Category Archives: Vegetables and Vegetarian Dishes

Creamed Mushrooms over Toast

I know a lot of people that have been out mushroom hunting lately, specifically for Morel Mushrooms. If you happen to hunt for them like my family does, you end up with so many of them that you run out of ideas on how to use them all up! I found a great recipe to use them in and it’s reminiscent of my childhood (we used to eat creamed beef on toast) which makes it even more enjoyable to eat!

creamed mushroom toast

Ingredients

Creamy Sauce

1 tablespoon extra-virgin olive oil (or Grapeseed oil)
1 cup finely chopped onion (yellow or white)
2/3 cup white rice (or quinoa)
5 cups reduced-sodium chicken broth or vegetable broth
1 cup dry white wine
1/4 teaspoon salt, or more to taste
Freshly ground pepper, preferably white

Mushroom Toasts

1 ounce dried mushrooms
1 cup warm water
16 1/4-inch-thick slices baguette  (whole-wheat)
2 teaspoons extra-virgin olive oil plus 2 tablespoons, divided (or Grapeseed oil)
1/4 teaspoon salt plus 1/8 teaspoon, divided
Freshly ground pepper to taste
12 ounces fresh wild mushrooms, such as morels, cleaned
3 tablespoons minced green onion
1 cup Creamy Sauce
2 teaspoons Dijon mustard
1 tablespoon dry sherry, or to taste
Fresh basil

Directions

  1. Preheat oven to 400F.
  2. To make cream sauce: Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring, until soft but not browned, about 5 minutes. Add rice and cook, stirring, about 2 minutes. Add broth and wine and bring to a boil. Cover and simmer until the rice is very soft and the liquid is greatly reduced, about 25 minutes. Cool slightly.
  3. Transfer the mixture to a blender and puree, in batches if necessary, until smooth (or you could puree in the pot with an immersion blender if you have one…if not, consider picking one up, they’re handy for times like these). The consistency should be similar to a pourable sauce; add more broth or water as needed. Season with 1/4 teaspoon salt and pepper (use white pepper if you have it).
  4. Place dried mushrooms in a bowl and add warm water and let soak for about 20 minutes to re-hydrate.
  5. Meanwhile, brush baguette slices with 2 teaspoons oil and season with 1/4 teaspoon salt and pepper to taste. Place on a baking sheet and toast in the oven until lightly browned, 6 to 8 minutes. Set aside on the baking sheet until ready to serve.
  6. Cut fresh mushrooms into 1-inch pieces. Line a strainer with a paper towel, place over a bowl and strain the dried mushrooms; reserve the liquid. Squeeze the (re-hydrated) dried mushrooms to remove excess water, then chop into 1/2-inch pieces.
  7. Heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add green onion and cook, stirring, for 1 minute. Add all the mushrooms and cook, stirring, until they begin to brown and the moisture has evaporated, about 5 minutes. (Add a few tablespoons of the mushroom-soaking liquid if the mushrooms start sticking.) Transfer the mushrooms to a bowl. Add 1/2 cup of the reserved soaking liquid, 1 cup of the Cream Sauce, mustard and sherry to the pan. Heat, stirring, just until the mixture starts to bubble. Return the mushrooms to the pan, season with the remaining 1/8 teaspoon salt and pepper to taste and gently stir until heated through.
  8. To serve, top each toast with about 2 1/2 tablespoons of the mushroom mixture and garnish with basil, if desired.

Nutritional Information

per serving (makes 8 servings, 2 toasts with sauce per serving)

171 calories

6 g fat ( 1 g sat , 4 g mono )

0 mg cholesterol

26 g carbohydrates

1 g added sugars

5 g protein

2 g fiber

413 mg sodium

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Mini Brussels Sprout and Potato Fritata

brussel sprout and potato fritata

 

 

 

 

 

 

 

Once again I had some random ingredient in my fridge that I was not quite sure what to do with. This time it was Brussels Sprouts. This was a delicious way to make them but I think next time I will try making them as just a nice healthy veggie side dish, instead of the main dish. Feel free to use frozen pre-shredded potatoes like the recipe suggests; however, I had potatoes to use up at home so I shredded them myself and used 1 cup white potato and 1 cup sweet potato.

