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Tag Archives: vegetables

Cinnamon Sugar Sweet Potato Fries

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I love fries. Who doesn’t? I found this recipe in an old Weight Watchers magazine.

1 1/2 Tbsp sugar

1 tsp cinnamon

2 sweet potatoes (1 lb each)

1/2 tsp salt

Preheat oven to 425. Line large rimmed baking sheet with silicone baking mat or parchment paper.

Combine sugar and cinnamon in small bowl; set aside.

Peel potatoes and cut lengthwise into 1/2 inch thick slices; cut each slice into 1/2 inch thick sticks (you should have 48 fries). Spread fries on prepared pan, making sure they do not touch or overlap. Spray with nonstick spray and sprinkle with salt.

Bake 20 minutes. Remove pan from oven; spray fries with nonstick spray and sprinkle with half of the sugar mixture. Flip fries and spray with nonstick spray and sprinkle with remaining sugar mixture. Bake 10 minutes longer. Remove from ove, toss well and bake until brown and tender, about 5 more minutes. Transfer to a wire rack and cool several minutes before serving.

Serving size: 8 fries per person

144 calories, 8 g total fat, 9 g sat fat, 277 mg sodium, 34 g total carbs, 9 g sugar, 5 g fiber, 2 g protein

Points Plus: 4

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Kale and Blueberry Salad

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I found this recipe on Southern Living’s website. I ran it through the WW calculator and found the original to be a little much in points for my tastes. I changed the sour cream to light sour cream and adjusted the servings from 6 to 8.

  • 6 Tbsp apple cider vinegar   
  •   1/4 small uncooked onion(s), grated   
  • 1/4 Tbsp Worcestershire sauce   
  • 1/8 Tbsp hot sauce   
  • 1 clove(s) (medium) garlic clove(s), minced   
  •   1/2 medium Granny Smith apple, grated   
  • 1 cup(s) low-fat buttermilk   
  • 6 Tbsp mayonnaise   
  • 6 Tbsp reduced-fat sour cream   
  • 3 Tbsp fresh tarragon, chopped   
  • 1 tsp kosher salt   
  • 1/2 tsp black pepper   
  • 1/2 tsp sugar   
  •   3/4 cup(s) (sliced) fresh radish(es), thinly sliced   
  •   4 medium uncooked carrot(s), cut into strips   
  •   3 cup(s) uncooked kale, thinly sliced   
  •   1 head(s) (large) uncooked red cabbage, shredded   
  •   1 cup(s) fresh blueberries   
  •   1 cup(s) raspberries   

Stir together first 6 ingredients in a jar with a tight-fitting lid; let stand 5 minutes. Add buttermilk and next 3 ingredients. Cover jar with lid; shake vigorously until blended and smooth. Add salt, pepper, and sugar to taste. Toss together radishes, next 5 ingredients, and 1/2 cup dressing in a large bowl; let stand 30 minutes. Season with salt and pepper. Serve with remaining dressing.

Serves 8. 5 WW PP

Vegetarian Spinach and Mushroom Lasagna

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I had something like this recently and it was heavenly. I found this recipe on SimplyRecipes and hope it meets my expectations. I have adjusted it a little to make it Weight Watcher’s friendly. This is 10 servings and 11 WW points. That seems like a lot of points but this can be a full meal in itself rather than separate components. I wouldn’t eat additional bread. If you want to eat a salad with it, that would make it more filling and get you more veggies.

  • 1 1/2 pound cremini mushrooms, roughly chopped
  • 1/2 pound shiitake mushrooms, roughly chopped
  • Salt
  • 1 generous cup of chopped onions
  • 1/8 cup olive oil plus more for keeping the noodles from sticking to each other
  • 4 cloves garlic, chopped (about 4 teaspoons)
  • 1 6-ounce can tomato paste
  • 2 cups tomato sauce
  • 1 28-ounce can crushed tomatoes (I recommend Muir Glen brand with added basil)
  • 1 cup water
  • 1 Tbsp dried thyme
  • 1/2 teaspoon red pepper flakes
  • 1 Tbsp sugar
  • 2 10-ounce boxes frozen chopped spinach, thawed, squeezed in clean towel of excess moisture
  • 1 lb whole wheat lasagna noodles (16 to 20 noodles)
  • 1 15-ounce container of part skim ricotta cheese
  • 1/4 cup chopped fresh basil
  • 1/4 pound Parmesan, grated (about 1 cup)
  • 12 oz shredded part skim mozzarella cheese
Place mushrooms in a large (6 to 8 quart), sauté pan on high or medium high heat. Stir them with a wooden spoon or shake the pan from time to time. You may hear them squeak. Sprinkle salt over the mushrooms. The mushrooms will sizzle and then start to release water. (Note that you are not adding fat at this point to the pan; this method of cooking mushrooms in their own moisture is called “dry sautéing.) Once the mushrooms start to release water into the pan, stir in the chopped onions. Cook until the mushrooms are no longer releasing moisture and the mushroom water has boiled away, about 5 minutes more.

