil and sauté the black mustard seeds till they pop. Add the okra mixture into the skillet and cook, covered for about 10-15 minutes. Serve hot.
Amount per serving 2 Timing Information: Preparation 10m Cooking 15m Total Time 25m Nutritional Information: Calories 262 kcal Fat 21.1 g Carbohydrates 18g Protein 5.1 g Cholesterol 0 mg Sodium 45 mg * Percent Daily Values are based on a 2,000 calorie diet.
RUSTIC ROAD TOMATO AND CARROT SOUP Ingredients 2 tbsp olive oil 1/2 onion, chopped 3 stalks celery, chopped 2 cloves garlic, minced 4 C. vegetable broth 1 (15 oz.) can tomato sauce 4 carrots, peeled and cut into 1/4-inch rounds 2 baking potatoes, cut into bite-size pieces 1 C. frozen corn 1 C. frozen shelled edamame (green soybeans) 1 C. frozen sliced okra 2 leaves kale, roughly chopped salt to taste 1 tsp ground black pepper Directions In a large pan, heat the oil on medium heat and sauté the onion and celery for about 5 minutes. Add the garlic and sauté for about 2-3 minutes. Add the vegetable broth and tomato sauce and simmer for about 10 minutes. Stir in the carrots and potatoes and simmer for about 10-15 minutes. Add the corn, edamame, okra and kale and simmer for about 5- 10 minutes. Season with the salt and pepper and serve
Amount per serving 10 Timing Information: Preparation 15 m Cooking 35 m Total Time 50 m Nutritional Information: Calories 151 kcal Fat 5 g Carbohydrates 22.5g Protein 6.4 g Cholesterol 0 mg Sodium 440 mg * Percent Daily Values are based on a 2,000 calorie diet.
OKRA VEGGIE COMBINATION PLATTER Ingredients 20 pods okra, sliced in 1/4-inch pieces 6 Yukon Gold potatoes, cut into 1-inch pieces 2 large, sweet onion, cut into 1-inch pieces 1 (8.5 oz.) package corn bread mix (such as Jiffy(R)) 1 C. vegetable oil for frying Directions In a colander, place the vegetables and rinse under the cold water. Transfer the vegetables into a large bowl. Add enough corn meal and gently toss to coat completely. In a large frying pan, add enough oil to cover bottom and heat on medium to medium-high heat. Place the vegetables in batches in a single layer and cook till golden brown. Flip and cook till browned from the other side. Transfer the vegetable mixture onto a paper towel lined plate to drain. Repeat with the remaining vegetables.
Amount per serving 8 Timing Information: Preparation 20 m Cooking 45 m Total Time 1 h 5 m Nutritional Information: Calories 236 kcal Fat 5.8 g Carbohydrates 41.9g Protein 5.3 g Cholesterol < 1 mg Sodium < 489 mg * Percent Daily Values are based on a 2,000 calorie diet.
HEARTY OKRA SOUP Ingredients 1 lb. ground beef 1/4 C. onion, chopped 1 (14.5 oz.) can diced tomatoes, drained 1 (14.5 oz.) can Italian diced tomatoes, drained 1 (16 oz.) package frozen mixed vegetables 1 C. sliced fresh or frozen okra 2 potatoes, peeled and chopped 1 tbsp ketchup salt and pepper to taste Directions Heat a large skillet on medium heat and cook the ground beef and onion till the beef is browned completely. Drain the excess grease from the skillet. In a slow cooker, mix the beef mixture, diced tomatoes, Italian diced tomatoes, vegetables, okra, potatoes, ketchup, salt, pepper, and enough water to cover. Set the slow cooker on Low. Cook, covered for about 4 hours.
Amount per serving 4 Timing Information: Preparation 20 m Cooking 4 h Total Time 4 h 20 m Nutritional Information: Calories 413 kcal Fat 14 g Carbohydrates 44.2g Protein 27.3 g Cholesterol 69 mg Sodium 488 mg * Percent Daily Values are based on a 2,000 calorie diet.
ZESTY BROCCOLI SOUP Ingredients 1 tbsp extra-virgin olive oil 1 large onion, finely chopped 2 cloves garlic, minced 2 lb. broccoli, chopped 1/4 tsp salt 1/8 tsp ground black pepper 5 C. vegetable broth 1/4 C. freshly squeezed lemon juice 1/4 C. shredded Cheddar cheese Directions In a large pan, heat the oil on medium heat. Reduce the heat to low and sauté the onion and garlic for about 3-5 minutes. Stir in the broccoli, salt and pepper, vegetable broth and lemon juice. Cover the pan partially and simmer for about 25 minutes. With an immersion blender, blend the mixture till smooth. Serve with a garnishing of the Cheddar cheese.
Amount per serving (8 total) Timing Information: Preparation 25 m Cooking 35 m Total Time 1 h Nutritional Information: Calories 97 kcal Fat 3.6 g Carbohydrates 13.4g Protein 5 g Cholesterol 4 mg Sodium 421 mg * Percent Daily Values are based on a 2,000 calorie diet.
LOW CARB COUNTRYSIDE CAULIFLOWER CASSEROLE Ingredients 3 -4 C. diced cooked chicken 1 lb beef sausage 1 stalk celery, chopped fine 1 tbsp onion, chopped 1/2 lb mushroom, sliced 8 oz. cream cheese, softened 16 oz. frozen cauliflower, cooked well and drained 8 oz. cheddar cheese, shredded salt 1/2 tsp pepper paprika (optional) Directions Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. Heat a large skillet and cook the sausage, celery, onion, and mushrooms till browned completely. Chop the cooked cauliflower roughly. In a large bowl, add the sausage mixture, cauliflower, and remaining ingredients except paprika and mix well. Transfer the mixture into the prepared baking dish and sprinkle with the paprika. With a piece of foil, cover the baking dish and cook in the oven for about 30 minutes. Remove the foil and cook in the oven for about 10-15 minutes.
Servings Per Recipe: 8 Timing Information: Preparation 20 mins Total Time 1 hr 5 mins Nutritional Information: Calories 493.3 Fat 37.9g Cholesterol 141.2mg Sodium 686.9mg Carbohydrates 5.4g Protein 32.5g * Percent Daily Values are based on a 2,000 calorie diet.
LOW CARB RICE MADE FROM CAULIFLOWER Ingredients 1/2 head cauliflower 1/2 tsp salt (optional) Directions In a food processor, add the cauliflower and pulse till a semi fine consistency form. In a skillet, melt the butter and sauté the cauliflower and salt till desired doneness.
Servings Per Recipe: 3 Timing Information: Preparation 5 mins Total Time 5 mins Nutritional Information: Calories 24.5 Fat 0.2g Cholesterol 0.0mg Sodium 29.4mg Carbohydrates 4.8g Protein 1.8g * Percent Daily Values are based on a 2,000 calorie diet.
OCTOBER’S LOW CARB PIE Ingredients 1 (15 ounce) cans pumpkin puree 3 eggs 3/4 C. Splenda Sugar Blend for Baking 1/2 tsp salt 1 tsp cinnamon 1 3/4 tsp allspice 3/4 C. heavy cream Directions Set your oven to 350 degrees F before doing anything else and generously, grease a pie dish. In a large bowl, add all the ingredients and mix till well combined. Transfer the mixture into the prepared pie dish. Cook in the oven for about 30-40 minutes.
Servings Per Recipe: 8 Timing Information: Preparation 10 mins Total Time 50 mins Nutritional Information: Calories 182.1 Fat 10.0g Cholesterol 100.3mg Sodium 181.2mg Carbohydrates 20.3g Protein 3.0g * Percent Daily Values are based on a 2,000 calorie diet.
GREEN ONION AND SQUASH CARBONARA Ingredients 1 spaghetti squash, halved and seeded 6 eggs 1 (12 fluid oz.) can evaporated milk 1 tbsp garlic powder 1 tbsp salt 1 tbsp dried oregano 1 lb. chopped cooked chicken 14 oz. shredded Parmesan cheese, divided 1 bunch green onions, chopped, divided 1/4 C. turkey bacon bits ground black pepper to taste Directions Set your oven to 375 degrees F before doing anything else and line a baking sheet with the parchment paper. Arrange the squash halves, cut side down onto the prepared baking sheet. Cook in the oven for about 30-45 minutes. Remove from the oven and keep aside to cool completely. With a fork, scrape the flesh from squash halves and transfer into a large bowl. In another bowl, add the eggs, evaporated milk, garlic powder, salt and oregano and beat till well combined. Place the egg mixture over the squash. Add the chicken, 1/2 of the Parmesan cheese, 1/2 of the green onions, bacon bits and black pepper and mix till well combined. Transfer the squash mixture into a 13x9-inch casserole dish and
top with the remaining Parmesan cheese and green onions. Cook in the oven for about 45 minutes.
Amount per serving (12 total) Timing Information: Preparation 15 m Cooking 1 h 15 m Total Time 1 h 30 m Nutritional Information: Calories 326 kcal Fat 18.1 g Carbohydrates 10.9g Protein 30.3 g Cholesterol 161 mg Sodium 1265 mg * Percent Daily Values are based on a 2,000 calorie diet.
BROCCOLI BAKE I (RED ONIONS AND SAGE) Ingredients 1 (12 oz.) bag broccoli florets 1/2 red onion, sliced 8 fresh sage leaves, torn 2 tbsps extra-virgin olive oil 1/2 tsp salt 1/2 tsp garlic salt 1/4 tsp ground black pepper Directions Cover a casserole dish or sheet for baking with foil and then set your oven to 400 degrees before doing anything else. Layer your broccoli evenly throughout the dish and top with sage leaves and onions. Garnish all the veggies with olive oil and then black pepper, regular salt, and garlic salt. Cook the veggies in the oven for 27 mins until slightly browned and crunchy. Enjoy.
Amount per serving (4 total) Timing Information: Preparation Cooking Total Time 10 m 20 m 30 m Nutritional Information: Calories 97 kcal Fat 7.1 g Carbohydrates 7.3g Protein 2.6 g Cholesterol 0 mg Sodium 546 mg * Percent Daily Values are based on a 2,000 calorie diet.
SOUP OF BROCCOLI, POTATOES, ONIONS, AND CHEESE Ingredients 1 onion, diced 1 tbsp olive oil 2 heads broccoli, chopped 2 potatoes, peeled and cubed 4 C. chicken broth 4 oz. stilton cheese Directions Stir fry your onions in olive oil until see-through. Then add in your potatoes and broccoli and cook for 6 mins. Then add the broth and get the contents boiling. Once the broth is boiling set the heat to a lower level and let everything lightly boil for 23 mins with no cover. Add the cheese after shutting the heat and let it melt. Use an immersion blender or regular food processor to blend the soup down to become smoother. Then reheat it before serving. Enjoy.
Amount per serving (6 total) Timing Information: Preparation Cooking Total Time 15 m 40 m 1 h Nutritional Information: Calories 183 kcal Fat 8.1 g Carbohydrates 21.7g Protein 8.2 g Cholesterol 14 mg Sodium 297 mg * Percent Daily Values are based on a 2,000 calorie diet.
CABBAGE AND AVOCADOS Ingredients 3 C. shredded red cabbage 3 C. shredded green cabbage 2 avocados, peeled, pitted, and diced 1/4 C. sesame seeds 3 tbsps. chopped red onion 3 tbsps. chopped cilantro leaves 2 tbsps. lime juice Directions Get a bowl, combine lime juice, red cabbage, cilantro, green cabbage, red onions, sesame seeds, and avocado. Enjoy.
Amount per serving (2 total) Timing Information: Preparation Cooking 10 m Total Time 10 m Nutritional Information: Calories 488 kcal Fat 38.7 g Carbohydrates 36.4g Protein 10.2 g Cholesterol 0 mg Sodium 57 mg * Percent Daily Values are based on a 2,000 calorie diet.
FRENCH BEAN AND PARMESAN CASSEROLE Ingredients 2 tbsps olive oil 1 large onion, sliced 1 medium carrot, sliced 2 cloves garlic, finely chopped 1 tsp white sugar 1 red bell pepper, seeded and chopped 6 fresh mushrooms, sliced 1 tbsp all-purpose flour 1/2 C. water 1 tbsp tomato paste 1/2 tsp dried basil 1/4 tsp dried thyme 1 (14.5 oz.) can red kidney beans, drained 1/2 tsp salt ground black pepper to taste 1/2 (1 lb) loaf French bread, cut into 1/2-inch-thick slices 1 tbsp olive oil 1/4 C. grated Parmesan cheese Directions Set your oven to 450 degrees F before doing anything else. Cook onion, carrot, and garlic in hot olive oil for a few minutes before adding mushrooms, sugar and red pepper, and cooking until you see that the onion is brown. Add flour and cook for 1 minute before adding tomato paste, thyme, water, basil, beans, salt, and pepper, and transferring all this to a baking dish.
Spread slices of bread dipped in oil over the mixture before spreading parmesan cheese. Bake in the preheated oven for about 15 minutes. Serve.
Serving: 4 Timing Information: Preparation Cooking Total Time 5 mins 25 mins 30 mins Nutritional Information: Calories 421 kcal Carbohydrates 59.8 g Cholesterol 6 mg Fat 13.7 g Fiber 9.9 g Protein 16.8 g Sodium 1013 mg * Percent Daily Values are based on a 2,000 calorie diet.
CORN, BLACK BEANS, AND OLIVE BROWN RICE Ingredients 1 1/2 C. uncooked brown rice 3 C. water 1 tbsp extra virgin olive oil 1/2 tsp salt 1 (14.5 oz.) can collard greens, drained 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can green peas, rinsed and drained 1 (15.25 oz.) can corn kernels, drained 1 (4 oz.) can chopped green chilies 1 (4 oz.) can sliced black olives 1 (14.5 oz.) can Italian-style tomatoes, undrained and chopped salt and freshly ground black pepper to taste Directions Boil: .5 tsp of salt, rice, olive oil, and water. Once everything is boiling place a lid on the pan, set the heat to low, and let the contents cook for 17 mins. Then pour everything into a bowl and stir. Place the bowl in the fridge until room temp. Once the rice is room temp add the following to it, then toss pepper, collard greens, salt, beans, tomatoes, peas, olives, corn, and chilies. Enjoy at room temp or slightly warm.
Amount per serving (24 total) Timing Information: Preparation 10 m Cooking 50 m Total Time 2 h Nutritional Information: Calories 87 kcal Fat 1.7 g Carbohydrates 16g Protein 2.6 g Cholesterol 0 mg Sodium 340 mg * Percent Daily Values are based on a 2,000 calorie diet.
SPINACH BURRITOS Ingredients 2 tbsps olive oil 1 C. diced onion 3 cloves garlic, minced 2 tbsps chili powder, or to taste 1 tsp ground cumin 1/4 C. water 4 C. chopped fresh tomatoes 1 (15 oz.) can kidney beans, drained and rinsed salt to taste 1 (10 oz.) package frozen chopped spinach, thawed and drained 4 (10 inch) flour tortillas 1 ripe avocado, sliced 4 tbsps sour cream 4 tbsps salsa Directions Fry your onions and garlic for 6 mins in hot oil. Then add in your cumin and chili powder. Cook for another 2 mins. Add in your salt, water, kidney beans, and tomatoes. Get everything boiling then lower the heat and let it simmer for 22 mins. Add in your spinach and let it cook about 6 more mins. Put your tortillas in the microwave for 20 secs to warm them. Then put an even part of bean mixture in each. Form the tortillas into burritos, and top them with salsa, avocado, and sour cream.
Amount per serving (4 total) Timing Information: Preparation Cooking Total Time 10 m 25 m 35 m Nutritional Information: Calories 684 kcal Fat 29.2 g Carbohydrates 92.1g Protein 20.6 g Cholesterol 6 mg Sodium 1707 mg * Percent Daily Values are based on a 2,000 calorie diet.
INDIAN POTATO AND PEAS POT Ingredients 5 russet potatoes, peeled and cut into 1-inch cubes 1/4 C. curry powder 2 tbsp flour 1 tbsp chili powder 1/2 tsp red pepper flakes 1/2 tsp cayenne pepper 1 large green bell pepper, cut into strips 1 large red bell pepper, cut into strips 1 (1 oz.) package dry onion soup mix 1 can unsweetened coconut cream water, as needed 1 1/2 C. matchstick-cut carrots 1 C. green peas 1/4 C. chopped fresh cilantro Directions In a slow cooker, add the potatoes, bell peppers, coconut cream, flour, curry powder, chili powder, cayenne pepper and red pepper flakes and mix until well blended. Set the slow cooker on Low and cook, covered for about 3-4 hours. Uncover and stir in the carrots. Cook, covered for about 1/2 hour. Uncover and stir in the peas. Cook, covered for about 1/2 hour more. Serve hot with a garnishing of the cilantro.
