Cauliflower with Tomato Relish

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Cauliflower with Tomato Relish

1 VEGGIE PER SERVING
SERVINGS: 8

Ingredients:

  • 1 head cauliflower

  • 1 pt. cherry tomatoes

  • 4 tsp. fresh lemon juice

  • ¼ c. fresh parsley leaves

  • 1/8 tsp. ground black pepper

Instructions:

  1. In 5- to 6-quart sauce pot, place 1 inch water and steamer basket; heat to boiling on high. Remove leaves and center of core from cauliflower.

  2. Place cauliflower, core side down, in steamer basket. Cover sauce pot with tight-fitting lid. Cook on medium 10 minutes or until cauliflower is fork-tender.

  3. Meanwhile, in food processor with knife blade attached, pulse tomatoes, lemon juice, parsley, and 1/8 teaspoon ground black pepper until coarsely chopped, about 15 seconds.

  4. To serve, place 1 cup portion onto plate and spoon 1-2 tbsp tomato relish over cauliflower.

  5. Portion the rest of the cauliflower into individual containers the same way and store in refrigerator until ready to eat. To serve, remove from refrigerator and heat for 1-2 minutes or until heated through.

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Balsamic Chard

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Balsamic Chard

1 VEGGIE PER SERVING
SERVINGS: 4

Ingredients:

  • 8 c fresh chard (any variety)

  • 2 medium tomatoes, chopped

  • 4 tbsp balsamic vinegar

  • black pepper (to taste)

Instructions:

  1. Wash the chard thoroughly.

  2. Remove the stems and chop into 1" pieces (this is only necessary if the stems aren't tender). Set aside.

  3. Stack the leaves and roll them into a scroll. Using a sharp knife, cut across each scroll so that you have 1" wide ribbons of chard leaves.

  4. In a large skillet over medium heat, sauté the tomatoes and chard stems until they reach the desired consistency. Approximately 5 - 15 minutes.

  5. Add chard leaves one hand full at a time, stirring after each addition. After all of the leaves have been added, add the vinegar and water, if needed.

  6. Cover and steam until they reach their desired doneness. Approximately 5 - 15 minutes.

  7. Check occasionally to be sure there is enough water in the pan.

  8. Before serving, season with the pepper and stir to combine.

  9. Divide into 4 portions and refrigerate until ready to use. Best served warm.

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Celery Root and Parsnip Bake

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Celery Root and Parsnip Bake

1 VEGGIE PER SERVING
SERVINGS: 4

Ingredients:

  • 2 onions, thinly sliced

  • small bunch thyme, leaves picked

  • ¼ tsp mustard seeds, crushed

  • 2 tbsp red wine vinegar

  • 1¾ cup low/no-sodium, fat-free broth (up to 30 calories) *

  • 1 celery root, peeled and thinly sliced

  • 1 lb parsnips, peeled and cut into thin rounds

Instructions:

  1. Heat oven to 400°.

  2. Heat a non-stick frying pan over a medium-high heat, add the onions, thyme leaves, mustard seeds and 1 tbsp water, and cook for 10-15 mins. If the onions start to over-caramelize or burn, add a splash more water.

  3. Once the onions are soft, add the vinegar and simmer for 1 min.

  4. Meanwhile, bring the stock to the boil in a medium pan.

  5. Add the celery root and parsnips, and simmer for 6 mins, stirring occasionally.

  6. Layer the vegetables with the onions in a large ovenproof dish.

  7. Pour over enough stock to come halfway up the vegetables, then bake for 30 mins until golden and cooked through.

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Guiltless Potato Wedges

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Guiltless Potato Wedges

1 CARB PER SERVING

Ingredients:

  • 1 small organic red potato (3" long)

  • 1 egg white, lightly beaten

  • sodium-free seasoning mix (to taste)

  • black pepper (to taste)

Instructions:

  1. Bake potato in microwave on high until tender (about 3 to 4 minutes).

  2. Slice the potato into wedges, leaving the skin on.

  3. Place them skin-side down on a nonstick cookie sheet. Parchment paper may be used if necessary.

  4. Brush the meat of the potato with the egg white. It is not necessary to use all of the white but you do want to make sure each part is covered.

  5. Sprinkle with any sodium-free seasoning mix, herb, or spice that you desire. This is the time to be adventurous...so let your imagination take over!

  6. Broil in the oven about 10 minutes or until golden brown.

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Italian Tomato Broil

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Italian Tomato Broil

1 VEGGIE

Ingredients:

  • 1 medium tomato, cut in half

  • 2 teaspoons fat free grated parmesan

  • dash mixed Italian herbs

  • butter spray

Instructions:

  1. Spritz tomato halves with 5 squirts of butter spray.

  2. Sprinkle 1 tsp parmesan on each tomato half, then top with Italian herbs.

  3. Broil in oven or toaster oven about 6 inches from heat until top is nicely browned.

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Lemon-Kissed Asparagus

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Lemon-Kissed Asparagus

1 VEGGIE PER SERVING

Ingredients:

  • 1/3 lb fresh asparagus

  • 1 tbsp fresh lemon juice

  • 1 tbsp fresh lemon zest

  • black pepper (to taste)

Instructions:

  1. Rinse asparagus & break off any tough, white bottoms.

  2. Cut into 1-2 inch sections, slicing the asparagus at a slight diagonal.

  3. Fill medium sized pan half way with water and bring to a boil.

  4. Add the asparagus and reduce heat slightly to a simmer.

  5. Parboil the asparagus for exactly 2 minutes.

  6. Drain hot water.

  7. While asparagus is still hot, measure out 1 cup and toss them in a bowl with the lemon juice and zest and add pepper to taste.

  8. Serve warm or at room temperature.

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"No Cheat" Steak Fries

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"No Cheat" Steak Fries

1 CARB PER SERVING

Ingredients:

  • 1 small organic potato, cut into wedges

  • 5 squirts butter spray *

  • paprika, garlic power, dill, or any other sodium-free seasoning (to taste)

Instructions:

  1. Preheat oven to 450º.

  2. Par-boil potatoes for about 2 minutes (so they are only partially cooked).

  3. Place potatoes on a non-stick baking sheet; spritz with butter spray and sprinkle with seasoning.

  4. Bake about 10-15 minutes, or until lightly browned.

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Zesty Grilled Squash

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Zesty Grilled Squash

1 VEGGIE PER SERVING

Ingredients:

  • 1½ cups yellow and green squash, sliced in circles or lengthwise

  • fat free balsamic vinaigrette

  • Mrs. Dash® or any other sodium-free seasoning, to taste

Instructions:

  1. Place squash and dressing in a lidded bowl.

  2. Shake thoroughly to coat squash, then refrigerate for at least 1 hour.

  3. Preheat outdoor or indoor grill.

  4. Drain marinade and place squash on grill.

  5. Sprinkle with Mrs. Dash® and cook until crispy-tender, turning once.

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