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Vegetable Recipes
Vegetable Combinations for Phase 1
Roasting Vegetables
Roasting is one of my favorite ways to prepare vegetables. They’re crusty and full of health benefits. Most vegetables are well suited for roasting.
The dry heat of roasting causes the insides of vegetables to absorb moisture and turn light and puffy, while the outside dries out and caramelizes, creating a crusty shell.
A roasted medley can be served hot as a side dish to meat in Phase 1. In Phases 2 and 3, can serve over couscous or brown rice. Can also serve with cheese and hearty bread as a good vegetarian meal.
Serve roasted vegetables immediately, or refrigerate and serve later warmed up or at room temperature.
I always make a big pan full because the leftovers are good for another dinner, for breakfast in an omelet, or as a side to scrambled eggs.
If desired, line pan with foil for easy cleanup.
Roasted Cauliflower and Broccoli 1 Four servings. This is an unusual way to cook these two veggies, but roasting makes them pleasantly crisp and mellows any bitterness. It’s important to eat vegetables from the cabbage family every day to help reduce your risk of certain cancers.
1
tablespoon olive oil
Preheat oven to 400°F. In a measuring cup, combine the olive oil, salt, pepper, and garlic powder.
Cut the cauliflower and broccoli into small, uniform florets, discarding the stalks and leaves. Place florets in a medium bowl and toss with oil and seasonings.
Transfer to a baking dish or pan and arrange in a single layer. Spray tops lightly with olive oil spray. Cook for about 30 minutes, shaking the pan or turning the veggies every 10 minutes. They’re ready when they start to brown on the outside, and are crisp-tender when pierced with the tip of a knife.
Roasted Cauliflower and Broccoli 2 Four 1-cup servings.
4 cups fresh cauliflower florets 4 cups fresh broccoli florets 2 cloves garlic, thinly sliced 2 teaspoons olive oil 1/4 teaspoon salt
Preheat oven to 400 degrees F. Combine cauliflower, broccoli, and garlic in a large bowl. Add olive oil and salt, and toss well to coat. Arrange the mixture in a single layer in a 13 x 9-inch baking dish coated with cooking spray. Bake for 30 minutes or until tender and lightly browned, stirring every 5 minutes.
Simple Roasted Veggies
6 cups soft veggies of choice (use only one veggie or any combination)* 2 tablespoons olive oil Garlic salt and black pepper to taste
Preheat oven to 400 or 450 degrees F. Toss veggies with olive oil and seasonings. Spread in a large roasting pan in a single layer if possible. Roast for 20 to 30 minutes, until crisp-tender and brown on the edges.
Note: Use two pans if you don’t have a big one. But make plenty!
*Choose from zucchini, yellow squash, asparagus, bell peppers of any color, broccoli, cauliflower, onions, cherry tomatoes, eggplant. If desired, can sprinkle with grated parmesan cheese before serving.
Oven Roasted Vegetables 1 Four servings.
1
medium zucchini, cut into bite-size pieces
Preheat the oven to
450 degrees F. Place the zucchini, squash, bell peppers, asparagus and
onion in a large roasting pan; toss with the oil, salt and black pepper to
mix and coat. Spread in a single layer in the pan.
Oven Roasted Veggies 2 Four servings. From www.lifestyleforhealth.com.
2 tablespoons fresh parsley, chopped
Preheat oven to 400 degrees F. Mix herbs and garlic. Combine vegetables. Drizzle with oil and toss with herbs.
Place on oiled baking sheet. Arrange in single layer. Roast 15 minutes.
Turn zucchini and yellow squash. Bake another 5-10 minutes. Remove all but the red pepper. Cover removed veggies to keep warm Turn pepper and roast about 15 minutes longer. Combine all veggies.
Grilled (or Roasted) Herbed Vegetables
Four servings. Five-star recipe from
www.recipezaar.com.
2 tablespoons snipped fresh rosemary or basil (or 1/2 teaspoon dried rosemary or 1 teaspoon dried basil, crushed) 1 tablespoon olive oil 1 clove garlic, minced (or more to taste) 1/4 teaspoon salt and pepper to taste 4 cups mixed vegetables, such as eggplant, yellow squash, zucchini, green beans, red onion, bell peppers (any color)
In a medium mixing bowl combine the olive oil, garlic, rosemary or basil, and the salt. Add the vegetables to oil mixture, tossing to coat. Spoon vegetable mixture onto a 24x12-inch piece of heavy foil.
Bring opposite edges of foil together; seal tightly with a double fold. Fold in remaining ends to completely enclose vegetables, leaving a little space for steam to build.
Grill the vegetable packet on a grill rack directly over medium-hot coals about 20 minutes or until vegetables are tender, turning the packet over halfway through the cooking time.
Or roast vegetables in a 350 degree oven about 25 minutes or until tender.
Sure-Fire Roasted Vegetables From http://www.cancerproject.org. Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by Brie Turner-McGrievy, R.D.
4 to 5 cups of "soft" veggies · Chopped broccoli (1 cup) · Onions (1 cup) · Chopped garlic or whole cloves (1 to 3 cloves) · Bell peppers (1 cup) · Zucchini or yellow summer squash (1 cup) · Eggplant (1 cup)
Note: For "hard" veggies, see Phase 2 Vegetable Combinations.