Amount per serving (8 total) Timing Information: Preparation Cooking 20 m Total Time 4 h 20 m Nutritional Information: Calories 370 Fat 18.3 Carbohydrates 0 Protein 373 Cholesterol 48.8 Sodium 8.2 * Percent Daily Values are based on a 2,000 calorie diet.
SOUTH INDIAN GREEN BEANS Ingredients 1 lb. fresh green beans, diced 1/4 C. vegetable oil 1 tbsp black mustard seed 4 cloves garlic, finely chopped 1 dried red chile pepper, crushed 1 tsp salt 1/2 tsp white sugar ground black pepper to taste Directions In a pan of the boiling water, cook the green beans for about 3-4 minutes. Drain the green beans well and ten, rinse under tap water. In a pan, add the oil ad cook until heated completely. Add the garlic and mustard seeds and stir fry for about 1 minute. Add the green beans, sugar, chile pepper, salt and black pepper and stir fry for about 6-8 minutes. Serve hot.
Amount per serving (4 total) Timing Information: Preparation 15 m Cooking 15 m Total Time 30 m Nutritional Information: Calories 171 Fat 14.4 Carbohydrates 0 Protein 589 Cholesterol 10.7 Sodium 2.9 * Percent Daily Values are based on a 2,000 calorie diet.
PUNJABI GREENS CURRY Ingredients 1/2 C. butter 2 tsp cumin seed 1 green chile pepper, diced 2 cloves garlic, chopped 2 tbsp ground turmeric 1 lb. chopped mustard greens 1 lb. chopped spinach 1 tsp ground cumin 1 tsp ground coriander 1 tsp salt Directions Add the butter in a large pan over medium-high heat and cook until melted. Add the garlic, chile pepper, turmeric and cumin seeds and stir fry for about 2 minutes. Add the spinach and mustard greens and stir to combine. Stir fry until the greens are wilted completely. Add the salt, coriander and cumin and stir to combine. Set the heat to low and cook, covered for 8-10 minutes.
Amount per serving (6 total) Timing Information: Preparation 30 m Cooking 20 m Total Time 50 m Nutritional Information: Calories 182 Fat 16.2 Carbohydrates 41 Protein 565 Cholesterol 7.6 Sodium 4.7 * Percent Daily Values are based on a 2,000 calorie diet.
DESI CAPRESE SALAD LUNCH BOX Ingredients 1/2 tsp cumin seed 4 tbsp olive oil 2 tbsp balsamic vinegar 1 tbsp lemon juice 2 garlic cloves, minced 1 C. thinly sliced onion rings 4 medium ripe tomatoes, sliced 1 small cucumber, thinly sliced 1/2 tsp ground black pepper 1/2 tsp salt 5 large fresh mint leaves, finely chopped Directions Place a frying over medium-high heat until heated through. Add the cumin seeds and stir fry for about 25-30 seconds. remove from the heat and place the cumin seeds onto a plate to cool completely. Add the vinegar, lemon juice and oil in a bowl and beat until well combined. In a serving bowl, place the cucumber, tomatoes, onion, garlic, salt, and black pepper. Add the vinaigrette, mint, and cumin and gently, toss to coat well. Enjoy.
Servings per Recipe: 4 Timing Information: Preparation 3 Mins Total Time 8 Mins Nutritional Information: Calories 169.7 Fat 13.9g Cholesterol 0.0mg Sodium 300.3mg Carbohydrates 11.5g Protein 2.0g * Percent Daily Values are based on a 2,000 calorie diet.
CURRIED MIXED GREENS Ingredients 3/4 C. cashew halves 4 slices turkey bacon, coarsely chopped 1 tbsp melted butter 1 tsp chopped fresh rosemary 1 tsp curry powder 1 tbsp brown sugar 1/2 tsp kosher salt 1/2 tsp cayenne pepper Dressing: 3 tbsp white vinegar 3 tbsp Dijon mustard 2 tbsp honey 1/2 C. olive oil salt and black pepper to taste Salad: 1 (10 oz.) package mixed salad greens 1/2 medium Bosc pear, thinly sliced 1/2 C. halved seedless red grapes Directions Heat a large, dry skillet on medium-high heat and toast the cashews for about 5 minutes. Transfer the cashews onto a dish and keep aside to cool slightly. In the same skillet, cook the bacon strips on medium-high heat for about 7 minutes. With a slotted spoon, transfer the bacon onto a paper towel lined plate to drain.
Then, chop the bacon roughly and keep aside. In a bowl, add the butter, toasted cashews, rosemary, brown sugar, curry powder, salt and cayenne pepper and mix till well combined. In another small bowl, add the vinegar, honey, mustard, salt and black pepper and beat till well combined. Slowly, add the olive oil, beating continuously till well combined. In a large salad bowl, add the dressing, bacon, greens, pear slices and grapes and toss to coat well. Serve with a topping of the cashews.
Amount per serving (6 total) Timing Information: Preparation 30 m Cooking 15 m Total Time 45 m Nutritional Information: Calories 372 kcal Fat 30.7 g Carbohydrates 21.4g Protein 5.9 g Cholesterol 12 mg Sodium 624 mg * Percent Daily Values are based on a 2,000 calorie diet.
GOURMET LUNCH Ingredients 1 (10 oz.) bag baby spinach leaves 4 hard-cooked eggs, peeled and sliced 1 C. sliced mushrooms 4 strips crisply cooked turkey bacon, crumbled 10 oz. Swiss cheese, shredded 1/2 C. toasted sliced almonds 1 tbsp olive oil 1 large shallot, minced 1 tsp garlic, minced 1/3 C. white vinegar 1/3 C. Dijon mustard 1/3 C. honey 2 strips crisply cooked turkey bacon, crumbled salt and pepper to taste Directions In a large bowl, place the spinach, eggs, mushrooms, 4 crumbled bacon strips, Swiss cheese, and almonds. In a small skillet, heat the olive oil on medium heat and sauté the shallots and garlic for about 2 minutes. Stir in the vinegar, honey, Dijon mustard, 2 crumbled bacon strips, salt and pepper and cook till heated completely. Pour hot dressing over the spinach mixture and toss to coat well. Serve immediately.
Amount per serving (4 total) Timing Information: Preparation 15 m Cooking 5 m Total Time 20 m Nutritional Information: Calories 663 kcal Fat 40.6 g Carbohydrates 40.1g Protein 36.1 g Cholesterol 293 mg Sodium 1085 mg * Percent Daily Values are based on a 2,000 calorie diet.
HOW TO MAKE A CAESAR SALAD Ingredients 1 head romaine lettuce 3/4 C. extra virgin olive oil 3 tbsp balsamic vinegar 1 tsp Worcestershire sauce 1/2 tsp salt 1/4 tbsp ground mustard 1 clove crushed garlic 1 egg 1 lemon, juiced freshly ground black pepper 1/4 C. grated Parmesan cheese 1 1/2 C. garlic croutons 1 (2 oz.) can anchovy filets Directions Clean the lettuce completely and with paper towels, absorb the moisture. Refrigerate for at least 1 hour before using. In a bowl, add the garlic, lemon juice, vinegar, oil, Worcestershire sauce, mustard and salt and beat till well combined. In a pan, add 3 C. of the water and bring to a boil. Drop in egg with shell for about 1 minute. Remove the egg from water and keep aside to cool. After cooling, crack the egg into dressing and beat till well combined. In a small bowl, add the desired amount of anchovies and mash them. Add the mashed anchovies into the dressing and mix well. In a large bowl, place torn lettuce leaves and dressing and gently,
toss to coat. Add the remaining ingredients and toss to coat well. Serve immediately.
Amount per serving (5 total) Timing Information: Preparation 20 m Cooking 5 m Total Time 1 h 25 m Nutritional Information: Calories 544 kcal Fat 44.2 g Carbohydrates 25.4g Protein 11.5 g Cholesterol 48 mg Sodium 992 mg * Percent Daily Values are based on a 2,000 calorie diet.
VIRGINIA STYLE MIXED GREENS Ingredients 1 loaf Italian bread, cubed 3 tbsp extra virgin olive oil 1/2 tsp seasoned salt 1/2 tsp freshly ground black pepper 1 tsp garlic powder 1/2 C. pine nuts 1 C. sun-dried tomatoes 2 (16 oz.) packages mixed salad greens 4 green onions, cut into 1/2-inch pieces 8 oz. feta cheese, crumbled Directions Set the broiler of your oven and lightly, grease a 13x9-inch baking dish. In a bowl, add 3 C. of the Italian bread cubes, olive oil, garlic powder, seasoned salt and black pepper and toss to coat. Spread the bread cubes onto prepared baking dish in a single layer. Cook under the broil till toasted, flipping occasionally. Remove from the oven and keep the croutons aside to cool. Place the pine nuts onto a baking sheet. Arrange the baking sheet on the bottom rack of the oven. Cook the pine nuts under the broiler for about a few minutes. Remove from the oven and keep aside to cool. In the bowl of a hot water, soak the sun-dried tomatoes for about 5-10 minutes. Drain the sun-dried tomatoes and slice them. In a large salad bowl, mix the mixed greens wand green onions and top with the croutons, sun-dried tomatoes, pine nuts and feta.
Amount per serving (8 total) Timing Information: Preparation Cooking 15 m Total Time 15 m Nutritional Information: Calories 436 kcal Fat 18.8 g Carbohydrates 52.4g Protein 16.4 g Cholesterol 25 mg Sodium 1036 mg * Percent Daily Values are based on a 2,000 calorie diet.
SHRIMP AND AVOCADO PICNIC SALAD Ingredients 1 lb. medium shrimp - peeled and deveined 2 tbsp butter 2 lemons, juiced 2 heads butter lettuce 2 tomatoes, chopped 1 avocado - peeled, pitted and diced 2 stalks celery, chopped 1 cucumber, cleaned and chopped 1/2 C. shredded carrots 1/3 C. vinaigrette salad dressing Directions In a large sauté pan, melt the butter on medium heat and cook the shrimp and lemon juice, cook till the shrimp just turn pink. Remove from the heat and drain well. Tear the lettuce into bite-size pieces and place into a large bowl with the cooked shrimp, cucumber, carrots, tomatoes, avocado and celery and toss to coat. Top with your favorite vinaigrette and serve.
Amount per serving (3 total) Timing Information: Preparation 10 m Cooking 15 m Total Time 25 m Nutritional Information: Calories 460 kcal Fat 25.6 g Carbohydrates 29.4g Protein 36.7 g Cholesterol 250 mg Sodium 566 mg * Percent Daily Values are based on a 2,000 calorie diet.
HOW TO MAKE A HOUSE SALAD Ingredients 1 large head romaine lettuce- rinsed, dried and torn into bite sized pieces 1 large head iceberg - rinsed, dried and torn into bite sized pieces 1 (14 oz.) can artichoke hearts, drained and quartered 1 C. sliced red onion 1 (4 oz.) jar diced pimento peppers, drained 2/3 C. extra virgin olive oil 1/3 C. balsamic vinegar 1 tsp salt 1/4 tsp ground black pepper 2/3 C. grated Parmesan cheese Directions In a bowl, add the cheese, vinegar, oil, salt and black pepper and beat till well combined. Refrigerate to chill before serving. In a large bowl, mix the artichoke hearts, iceberg lettuce, romaine lettuce, red onions and pimentos. Pour dressing over salad and toss to coat well. Serve immediately.
Amount per serving (6 total) Timing Information: Preparation Cooking 15 m Total Time 15 m Nutritional Information: Calories 352 kcal Fat 28.5 g Carbohydrates 17.4g Protein 8.9 g Cholesterol 10 mg Sodium 976 mg * Percent Daily Values are based on a 2,000 calorie diet.
CALIFORNIA SALAD Ingredients 4 C. young arugula leaves, rinsed and dried 1 C. cherry tomatoes, halved 1/4 C. pine nuts 2 tbsp olive oil 1 tbsp rice vinegar salt to taste freshly ground black pepper to taste 1/4 C. grated Parmesan cheese 1 large avocado - peeled, pitted, and sliced Directions In a large bowl, add all the ingredients except avocado slices. Cover the bowl and shake well to combine. Serve with a topping of the avocado slices.
Amount per serving (4 total) Timing Information: Preparation Cooking 15 m Total Time 15 m Nutritional Information: Calories 257 kcal Fat 23.2 g Carbohydrates 10g Protein 6.2 g Cholesterol 4 mg Sodium 381 mg * Percent Daily Values are based on a 2,000 calorie diet.
HOMEMADE MIXED GREENS SALAD Ingredients 2 C. romaine lettuce - torn, washed and dried 1 C. torn escarole 1 C. torn radicchio 1 C. torn red leaf lettuce 1/4 C. chopped green onions 1/2 red bell pepper, sliced into rings 1/2 green bell pepper, sliced in rings 12 cherry tomatoes 1/4 C. grape seed oil 2 tbsp chopped fresh basil 1/4 C. balsamic vinegar 2 tbsp lemon juice salt and pepper to taste Directions In a large bowl, mix the escarole, radicchio, romaine, red-leaf, scallions, bell peppers and cherry tomatoes. In another bowl, add the basil, grape seed oil, lemon juice, vinegar, salt, and black pepper and beat till well combined. Pour dressing over salad and toss to coat well. Serve immediately.
Amount per serving (6 total) Timing Information: Preparation Cooking 15 m Total Time 15 m Nutritional Information: Calories 110 kcal Fat 9.4 g Carbohydrates 6.5g Protein 1.2 g Cholesterol 0 mg Sodium 15 mg * Percent Daily Values are based on a 2,000 calorie diet.
RUSTIC MIXED GREENS WITH ORANGE DRESSING Ingredients 3/4 C. walnut halves 10 oz. mixed salad greens with arugula 2 large navel oranges, peeled and sectioned 1/2 C. sliced red onion 1/4 C. olive oil 1/4 C. vegetable oil 2/3 C. orange juice 1/4 C. white sugar 2 tbsp balsamic vinegar 2 tsp Dijon mustard 1/4 tsp dried oregano 1/4 tsp ground black pepper 1/4 C. crumbled Gorgonzola cheese Directions Heat a skillet on medium heat and toast the walnuts for about 5 minutes, stirring continuously. In a large bowl, mix the toasted walnuts, salad greens, red onion, and oranges. In a large jar, add the sugar, orange juice, vinegar, vegetable oil, olive oil, mustard, oregano, and black pepper. Seal the jar and shake to combine. Divide the salad onto serving plates evenly and top with the Gorgonzola cheese. Drizzle with the dressing mixture and serve.
Amount per serving (6 total) Timing Information: Preparation 15 m Cooking 5 m Total Time 20 m Nutritional Information: Calories 368 kcal Fat 30.1 g Carbohydrates 22.9g Protein 5.2 g Cholesterol 8 mg Sodium 128 mg * Percent Daily Values are based on a 2,000 calorie diet.
ALMOND GREEN SALAD Ingredients 1 C. sliced almonds 3 tbsp balsamic vinegar 1/3 C. olive oil 1/4 C. fresh cranberries 1 tbsp Dijon mustard 1/2 tsp minced garlic 1/2 tsp salt 1/2 tsp ground black pepper 2 tbsp water 1/2 red onion, thinly sliced 4 oz. crumbled blue cheese 1 lb. mixed salad greens Directions Set your oven to 375 degrees F before doing anything else. Place the almonds onto a baking sheet in a single layer. Cook in the oven for about 5 minutes. In a food processor, add the garlic, cranberries, oil, vinegar, mustard, salt, black pepper, and water and pulse till smooth. In a large bowl, add the greens, onion, almonds, blue cheese, and vinegar mixture and toss to coat well. Serve immediately
Amount per serving (8 total) Timing Information: Preparation 15 m Cooking 5 m Total Time 20 m Nutritional Information: Calories 218 kcal Fat 19.2 g Carbohydrates 6.2g Protein 6.5 g Cholesterol 11 mg Sodium 405 mg * Percent Daily Values are based on a 2,000 calorie diet.

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Vegetables: Discover Delicious Cooking with Vegetables (2nd Edition)

  • 1.
