Tag Archives: green onion

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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Miso Soup with Sweet Potato Dumplings

INGREDIENTS

1 pound sweet potatoes
1 tablespoon canola oil
2 cloves garlic, chopped
1 shallot, chopped
1/8 teaspoon red pepper flakes (optional, if you like a little heat)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups Bok Choy, chopped
1 cup bean sprouts
1 cup shelled Edamame
12 wonton wrappers
3 tablespoons white miso, plus more to taste
2 stalks green onion, thinly sliced

PREPARATION

  1. Heat oven to 375˚. Prick holes in potatoes. Bake on a baking sheet until soft, turning once, about 1 hour. Cool, then peel and mash. Heat oil in a small skillet over medium heat. Cook garlic and shallot, stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic mixture, salt and pepper into potatoes. Place Bok Choy, sprouts and Edamame in a pot with 2 cups water and set aside. Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato mixture in the center and make a fist to gather edges. Repeat with remaining wrappers and filling. Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered, until wrappers are translucent, 3 to 6 minutes. Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring to a boil. Remove from heat. Add miso, stirring until it dissolves. Divide among bowls; top with green onion.

Nutritional information per serving (serves 4):

286 calories, 6 g fat (0.5 g saturated), 47.8 g carbs, 8.3 g fiber, 11.5 g protein

from self.com

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Tofu Fried Rice

What a great, healthy option to have to satisfy the craving for Chinese take-out. I like to add extra veggies to mine, typically whatever I have on hand which tends to be bell peppers and broccoli. I also like to add water chestnuts, bamboo shoots, bean sprouts or baby corn if I have some of them handy. Keep in mind if you do add any of these, they are not calculated into the nutritional information so you’ll want to add them yourself.

Tofu Fried Rice Recipe

Ingredients

2 cups uncooked instant rice (or quinoa)
2 tablespoons grape seed oil, divided
1 (14-ounce) package reduced-fat firm tofu, drained and cut into (1/2-inch) cubes
2 large eggs, lightly beaten
1 large yellow or white onion, chopped
1 cup frozen peas and carrots, thawed
4 garlic cloves, minced
1 teaspoon minced peeled fresh ginger
2 tablespoons rice wine vinegar
3 tablespoons low-sodium soy sauce
1 tablespoon hoisin sauce
1/2 teaspoon sesame oil
Thinly sliced green onions

Directions

  1. Cook rice or quinoa according to package directions.
  2. While rice cooks, heat 1 tablespoon grape seed oil in a large nonstick skillet over medium-high heat. Add tofu; cook 4 minutes or until lightly browned, stirring occasionally. Remove tofu from pan, set aside until needed later. Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces. Remove from pan. Add the other tablespoon of grape seed oil to the pan. Add onions, peas and carrots, garlic, and ginger; sauté 2 minutes.
  3. While vegetable mixture cooks, combine rice wine vinegar, soy sauce, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring constantly. Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly. Garnish with sliced green onions (I like to use my kitchen shears to cut them quickly and easily); serve hot.

Nutritional Information

4 servings (serving size: 1 1/2 cups)

Amount per serving

  • Calories: 376
  • Calories from fat: 26%
  • Fat: 11g
  • Saturated fat: 2g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 5.1g
  • Protein: 15.8g
  • Carbohydrate: 50.6g
  • Fiber: 3.2g
  • Cholesterol: 106mg
  • Iron: 3.8mg
  • Sodium: 629mg
  • Calcium: 79mg

adapted from cooking light

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