Add the olive oil to the mushrooms and stir to coat. Sauté the mushrooms and onions for about a minute.  Add the garlic and cook for another minute. Stir in the tomato paste, cook for a minute longer. Reserve 1 cup of the tomato sauce (it will go in the bottom of the casserole dish), and put the remaining cup of tomato sauce into the pot with the mushrooms.  Add the large can of crushed tomatoes.  Add one cup of water. Stir in the thyme, sugar, and red pepper flakes. If you are using dried basil instead of fresh, add it now.  Bring to a simmer, then lower the heat and simmer on a low simmer, for 20 minutes.

Once sauce is simmering, salt the boiling pasta water, and add the dry lasagna noodles to the boiling water.  (The water should be at a vigorous, rolling boil.) Stir gently, making sure that the noodles are not sticking to each other. Set the timer for 8 minutes, or however long is indicated on the package of the noodles. Cook uncovered on a high boil. When the noodles are ready (al dente, cooked through but still firm to the bite), drain the noodles in a colander, and rinse them to cool them with cold water.  As you rinse them, gently separate them with your fingers so they don’t stick to each other. Prepare a couple large cookie sheets or baking sheets by spreading a tablespoon of olive oil over the baking sheets. Place the lasagna noodles on the sheets, gently coating them with a bit of that olive oil, and spreading them out. This will help keep them from sticking to each other while you finish the sauce and prepare the layered casserole.

Turn off the heat on the stovetop for the sauce. Preheat the oven to 350°F. Spread the one cup of reserved tomato sauce over the bottom of a large (preferably 10×15-inch) casserole dish. (If your casserole dish is smaller, you may need to add another layer as you go through this step.) Place a layer of lasagna noodles down over the tomato sauce, slightly overlapping. (For our 10×15-inch dish, we ultimately fit 3 layers of noodles, each layer with 6 noodles.  Then we had 2 extra noodles on which to nosh.) Sprinkle half of the ricotta cheese over the noodles. Sprinkle half of the defrosted, drained, and excess moisture squeezed out spinach over the ricotta.  Sprinkle half of the Mozzarella cheese over the spinach, and just a quarter of the pecorino cheese. Then spoon 1/3 of your mushroom sauce over the Mozzarella. Sprinkle half of the fresh basil over the sauce if using.

Repeat the layering process. Place a second layer of noodles over the sauce. Spread the remaining ricotta, spinach, and Mozzarella over the noodles. Sprinkle another quarter of the pecorino along with the Mozzarella. Top with another third of the mushroom sauce and the remaining fresh basil.  Layer your final layer of lasagna noodles over the sauce. Spread the remaining sauce over the lasagna noodles, and sprinkle with the remaining pecorino or parmesan cheese.

Pull out a sheet of aluminum foil large enough to cover the casserole dish. Spread a little olive oil over the inside of the piece of foil (the side that will have contact with the lasagna). Place the foil over the casserole dish and crimp the edges.

Bake at 350°F for 25 minutes, then remove the foil and bake uncovered for an additional 25 minutes.

Take the lasagna out of the oven when done and let it rest 10 minutes before cutting to serve. Once made, the lasagna will last a week in the fridge.

Easy Crockpot Veggie Beef Soup

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32 ounces beef broth
24 Ounces crushed tomatoes
5 each new potato, peeled and cut into pieces
1 1/2 cups baby carrots
1 1/2 cups pearl onions
1 cup okra, frozen, chopped
3/4 pound beef sirloin steak, cut into bite-sized pieces
1 tablespoon Italian Seasoning
salt and pepper, to taste
2 each bay leaves, whole

Place veggies in crockpot. Add pieces of steak. Pour in beef broth and crushed tomatoes. Add in 6 ounces of water. Add seasonings and bay leaves. Cook on high for 5 hours.

Note: You can always add more veggies…it only ups the calories minimally and you get lots of benefits. I would stay away from starchy veggies, though, such as corn. Starches turn into sugar when they hit your body.

Serves 8.

Per Serving (excluding unknown items): 241 Calories; 7g Fat (24.0% calories from fat); 18g Protein; 28g Carbohydrate; 5g Dietary Fiber; 31mg Cholesterol; 822mg Sodium.