  • 2. 🌟Welcome to Your Journey of Ultimate Wellness! 🌈💖 Thank you for choosing our ebook/magazine! 📘✨To enhance your health and beauty experience, we've curated some phenomenal products that promise to elevate your well-being. 🌺🌟 Skincare Saviors: Hydrossential - Unique Beauty Serum: 💦One Simple Way To Maintain A Flawless Skin. Link: https://mas.so/hydrossential Sun-Kissed Confidence: Totally Bangin' Tan by Turbo Babe: ☀️Go From “Pale Princess” to “Golden Goddess” with this Anti-Aging Sunless Tanning. Link: https://mas.so/bangin Hairraisingly Healthy: FoliPrime - The Natural Egyptian Hair Balm: 💆‍♀️Supports Hair Health. Link: https://mas.so/foliprime Men's Wellness Wonders: Endo Pump - Male Enhancement MONSTER: 💪U.S. Scientists Discover Secret For Stamina & Virility At Any Age. Link: https://mas.so/endopump African “Sex Monkeys” Unveil How To Reverse Erectile Dysfunction So You Can Have A Rock Hard Erection Again And Last At Least 30 Minute In Bed! (Note: Due to the potentially offensive language, I recommend considering revising this title and description.) Link: https://mas.so/edprotocol Conquer Health Concerns: MenoRescue: 🧘‍♀️Support healthy hormone levels with MenoRescue™. Formulated using the latest Ivy League research. Link: https://mas.so/menorescue GlucoFence - Blood Sugar Support: 🛡️#1 Most Hated By Big Pharma , Rogue Doctor Fixes Type 2 Diabetes. Link: https://mas.so/glucofence Bonus Goodies: NEW '23: Archangel Health Prayers for 400 Diseases, Weight Loss... Link: https://mas.so/archangels Natural Therapy With Killer VSL & Captivating Hook That Converts Like Crazy For Both Health & PD Niches! Powerful Therapy Based On Acupuncture. New Non- Invasive Alternative. To Electro-Acupuncture, Producing Astounding Results… Self- Application Is Easy, Rapid Response. Link: https://mas.so/naturaltherapy Every Morning This Ancient Amazonian “Drip Method” Is Being Used To Support Healthy Weight Loss. Link: https://mas.so/ignite The "Hidden Survival Muscle" In Your Body Missed By Modern Physicians That Keep Millions Of Men And Women Defeated By Pain, Frustrated With Belly Fat, And Struggling To Feel Energized Every Day… Link: https://mas.so/hipflexors Meditation - "InnaPeace Meditation Program" : The InnaPeace Program for Anxiety Sufferers, Discover why thousands are flocking to what experts are calling “the most advanced self-development method known to human kind”. Link: https://mas.so/innapeace Don't miss out on these amazing products! Click the links above and start your journey to a healthier, happier you! Don't let shortened links with mas.so send shivers down your spine! 🥶It's just a friendly URL shrinker, like a superhero packing superpowers into a tiny suit. 💪👀Fear not, visit https://mas.so and see what mas.so is. ✨Then, click with confidence and discover your favorite products! 🗺️Trust needs to be built on the first click. Thanks!💎
  • 3. VEGETABLES DISCOVER DELICIOUS COOKING WITH VEGETABLES By BookSumo Press All rights reserved
  • 4. ABOUT THE AUTHOR. BookSumo Press is a publisher of unique, easy, and healthy cookbooks. Our cookbooks span all topics and all subjects. If you want a deep dive into the possibilities of cooking with any type of ingredient. Then BookSumo Press is your go to place for robust yet simple and delicious cookbooks and recipes. Whether you are looking for great tasting pressure cooker recipes or authentic ethic and cultural food. BookSumo Press has a delicious and easy cookbook for you. With simple ingredients, and even simpler step-by-step instructions BookSumo cookbooks get everyone in the kitchen chefing delicious meals. BookSumo is an independent publisher of books operating in the beautiful Garden State (NJ) and our team of chefs and kitchen experts are here to teach, eat, and be merry!
  • 5. INTRODUCTION Welcome to The Effortless Chef Series! Thank you for taking the time to purchase this cookbook. Come take a journey into the delights of easy cooking. The point of this cookbook and all BookSumo Press cookbooks is to exemplify the effortless nature of cooking simply. In this book we focus on Vegetables. You will find that even though the recipes are simple, the taste of the dishes are quite amazing. So, will you take an adventure in simple cooking? If the answer is yes, please consult the table of contents to find the dishes you are most interested in. Once you are ready, jump right in and start cooking. — BookSumo Press
  • 6. TABLE OF CONTENTS About the Author. Introduction Table of Contents Legal Notes Common Abbreviations Chapter 1: Easy Vegetables Recipes Glazed Honey Veggies and Chicken Roast Secret Roasted Veggies and Pasta Salad Baby Veggies Roast Sweet Catalina Veggies Roast Green Bean Bake Rice & Carrots Sweet Leeks and Brussels Sprouts Garden Brussels Sprouts Vegetarian Brussel Sprouts Platter Sun Dried Tomato Brussels Sprouts Brussels Sprouts Salad Fruity Veggies and Chicken Stir Fry Cabbage Chicken Stir Fry Tamari Veggies and Chicken Stir Fry Carrot, Cabbage, and Chicken Skillet Mixed Green Salad with Berry Dressing Feta Artichoke Salad
  • 7. Country Asparagus Mushroom and Sesame Red Leaf Salad Spinach Salad in June Spinach Salad with Beef and Blue Cheese Spinach and Mushroom Lunchbox Mandarin Red Salad Colorful Coleslaw Renaissance Green Bean Mediterranean Tomatoes with Okra Stuffed Veggies Greek Style Versatile Cherry Tomatoes Satisfying Tomato Dinner Garbanzo Broccoli Salad Mesa Corn Salad Bok Choy Mushrooms and Chestnuts 6 Ingredients Stir Fry Bok Choy Vegan Veggie Combo A Vegetarian’s Dream Dinner Kale and Sweet Potato Stew Vegetarian Carrot Burgers Root Vegetable Puree Simply Celery Stir Fry Spicy Coleslaw for August Simply Celery Stir Fry Autumn Roasted Veggies Veggie Meat Loaf
  • 8. Mushroom Loaf (Vegetarian Approved) Onions, Chicken, Peas, and Garlic Brown Rice A Caribbean Soup of Spinach Easy Stuff Peppers Okra Burgers Southern Hot Okra Okra Lunch Salad Andhra Style Okra Stir-Fry Rustic Road Tomato and Carrot Soup Okra Veggie Combination Platter Hearty Okra Soup Zesty Broccoli Soup Low Carb Countryside Cauliflower Casserole Low Carb Rice Made From Cauliflower October’s Low Carb Pie Green Onion and Squash Carbonara Broccoli Bake I (Red Onions and Sage) Soup of Broccoli, Potatoes, Onions, and Cheese Cabbage and Avocados French Bean and Parmesan Casserole Corn, Black Beans, and Olive Brown Rice Spinach Burritos Indian Potato and Peas Pot South Indian Green Beans Punjabi Greens Curry Desi Caprese Salad Lunch Box
  • 9. Curried Mixed Greens Gourmet Lunch How to Make a Caesar Salad Virginia Style Mixed Greens Shrimp and Avocado Picnic Salad How to Make a House Salad California Salad Homemade Mixed Greens Salad Rustic Mixed Greens with Orange Dressing Almond Green Salad
  • 10. Any Issues? Contact Us If you find that something important to you is missing from this book please contact us at info@booksumo.com. We will take your concerns into consideration when the 2nd edition of this book is published. And we will keep you updated! — BookSumo Press
  • 11. LEGAL NOTES ALL RIGHTS RESERVED. NO PART OF THIS BOOK MAY BE REPRODUCED OR TRANSMITTED IN ANY FORM OR BY ANY MEANS. PHOTOCOPYING, POSTING ONLINE, AND / OR DIGITAL COPYING IS STRICTLY PROHIBITED UNLESS WRITTEN PERMISSION IS GRANTED BY THE BOOK’S PUBLISHING COMPANY. LIMITED USE OF THE BOOK’S TEXT IS PERMITTED FOR USE IN REVIEWS WRITTEN FOR THE PUBLIC.
  • 12. COMMON ABBREVIATIONS cup(s) C. tablespoon tbsp teaspoon tsp ounce oz. pound lb *All units used are standard American measurements
  • 13. CHAPTER 1: EASY VEGETABLES RECIPES GLAZED HONEY VEGGIES AND CHICKEN ROAST Ingredients 1 lb potato, scrubbed and cut into wedges 2 lbs chicken 6 medium carrots, scrubbed and sliced 2 tbsp olive oil 1 1⁄2 tbsp honey 3 tbsp mustard 1 tsp rosemary 2 heads garlic salt and pepper Directions Before you do anything set the oven to 425 F. Get a large bowl: Stir in it the carrots with onion, oil, some salt and pepper. Spread the mix on a roasting dish and top them with the garlic Place the rosemary on top followed by the chicken. Cook them in the oven for 32 min. Get a small bowl: Mix in it the mustard with honey. Transfer the chicken to a plate and smother it with the honey mix. Mix the veggies and place the chicken back in the pan. Cook the roast for 18 min then serve it warm. Enjoy.
  • 14. Servings per Recipe: 4 Timing Information: Total Time 1hr 10mins Prep Time 20 MINS Cook Time 50 MINS Nutritional Information: Calories 557.6 Fat 28.4 g Cholesterol 103.5 mg Sodium 298.1 mg Carbohydrates 45.9 g Protein 31.2 g * Percent Daily Values are based on a 2,000 calorie diet.
  • 15. SECRET ROASTED VEGGIES AND PASTA SALAD Ingredients 2 lbs assorted fresh vegetables, cut into 1-inch chunks 1 (1 1/4 oz) envelopes any herb with garlic soup mix 3 tbsp olive oil 1/2 C. light cream whipping cream or 1/2 C. heavy cream or 1/2 C. half-and-half 1/4 C. grated parmesan cheese 8 oz fettuccine or 8 oz linguine, cooked and drained Directions Before you do anything set the oven to 450 F. Grease a baking dish. Get a large mixing bowl: Toss the veggies with oil and soup mix. Spread them in the roasting pan and cook them for 11 min. Stir them and cook them for another 11 min. Get a large mixing bowl: Transfer to it the roasted veggies. Add the cheese with cream to the veggies and stir them well. Serve your roasted veggies over some fettuccini pasta. Enjoy.
  • 16. Servings per Recipe: 4 Timing Information: Preparation 20 m Total Time 40 m Nutritional Information: Calories 437.9 Fat 25.4g Cholesterol 94.1mg Sodium 119.0mg Carbohydrates 41.7g Protein 11.0g * Percent Daily Values are based on a 2,000 calorie diet.
  • 17. BABY VEGGIES ROAST Ingredients 3 medium red potatoes, cut into 1-inch pieces 2 C. peeled baby carrots 1 lb celery root (celeriac), peeled and cut into 1-inch pieces 2 (3 lb) rutabaga, peeled and cut into 1-inch pieces 2 medium red onions, peeled and cut into 8 wedges each 2 medium parsnips, peeled and cut into 1-inch pieces 5 cloves garlic, cut into thin slices 1 tbsp chopped fresh rosemary leaves or fresh thyme leaves 1 tbsp olive oil 1 C. Swanson(R) Vegetable Broth or Swanson(R) Certified Organic Vegetable Broth Directions Before you do anything set the oven to 425 F. Grease a roasting dish. Gat a large bowl: Toss in it all the ingredients. Spread the mix in the roasting pan and cook them for 22 min. Adjust the seasoning of the roasted veggies and serve them warm. Enjoy.
  • 18. Servings per Recipe: 8 Timing Information: Preparation Cooking 35 m Total Time 1 h 25 m Nutritional Information: Calories 273 kcal Fat 2.9 g Carbohydrates 58.7g Protein 7.6 g Cholesterol 0 mg Sodium 275 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 19. SWEET CATALINA VEGGIES ROAST Ingredients 2 medium sweet potatoes, peeled and cut into wedges 2 parsnips, peeled and sliced 1 fennel bulb, chopped 1 onion, sliced 1/2 C. Catalina dressing 1/2 C. cranberry juice 1/4 C. maple syrup Directions Before you do anything set the oven to 375 F. Grease a roasting dish. Get a small bowl: Whisk in it the maple syrup with Catalina dressing and cranberry juice. Toss the mix with veggies and roast them for 52 min. Serve them warm. Enjoy.
  • 20. Servings per Recipe: 1 Timing Information: Preparation 30 mins Total Time 1 hr 20 mins Nutritional Information: Calories 148.0 Fat 7.1g Cholesterol 0.0mg Sodium 165.7mg Carbohydrates 21.1g Protein 1.1g * Percent Daily Values are based on a 2,000 calorie diet.
  • 21. GREEN BEAN BAKE Ingredients: 2 tbsp butter 2 tbsp all-purpose flour 3 (14½ oz.) cans French style green beans, drained ¼ C. onion, chopped 1 tsp white sugar 1 C. sour cream 2 C. cheddar cheese, shredded freshly 1 tbsp butter melted ½ C. buttery round crackers, crumbled Directions: Set your oven to 350 degrees F. Lightly, grease a large casserole dish. In a large skillet, melt 2 tablespoons of butter on medium heat. Add flour, stirring continuously. Cook for about 1 minute or till smooth. Stir in green beans, onion, sugar and cream and remove from heat. Now, place the beans mixture into prepared casserole dish. Sprinkle with cheese evenly. In a bowl, mix together melted butter and crackers. Place the cracker mixture over cheese evenly. Bake for about 30 minutes or till top becomes golden brown.
  • 22. Servings per Recipe: 10 Timing Information: Preparation Cooking Total Time 15 minutes 35 minutes 50 minutes Nutritional Information: Calories 215 Fat 16.4g Cholesterol 45mg Sodium 832mg Carbohydrates 9.5g Fiber 1.1g Protein 7.8g * Percent Daily Values are based on a 2,000 calorie diet.
  • 23. RICE & CARROTS Ingredients: 1 tbsp olive oil 2 large carrots, peeled and chopped 1 large onion, chopped 1 celery stalk, chopped 2 garlic cloves, minced ½ C. wild rice 3½ C. vegetable broth 1 C. long-grain white rice 2 tbsp fresh parsley, chopped Directions: In a large nonstick pan, heat oil on medium heat. Add carrots, onion, celery and garlic and sauté for about 5 minutes. Stir in wild rice and broth and bring to a gentle boil. Reduce the heat to low. Simmer, covered for about 25 minutes. Stir in white rice and simmer, covered for about 20 minutes. Stir in parsley and remove from heat. Serve hot.
  • 24. Servings per Recipe: 8 Timing Information: Preparation Cooking Total Time 15 minutes 50 minutes 1 hour 5 minutes Nutritional Information: Calories 160 Fat 2g Cholesterol 0mg Sodium 435mg Carbohydrates 31.4g Fiber 1.9g Protein 3.6g * Percent Daily Values are based on a 2,000 calorie diet.
  • 25. SWEET LEEKS AND BRUSSELS SPROUTS Ingredients 1 large leek, trimmed and julienned 3 tbsp olive oil, divided 30 oz. Brussels sprouts, trimmed and halved 1/3 C. dried cranberries 3 tbsp honey 3 tbsp walnuts Directions Before you do anything, preheat the oven to 400 F. Stir the leeks with 1 1 tbsp of oil in a baking tray. surround it with the brussels sprouts then season them with a pinch of salt and pepper. Bake them for 22 min. Transfer them to a mixing bowl and add to them the remaining ingredients. Stir them to coat and serve them right away. Enjoy.
  • 26. Servings Per Recipe: 8 Timing Information: Preparation 10 mins Total Time 40 mins Nutritional Information: Calories 123.3 Fat 5.4g Cholesterol 0.0mg Sodium 29.5mg Carbohydrates 18.1g Protein 3.8g * Percent Daily Values are based on a 2,000 calorie diet.
  • 27. GARDEN BRUSSELS SPROUTS Ingredients 1 (16 oz.) packages fresh Brussels sprouts 1 small red onion, sliced 5 tbsp olive oil, divided 1/4 tbsp kosher salt 1/4 tbsp ground black pepper 1 shallot, chopped 4 tbsp balsamic vinegar 1 tbsp chopped rosemary Directions Before you do anything, preheat the oven to 425 F. Get a large mixing bowl: Mix in it the onion with brussels sprouts, 3 tbsp of olive oil, a pinch of salt and pepper. Transfer the mixture to a baking tray and bake them for 26 to 32 min. Place a large pan over medium heat. Heat in it the remaining oil. Cook in it the shallot for 5 to 6 min. Stir in the balsamic vinegar and cook them for 4 min. Stir in the rosemary and add them to the brussels sprouts mixture. Stir them to coat and serve them. Enjoy.