 

 

Ingredients

1 tablespoon extra-virgin olive oil
2 cups refrigerated shredded potatoes
8 ounces Brussels sprouts, trimmed and thinly sliced (about 2 cups)
1/2 cup chopped onion
2 cloves garlic, minced
1 16-ounce container liquid egg substitute (or 16 oz. egg whites)
1/3 cup grated Parmesan cheese
1/4 cup low-fat milk
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper

Directions

Preheat oven to 400°F. Coat four 10-ounce ovenproof ramekins with cooking spray and place on a baking sheet (or use a muffin tin).
Heat oil in a large nonstick skillet over medium-high heat. Add potatoes, Brussels sprouts, onion and garlic and cook, stirring, until softened and starting to brown, about 6 minutes. Divide the mixture among the prepared ramekins.
Whisk egg substitute, cheese, milk, thyme, salt and pepper in a medium bowl. Pour the egg mixture over the potato mixture and gently stir to combine.
Transfer the baking sheet to the oven. Bake until the eggs are set, about 25 minutes.

Nutritional Information

209 calories

6 g fat ( 2 g sat , 3 g mono )

7 mg cholesterol

21 g carbohydrates

18 g protein

3 g fiber

665 mg sodium

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Baked Tomatoes with Corn and Quinoa

stuffed tomato

I love stuffed tomatoes. They’re so versatile, you can really get creative with them and add whatever you think sounds good; as well as subtract what you’re not particularly fond of. With this particular recipe, I have to say that broiling the chiles, corn and onion does add a great favor, but there have been times I’ve been in a pinch and used canned chiles and skipped broiling the corn and onion all together and they still tasted great.

Ingredients

2 poblano chiles (omit or decrease if you don’t like spicy)
2 cups fresh corn kernels
1 cup chopped onion
1 tablespoon chopped fresh oregano
1 tablespoon olive oil
1 tablespoon fresh lime juice
1 teaspoon salt, divided
3/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
6 large ripe tomatoes
1 cup uncooked quinoa
1/4 cup water
4 ounces co-Jack cheese, shredded

Directions

Preheat broiler to high.
2. Cut the chiles in half lengthwise; discard seeds and membranes. Place chile halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until blackened. Place in a paper bag; close tightly. Let stand 10 minutes. Peel chiles. Coarsely chop chiles; place in a bowl. Add corn and onion to pan; broil 10 minutes, stirring twice. Add corn mixture to chopped chiles; stir in oregano, oil, lime juice, 1/4 teaspoon salt, cumin, and black pepper.
3. Cut tops off tomatoes; set aside. Carefully scoop out tomato pulp, leaving shells intact. Drain pulp through a sieve over a bowl, pressing with the back of a spoon to extract liquid. Reserve 1 1/4 cups liquid, and discard remaining liquid. Sprinkle tomatoes with 1/2 teaspoon salt. Invert tomatoes on a wire rack; let stand 30 minutes. Dry insides of tomatoes with a paper towel.
4. Combine reserved tomato liquid, quinoa, 1/4 cup water, and the remaining salt in a medium saucepan and bring to a boil. Cover, reduce heat, and simmer for 15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Add quinoa mixture to corn mixture; toss well.
5. Preheat oven to 350°.
6. Spoon about 3/4 cup corn mixture into each tomato. Divide cheese evenly among tomatoes. Place tomatoes and tops, if desired, on a jelly-roll pan. Bake at 350° for 15 minutes. Remove from oven. Preheat broiler. Broil the tomatoes 1 1/2 minutes or until cheese melts. Place tomato tops on tomatoes, if desired.

