Good Things From The Garden – vegetable recipes – Recipe
Don’t veg out this summer! Veg up with heart-healthy vegetable dishes.
It’s summertime. The garden’s working overtime, and the fridge is filling up. So what do you do with all those vegetables?
Here are a few suggestions.
* Set out a crunchy Garden Vegetable Platter piled high with your favorite vegetables served raw or tender-crisp with a side of tangy Pepper-Dijon Dressing.
* Put some of those spare zucchini to work in an Onion Zucchini Bread. It’s delicious hot or cold and a good complement for salad or soup.
* Sacrifice those yellow squash in a yummy Squash Gratin With White Cheddar Cheese. Even kids go for this flavorful baked-vegetable dish.
* Munch vegetables away in salads such as Tuscan Vegetable Potato Salad, a tasty combination of new potatoes, green beans, carrots, and red onion wedges in a low-fat dressing.
Try the following nutritious vegetable recipes from our Post test kitchen.
Garden Vegetable Platter With Pepper-Dijon Dressing
(Makes 4 servings)
2 medium beets(*)
1/2 pound green beans
1 cup fresh corn kernels (from 4
ears corn)
1 medium tomato, cut into wedges
1/2 medium cucumber, cut into chunks
1/2 medium red onion, thinly sliced
2 ounces feta cheese, crumbled
Dressing:
1 teaspoon Tabasco sauce
1 ounce balsamic vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon salt (if desired)
1 ounce olive oil
Cut stems from beets. Boil beets in enough water to cover in 3-quart saucepan. Reduce heat to low; cover and simmer 30 minutes or until beets are tender. Drain. When cool enough to handle, peel and cut into bite-size chunks.
Boil beans in enough water to cover in 2-quart saucepan. Reduce heat to low; cover and simmer 3-5 minutes until tender-crisp. Remove to plate with slotted spoon. In same saucepan, add corn kernels and boil. Reduce heat to low; cover and simmer 1-3 minutes or until tender. Drain.
Arrange piles of beets, green beans, corn, tomato wedges, cucumber, and red onion on large platter. Sprinkle with crumbled feta cheese. Cover and refrigerate until ready to serve.
Meanwhile, prepare dressing: combine Tabasco sauce, vinegar, mustard, and salt in medium bowl; whisk in olive oil until well blended.
To serve, spoon dressing over vegetables.
Per Serving (2 cups):
Calories: 249
Cholesterol: 7 mg
Sodium: 428 mg
Fiber: 5.9 gm
Carbohydrate: 27.6 gm
Protein: 7.3 gm
Fat: 12.1 gm
Diabetic exchange: 1 bread + 2 vegetables + 1/2 medium-fat meat + 2 fats
(*) Note: Or substitute cooked carrots, sugar snap peas, zucchini, or yellow squash for any of the garden vegetables listed here.
Onion Zucchini Bread
(Makes 12 slices)
3/4 cup skim milk
1/4 cup butter or margarine, melted
2 eggs or 1/2 cup egg substitute
1 large zucchini (3/4 pound), shredded
2 1/2 cups all-purpose flour
1/3 cup grated Parmesan cheese
1 1/3 cups French’s French Fried Onions
1 tablespoon baking powder
1 tablespoon chopped fresh basil
or 1 teaspoon dried
1/4 teaspoon salt (if desired)
Spray 9″ x 5″ x 3″ loaf pan with non-caloric vegetable-based spray. Whisk milk, butter or margarine, and eggs or egg substitute in medium bowl until well-blended. Stir in zucchini.
Combine flour, cheese, onions, baking powder, basil, and salt in large bowl. Stir milk mixture into dry ingredients, mixing just until dry ingredients are moistened. Spoon into prepared pan. Smooth top of batter and run knife down center.
Bake at 350 [degrees] F. 55-65 minutes or until toothpick inserted in center comes out clean. Cool on wire rack 10 minutes. Remove bread from pan to wire rack; cool completely. Cut into slices to serve.
Per Serving (1 slice):
Calories: 191
Cholesterol: 13 mg
Sodium: 279 mg
Fiber: 1.4 gm
Carbohydrate: 24.6 gm
Protein: 5.6 gm
Fat: 7.8 gm
Diabetic exchange: 1 1/2 breads + 1 1/2 fats
Mock Beef Stir-Fry
(Makes 4 servings)
1 1/2 cups Nutlettes[R] soy granules
1 1/2 cups low-salt beef broth
1 tablespoon oil
1/2 cup sliced onion
1 teaspoon minced garlic
1 cup sliced mushrooms
2 cups fresh-cut broccoli
1 cup fresh-cut green beans
1/2 cup julienne sliced green pepper
1/2 cup water
2 tablespoons teriyaki sauce or Beef
Broccoli Seasoning (lower in salt)
Reconstitute soy granules in broth.
Saute onions, garlic, and mushrooms in oil until onions are transparent.