  • 28. Servings Per Recipe: 6 Timing Information: Preparation 10 mins Total Time 45 mins Nutritional Information: Calories 149.2 Fat 11.5g Cholesterol 0.0mg Sodium 95.3mg Carbohydrates 10.4g Protein 2.8g * Percent Daily Values are based on a 2,000 calorie diet.
  • 29. VEGETARIAN BRUSSEL SPROUTS PLATTER Ingredients 7 oz. extra firm tofu, cubed 10 Brussels sprouts 1/3 C. walnuts 4 -6 garlic cloves, peeled 1/4 C. cilantro, minced 1 tbsp lemon juice 1/4 tbsp red pepper flakes 1/4 tbsp salt 1 tbsp olive oil 2 tbsp butter 2 tbsp brown sugar Directions Prepare the brussels sprouts by following the instructions on the package. Place a large pan over medium heat. Heat in it the oil. Cook in it the garlic for 60 sec. Stir in the butter, brown sugar, nuts, and chili. Add the tofu and cook them until it becomes sticky and golden brown. Stir in the brussels sprouts with cilantro, lemon juice, a pinch of salt and pepper. Serve them hot with some rice. Enjoy.
  • 30. Servings Per Recipe: 4 Timing Information: Preparation 10 mins Total Time 25 mins Nutritional Information: Calories 230.4 Fat 17.8g Cholesterol 15.2mg Sodium 216.3mg Carbohydrates 14.0g Protein 7.2g * Percent Daily Values are based on a 2,000 calorie diet.
  • 31. SUN DRIED TOMATO BRUSSELS SPROUTS Ingredients 2 tbsp extra virgin olive oil 2 cloves garlic, chopped 1 lb. Brussels sprout, trimmed and sliced 6 pieces sun-dried tomatoes packed in oil, shredded 1 grated lemon, zest 1 -2 tbsp lemon juice Directions Place a large skillet over high heat. Heat in it the oil. Cook in it the garlic for 10 sec. Stir in the brussels sprouts and cook them for 4 to 5 min. Add the dry tomato strips with lemon zest, lemon juice, a pinch of salt and pepper. Toss them to coat then serve them warm. Enjoy.
  • 32. Servings Per Recipe: 4 Timing Information: Preparation 10 mins Total Time 17 mins Nutritional Information: Calories 113.3 Fat 7.9g Cholesterol 0.0mg Sodium 36.2mg Carbohydrates 9.9g Protein 3.2g * Percent Daily Values are based on a 2,000 calorie diet.
  • 33. BRUSSELS SPROUTS SALAD Ingredients 1/3 C. pecans, toasted and chopped 2 (10 oz.) containers Brussels sprouts, ends trimmed 1/2 tbsp butter 2 tbsp olive oil 1 tbsp yellow mustard seeds 1 -2 tbsp lemon juice salt and pepper Directions Get a food processor: Place it in the brussels sprouts and pulse them several times until they become shredded. Place a large pan over medium heat. Heat in it the butter with oil. Toast in it the mustard seeds for 40 sec. Stir in the shredded brussels sprouts. Cook them for 8 min. Add the lemon juice with a pinch of salt and pepper. Stir them to coat then serve them warm. Enjoy.
  • 34. Servings Per Recipe: 4 Timing Information: Preparation 10 mins Total Time 30 mins Nutritional Information: Calories 160.4 Fat 11.7g Cholesterol 3.8mg Sodium 40.2mg Carbohydrates 12.6g Protein 5.1g * Percent Daily Values are based on a 2,000 calorie diet.
  • 35. FRUITY VEGGIES AND CHICKEN STIR FRY Ingredients 1/2 C. orange juice 3 tbsp soy sauce 3 cloves garlic, chopped 1 tbsp grated orange zest 1 tsp ground ginger 1/2 tsp red pepper flakes (optional) 3 tbsp vegetable oil 4 skinless, boneless chicken breast halves, thinly sliced 1/2 C. chicken broth 2 tbsp cornstarch 1 (16 oz) package frozen stir-fry vegetables 1 C. sugar snap peas 1 C. broccoli florets 1 C. sliced carrot Directions Get a small mixing bowl: Whisk in it the orange juice, soy sauce, garlic, orange zest, ground ginger, and red pepper flakes to make the sauce. Place a large pan over medium heat. Heat the oil in it. Stir into it the sauce with chicken. Cook them for 12 min. Get a small mixing bowl: Whisk the broth with cornstarch in it. Add the mix the mix then cook it until it becomes thick. Stir in the veggies and cook them for 12 min. Serve your stir fry warm. Enjoy.
  • 36. Amount per serving (4 total) Timing Information: Preparation 20 m Cooking 20 m Total Time 40 m Nutritional Information: Calories 380 kcal Fat 14 g Carbohydrates 33.1g Protein 31.7 g Cholesterol 68 mg Sodium 938 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 37. CABBAGE CHICKEN STIR FRY Ingredients 2 tbsp peanut oil 6 cloves garlic, minced 1 tsp grated fresh ginger 1 bunch green onions, chopped 1 tsp salt 1 lb boneless skinless chicken breasts, cut into strips 2 onions, thinly sliced 1 C. sliced cabbage 1 red bell pepper, thinly sliced 2 C. sugar snap peas 1 C. chicken broth 2 tbsp soy sauce 2 tbsp white sugar 2 tbsp cornstarch Directions Place a large pan over medium heat. Heat the oil in it and cook in it 2 cloves of garlic, ginger root, green onions and salt for 3 min. Stir in the chicken for 4 min. Stir in the rest of the garlic with sweet onions, cabbage, bell pepper, peas and 1/2 C. of the broth/water. Put on the lid and let them simmer. Get a small bowl: Whisk in it the 1/2 C. broth/water, soy sauce, sugar, and cornstarch to make the sauce. Stir the sauce into the pan and cook them until the sauce becomes thick. Serve your stir fry right away with some white rice. Enjoy.
  • 38. Amount per serving (4 total) Timing Information: Preparation 20 m Cooking 40 m Total Time 1 h 10 m Nutritional Information: Calories 337 kcal Fat 8.6 g Carbohydrates 32.3g Protein 31.7 g Cholesterol 67 mg Sodium 1364 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 39. TAMARI VEGGIES AND CHICKEN STIR FRY Ingredients 1 (16 oz) package dry whole-wheat noodles 1/2 C. chicken stock 1/2 C. orange marmalade 1/3 C. tamari sauce 1 (1 inch) piece ginger root, peeled ground black pepper to taste 1 lemon, juiced 3 tbsp peanut oil 2 lb skinless, boneless chicken breast halves, cut into thin strips 1 (16 oz) bag frozen stir-fry vegetables, thawed Directions Cook the noodles according to the directions on the package. Remove it from the water and place it aside. Place a large saucepan over medium heat. Stir in it the stock, orange marmalade, tamari sauce, whole ginger root piece, and ground black pepper to make the sauce. Cook them until they start boiling. Lower the heat and cook the sauce until it becomes thick for 22 min. Turn off the heat and add the lemon juice. Place the sauce aside. Place a large pan or wok over medium heat. Heat the oil in it. Cook in it the chicken for 8 min. Drain it and place it aside. Add the veggies to the pan and cook them for 6 min. Discard the ginger root. Add the chicken back with sauce and stir them. Cook them for 3 min. Serve your chicken stir fry with noodles warm. Enjoy.
  • 40. Amount per serving (4 total) Timing Information: Preparation 15 m Cooking 45 m Total Time 1 h Nutritional Information: Calories 849 kcal Fat 17.5 g Carbohydrates 112.5g Protein 67.6 g Cholesterol 129 mg Sodium 1838 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 41. CARROT, CABBAGE, AND CHICKEN SKILLET Ingredients 1 (12 oz) package dried rice noodles 1 tsp vegetable oil 1 onion, finely diced 3 cloves garlic, minced 2 C. diced cooked chicken breast meat 1 small head cabbage, thinly sliced 4 carrots, thinly sliced 1/4 C. soy sauce 2 lemons - cut into wedges, for garnish Directions Get a large bowl: Fill it with hot water. Place it in the noodles and place it aside until it becomes soft. Place a large pan over medium heat. Heat the oil in it. Add the garlic with onion and cook them for 3 min. Stir in the carrot with chicken and cabbage. Cook them for 6 min. Stir in the noodles and cook them for 3 min while stirring constantly. Serve your chicken stir fry hot. Enjoy.
  • 42. Amount per serving (6 total) Timing Information: Preparation 20 m Cooking 20 m Total Time 40 m Nutritional Information: Calories 369 kcal Fat 4.9 g Carbohydrates 65.1g Protein 18.1 g Cholesterol 35 mg Sodium 789 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 43. MIXED GREEN SALAD WITH BERRY DRESSING Ingredients 2 C. mixed greens 1/4 C. baby arugula 1 C. pineapple, cut into spears 1/4 red bell pepper, seeds removed, diced 1 tbsp toasted sesame seeds Vinaigrette 2 tbsp sesame oil 1 tbsp olive oil 1 -2 tbsp raspberry vinegar 1 tsp chopped garlic sprouts 1 tsp thyme salt and pepper Directions Get a shallow serving bowl. Lay in it the arugula with greens. Top them with the pineapple chunks followed by bell pepper and sesame seeds. Get a small mixing bowl: Whisk in it all the vinaigrette ingredients. Drizzle them over the salad Serve your salad right away. Enjoy.
  • 44. Servings per Recipe: 4 Timing Information: Preparation 20 mins Total Time 20 mins Nutritional Information: Calories 81.0 Fat 6.8g Cholesterol 0.0mg Sodium 0.8mg Carbohydrates 5.4g Protein 0.3g * Percent Daily Values are based on a 2,000 calorie diet.
  • 45. FETA ARTICHOKE SALAD Ingredients 18 -19 oz. cheese tortellini 8 oz. good quality feta cheese, cubed 1 C. pitted black olives, broken into pieces 1/2 C. sliced green onion 1 (15 ounce) cans artichokes, drained & chopped 2/3 C. slivered almonds, toasted 2 tsp lemon zest 1/4 C. lemon juice 1/3 C. extra virgin olive oil 1 tsp sea salt 1/4 tsp ground black pepper 1/2 tsp dried oregano Directions Prepare the tortellini by following the instructions on the package. Run it under some cool water then drain it. Get a mixing bowl: Mix in it the lemon zest, juice, olive oil, salt, pepper and oregano to make the dressing. Get a mixing bowl: Combine the tortellini with feta cheese, olives, green onions, and artichoke hearts. Drizzle the dressing on top then stir them to coat. Place the salad in the fridge and let it sit for at least 30 min. Garnish it with the toasted almonds then serve it. Enjoy.
  • 46. Servings per Recipe: 6 Timing Information: Preparation 15 mins Total Time 25 mins Nutritional Information: Calories Fat 607.1 Cholesterol 35.1g Sodium 71.4mg Carbohydrates 1593.1mg Protein 54.6g * Percent Daily Values are based on a 2,000 calorie diet.
  • 47. COUNTRY ASPARAGUS Ingredients 2 lb. asparagus, tough stems trimmed 2 tbsp apple cider vinegar 2 shallots, chopped 4 garlic cloves, chopped 1 tbsp thyme, chopped 1 tsp orange juice concentrate 1 tbsp whole grain mustard 1/3 C. olive oil, extra virgin salt and black pepper Directions In a pan, add 2 quarts of water and some salt and cook until boiling. Add asparagus and cook for about 3-4 minutes. Drain the asparagus well and immediately, transfer into a bowl of chilled water. Drain the asparagus well and keep aside. In a bowl, add the shallots, thyme, garlic, mustard, vinegar, orange juice concentrate, salt and pepper and beat until well combined. Slowly, add the oil and beat until well combined. Add the asparagus and mix well. Keep aside to marinate until cooking. Set your grill for high heat and grease the grill grate. Cook the asparagus onto the grill for about 2-4 minutes, flipping once halfway through. Enjoy warm.
  • 48. Servings Per Recipe: 6 Timing Information: Preparation 15 mins Total Time 21 mins Nutritional Information: Calories 151.6 Fat 12.4 g Cholesterol 0.0 mg Sodium 51.4 mg Carbohydrates 8.6 g Protein 4.0 g * Percent Daily Values are based on a 2,000 calorie diet.
  • 49. MUSHROOM AND SESAME RED LEAF SALAD Ingredients 1 C. blanched slivered almonds 2 tbsp sesame seeds 1 head romaine lettuce, torn into bite-size pieces 1 head red leaf lettuce, torn into bite-size pieces 1 (8 oz.) package crumbled feta cheese 1 (4 oz.) can sliced black olives 1 C. cherry tomatoes, halved 1 red onion, halved and thinly sliced 6 fresh mushrooms, sliced 1/4 C. grated Romano cheese 1 (8 oz.) bottle Italian salad dressing Directions Heat a large skillet on medium-high heat and toast almonds lightly browned, stirring frequently. Add the sesame seeds and cook for about 1 minute. In a large salad bowl, mix the lettuce, mushrooms, olives, tomatoes, onion, feta cheese, Romano cheese, almonds, and sesame seeds. Add Italian dressing and toss to coat well. Serve immediately.
  • 50. Servings per Recipe: (12 total) Timing Information: Preparation 20 m Cooking 10 m Total Time 30 m Nutritional Information: Calories 204 kcal Fat 16.4 g Carbohydrates 8.8g Protein 6.9 g Cholesterol 19 mg Sodium 639 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 51. SPINACH SALAD IN JUNE Ingredients 2 large boneless, skinless chicken breasts, cubed 2 tbsp olive oil 2 tbsp balsamic vinaigrette salad dressing 1 bunch fresh spinach, rinsed and dried 1-pint strawberries, sliced 4 oz. crumbled goat cheese 1 (5 oz.) package candied pecans 2 tbsp olive oil 2 tbsp balsamic vinaigrette salad dressing Directions In a large skillet, heat 2 tbsp of the olive oil and 2 tbsp of the balsamic vinaigrette on medium heat and cook the chicken for about 10 minutes. Transfer the chicken into a bowl and keep aside to cool. Ina large salad bowl, place the spinach and top with the strawberries, followed by goat cheese and candied pecans. Drizzle with 2 tbsp of the olive oil and 2 tbsp of the balsamic vinaigrette. Serve with a topping of the chicken. Serve slightly warm.
  • 52. Servings per Recipe: (8 total) Timing Information: Preparation 25 m Cooking 10 m Total Time 45 m Nutritional Information: Calories 317 kcal Fat 19.7 g Carbohydrates 12.5g Protein 23.5 g Cholesterol 46 mg Sodium 313 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 53. SPINACH SALAD WITH BEEF AND BLUE CHEESE Ingredients 1 (2 lb.) flat iron steak salt and ground black pepper to taste 2 tbsp olive oil 1 large red onion, thinly sliced 1/2 C. Italian salad dressing 3 large red bell peppers, cut into 1/2 inch strips 2 portobello mushrooms, sliced 1/2 C. broth 4 C. baby spinach leaves 1/2 C. crumbled blue cheese Directions Set your outdoor grill for medium-high heat and lightly, grease the grill grate. Season the flat iron steak with the salt and pepper evenly. Cook the steak on grill for about 5 minutes per side. remove the steak from the grill and cut the flat iron steak into thin slices across the grain. In a large skillet, heat the oil on medium-high heat and sauté the onion for about 4 minutes. Stir in the Italian salad dressing and bring to a boil. Add the mushrooms and red peppers and stir to combine. Reduce the heat to medium and cook for about 5 minutes. With a slotted spoon, transfer the vegetables onto a plate and keep aside. Increase the heat to medium-high and add stir in the broth Simmer for about 5 minutes. Meanwhile, divide the spinach leaves onto serving plates evenly
  • 54. and top with the warm, cooked vegetable, followed by steak slices and broth sauce. Serve with a sprinkling of the blue cheese.
  • 55. Servings per Recipe: (6 total) Timing Information: Preparation 25 m Cooking 25 m Total Time 50 m Nutritional Information: Calories 486 kcal Fat 31.1 g Carbohydrates 12.7g Protein 36.2 g Cholesterol 112 mg Sodium 601 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 56. SPINACH AND MUSHROOM LUNCHBOX Ingredients 1 bunch fresh spinach - torn, washed and dried 10 fresh mushrooms, sliced 1 onion, thinly sliced 4 eggs 4 tomatoes, chopped sea salt to taste 1/3 C. olive oil 1/8 C. apple cider vinegar Directions In a pan, add water and eggs and bring to a boil. Cover the pan and remove from the heat. Keep aside, covered for about 10-12 minutes. Drain the eggs and keep aside to cool. Peel the eggs and then, chop them. In a large bowl, mix the spinach, mushrooms, tomatoes, onion and eggs and sprinkle with the salt. In a small bowl, add the oil and vinegar and beat well. Pour oil mixture over the salad and toss to coat well.