Nutritional Information

Amount per serving
Calories: 320
Fat: 11.2g
Saturated fat: 4.1g
Protein: 13.4g
Carbohydrate: 46.3g
Fiber: 8.8g
Cholesterol: 17mg
Sodium: 550mg

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Twice Baked Cauliflower

twice baked cauliflower

 

 

 

 

 

I absolutely LOVE cauliflower. I’d say it’s my favorite vegetable, next to carrots. I like to eat it roasted and dipped in BBQ sauce (kind of reminiscent of a chicken nugget that way), steamed with a little cheese sauce on it, cooked and turned into mashed cauliflower (instead of mashed potatoes) and raw with a light, healthy dip. The possibilities are really endless and this is another one of my favorite ways to eat it. If you’re making this for a Meatless meal, leave out the bacon, but if you want to add it for a nice little touch, go right ahead! I’ve made it both ways and love them both!

 

Ingredients:

1 large head cauliflower
4 oz. low fat cream cheese
1/2 cup low fat sour cream
1/4 cup minced green onions
1/4 cup freshly grated Parmesan cheese
1 cup reduced-fat sharp cheddar cheese, shredded
1/4 cup freshly chopped parsley (for topping)

OPTIONAL INGREDIENT, omit if you’re making this for Meatless Monday. Keep in mind that the nutritional information is calculated WITHOUT the bacon:

6 slices bacon, cooked until very crisp, then crumbled

Directions:

Preheat oven to 350F. Cut stem and core from cauliflower, then cut into small pieces. Cook in large pot of boiling salted water until cauliflower is tender, but not overly soft. Drain well and mash with potato masher, leaving some chunks. Mix in cream cheese, sour cream, green onion, Parmesan, and 3/4 of the crumbled bacon.
Spread evenly in a medium-sized glass casserole dish. Sprinkle with low-fat cheddar cheese and  optional reserved bacon. Bake 30-35 minutes, or until hot and bubbly.
Nutritional Information per serving (makes 6 servings):
 Calories 162.4
  Total Fat 9.0 g
  Saturated Fat 5.5 g
  Polyunsaturated Fat 0.3 g
  Monounsaturated Fat 2.7 g
  Cholesterol 28.3 mg
  Sodium 323.6 mg
  Potassium 502.6 mg
  Total Carbohydrate 9.7 g
  Dietary Fiber 3.5 g
  Sugars 1.3 g
  Protein 15.0 g

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Garden Vegetable Crustless Quiche

I love a good quiche but prefer not to eat the crust as it is usually full of butter (or lard) and more simple carbs than I prefer. This is a wonderful solution if that’s a concern for you as well, and it tastes delicious!

  • 1 1/2 cups egg substitute (or just use egg whites)
  • 3 large eggs
  • 1 1/2 cups shredded reduced-fat extra sharp cheddar cheese, divided
  • 1 1/2 cups shredded reduced-fat Monterey Jack cheese, divided
  • 1/2 cup 1% low-fat milk
  • 1/2 cup all-purpose flour (or gluten free flour)
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 (16-ounce) carton fat-free cottage cheese
  • Cooking spray
  • 4 cups sliced zucchini (about 4)
  • 1 1/4 cups diced potatoes
  • 3/4 cup chopped onion
  • 1 cup finely chopped green bell pepper (about 1) $
  • 8 oz. sliced mushrooms
  • 1/2 cup chopped fresh parsley
  • 2 tomatoes, thinly sliced

Directions

  1. Preheat oven to 400°.
  2. Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.
  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.  (feel free to Substitute corn or spinach for some of the vegetables, if you wish, but be aware that will change the nutritional information).