Exchanges: 1 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat.

Crock Pot Ragout

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I found this on Family Circle’s website and really liked the idea. You can use a lot of yummy veggies and have a filling meal that isn’t overwhelming.

Ingredients

  • Ragout:
  • 1 tablespoon olive oil
  • 3 cups thinly sliced leek
  • 1 cup (1/2-inch-thick) slices carrot
  • 3 garlic cloves, minced
  • 3 cups cooked cannellini beans
  • 2 1/2 cups chopped fennel bulb
  • 2 cups (1/2-inch) cubed red potato
  • 1 cup chopped red bell pepper
  • 3/4 cup water
  • 1 teaspoon dried basil
  • 1/4 teaspoon salt
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon ground black pepper
  • 1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, drained
  • 1 3/4 cups organic vegetable broth
  • 1 (9-ounce) package frozen artichoke hearts, thawed
  • 2 cups chopped Swiss chard

 

  • Relish:
  • 1 cup boiling water
  • 6 sun-dried tomatoes, without oil
  • 3 cups shredded fennel bulb
  • 1 cup diced yellow bell pepper
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons olive oil
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

 

To prepare ragout, heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add leek, carrot, and garlic; cover and cook 5 minutes or until tender.

Place leek mixture in a 5-quart electric slow cooker. Add beans and next 11 ingredients (through artichokes). Cover and cook on high 8 hours or until vegetables are tender. Add chard; stir until chard wilts.

To prepare relish, combine boiling water and sun-dried tomatoes; let stand 15 minutes or until soft. Drain; chop. Combine sun-dried tomatoes and remaining ingredients; let stand 30 minutes.

Yield: 6 servings (serving size: 2 cups ragout and about 1/2 cup relish)

Calories: 289

Fat: 5.9g

Saturated fat: 0.8g

Monounsaturated fat: 2.8g

Polyunsaturated fat: 1.1g
Protein: 11.5g

Carbohydrate: 50.6g

Fiber: 13.9g

Cholesterol: 0.0mg

Iron: 4.9mg

Sodium: 603mg
Calcium: 167mg

Amy’s Favorite Veggies

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squash_grilled_done

 

This is my favorite way to have veggies. I can’t wait until prices are more affordable. I’m still having it, but I wish it was cheaper! I actually make this ahead due to my crazy work schedule. It’s a little easier to fix a lot at one time than try to fix meals daily since my schedule can be nuts. You can also add other veggies such as peppers, too. This is just my favorite combo.

4 medium zucchini, thinly sliced
4 medium yellow squash, thinly sliced
2 large yellow onions, thinly sliced
3 tablespoons olive oil
2 teaspoons dried oregano
2 teaspoons dried basil
salt and pepper, to taste

1. Place all veggies in 9×13 dish. Pour olive oil over veggies. Pour seasonings on top of veggies. Toss with hands until completely coated.

2. Bake in 400 degree oven for 20-25 minutes.

Serves: 8

Per Serving (excluding unknown items): 83 Calories; 5g Fat (53.9% calories from fat); 2g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 5mg Sodium.

Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 1 Fat.

Golden Potato-Cauliflower Soup

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Golden Potato-Cauliflower Soup

Meatless Monday!

Guess what day it is! MEATLESS MONDAY! I love potato soup. Why not make it healthier? Add some cauliflower! This came from Health magazine.

1 teaspoon ground cumin
1 teaspoon olive oil
1 cup french bread, cubed
2 teaspoons olive oil
1/3 cup shallots, finely chopped
2 1/2 cups cauliflower, sliced
3/4 pound Yukon Gold potatoes, peeled and chopped
28 ounces low sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon red pepper, freshly ground
1 teaspoon lemon juice

1. Preheat oven to 350°.

2. To prepare croutons, combine cumin and 1 teaspoon oil in a bowl; add bread cubes, and toss to coat. Spread bread cubes on a baking sheet. Bake at 350° for 10 minutes or until golden. Cool croutons slightly; set aside.

3. To prepare soup, heat 2 teaspoons oil in a large saucepan over medium heat. Add shallots and celery; cover and cook 2 minutes. Stir in cauliflower, potato, broth, salt, and pepper; bring to a boil.

4. Reduce heat, cover, and simmer 15 to 20 minutes or until vegetables are tender. Add lemon juice. Place vegetable mixture, in batches, in a food processor; process until smooth.

5. Divide soup evenly among 4 bowls; serve with croutons, and top with chives, if desired.

Serves 4.

Per Serving (excluding unknown items): 329 Calories; 5g Fat (14.7% calories from fat); 18g Protein; 53g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 1064mg Sodium.

Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.