  • 57. Servings per Recipe: (4 total) Timing Information: Preparation 10 m Cooking 15 m Total Time 25 m Nutritional Information: Calories 304 kcal Fat 23.8 g Carbohydrates 14.9g Protein 11.7 g Cholesterol 186 mg Sodium 306 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 58. MANDARIN RED SALAD Ingredients 3 tbsp canola oil 1/4 C. apple cider vinegar 2 tbsp white sugar 1 tbsp lemon juice 1/2 tsp salt 1/2 tsp dry mustard 1 head red leaf lettuce, torn 1 (11 oz.) can mandarin oranges, drained 1/4 C. slivered almonds, toasted Directions In a jar, add the vinegar, canola oil, lemon juice, sugar, dry mustard, and salt. Seal the jar and shake to combine. In a large bowl, mix the almonds, lettuce, and oranges. Pour the dressing and toss to coat well. Serve immediately.
  • 59. Servings per Recipe: (4 total) Timing Information: Preparation Cooking 10 m Total Time 10 m Nutritional Information: Calories 204 kcal Fat 14.2 g Carbohydrates 18.4g Protein 3 g Cholesterol 0 mg Sodium 315 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 60. COLORFUL COLESLAW Ingredients 1/2 C. almonds 5 C. shredded cabbage 1 1/2 C. dried cranberries 3/4 C. celery, diced 3/4 C. chopped green onion 3/4 C. chopped red bell pepper Dressing: 1/2 C. mayonnaise (such as Hellman's(R)) 1 1/2 tbsp honey mustard 1 1/2 tbsp honey 3 pinches dried basil salt and ground black pepper to taste Directions Set your oven to 350 degrees F before doing anything else. Spread the almonds onto a baking sheet. Cook in the oven for about 10 minutes. Remove from the oven and keep aside to cool completely. In a large bowl, mix the cabbage, cranberries, celery, green onion, red bell pepper and toasted almonds. In a small bowl, add the mayonnaise, honey mustard, honey, basil, salt, and pepper and beat till thick and creamy. Place the dressing over the cabbage mixture and stir to coat. With a plastic wrap, cover the bowl and refrigerate for about 3 hours.
  • 61. Servings per Recipe: (8 total) Timing Information: Preparation Cooking 20 m Total Time 3 h 20 m Nutritional Information: Calories 257 kcal Fat 15.8 g Carbohydrates 29.9g Protein 3.2 g Cholesterol 5 mg Sodium 140 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 62. RENAISSANCE GREEN BEAN Ingredients 2 C. chopped fresh green beans 1 onion, finely diced 2 tbsps butter 1 tsp salt 2 tsps soy sauce 1/8 tsp hot pepper sauce 2 tbsps Worcestershire sauce 1 10.75 oz. can condensed cream of mushroom soup 1 5 oz. can slice water chestnuts, drained 12 oz. shredded sharp Cheddar cheese 1 2.8 oz. can French-fried onion rings Directions Place a steamer insert into a large pot. Add in about 3 inches of water and place your green beans into the steamer. Get the water boiling and place a lid on the pot. Let the beans steam for about 5 to 7 mins until they are firm but soft. Now set your oven to 350 degrees before doing anything else. Get your onions frying in butter then combine in mushroom soup, salt, Worcestershire, hot sauce, and soy sauce. Combine everything together. Get a baking dish and add in half of the following: green beans, soup mix, chestnuts. Do the layering again. Cook everything in the oven for 35 mins. Add the onions then continue to cook everything for about 5 to 10 more mins. Enjoy.
  • 63. Servings per Recipe: 7 Timing Information: Preparation 15 m Cooking 45 m Total Time 1 h Nutritional Information: Calories 366 kcal Fat 27.7 g Carbohydrates 15.7g Protein 13.9 g Cholesterol 60 mg Sodium 1176 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 64. MEDITERRANEAN TOMATOES WITH OKRA Ingredients 2 slices turkey bacon 1 lb. frozen okra, thawed and sliced 1 small onion, chopped 1/2 green bell pepper, chopped 2 celery, chopped 1 (14.5 oz.) can stewed tomatoes salt and pepper to taste Directions Heat a large skillet on medium-high heat and cook the bacon till browned completely. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. In the same skillet, sauté the sweet okra, pepper and onion and celery till tender. Stir in the tomatoes, salt and black pepper and cook till heated completely. Serve with a topping of the crumbled bacon.
  • 65. Amount per serving (6 total) Timing Information: Preparation 10 m Cooking 20 m Total Time 30 m Nutritional Information: Calories 94 kcal Fat 4.7 g Carbohydrates 11.5g Protein 3.8 g Cholesterol 6 mg Sodium 250 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 66. STUFFED VEGGIES GREEK STYLE Ingredients 8 large ripe tomatoes 4 large green bell peppers 1/4 C. butter 1 onion, diced 1 clove garlic, minced, or to taste 2 lb. ground beef chuck 2 tbsp soy sauce 1 tbsp seasoned salt 1 tbsp ground black pepper 1/2 C. water 1 1/2 C. converted (parboiled) rice (such as Uncle Ben's(R)) 1/2 C. olive oil Directions Set your oven to 350 degrees F before doing anything else Cut off tops of each tomato, leaving 1 corner still attached to form a lid. Carefully, scoop out the pulp and place in a bowl, then squeeze the juice of the tomatoes. Cut off tops of green peppers and reserve them. Remove the membrane and seeds of the bell peppers. In an 11x7-inch baking dish, place the tomatoes and bell peppers. In a large skillet, melt the butter on medium heat and sauté the onion and garlic for about 5-10 minutes. Add the ground chuck, soy sauce, seasoned salt, and black pepper and cook for about 5-10 minutes. Stir in the tomato pulp and juice and bring to a simmer. Simmer for about 15 minutes. Stir in the rice and bring to a simmer.
  • 67. Stuff the tomatoes and bell peppers with the rice mixture. Cover the tomatoes with the attached tops and bell peppers with the reserved tops. Sprinkle with the salt and black pepper and cook everything in the oven for about 30 minutes.
  • 68. Amount per serving (12 total) Timing Information: Preparation 20 m Cooking 1 h 25 m Total Time 1 h 45 m Nutritional Information: Calories 348 kcal Fat 20.6 g Carbohydrates 28.5g Protein 13 g Cholesterol 44 mg Sodium 412 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 69. VERSATILE CHERRY TOMATOES Ingredients 1 1/2 lb. green beans, trimmed and cut into 2 inch pieces 1 1/2 C. water 1/4 C. butter 1 tbsp sugar 3/4 tsp garlic salt 1/4 tsp pepper 1 1/2 tsp chopped fresh basil 2 C. cherry tomato halves Directions In a pan of water, add the beans and bring to a boil. Reduce the heat to low and simmer, covered for about 10 minutes. Drain and keep aside. In a large skillet, melt the butter on medium heat and cook all the ingredients till tender. Transfer the beans into a serving bowl and top with the tomato mixture and serve.
  • 70. Amount per serving (6 total) Timing Information: Preparation 5 m Cooking 15 m Total Time 20 m Nutritional Information: Calories 122 kcal Fat 8 g Carbohydrates 12.6g Protein 2.6 g Cholesterol 20 mg Sodium 294 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 71. SATISFYING TOMATO DINNER Ingredients 2 tbsp olive oil 1 shallot, chopped 2 green onions, chopped 1/2 C. garbanzo beans, drained salt and pepper to taste 1 bunch red Swiss chard, rinsed and chopped 1 tomato, sliced 1/2 lemon, juiced Directions In a large skillet, heat the oil and sauté the green onions and shallots for about 3-5 minutes. Stir in the beans, salt and black pepper and cook till heated completely. Stir in the Swiss chard and cook ill wilted. Stir in the tomato slices and lemon juice and cook till heated completely. Sprinkle with the salt and black pepper and serve.
  • 72. Amount per serving (4 total) Timing Information: Preparation 10 m Cooking 15 m Total Time 25 m Nutritional Information: Calories 122 kcal Fat 7.3 g Carbohydrates 13.3g Protein 3.2 g Cholesterol 0 mg Sodium 253 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 73. GARBANZO BROCCOLI SALAD Ingredients 2 1/2 C. broccoli florets, cut into bite-size pieces 4 C. ice water, or as needed 1/2 (15 oz.) can garbanzo beans, drained and rinsed 1/4 C. matchstick-cut carrots 2 tbsp raisins 2 tbsp sunflower seeds 1/3 C. mayonnaise 2 tbsp white sugar 1 tbsp white vinegar 1/4 tsp red pepper flakes salt and ground black pepper to taste 2 tbsp sunflower seeds Directions In a large pan of boiling water, cook the broccoli for about 1 minute. Drain the broccoli and transfer into a bowl of ice water. Again, drain well. In a large bowl, mix the garbanzo beans, broccoli, carrots, raisins and 2 tbsp sunflower seeds. In another bowl, add the mayonnaise, vinegar, sugar, red pepper flakes, salt and black pepper and beat till well combined. Add the dressing into broccoli mixture and gently, stir to combine. Refrigerate, covered for at least 1 hour. Serve with a garnishing of 2 tbsp of the sunflower seeds.
  • 74. Amount per serving (4 total) Timing Information: Preparation 15 m Cooking 5 m Total Time 1 h 20 m Nutritional Information: Calories 289 kcal Fat 19.9 g Carbohydrates 25.3g Protein 5.6 g Cholesterol 7 mg Sodium 339 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 75. MESA CORN SALAD Ingredients 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can kidney beans, drained 1 (15 oz.) can cannellini beans, drained and rinsed 1 green bell pepper, chopped 1 red bell pepper, chopped 1 (10 oz.) package frozen corn kernels 1 red onion, chopped 1/2 C. olive oil 1/2 C. balsamic vinegar 2 tbsp fresh lime juice 1 tbsp lemon juice 2 tbsp white sugar 1 tbsp salt 1 clove crushed garlic 1/4 C. chopped fresh cilantro 1/2 tbsp ground cumin 1/2 tbsp ground black pepper 1 dash hot pepper sauce 1/2 tsp chili powder Directions In a large bowl, mix the beans, frozen corn, bell peppers and red onion. In a small bowl, add the garlic, cilantro, balsamic vinegar, lemon juice, lime juice, olive oil, hot sauce, sugar, cumin, chili powder, salt and black pepper and beat till well combined. Pour the dressing over the vegetables and mix well. Refrigerate to chill before serving.
  • 76. Amount per serving (8 total) Timing Information: Preparation Cooking 15 m Total Time 1 h 15 m Nutritional Information: Calories 334 kcal Fat 14.8 g Carbohydrates 41.7g Protein 11.2 g Cholesterol 0 mg Sodium 1159 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 77. BOK CHOY MUSHROOMS AND CHESTNUTS Ingredients 3 squares Land O'Lakes(R) Teriyaki Sauté Express(R) 1 (14 oz.) package chicken breast tenders, cut into bite-sized pieces 1 C. snow peas, trimmed, cut in half 1/2 C. sliced onion 1 (15 oz.) can whole straw mushrooms, drained 1 (8 oz.) can sliced water chestnuts, drained 3 C. sliced bok choy Directions In a 12-inch nonstick skillet, melt 2 Sauté Express(R) squares on medium heat and cook the chicken for about 5 minutes. Transfer the chicken into a bowl and keep warm. In the same skillet, melt the remaining Sauté Express(R) square on medium heat and cook the snow peas, onion, mushrooms, and water chestnuts for about 2-3 minutes. Add the bok choy and cook for about 3-5 minutes. Add the chicken and gently, toss to combine.
  • 78. Amount per serving (4 total) Timing Information: Preparation Cooking 20 m Total Time 30 m Nutritional Information: Calories 392 kcal Fat 16.2 g Carbohydrates 22.7g Protein 39.4 g Cholesterol 113 mg Sodium 1059 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 79. 6 INGREDIENTS STIR FRY BOK CHOY Ingredients 1/2 C. soy sauce 1/3 C. mushroom stock 1 tsp miso paste 1 tsp oyster sauce, 1 1/2 lb. bok choy, chopped 10 fresh shiitake mushrooms, sliced Directions In a large skillet, add the soy sauce, mushroom stock, miso paste and oyster sauce on high heat and cook for about 2-3 minutes, stirring continuously. Add the bok choy and mushrooms and bring to a rolling boil. Reduce the heat to medium and simmer, covered for about 15 minutes.
  • 80. Amount per serving (6 total) Timing Information: Preparation 10 m Cooking 20 m Total Time 30 m Nutritional Information: Calories 39 kcal Fat 0.3 g Carbohydrates < 6g Protein 3.9 g Cholesterol 0 mg Sodium 1337 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 81. VEGAN VEGGIE COMBO Ingredients 1 tbsp olive oil 2 tbsp coconut amino’s teriyaki sauce, divided 1 large carrot, thinly sliced 1/2 large green bell pepper, thinly sliced 1/4 large yellow onion, thinly sliced 1 head baby bok choy, chopped 1 large zucchini, cut into long strands 1 tsp garlic powder Directions In a large skillet, heat the olive oil and 1 tbsp of the teriyaki sauce on medium heat and cook the carrot, bell pepper and onion for about 5 minutes. Stir in the bok choy, zucchini, garlic powder and remaining teriyaki sauce and cook for about 7 minutes, stirring occasionally.
  • 82. Amount per serving (2 total) Timing Information: Preparation 10 m Cooking 12 m Total Time 22 m Nutritional Information: Calories 165 kcal Fat 7.7 g Carbohydrates 21.5g Protein 6.5 g Cholesterol 0 mg Sodium 461 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 83. A VEGETARIAN’S DREAM DINNER Ingredients 1 lb firm tofu, drained 2 tbsp cornstarch 3 tbsp vegetable oil 1/2 C. vegetable broth 6 slices peeled fresh ginger root 8 baby bok choy, halved lengthwise and any discolored outer leaves discarded 1/2 lb medium fresh shiitake mushrooms, stems removed 1 small green onion, diagonally sliced (optional) Sauce 1/2 C. vegetable broth (unsalted if possible) 1/4 C. fish sauce 2 tbsp low soy sauce 2 tsp cornstarch 2 tsp sugar 2 tsp oriental sesame oil Directions With the paper towels, pat dry the tofu from all sides. Cut the tofu into 1/2-inch-thick slices crosswise. In a small plate, place the cornstarch. In a nonstick large skillet, heat 2 tbsp of the oil on medium heat until hot. Coat the tofu slices, one at a time in the cornstarch. Add the tofu slices in the skillet and cook for about 5 minutes. Flip the side and cook till well browned. Transfer the tofu into center of large serving platter and cover with a piece of the foil to keep warm.
  • 84. In the same skillet, add 1/2 C. of the broth and ginger root and bring to a boil. Add the bok choy and cook, covered for about 5 minutes. Meanwhile for the sauce in a small bowl, mix 1/2 C. of the vegetable broth, 1/4 C. of the fish sauce, 2 tbsp of the soy sauce, 2 tsp of the cornstarch, 2 tsp of the sugar and 2 tbsp of the Oriental sesame oil and keep aside. With a slotted spoon, transfer the bok choy and place, around the rim of platter with tofu, cut sides down and cover with a piece of the foil to keep warm. Discard the ginger slices and any remaining broth from the skillet. In the same skillet, heat 1 tbsp of the oil on high heat and stir fry the mushrooms for about 5 minutes. Stir the sauce and place over the mushrooms and cook till thick and bubbly, stirring continuously. With a slotted spoon, transfer the mushrooms in the platter over the tofu. Place the sauce over the platter ingredients evenly. Serve with a garnishing of the green onion.
  • 85. Servings per Recipe: 4 Timing Information: Preparation 20 mins Total Time 45 mins Nutritional Information: Calories 273.3 Fat 0.0mg Cholesterol 1748.6mg Sodium 20.7g Carbohydrates 12.7g Protein 273.3 * Percent Daily Values are based on a 2,000 calorie diet.