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Eggplant Parmesan

Eggplant Parmesan

eggplant parm

 

 

 

 

Ingredients

  • 1 large eggplant (2 pounds), sliced 1/2 inch thick crosswise
  • 1 tablespoon olive oil
  • Coarse salt and ground pepper
  • 1 cup fat-free (skim) milk
  • 3 tablespoons all-purpose flour
  • 2 garlic cloves, minced
  • 1 cup homemade or best-quality store-bought marinara sauce
  • 1/2 cup grated part-skim mozzarella
  • 1/3 cup grated Parmesan

Directions

  1. Preheat oven to 450 degrees. Arrange eggplant on two rimmed baking sheets. Brush eggplant on both sides with oil, season with salt and pepper. Bake until golden brown and tender, 20 to 25 minutes, turning slices halfway through.
  2. Meanwhile, make sauce: Off heat, in a medium saucepan, whisk together 1/4 cup milk, flour, and garlic. Gradually whisk in remaining 3/4 cup milk and 1/2 cup marinara sauce. Bring to a boil; reduce to a simmer, and cook until sauce has thickened, 2 to 3 minutes.
  3. Spread 1/4 cup marinara sauce in the bottom of a shallow 2-quart baking dish. Alternate layers of baked eggplant with sauce. Dollop with remaining 1/4 cup marinara sauce. Sprinkle with mozzarella and Parmesan. Bake on upper rack until browned and bubbling, 10 to 15 minutes.

Nutritional Information

per serving (makes 4 servings)

Calories 246.7
  Total Fat 11.0 g
  Saturated Fat 5.0 g
  Polyunsaturated Fat 0.7 g
  Monounsaturated Fat 4.6 g
  Cholesterol 24.2 mg
  Sodium 319.7 mg
  Potassium 722.7 mg
  Total Carbohydrate 24.1 g
  Dietary Fiber 7.4 g
  Sugars 3.1 g
  Protein 15.8 g

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Lentil Casserole – Greek Style

greek lentil casserole

 

 

 

Ingredients:

1 cup brown lentils, picked over and rinsed if needed
1 large onion, chopped
2 tsp. minced garlic
1 cup + 2 T vegetable stock or broth (canned vegetable broth is fine here)
1 bay leaf
1/2 tsp. fresh ground black pepper
1/2 tsp. Greek oregano
1 tsp. Greek Seasoning
1 can (14.5 oz.) stewed tomatoes, drained and slightly mashed
1 green bell pepper, seeds removed and finely chopped
1 red bell pepper, seeds removed and finely chopped
3/4 cup crumbled Feta cheese

Instructions:

Preheat oven to 375F.  Use a 3 quart casserole dish with a tight-fitting lid.  Combine lentils, chopped onion, minced garlic, vegetable broth, bay leaf, black pepper, Greek oregano, and Greek seasoning in the casserole dish and bake covered for 45 minutes.
While lentils bake, drain the tomatoes and mash gently inside the can with a fork.  Cut seeds out of the bell peppers and finely chop, and crumble enough Feta to make 3/4 cup.
After 45 minutes, take lentils out of the oven, stir in the crushed tomatoes, put the lid back on and bake for 15 minutes more.  Then take out again, gently mix in the finely chopped bell pepper and 2/3 of the Feta.  Crumble the rest of the Feta over the top and bake 15-20 minutes more, or until the Feta is starting to melt and get lightly browned.  Serve hot.
Nutrition Facts

  4 Servings

Amount Per Serving
  Calories 177.6
  Total Fat 6.3 g
  Saturated Fat 4.2 g
  Polyunsaturated Fat 0.3 g
  Monounsaturated Fat 1.3 g
  Cholesterol 25.0 mg
  Sodium 576.7 mg
  Potassium 318.9 mg
  Total Carbohydrate 22.1 g
  Dietary Fiber 6.0 g
  Sugars 5.1 g
  Protein 9.7 g
  Vitamin A 12.1 %
  Vitamin B-12 7.9 %
  Vitamin B-6 16.6 %
  Vitamin C 54.9 %
  Vitamin D 0.0 %
  Vitamin E 1.7 %
  Calcium 16.9 %
  Copper 9.0 %
  Folate 27.9 %
  Iron 13.0 %
  Magnesium 7.6 %
  Manganese 17.3 %
  Niacin 5.1 %
  Pantothenic Acid     6.6 %
  Phosphorus     20.3 %
  Riboflavin 17.2 %
  Selenium 8.5 %
  Thiamin 10.9 %
  Zinc 10.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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