Choose seasonings
For Italian: · 2 teaspoons dried basil · 1 teaspoon dried oregano · 2 teaspoons dried rosemary · 1/4 teaspoon salt · 1/4 teaspoon pepper · 1/4 cup chopped fresh parsley
For Mexican: · 2 teaspoons cumin · 1 teaspoon basil · 1 teaspoon rosemary · 1/4 teaspoon salt · 1/4 teaspoon pepper · 1/4 cup chopped cilantro
For Indian: · 1 teaspoon curry powder · 1 teaspoon graham masala · 1/4 teaspoon salt · 1/4 teaspoon pepper · 1/4 cup chopped cilantro
Preheat oven to 400 degrees F. Spray jelly roll pan with cooking spray. Combine vegetable mixture (either hard or soft vegetables) in bowl. Add your choice of seasoning mix. Toss vegetables to coat with seasoning. Place vegetables in pan in a single layer.
Roast 10 minutes. Take pan out of oven and spray the tops of the vegetables with cooking spray. Turn veggies and cook for another 5 to 10 minutes or until vegetables are tender.
Make it a meal by adding a can of drained and rinsed beans (such as garbanzo or black beans). Serve vegetables as a side dish.
Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by Brie Turner-McGrievy, R.D.
Sweet Onion and Pepper Sauté Caramelizing sweet onions produces a delicate rich flavor. Combined with a sauté of sweet bell peppers, and sprinkled with fresh basil, this makes a good side dish.
2 large sweet onions, peeled and sliced 1/4 cup (4 tablespoons) olive oil 2 to 3 cloves garlic, peeled and crushed 2 large red bell peppers, cut in half, seeded and sliced 2 large yellow bell peppers, cut in half, seeded and sliced 1 small bunch of fresh basil, chopped Salt to taste Pepper to taste (freshly ground black is good)
Heat 1 tablespoon of the olive oil in a large skillet. Add onions and cook until caramelized. Add garlic and cook for another minute. Remove from pan, put in a small bowl, and set aside.
Heat remaining 3 tablespoons olive oil in the same pan. Add peppers, and sauté until soft. Season to taste with salt and pepper. Add onions back to pan with the peppers, and sauté for another minute or two. Sprinkle with fresh basil and toss. Serve hot.
Steamed Vegetable Medley Two servings. This dish is easy, delicate, and delicious, giving you a way to have the benefits of fresh vegetables in your diet with little effort. Because the veggies are steamed, it’s a healthier way to enjoy them without using heated oils.
1 cup thinly sliced carrot 2 cups chopped collard greens, stems removed 1 cup cubed zucchini (quarter lengthwise and slice about ½ inch thick)
Dressing Extra virgin olive oil to taste 1 medium clove garlic, pressed 1 tblsp. fresh lemon juice Salt and cracked black pepper to taste 1 tsp. soy sauce (optional)
Bring lightly salted water to a boil in a steamer with a tight fitting lid. Add carrots, cover, and steam for 3 minutes. Without removing carrots, add collard greens and steam for another 3 minutes. Then add onion and zucchini and steam for another 3 minutes. Remove from steamer and place in bowl. Toss with dressing ingredients.
Tip: Keep water below the veggies so they don’t get soaked with excess water. Don’t overcook the veggies—zucchini will start to look a little translucent when it overcooks.
Easy Baked Vegetables Using Frozen Vegetables Five servings. From diabeticgourmet.com.
1 pound frozen broccoli, cauliflower, and carrot medley, or your favorite combination 1/4 teaspoon salt 1 teaspoon dried parsley or salt-free herb blend 1 tablespoon extra virgin olive oil
Preheat oven to 400 degrees F. Coat a 9- x 13-inch pan with nonstick cooking spray and place the frozen vegetables in the dish. Sprinkle with the salt and herbs and toss to mix well. Drizzle with the olive oil and toss to mix. Cover the pan with aluminum foil and bake for about 20 to 25 minutes, or until steaming hot and tender. Serve hot.
Broccoli and Cauliflower with a Soy-Lemon Sauce Nonfat recipe.
1 bunch broccoli (2 to 3 stalks) 1 head cauliflower
Sauce 3 to 3 1/2 tablespoon soy sauce 2 tablespoon lemon juice 1 to 1 1/2 tablespoon minced garlic (or use minced garlic from jar) 1 1/2 tablespoons sugar (substitute equivalent of whatever sweetener you prefer, or omit)
Prepare florets from broccoli and cauliflower. Can use some of the tender (upper) part of the broccoli stems (peel and slice on the diagonal into about 1-inch pieces). Steam just until tender—don’t overcook. (You want crisp veggies, not mushy ones. Also, these veggies don’t taste as good when they’re overcooked, and some sources say that cruciferous veggies only cause gas if they’re cooked too long.)
Combine soy sauce, lemon juice, garlic, and sweetener in a small bowl or measuring cup, and stir or whisk until blended. Drain vegetables and place in serving bowl. Pour sauce over and toss lightly.
Note: This sauce can be used with almost any vegetable.
Yellow Squash, Zucchini, and Cabbage Stew
1 zucchini, sliced 1 yellow squash, sliced 1/2 small head cabbage, sliced 1 large onion, sliced 1 (14.5 ounce) can fat-free chicken broth
In a large pot place zucchini, yellow squash, cabbage and onion. Pour broth over vegetables and bring to a boil over medium heat. Reduce heat to low, cover and simmer for 20 to 30 minutes.
This page on-line April 11, 2004
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