  • 86. KALE AND SWEET POTATO STEW Ingredients 1 large onion, diced 2 tbsps olive oil 8 oz. Spanish beef sausage, cut into 1/2 inch pieces 3 stalks celery, diced 3 carrots, diced 2 tsps ground cumin 1 tbsp paprika 1/2 tsp ground turmeric 2 tsps kosher salt 1 tsp freshly ground black pepper 1 pinch saffron threads 5 garlic cloves, diced 2 sweet potatoes, peeled and cut into 1-inch pieces 8 C. chicken broth 4 C. lacinato kale, washed, stemmed, and torn into pieces 1 lemon, juiced salt and pepper to taste 1 pinch harissa, or to taste, see appendix 1 tbsp chopped fresh flat-leaf parsley
  • 87. Directions Stir fry your onions in olive oil, in a large pot, for 10 mins then combine in the sausage and fry the sausage for 5 more mins. Stir in the carrots and celery. Continue frying the veggies for 5 mins then combine in: the garlic, cumin, saffron, turmeric, kosher salt, paprika, and black pepper. Combine in the spices then continue frying everything for 4 more mins then combine in the broth and sweet potatoes. Stir the mix again and get everything boiling. Once the mix is boiling, set the heat to low, and simmer the mix for 25 mins. Combine in the kale and cook the stew for 12 more mins then add some more pepper, salt, and the lemon juice. When serving the stew top it with some parsley and harissa. Enjoy.
  • 88. Amount per serving (8 total) Timing Information: Preparation 40 m Cooking 45 m Total Time 1 h 25 m Nutritional Information: Calories 249 kcal Fat 15.4 mg Carbohydrates 18.8 g Protein 10.4 g Cholesterol 30 mg Sodium 1866 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 89. VEGETARIAN CARROT BURGERS Ingredients 1-pound carrots, grated 1 clove garlic, minced 4 eggs 1/4 cup all-purpose flour 1/4 cup breadcrumbs or matzo meal 1/2 teaspoon salt 1 pinch ground black pepper 2 tablespoons vegetable oil Directions Combine the following in a big bowl: black pepper, carrots, salt, garlic, breadcrumbs, flour, and eggs. Get your oil hot in a skillet then shape the crumbly mix into burgers. Fry each burger until it is crispy on both sides. Enjoy.
  • 90. Amount per serving (4 total) Timing Information: Preparation 10 m Cooking 30 m Total Time 1 h Nutritional Information: Calories 236 kcal Fat 12.6 g Carbohydrates 22.5g Protein 9.1 g Cholesterol 186 mg Sodium 489 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 91. ROOT VEGETABLE PUREE Ingredients 2 russet potatoes, peeled and cut into chunks 1 large celery root, peeled and cut into chunks 1/4 C. butter 1 pinch ground allspice, or to taste salt and freshly ground black pepper to taste 1/4 C. heavy whipping cream Directions Get your potatoes and celery root boiling in water and salt. Once the mix is boiling set the heat to low and let the mix gently cook for 23 mins. Remove the liquid and with a potato masher, mash the potatoes. Add in black pepper, butter, salt, and allspice with the potatoes and then add in cream and mash everything together evenly. Enjoy.
  • 92. Amount per serving 4 Timing Information: Preparation 15 m Cooking 20 m Total Time 35 m Nutritional Information: Calories 320 kcal Fat 17.8 g Carbohydrates 37.6g Protein 5.6 g Cholesterol 51 mg Sodium 333 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 93. SIMPLY CELERY STIR FRY Ingredients 4 tbsps. vegetable oil 2 onions, peeled and chopped 2 C. thinly sliced celery 1 1/2 pounds beef chuck, trimmed and cut into thin 1-inch slices 1/2 tsp salt 1/2 tsp ground black pepper 2 tbsps. soy sauce 1 C. water 2 tsps. cornstarch Directions Begin to stir fry your celery and onions in 2 tbsps. of oil until the onion is fried brown then place the mix in a bowl. Add in another 2 tbsps. of oil to the pot and being to stir fry your beef in it until it is fully done then add in some water, salt, soy sauce, and pepper. Place a lid on the pan and let the beef for 35 mins then add in the onion back in and cook everything for about 9 more mins. Get a bowl, combine cornstarch and water. Whisk the mix evenly then combine it with the beef and stir everything. Get the entire mix hot and thick. Enjoy.
  • 94. Amount per serving 6 Timing Information: Preparation 30 m Cooking 40 m Total Time 1 h 15 m Nutritional Information: Calories 375 kcal Fat 29.5 g Carbohydrates 6.3g Protein 20.7 g Cholesterol 81 mg Sodium 602 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 95. SPICY COLESLAW FOR AUGUST Ingredients 1/2 small head cabbage, shredded 1/2 cucumber, chopped 1 stalk celery with leaves, finely chopped 2 tbsps chopped fresh cilantro 2 tbsps chopped fresh flat-leaf parsley 1/2 C. mayonnaise 1 tbsp white vinegar 1/4 tsp onion powder 1/2 tsp salt 1/2 tsp coarsely ground black pepper Directions Get a bowl, combine parsley, cabbage, cilantro, celery, and cucumber. Get a 2nd bowl, combine black pepper, mayo, salt, vinegar, and onion powder. Combine both bowls and toss. Place everything in the fridge for 60 mins. Enjoy.
  • 96. Amount per serving 6 Timing Information: Preparation 20 m Total Time 1 h 20 m Nutritional Information: Calories 153 kcal Fat 14.7 g Carbohydrates 5.4g Protein 1.2 g Cholesterol 7 mg Sodium 316 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 97. SIMPLY CELERY STIR FRY Ingredients 4 tbsps vegetable oil 2 onions, peeled and chopped 2 C. thinly sliced celery 1 1/2 pounds beef chuck, trimmed and cut into thin 1-inch slices 1/2 tsp salt 1/2 tsp ground black pepper 2 tbsps soy sauce 1 C. water 2 tsps cornstarch Directions Begin to stir fry your celery and onions in 2 tbsps of oil until the onion is fried brown then place the mix in a bowl. Add in another 2 tbsps of oil to the pot and being to stir fry your beef in it until it is fully done then add in some water, salt, soy sauce, and pepper. Place a lid on the pan and let the beef for 35 mins then add in the onion back in and cook everything for about 9 more mins. Get a bowl, combine cornstarch and water. Whisk the mix evenly then combine it with the beef and stir everything. Get the entire mix hot and thick. Enjoy.
  • 98. Amount per serving 6 Timing Information: Preparation 30 m Cooking 40 m Total Time 1 h 15 m Nutritional Information: Calories 375 kcal Fat 29.5 g Carbohydrates 6.3g Protein 20.7 g Cholesterol 81 mg Sodium 602 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 99. AUTUMN ROASTED VEGGIES Ingredients 1/2-pound beef for stew, such as beef chuck roast, cut into 1-inch chunks 3 tbsps. olive oil 2 (3 inch) pieces fresh ginger root, peeled and diced 3 cloves garlic, minced 2 onions, peeled and diced 2 celery ribs, chopped 2 tbsps. curry powder, or to taste 2 tsps. coriander powder 1 tsp Asian five-spice powder 1 tsp ground turmeric 2 carrots, peeled and sliced parsnips, peeled and sliced 2 potatoes, peeled and cubed 1 zucchini, sliced 2 apples - peeled, cored, and chopped 1 C. raisins 1 C. cashews 1/2 C. water Directions Get a dish for roasting and cover it with foil then set your oven to 350 degrees before doing anything else. Get a large pot then add in your beef and submerge the beef with water. Get everything boiling. Once the beef is boiling, set the heat to low, and let the mix cook for 33 mins. In a 2nd large pot and add in your olive oil and get it hot. Combine in the celery, ginger, onions, and garlic. Stir fry the mix for 6 mins then combine in the turmeric, curry powder, five
  • 100. spice, and coriander. Stir everything evenly to distribute the spices and cook the mix for 4 more mins. Now combine in the apples, carrots, zucchini, parsnips, and potatoes. Add the cashews, raisins, and beef with liquid (after it has cooked for 30 mins) and stir everything the carefully pour everything into your roasting dish. Add about half a C. of water to the dish and place a covering of foil on the dish. Cook everything in the oven for 65 mins. Enjoy.
  • 101. Amount per serving 8 Timing Information: Preparation 35 m Cooking 1 h 30 m Total Time 2 h 5 m Nutritional Information: Calories 343 kcal Fat 17.5 g Carbohydrates 40.7g Protein 10.3 g Cholesterol 16 mg Sodium 159 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 102. VEGGIE MEAT LOAF Ingredients nonstick spray 3 (15 oz) cans black beans, drained and rinsed 1 sleeve buttery round crackers (such as Ritz®), mashed 1 C. shredded Cheddar cheese 1 C. minced multi-colored bell peppers 2/3 C. frozen corn kernels 1/2 C. minced onion, or to taste 24 slices jalapeno pepper, minced 1 egg white 1 (1 oz) packet hot taco seasoning mix 1 (1 oz) package spicy Ranch-style seasoning mix Directions Set your oven to 350 degrees before doing anything else. Get a bowl, mix: mashed black beans, mashed crackers, ranch seasoning, cheddar, taco seasoning, bell peppers, egg whites, corn, jalapeno, and onions. Enter your mixture into a loaf pan coated with nonstick spray. Bake for 50 min to 1 hour. Enjoy.
  • 103. Servings: 1 meat loaf Timing Information: Preparation Cooking Total Time 15 mins 45 mins 1 hr Nutritional Information: Calories 215 kcal Carbohydrates 29.8 g Cholesterol 10 mg Fat 6.2 g Fiber 8.3 g Protein 10.2 g Sodium 893 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 104. MUSHROOM LOAF (VEGETARIAN APPROVED) Ingredients 1 tbsp olive oil 12 oz. Crimini mushrooms, chopped 1 small red onion, finely diced 1 red bell pepper, seeded and diced 1 tbsp ground sage 1 1/4 C. cooked brown rice 1/2 C. walnuts, finely chopped 1 envelope onion soup mix 1 C. oat bran 1 C. wheat germ 2 egg whites, lightly beaten 1 tsp Worcestershire sauce 2 tsps prepared mustard Directions Coat a bread pan with oil or nonstick spray and then set your oven to 350 degrees before doing anything else. Stir fry your: bell peppers, onions, and mushrooms for 7 mins in olive oil then add in some sage and cook for 6 more mins. Then pour everything into a bowl. Combine in the bowl, the following: mustard, rice, Worcestershire, nuts, eggs whites, soup mix, wheat germ, and oat bran. Pack everything into your bread pan and make sure the top is flat before cooking the loaf in the oven for 60 mins. Cool the mix for 13 mins before cutting the loaf for serving. Enjoy.
  • 105. Amount per serving (6 total) Timing Information: Preparation 45 m Cooking 1 h Total Time 1 h 55 m Nutritional Information: Calories 384 kcal Fat 12.8 g Carbohydrates 59.3g Protein 16 g Cholesterol 0 mg Sodium 468 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 106. ONIONS, CHICKEN, PEAS, AND GARLIC BROWN RICE Ingredients 2 tbsps vegetable oil, divided 8 oz. skinless, boneless chicken breast, cut into strips 1/2 red bell pepper, chopped 1/2 C. green onion, chopped 4 cloves garlic, minced 3 C. cooked brown rice 2 tbsps light soy sauce 1 tbsp rice vinegar 1 C. frozen peas, thawed Directions Stir fry your garlic, chicken, onions, and bell peppers in half of the veggie oil for 7 mins or until the chicken is fully done. Place the chicken mix to the side. Add in the rest of the oil and toast your rice in it for 1 min then add: peas, vinegar, and soy sauce. Cook for 2 more mins and add back in the chicken. Once everything is heated through you can serve it. Enjoy.
  • 107. Amount per serving (3 total) Timing Information: Preparation 20 m Cooking 15 m Total Time 35 m Nutritional Information: Calories 486 kcal Fat 13.7 g Carbohydrates 57.4g Protein 32.1 g Cholesterol 64 mg Sodium 720 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 108. A CARIBBEAN SOUP OF SPINACH Ingredients: 3 tbsps olive oil 1 onion, chopped 2 stalks celery, chopped 4 cloves garlic, minced 2 tbsps fresh ginger root, minced 1 tbsp sugar 2 tsps sea salt 1/4 tsp ground turmeric 1/4 tsp ground allspice 1/4 tsp ground cinnamon 2 potatoes, peeled and diced 4 C. chopped zucchini 6 C. vegetable stock 1 pinch cayenne pepper 1 C. chopped fresh spinach 1/2 red bell pepper, minced Directions: Get a frying pan. Get your oil hot. Stir fry sugar, onion, ginger, and celery for 5 mins. Combine in salt, cinnamon, allspice, and turmeric, mix evenly. Add zucchini, and potatoes, and veggie stock. Heat everything until boiling. Set heat to low. Let everything lightly boil for 10 mins. Set everything aside. Combine in spinach and cayenne, mix until even. Add bell pepper. Enjoy.
  • 109. Servings: 8 Timing Information: Preparation Cooking Total Time 30 mins 20 mins 50 mins Nutritional Information: Calories 124 kcal Carbohydrates 16.7 g Cholesterol 0 mg Fat 5.8 g Fiber 2.6 g Protein 2.6 g Sodium 667 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 110. EASY STUFF PEPPERS Ingredients 1 1/4 C. water 1 (3 oz.) package reduced-fat cream cheese, softened 2 C. cooked brown rice 2 C. chopped fresh spinach 1 (10 oz.) can diced tomatoes with green chili peppers 1 (15 oz.) can no-salt-added black beans, drained, and rinsed 2 tbsps. dried minced onion 1 tsp ground cumin 1 tsp dried oregano 3 large bell peppers, cut in half, with stems discarded 1/2 C. shredded Cheddar cheese Directions Set your oven to 350 degrees before doing anything else. Get a casserole dish and add in some water. Get a bowl, mix: oregano, brown rice, cumin, spinach, diced tomatoes, onions, beans, and cream cheese. Divide the mix between your peppers and stuff them. Layer everything in your dish and top with the cheese. Cook everything in the oven for 40 mins. Enjoy.
  • 111. Amount per serving (6 total) Timing Information: Preparation 20 m Cooking 35 m Total Time 55 m Nutritional Information: Calories 230 kcal Fat 6.5 g Carbohydrates 33.4g Protein 10.7 g Cholesterol 18 mg Sodium 309 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 112. OKRA BURGERS Ingredients 3 C. vegetable oil for frying 1 lb. okra, finely chopped 1 C. finely chopped onion 1 tsp salt 1/4 tsp pepper 1/2 C. water 1 egg 1/2 C. all-purpose flour 1 tsp baking powder 1/2 C. cornmeal Directions In a large skillet, heat 1-inch of the oil to 375 degrees F. In a bowl, mix the flour, baking powder and cornmeal. In a large bowl, mix the okra, onion, salt, pepper, water, and egg. Add the flour mixture into the okra mixture and stir to combine. Carefully, place the okra mixture by spoonful into the hot oil and fry for about 2 minutes per side. With a slotted spoon, transfer onto the paper towel lined plate to drain.
  • 113. Amount per serving 6 Timing Information: Preparation 20 m Cooking 10 m Total Time 30 m Nutritional Information: Calories 224 kcal Fat 12.3 g Carbohydrates 25.1g Protein 4.8 g Cholesterol 31 mg Sodium 467 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 114. SOUTHERN HOT OKRA Ingredients 1 lb. okra, sliced into 1/2-inch pieces 1 onion, chopped 1 large green tomato, diced 1 jalapeno pepper, seeded and minced 1 clove garlic, minced 1/2 C. milk 2 eggs, beaten 1/4 tsp salt 1/4 tsp ground black pepper 1 C. cornmeal 1/4 C. vegetable oil Directions In a large bowl, mix the okra, onion, green tomato, jalapeño pepper and garlic. In another bowl, add the milk, eggs, salt, and black pepper and beat till well combined. Place the egg mixture over the vegetable mixture and toss to coat. Slowly, add the cornmeal into the vegetable mixture and mix till the liquid is absorbed and ingredients are moist evenly. In a skillet, heat the oil on medium heat. Add the vegetable mixture into the skillet and reduce the heat to medium-low. Cover and fry for about 10-15 minutes. Flip the fritter and fry for about 5-8 minutes. Cut into the slices and serve.
  • 115. Amount per serving 6 Timing Information: Preparation 30 m Cooking 15 m Total Time 45 m Nutritional Information: Calories 166 kcal Fat 3.5 g Carbohydrates 28.2g Protein 6.6 g Cholesterol 64 mg Sodium 141 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 116. OKRA LUNCH SALAD Ingredients 2 slices turkey bacon (optional) 2 (10 oz.) packages breaded frozen okra 1/3 C. chopped tomato 2 tbsp chopped green onion 2 tbsp chopped green bell pepper 1/2 C. vegetable oil 1/2 C. white sugar 1/4 C. distilled white vinegar Directions Heat a large skillet on medium-high heat and cook the bacon till browned completely. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. In the same skillet, add the okra and cook for about 10-15 minutes. Transfer the okra onto a paper towel lined plate to drain In a bowl, mix the bacon, okra, tomato, green onion and green bell pepper. In a microwave-safe bowl, add the oil, sugar and vinegar and beat till combined. Microwave on High for about 1 minute, stirring after every 10 seconds. Place the dressing over the vegetables just before serving and toss to coat.
