Tag Archives: parmesan

Balsamic Roasted Green Beans with Mushrooms, Onions and Parmesan

 

Ingredients:

8 oz. mushrooms, sliced in 1/2 inch slices
1 lb. fresh green beans
1 large onion, chopped
1 1/2 T olive or grapeseed oil
1 T balsamic vinegar
salt and fresh ground black pepper to taste
2 T finely grated Parmesan cheese

Instructions:

Preheat oven to 450F. Wash mushrooms and let drain on paper towels (or spin dry in salad spinner) While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces. Cut mushrooms and onions into slices that are roughly 1/2 inch thick.Place cut beans, onions and mushrooms into a Ziploc bag or plastic bowl. Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so beans and mushrooms are not crowded. Roast 20-30 minutes, check after 20 minutes and give more time if needed. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve warm.

Nutritional Information per serving (serves 4)

  Calories 97.1
  Total Fat 6.0 g
  Saturated Fat 1.2 g
  Polyunsaturated Fat 0.5 g
  Monounsaturated Fat 4.0 g
  Cholesterol 2.0 mg
  Sodium 55.3 mg
  Potassium 294.3 mg
  Total Carbohydrate 9.2 g
  Dietary Fiber 4.1 g
  Sugars 0.3 g
  Protein 3.6 g

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Filed under Vegetables and Vegetarian Dishes

Kale and Quinoa Casserole

So, I’ve been looking at this recipe off and on for about a week now, trying to decide if I thought it sounded good enough to make. I wasn’t sure about the recipe calling for lettuce (in a baked casserole…sounded sketchy). It just seemed wrong. Well, I decided to give it a try anyway, and at this point I’ll go ahead and say it was purely to satisfy my curiosity as to whether or not it would actually turn out good with the lettuce in it, and also since most of the reviews on the recipe were good. Turns out that it actually tastes really good! How about that?! I did make changes to the recipe and have included those changes in my directions and ingredient list below. Feel free to check out the original recipe HERE (thanks vegetariantimes), in case you’d prefer to make it that way instead. After tasting this dish, I think next time I may add some corn and sun dried tomatoes as well. Make sure that you season this dish well and to your liking; if you don’t you will probably think it’s too bland.
 
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½ cup quinoa, (rinsed and drained if needed)
1 cup water (or any flavor stock, I used vegetable stock)
1 large bunch Kale (1 to 1 ¼ lb.), torn off the stem and into bite-sized pieces
1 head romaine lettuce, chopped (use the entire leaf, including stem)
2 Tbsp. olive oil, divided
1 large onion, chopped
1 cup chopped bell peppers, any color (I used red, orange and green)
2 green onions, chopped
1 Tbsp. minced garlic
1 tsp. dried dill
2 tsp. Mrs. Dash original flavor
1 tsp. Oregano
sea salt and fresh ground pepper to taste
1/2 cup crumbled feta cheese
2 eggs and 3 egg whites, lightly beaten
non-stick pan spray
4 Tbsp. shredded Parmesan cheese (optional, topping)
1/4 cup chopped almonds (optional, topping)
 
Directions
 
Preheat oven to 350.
Cook quinoa according to directions on package, set aside.
Heat a 5 quart pan over medium-low heat. Add 1 Tbsp. oil to pan, then add kale and let cook until wilted down to about 1/2 it’s original volume (took mine about 5-8 minutes). Then add the lettuce and cook an additional 2-3 minutes, until slightly wilted. Transfer to a large mixing bowl.
In the same 5 quart pan, heat 1 Tbsp. oil over medium heat and add chopped onion and bell peppers. Cook until they start to get tender. Add garlic and cook 1-2 minutes more. Add the onion/pepper mixture and quinoa to the kale/lettuce mixture, then add the green onions, seasonings, feta and beaten eggs. Mix well.
Spray a 9 inch pie dish and spread mixture evenly into the dish. Bake, covered, for 25 minutes. Remove cover, sprinkle optional toppings on (parmesan cheese and almonds) and bake for another 20-30 minutes, until cooked all the way through and golden brown.
 
 

nutritional information

Per Slice (serves 6):

  • Calories: 233
  • Protein: 10 g
  • Total Fat: 13 g
  • Saturated Fat: 4 g
  • Carbohydrates: 20 g
  • Cholesterol: 115 mg
  • Sodium: 149 mg
  • Fiber: 7 g
  • Sugar: 4 g

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Tilapia Tuesday

Grilled Tilapia with Smoked Paprika and Parmesan Mashed Cauliflower

adapted from Cooking Light

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Garlic Mashed Cauliflower:
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup nonfat buttermilk
4 teaspoons grape seed oil (or extra virgin olive oil) divided
1 teaspoon butter
1/2 teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives for garnish

Fish:
1 1/2 tablespoons olive oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 (6-ounce) tilapia fillets
Cooking spray

Preparation

  1. To prepare Parmesan Mashed Cauliflower, Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
  2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Cover and keep warm until the fish is prepared.
  1. To prepare the fish, heat a large nonstick grill pan over medium-high heat. Combine oil, paprika, garlic powder, 1/2 teaspoon salt, and pepper in a bowl, stirring well. Rub fish evenly with oil mixture. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork.

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Filed under Seafood, Vegetables and Vegetarian Dishes