  • 117. Amount per serving 6 Timing Information: Preparation 20 m Cooking 20 m Total Time 40 m Nutritional Information: Calories 267 kcal Fat 19.7 g Carbohydrates 22.1g Protein 3.2 g Cholesterol 3 mg Sodium 76 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 118. ANDHRA STYLE OKRA STIR-FRY Ingredients 1 lb. fresh okra salt to taste 2 tsp chili powder 3 tbsp olive oil 1 pinch asafoetida powder 1/2 tsp brown mustard seeds Directions Rinse the okra and cut head and tail end of each okra. Chop the okra into small pieces. In a small bowl, mix the okra, salt, chili powder and asafoetida powder. In a medium skillet, heat the oil on medium-high heat oil and sauté the black mustard seeds till they pop. Add the okra mixture into the skillet and cook, covered for about 10-15 minutes. Serve hot.
  • 119. Amount per serving 2 Timing Information: Preparation 10m Cooking 15m Total Time 25m Nutritional Information: Calories 262 kcal Fat 21.1 g Carbohydrates 18g Protein 5.1 g Cholesterol 0 mg Sodium 45 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 120. RUSTIC ROAD TOMATO AND CARROT SOUP Ingredients 2 tbsp olive oil 1/2 onion, chopped 3 stalks celery, chopped 2 cloves garlic, minced 4 C. vegetable broth 1 (15 oz.) can tomato sauce 4 carrots, peeled and cut into 1/4-inch rounds 2 baking potatoes, cut into bite-size pieces 1 C. frozen corn 1 C. frozen shelled edamame (green soybeans) 1 C. frozen sliced okra 2 leaves kale, roughly chopped salt to taste 1 tsp ground black pepper Directions In a large pan, heat the oil on medium heat and sauté the onion and celery for about 5 minutes. Add the garlic and sauté for about 2-3 minutes. Add the vegetable broth and tomato sauce and simmer for about 10 minutes. Stir in the carrots and potatoes and simmer for about 10-15 minutes. Add the corn, edamame, okra and kale and simmer for about 5- 10 minutes. Season with the salt and pepper and serve
  • 121. Amount per serving 10 Timing Information: Preparation 15 m Cooking 35 m Total Time 50 m Nutritional Information: Calories 151 kcal Fat 5 g Carbohydrates 22.5g Protein 6.4 g Cholesterol 0 mg Sodium 440 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 122. OKRA VEGGIE COMBINATION PLATTER Ingredients 20 pods okra, sliced in 1/4-inch pieces 6 Yukon Gold potatoes, cut into 1-inch pieces 2 large, sweet onion, cut into 1-inch pieces 1 (8.5 oz.) package corn bread mix (such as Jiffy(R)) 1 C. vegetable oil for frying Directions In a colander, place the vegetables and rinse under the cold water. Transfer the vegetables into a large bowl. Add enough corn meal and gently toss to coat completely. In a large frying pan, add enough oil to cover bottom and heat on medium to medium-high heat. Place the vegetables in batches in a single layer and cook till golden brown. Flip and cook till browned from the other side. Transfer the vegetable mixture onto a paper towel lined plate to drain. Repeat with the remaining vegetables.
  • 123. Amount per serving 8 Timing Information: Preparation 20 m Cooking 45 m Total Time 1 h 5 m Nutritional Information: Calories 236 kcal Fat 5.8 g Carbohydrates 41.9g Protein 5.3 g Cholesterol < 1 mg Sodium < 489 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 124. HEARTY OKRA SOUP Ingredients 1 lb. ground beef 1/4 C. onion, chopped 1 (14.5 oz.) can diced tomatoes, drained 1 (14.5 oz.) can Italian diced tomatoes, drained 1 (16 oz.) package frozen mixed vegetables 1 C. sliced fresh or frozen okra 2 potatoes, peeled and chopped 1 tbsp ketchup salt and pepper to taste Directions Heat a large skillet on medium heat and cook the ground beef and onion till the beef is browned completely. Drain the excess grease from the skillet. In a slow cooker, mix the beef mixture, diced tomatoes, Italian diced tomatoes, vegetables, okra, potatoes, ketchup, salt, pepper, and enough water to cover. Set the slow cooker on Low. Cook, covered for about 4 hours.
  • 125. Amount per serving 4 Timing Information: Preparation 20 m Cooking 4 h Total Time 4 h 20 m Nutritional Information: Calories 413 kcal Fat 14 g Carbohydrates 44.2g Protein 27.3 g Cholesterol 69 mg Sodium 488 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 126. ZESTY BROCCOLI SOUP Ingredients 1 tbsp extra-virgin olive oil 1 large onion, finely chopped 2 cloves garlic, minced 2 lb. broccoli, chopped 1/4 tsp salt 1/8 tsp ground black pepper 5 C. vegetable broth 1/4 C. freshly squeezed lemon juice 1/4 C. shredded Cheddar cheese Directions In a large pan, heat the oil on medium heat. Reduce the heat to low and sauté the onion and garlic for about 3-5 minutes. Stir in the broccoli, salt and pepper, vegetable broth and lemon juice. Cover the pan partially and simmer for about 25 minutes. With an immersion blender, blend the mixture till smooth. Serve with a garnishing of the Cheddar cheese.
  • 127. Amount per serving (8 total) Timing Information: Preparation 25 m Cooking 35 m Total Time 1 h Nutritional Information: Calories 97 kcal Fat 3.6 g Carbohydrates 13.4g Protein 5 g Cholesterol 4 mg Sodium 421 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 128. LOW CARB COUNTRYSIDE CAULIFLOWER CASSEROLE Ingredients 3 -4 C. diced cooked chicken 1 lb beef sausage 1 stalk celery, chopped fine 1 tbsp onion, chopped 1/2 lb mushroom, sliced 8 oz. cream cheese, softened 16 oz. frozen cauliflower, cooked well and drained 8 oz. cheddar cheese, shredded salt 1/2 tsp pepper paprika (optional) Directions Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. Heat a large skillet and cook the sausage, celery, onion, and mushrooms till browned completely. Chop the cooked cauliflower roughly. In a large bowl, add the sausage mixture, cauliflower, and remaining ingredients except paprika and mix well. Transfer the mixture into the prepared baking dish and sprinkle with the paprika. With a piece of foil, cover the baking dish and cook in the oven for about 30 minutes. Remove the foil and cook in the oven for about 10-15 minutes.
  • 129. Servings Per Recipe: 8 Timing Information: Preparation 20 mins Total Time 1 hr 5 mins Nutritional Information: Calories 493.3 Fat 37.9g Cholesterol 141.2mg Sodium 686.9mg Carbohydrates 5.4g Protein 32.5g * Percent Daily Values are based on a 2,000 calorie diet.
  • 130. LOW CARB RICE MADE FROM CAULIFLOWER Ingredients 1/2 head cauliflower 1/2 tsp salt (optional) Directions In a food processor, add the cauliflower and pulse till a semi fine consistency form. In a skillet, melt the butter and sauté the cauliflower and salt till desired doneness.
  • 131. Servings Per Recipe: 3 Timing Information: Preparation 5 mins Total Time 5 mins Nutritional Information: Calories 24.5 Fat 0.2g Cholesterol 0.0mg Sodium 29.4mg Carbohydrates 4.8g Protein 1.8g * Percent Daily Values are based on a 2,000 calorie diet.
  • 132. OCTOBER’S LOW CARB PIE Ingredients 1 (15 ounce) cans pumpkin puree 3 eggs 3/4 C. Splenda Sugar Blend for Baking 1/2 tsp salt 1 tsp cinnamon 1 3/4 tsp allspice 3/4 C. heavy cream Directions Set your oven to 350 degrees F before doing anything else and generously, grease a pie dish. In a large bowl, add all the ingredients and mix till well combined. Transfer the mixture into the prepared pie dish. Cook in the oven for about 30-40 minutes.
  • 133. Servings Per Recipe: 8 Timing Information: Preparation 10 mins Total Time 50 mins Nutritional Information: Calories 182.1 Fat 10.0g Cholesterol 100.3mg Sodium 181.2mg Carbohydrates 20.3g Protein 3.0g * Percent Daily Values are based on a 2,000 calorie diet.
  • 134. GREEN ONION AND SQUASH CARBONARA Ingredients 1 spaghetti squash, halved and seeded 6 eggs 1 (12 fluid oz.) can evaporated milk 1 tbsp garlic powder 1 tbsp salt 1 tbsp dried oregano 1 lb. chopped cooked chicken 14 oz. shredded Parmesan cheese, divided 1 bunch green onions, chopped, divided 1/4 C. turkey bacon bits ground black pepper to taste Directions Set your oven to 375 degrees F before doing anything else and line a baking sheet with the parchment paper. Arrange the squash halves, cut side down onto the prepared baking sheet. Cook in the oven for about 30-45 minutes. Remove from the oven and keep aside to cool completely. With a fork, scrape the flesh from squash halves and transfer into a large bowl. In another bowl, add the eggs, evaporated milk, garlic powder, salt and oregano and beat till well combined. Place the egg mixture over the squash. Add the chicken, 1/2 of the Parmesan cheese, 1/2 of the green onions, bacon bits and black pepper and mix till well combined. Transfer the squash mixture into a 13x9-inch casserole dish and
  • 135. top with the remaining Parmesan cheese and green onions. Cook in the oven for about 45 minutes.
  • 136. Amount per serving (12 total) Timing Information: Preparation 15 m Cooking 1 h 15 m Total Time 1 h 30 m Nutritional Information: Calories 326 kcal Fat 18.1 g Carbohydrates 10.9g Protein 30.3 g Cholesterol 161 mg Sodium 1265 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 137. BROCCOLI BAKE I (RED ONIONS AND SAGE) Ingredients 1 (12 oz.) bag broccoli florets 1/2 red onion, sliced 8 fresh sage leaves, torn 2 tbsps extra-virgin olive oil 1/2 tsp salt 1/2 tsp garlic salt 1/4 tsp ground black pepper Directions Cover a casserole dish or sheet for baking with foil and then set your oven to 400 degrees before doing anything else. Layer your broccoli evenly throughout the dish and top with sage leaves and onions. Garnish all the veggies with olive oil and then black pepper, regular salt, and garlic salt. Cook the veggies in the oven for 27 mins until slightly browned and crunchy. Enjoy.
  • 138. Amount per serving (4 total) Timing Information: Preparation Cooking Total Time 10 m 20 m 30 m Nutritional Information: Calories 97 kcal Fat 7.1 g Carbohydrates 7.3g Protein 2.6 g Cholesterol 0 mg Sodium 546 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 139. SOUP OF BROCCOLI, POTATOES, ONIONS, AND CHEESE Ingredients 1 onion, diced 1 tbsp olive oil 2 heads broccoli, chopped 2 potatoes, peeled and cubed 4 C. chicken broth 4 oz. stilton cheese Directions Stir fry your onions in olive oil until see-through. Then add in your potatoes and broccoli and cook for 6 mins. Then add the broth and get the contents boiling. Once the broth is boiling set the heat to a lower level and let everything lightly boil for 23 mins with no cover. Add the cheese after shutting the heat and let it melt. Use an immersion blender or regular food processor to blend the soup down to become smoother. Then reheat it before serving. Enjoy.
  • 140. Amount per serving (6 total) Timing Information: Preparation Cooking Total Time 15 m 40 m 1 h Nutritional Information: Calories 183 kcal Fat 8.1 g Carbohydrates 21.7g Protein 8.2 g Cholesterol 14 mg Sodium 297 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 141. CABBAGE AND AVOCADOS Ingredients 3 C. shredded red cabbage 3 C. shredded green cabbage 2 avocados, peeled, pitted, and diced 1/4 C. sesame seeds 3 tbsps. chopped red onion 3 tbsps. chopped cilantro leaves 2 tbsps. lime juice Directions Get a bowl, combine lime juice, red cabbage, cilantro, green cabbage, red onions, sesame seeds, and avocado. Enjoy.
  • 142. Amount per serving (2 total) Timing Information: Preparation Cooking 10 m Total Time 10 m Nutritional Information: Calories 488 kcal Fat 38.7 g Carbohydrates 36.4g Protein 10.2 g Cholesterol 0 mg Sodium 57 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 143. FRENCH BEAN AND PARMESAN CASSEROLE Ingredients 2 tbsps olive oil 1 large onion, sliced 1 medium carrot, sliced 2 cloves garlic, finely chopped 1 tsp white sugar 1 red bell pepper, seeded and chopped 6 fresh mushrooms, sliced 1 tbsp all-purpose flour 1/2 C. water 1 tbsp tomato paste 1/2 tsp dried basil 1/4 tsp dried thyme 1 (14.5 oz.) can red kidney beans, drained 1/2 tsp salt ground black pepper to taste 1/2 (1 lb) loaf French bread, cut into 1/2-inch-thick slices 1 tbsp olive oil 1/4 C. grated Parmesan cheese Directions Set your oven to 450 degrees F before doing anything else. Cook onion, carrot, and garlic in hot olive oil for a few minutes before adding mushrooms, sugar and red pepper, and cooking until you see that the onion is brown. Add flour and cook for 1 minute before adding tomato paste, thyme, water, basil, beans, salt, and pepper, and transferring all this to a baking dish.
  • 144. Spread slices of bread dipped in oil over the mixture before spreading parmesan cheese. Bake in the preheated oven for about 15 minutes. Serve.
  • 145. Serving: 4 Timing Information: Preparation Cooking Total Time 5 mins 25 mins 30 mins Nutritional Information: Calories 421 kcal Carbohydrates 59.8 g Cholesterol 6 mg Fat 13.7 g Fiber 9.9 g Protein 16.8 g Sodium 1013 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 146. CORN, BLACK BEANS, AND OLIVE BROWN RICE Ingredients 1 1/2 C. uncooked brown rice 3 C. water 1 tbsp extra virgin olive oil 1/2 tsp salt 1 (14.5 oz.) can collard greens, drained 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can green peas, rinsed and drained 1 (15.25 oz.) can corn kernels, drained 1 (4 oz.) can chopped green chilies 1 (4 oz.) can sliced black olives 1 (14.5 oz.) can Italian-style tomatoes, undrained and chopped salt and freshly ground black pepper to taste Directions Boil: .5 tsp of salt, rice, olive oil, and water. Once everything is boiling place a lid on the pan, set the heat to low, and let the contents cook for 17 mins. Then pour everything into a bowl and stir. Place the bowl in the fridge until room temp. Once the rice is room temp add the following to it, then toss pepper, collard greens, salt, beans, tomatoes, peas, olives, corn, and chilies. Enjoy at room temp or slightly warm.
  • 147. Amount per serving (24 total) Timing Information: Preparation 10 m Cooking 50 m Total Time 2 h Nutritional Information: Calories 87 kcal Fat 1.7 g Carbohydrates 16g Protein 2.6 g Cholesterol 0 mg Sodium 340 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 148. SPINACH BURRITOS Ingredients 2 tbsps olive oil 1 C. diced onion 3 cloves garlic, minced 2 tbsps chili powder, or to taste 1 tsp ground cumin 1/4 C. water 4 C. chopped fresh tomatoes 1 (15 oz.) can kidney beans, drained and rinsed salt to taste 1 (10 oz.) package frozen chopped spinach, thawed and drained 4 (10 inch) flour tortillas 1 ripe avocado, sliced 4 tbsps sour cream 4 tbsps salsa Directions Fry your onions and garlic for 6 mins in hot oil. Then add in your cumin and chili powder. Cook for another 2 mins. Add in your salt, water, kidney beans, and tomatoes. Get everything boiling then lower the heat and let it simmer for 22 mins. Add in your spinach and let it cook about 6 more mins. Put your tortillas in the microwave for 20 secs to warm them. Then put an even part of bean mixture in each. Form the tortillas into burritos, and top them with salsa, avocado, and sour cream.
  • 149. Amount per serving (4 total) Timing Information: Preparation Cooking Total Time 10 m 25 m 35 m Nutritional Information: Calories 684 kcal Fat 29.2 g Carbohydrates 92.1g Protein 20.6 g Cholesterol 6 mg Sodium 1707 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 150. INDIAN POTATO AND PEAS POT Ingredients 5 russet potatoes, peeled and cut into 1-inch cubes 1/4 C. curry powder 2 tbsp flour 1 tbsp chili powder 1/2 tsp red pepper flakes 1/2 tsp cayenne pepper 1 large green bell pepper, cut into strips 1 large red bell pepper, cut into strips 1 (1 oz.) package dry onion soup mix 1 can unsweetened coconut cream water, as needed 1 1/2 C. matchstick-cut carrots 1 C. green peas 1/4 C. chopped fresh cilantro Directions In a slow cooker, add the potatoes, bell peppers, coconut cream, flour, curry powder, chili powder, cayenne pepper and red pepper flakes and mix until well blended. Set the slow cooker on Low and cook, covered for about 3-4 hours. Uncover and stir in the carrots. Cook, covered for about 1/2 hour. Uncover and stir in the peas. Cook, covered for about 1/2 hour more. Serve hot with a garnishing of the cilantro.
  • 151. Amount per serving (8 total) Timing Information: Preparation Cooking 20 m Total Time 4 h 20 m Nutritional Information: Calories 370 Fat 18.3 Carbohydrates 0 Protein 373 Cholesterol 48.8 Sodium 8.2 * Percent Daily Values are based on a 2,000 calorie diet.
  • 152. SOUTH INDIAN GREEN BEANS Ingredients 1 lb. fresh green beans, diced 1/4 C. vegetable oil 1 tbsp black mustard seed 4 cloves garlic, finely chopped 1 dried red chile pepper, crushed 1 tsp salt 1/2 tsp white sugar ground black pepper to taste Directions In a pan of the boiling water, cook the green beans for about 3-4 minutes. Drain the green beans well and ten, rinse under tap water. In a pan, add the oil ad cook until heated completely. Add the garlic and mustard seeds and stir fry for about 1 minute. Add the green beans, sugar, chile pepper, salt and black pepper and stir fry for about 6-8 minutes. Serve hot.
  • 153. Amount per serving (4 total) Timing Information: Preparation 15 m Cooking 15 m Total Time 30 m Nutritional Information: Calories 171 Fat 14.4 Carbohydrates 0 Protein 589 Cholesterol 10.7 Sodium 2.9 * Percent Daily Values are based on a 2,000 calorie diet.
  • 154. PUNJABI GREENS CURRY Ingredients 1/2 C. butter 2 tsp cumin seed 1 green chile pepper, diced 2 cloves garlic, chopped 2 tbsp ground turmeric 1 lb. chopped mustard greens 1 lb. chopped spinach 1 tsp ground cumin 1 tsp ground coriander 1 tsp salt Directions Add the butter in a large pan over medium-high heat and cook until melted. Add the garlic, chile pepper, turmeric and cumin seeds and stir fry for about 2 minutes. Add the spinach and mustard greens and stir to combine. Stir fry until the greens are wilted completely. Add the salt, coriander and cumin and stir to combine. Set the heat to low and cook, covered for 8-10 minutes.
  • 155. Amount per serving (6 total) Timing Information: Preparation 30 m Cooking 20 m Total Time 50 m Nutritional Information: Calories 182 Fat 16.2 Carbohydrates 41 Protein 565 Cholesterol 7.6 Sodium 4.7 * Percent Daily Values are based on a 2,000 calorie diet.
  • 156. DESI CAPRESE SALAD LUNCH BOX Ingredients 1/2 tsp cumin seed 4 tbsp olive oil 2 tbsp balsamic vinegar 1 tbsp lemon juice 2 garlic cloves, minced 1 C. thinly sliced onion rings 4 medium ripe tomatoes, sliced 1 small cucumber, thinly sliced 1/2 tsp ground black pepper 1/2 tsp salt 5 large fresh mint leaves, finely chopped Directions Place a frying over medium-high heat until heated through. Add the cumin seeds and stir fry for about 25-30 seconds. remove from the heat and place the cumin seeds onto a plate to cool completely. Add the vinegar, lemon juice and oil in a bowl and beat until well combined. In a serving bowl, place the cucumber, tomatoes, onion, garlic, salt, and black pepper. Add the vinaigrette, mint, and cumin and gently, toss to coat well. Enjoy.
  • 157. Servings per Recipe: 4 Timing Information: Preparation 3 Mins Total Time 8 Mins Nutritional Information: Calories 169.7 Fat 13.9g Cholesterol 0.0mg Sodium 300.3mg Carbohydrates 11.5g Protein 2.0g * Percent Daily Values are based on a 2,000 calorie diet.
  • 158. CURRIED MIXED GREENS Ingredients 3/4 C. cashew halves 4 slices turkey bacon, coarsely chopped 1 tbsp melted butter 1 tsp chopped fresh rosemary 1 tsp curry powder 1 tbsp brown sugar 1/2 tsp kosher salt 1/2 tsp cayenne pepper Dressing: 3 tbsp white vinegar 3 tbsp Dijon mustard 2 tbsp honey 1/2 C. olive oil salt and black pepper to taste Salad: 1 (10 oz.) package mixed salad greens 1/2 medium Bosc pear, thinly sliced 1/2 C. halved seedless red grapes Directions Heat a large, dry skillet on medium-high heat and toast the cashews for about 5 minutes. Transfer the cashews onto a dish and keep aside to cool slightly. In the same skillet, cook the bacon strips on medium-high heat for about 7 minutes. With a slotted spoon, transfer the bacon onto a paper towel lined plate to drain.
  • 159. Then, chop the bacon roughly and keep aside. In a bowl, add the butter, toasted cashews, rosemary, brown sugar, curry powder, salt and cayenne pepper and mix till well combined. In another small bowl, add the vinegar, honey, mustard, salt and black pepper and beat till well combined. Slowly, add the olive oil, beating continuously till well combined. In a large salad bowl, add the dressing, bacon, greens, pear slices and grapes and toss to coat well. Serve with a topping of the cashews.
  • 160. Amount per serving (6 total) Timing Information: Preparation 30 m Cooking 15 m Total Time 45 m Nutritional Information: Calories 372 kcal Fat 30.7 g Carbohydrates 21.4g Protein 5.9 g Cholesterol 12 mg Sodium 624 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 161. GOURMET LUNCH Ingredients 1 (10 oz.) bag baby spinach leaves 4 hard-cooked eggs, peeled and sliced 1 C. sliced mushrooms 4 strips crisply cooked turkey bacon, crumbled 10 oz. Swiss cheese, shredded 1/2 C. toasted sliced almonds 1 tbsp olive oil 1 large shallot, minced 1 tsp garlic, minced 1/3 C. white vinegar 1/3 C. Dijon mustard 1/3 C. honey 2 strips crisply cooked turkey bacon, crumbled salt and pepper to taste Directions In a large bowl, place the spinach, eggs, mushrooms, 4 crumbled bacon strips, Swiss cheese, and almonds. In a small skillet, heat the olive oil on medium heat and sauté the shallots and garlic for about 2 minutes. Stir in the vinegar, honey, Dijon mustard, 2 crumbled bacon strips, salt and pepper and cook till heated completely. Pour hot dressing over the spinach mixture and toss to coat well. Serve immediately.
  • 162. Amount per serving (4 total) Timing Information: Preparation 15 m Cooking 5 m Total Time 20 m Nutritional Information: Calories 663 kcal Fat 40.6 g Carbohydrates 40.1g Protein 36.1 g Cholesterol 293 mg Sodium 1085 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 163. HOW TO MAKE A CAESAR SALAD Ingredients 1 head romaine lettuce 3/4 C. extra virgin olive oil 3 tbsp balsamic vinegar 1 tsp Worcestershire sauce 1/2 tsp salt 1/4 tbsp ground mustard 1 clove crushed garlic 1 egg 1 lemon, juiced freshly ground black pepper 1/4 C. grated Parmesan cheese 1 1/2 C. garlic croutons 1 (2 oz.) can anchovy filets Directions Clean the lettuce completely and with paper towels, absorb the moisture. Refrigerate for at least 1 hour before using. In a bowl, add the garlic, lemon juice, vinegar, oil, Worcestershire sauce, mustard and salt and beat till well combined. In a pan, add 3 C. of the water and bring to a boil. Drop in egg with shell for about 1 minute. Remove the egg from water and keep aside to cool. After cooling, crack the egg into dressing and beat till well combined. In a small bowl, add the desired amount of anchovies and mash them. Add the mashed anchovies into the dressing and mix well. In a large bowl, place torn lettuce leaves and dressing and gently,
  • 164. toss to coat. Add the remaining ingredients and toss to coat well. Serve immediately.
  • 165. Amount per serving (5 total) Timing Information: Preparation 20 m Cooking 5 m Total Time 1 h 25 m Nutritional Information: Calories 544 kcal Fat 44.2 g Carbohydrates 25.4g Protein 11.5 g Cholesterol 48 mg Sodium 992 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 166. VIRGINIA STYLE MIXED GREENS Ingredients 1 loaf Italian bread, cubed 3 tbsp extra virgin olive oil 1/2 tsp seasoned salt 1/2 tsp freshly ground black pepper 1 tsp garlic powder 1/2 C. pine nuts 1 C. sun-dried tomatoes 2 (16 oz.) packages mixed salad greens 4 green onions, cut into 1/2-inch pieces 8 oz. feta cheese, crumbled Directions Set the broiler of your oven and lightly, grease a 13x9-inch baking dish. In a bowl, add 3 C. of the Italian bread cubes, olive oil, garlic powder, seasoned salt and black pepper and toss to coat. Spread the bread cubes onto prepared baking dish in a single layer. Cook under the broil till toasted, flipping occasionally. Remove from the oven and keep the croutons aside to cool. Place the pine nuts onto a baking sheet. Arrange the baking sheet on the bottom rack of the oven. Cook the pine nuts under the broiler for about a few minutes. Remove from the oven and keep aside to cool. In the bowl of a hot water, soak the sun-dried tomatoes for about 5-10 minutes. Drain the sun-dried tomatoes and slice them. In a large salad bowl, mix the mixed greens wand green onions and top with the croutons, sun-dried tomatoes, pine nuts and feta.
  • 167. Amount per serving (8 total) Timing Information: Preparation Cooking 15 m Total Time 15 m Nutritional Information: Calories 436 kcal Fat 18.8 g Carbohydrates 52.4g Protein 16.4 g Cholesterol 25 mg Sodium 1036 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 168. SHRIMP AND AVOCADO PICNIC SALAD Ingredients 1 lb. medium shrimp - peeled and deveined 2 tbsp butter 2 lemons, juiced 2 heads butter lettuce 2 tomatoes, chopped 1 avocado - peeled, pitted and diced 2 stalks celery, chopped 1 cucumber, cleaned and chopped 1/2 C. shredded carrots 1/3 C. vinaigrette salad dressing Directions In a large sauté pan, melt the butter on medium heat and cook the shrimp and lemon juice, cook till the shrimp just turn pink. Remove from the heat and drain well. Tear the lettuce into bite-size pieces and place into a large bowl with the cooked shrimp, cucumber, carrots, tomatoes, avocado and celery and toss to coat. Top with your favorite vinaigrette and serve.
  • 169. Amount per serving (3 total) Timing Information: Preparation 10 m Cooking 15 m Total Time 25 m Nutritional Information: Calories 460 kcal Fat 25.6 g Carbohydrates 29.4g Protein 36.7 g Cholesterol 250 mg Sodium 566 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 170. HOW TO MAKE A HOUSE SALAD Ingredients 1 large head romaine lettuce- rinsed, dried and torn into bite sized pieces 1 large head iceberg - rinsed, dried and torn into bite sized pieces 1 (14 oz.) can artichoke hearts, drained and quartered 1 C. sliced red onion 1 (4 oz.) jar diced pimento peppers, drained 2/3 C. extra virgin olive oil 1/3 C. balsamic vinegar 1 tsp salt 1/4 tsp ground black pepper 2/3 C. grated Parmesan cheese Directions In a bowl, add the cheese, vinegar, oil, salt and black pepper and beat till well combined. Refrigerate to chill before serving. In a large bowl, mix the artichoke hearts, iceberg lettuce, romaine lettuce, red onions and pimentos. Pour dressing over salad and toss to coat well. Serve immediately.
  • 171. Amount per serving (6 total) Timing Information: Preparation Cooking 15 m Total Time 15 m Nutritional Information: Calories 352 kcal Fat 28.5 g Carbohydrates 17.4g Protein 8.9 g Cholesterol 10 mg Sodium 976 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 172. CALIFORNIA SALAD Ingredients 4 C. young arugula leaves, rinsed and dried 1 C. cherry tomatoes, halved 1/4 C. pine nuts 2 tbsp olive oil 1 tbsp rice vinegar salt to taste freshly ground black pepper to taste 1/4 C. grated Parmesan cheese 1 large avocado - peeled, pitted, and sliced Directions In a large bowl, add all the ingredients except avocado slices. Cover the bowl and shake well to combine. Serve with a topping of the avocado slices.
  • 173. Amount per serving (4 total) Timing Information: Preparation Cooking 15 m Total Time 15 m Nutritional Information: Calories 257 kcal Fat 23.2 g Carbohydrates 10g Protein 6.2 g Cholesterol 4 mg Sodium 381 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 174. HOMEMADE MIXED GREENS SALAD Ingredients 2 C. romaine lettuce - torn, washed and dried 1 C. torn escarole 1 C. torn radicchio 1 C. torn red leaf lettuce 1/4 C. chopped green onions 1/2 red bell pepper, sliced into rings 1/2 green bell pepper, sliced in rings 12 cherry tomatoes 1/4 C. grape seed oil 2 tbsp chopped fresh basil 1/4 C. balsamic vinegar 2 tbsp lemon juice salt and pepper to taste Directions In a large bowl, mix the escarole, radicchio, romaine, red-leaf, scallions, bell peppers and cherry tomatoes. In another bowl, add the basil, grape seed oil, lemon juice, vinegar, salt, and black pepper and beat till well combined. Pour dressing over salad and toss to coat well. Serve immediately.
  • 175. Amount per serving (6 total) Timing Information: Preparation Cooking 15 m Total Time 15 m Nutritional Information: Calories 110 kcal Fat 9.4 g Carbohydrates 6.5g Protein 1.2 g Cholesterol 0 mg Sodium 15 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 176. RUSTIC MIXED GREENS WITH ORANGE DRESSING Ingredients 3/4 C. walnut halves 10 oz. mixed salad greens with arugula 2 large navel oranges, peeled and sectioned 1/2 C. sliced red onion 1/4 C. olive oil 1/4 C. vegetable oil 2/3 C. orange juice 1/4 C. white sugar 2 tbsp balsamic vinegar 2 tsp Dijon mustard 1/4 tsp dried oregano 1/4 tsp ground black pepper 1/4 C. crumbled Gorgonzola cheese Directions Heat a skillet on medium heat and toast the walnuts for about 5 minutes, stirring continuously. In a large bowl, mix the toasted walnuts, salad greens, red onion, and oranges. In a large jar, add the sugar, orange juice, vinegar, vegetable oil, olive oil, mustard, oregano, and black pepper. Seal the jar and shake to combine. Divide the salad onto serving plates evenly and top with the Gorgonzola cheese. Drizzle with the dressing mixture and serve.
  • 177. Amount per serving (6 total) Timing Information: Preparation 15 m Cooking 5 m Total Time 20 m Nutritional Information: Calories 368 kcal Fat 30.1 g Carbohydrates 22.9g Protein 5.2 g Cholesterol 8 mg Sodium 128 mg * Percent Daily Values are based on a 2,000 calorie diet.
  • 178. ALMOND GREEN SALAD Ingredients 1 C. sliced almonds 3 tbsp balsamic vinegar 1/3 C. olive oil 1/4 C. fresh cranberries 1 tbsp Dijon mustard 1/2 tsp minced garlic 1/2 tsp salt 1/2 tsp ground black pepper 2 tbsp water 1/2 red onion, thinly sliced 4 oz. crumbled blue cheese 1 lb. mixed salad greens Directions Set your oven to 375 degrees F before doing anything else. Place the almonds onto a baking sheet in a single layer. Cook in the oven for about 5 minutes. In a food processor, add the garlic, cranberries, oil, vinegar, mustard, salt, black pepper, and water and pulse till smooth. In a large bowl, add the greens, onion, almonds, blue cheese, and vinegar mixture and toss to coat well. Serve immediately
  • 179. Amount per serving (8 total) Timing Information: Preparation 15 m Cooking 5 m Total Time 20 m Nutritional Information: Calories 218 kcal Fat 19.2 g Carbohydrates 6.2g Protein 6.5 g Cholesterol 11 mg Sodium 405 mg * Percent Daily Values are based on a 2,000 calorie diet.