Braise broccoli, green beans, and green pepper in water until crisp-tender.
Combine sauteed and braised vegetables. Fold in granules and teriyaki sauce or Beef Broccoli Seasoning. Stir-fry 3-5 minutes. Serve hot.
Per Serving (1 3/4 cups):
Calories: 205
Cholesterol: 0 mg
Sodium: 847 mg
Sodium: 677 mg (with seasoning)
Fiber: 7.3 gm
Carbohydrate: 20.9 gm
Protein: 18.3 gm
Fat: 5.4 gm
Diabetic exchange: 1 bread + 1 vegetable + 2 lean meats
Squash Gratin With White Cheddar Cheese
(Makes 4 wraps)
1/2 cup onions, thinly sliced
3 cups yellow squash, thinly sliced
1/4 teaspoon salt (if desired)
1/4 teaspoon freshly ground pepper
1 egg or 1/4 cup egg substitute
1/4 cup skim milk
1/4 pound white cheddar cheese, grated
2 teaspoons butter
Preheat oven to 350 [degrees] F. In medium saucepan, blanch onions and squash in small amount of boiling water until almost tender, about 2-3 minutes. Drain well. Arrange in 2-quart baking dish. Add salt and pepper to taste.
In medium bowl, combine egg or egg substitute, milk, and cheese. Pour over squash mixture and dot with thin slices of butter. Bake 45 minutes. Cut into squares to serve.
Per Serving (1 cup):
Calories: 170
Cholesterol: 35 mg
Sodium: 343 mg
Fiber: 1.5 gm
Carbohydrate: 7.8 gm
Protein: 9.2 gm
Fat: 11.3 gm
Diabetic exchange: 1 1/2 vegetables + 1 medium-fat meat + 1 fat
Tuscan Vegetable Potato Salad
(Makes 4 servings)
3 cups small new potatoes, quartered
1-2 ounces water
1/4 pound green beans, cut into 2″ pieces
1/4 pound carrots, diagonally sliced
1/2 red onion, cut into wedges
1/2 cup Light Done Right or fat-free
Italian dressing
Place potatoes and water in 3-quart microwaveable casserole; cover. Microwave on High 10 minutes. Add remaining vegetables. Microwave 10-12 minutes or until vegetables are tender. Drain. Toss vegetables and dressing. Refrigerate several hours. Sprinkle with grated Parmesan cheese, if desired.
Per Serving (about 3/4-1 cup):
Calories: 131
Cholesterol: 0 mg
Sodium: 401 mg
Fiber: 3.0 gm
Carbohydrate: 27.7 gm
Protein: 3.2 gm
Fat: 0.8 gm
Diabetic exchange: 1 1/2 breads + 1 vegetable + trace fat
Balsamic Mushrooms
(Makes 4 servings)
1/2 pound Portobello or shiitake
mushrooms, with caps unopened
1 tablespoon extra virgin olive oil
Salt (if desired)
1/2 teaspoon pepper medley
1 tablespoon balsamic vinegar
Toss mushrooms with olive oil, salt, and pepper medley. Grill mushrooms over medium-hot fire until nicely browned, 2-3 minutes per side, then return them to bowl. Sprinkle with vinegar. (Cool to room temperature before serving.)
Per Serving (about 3/4 cup):
Calories: 86
Cholesterol: 0 mg
Sodium: 206 mg
Fiber: 0.8 gm
Carbohydrate: 3.4 gm
Protein: 1.7 gm
Fat: 7.2 gm
Diabetic exchange: 1 1/2 fats + 1/2 vegetable
Zucchini Red Pepper Saute
(Makes 4 servings)
2 small zucchini (about 2 cups)
1 red pepper, sliced in thin strips
1/4 teaspoon white pepper or black pepper
1 teaspoon Spike
1/4 teaspoon garlic powder
1 teaspoon Italian Blend
2 tablespoons olive oil
Wash zucchini and trim, but do not peel. Slice in rounds about 1/4″ thick. Mix together remaining spices. Sprinkle over zucchini and pepper; toss until seasoning is well distributed. Heat oil in skillet; add zucchini and pepper; saute until browned on both sides, about 10 minutes. Serve hot.
Per Serving (1/2 cup):
Calories: 83
Cholesterol: 0 mg
Sodium: 19 mg
Fiber: 1.2 gm
Carbohydrate: 3.5 gm
Protein: 1.1 gm
Fat: 7.1 gm
Diabetic exchange: 1 1/2 fats + 1/2 vegetable
Celery, Carrot, and Onion Medley
(Makes 4 servings)
2 cups tender celery stalks, cut in
2″ lengths
1 carrot, thinly sliced
1/4 cup chopped onion
1/2 teaspoon dried rosemary
2 teaspoons low-salt chicken bouillon
granules
1/2 cup hot water
1 tablespoon arrowroot or cornstarch
1/4 teaspoon salt (if desired)
1/2 teaspoon pepper medley
1 cup skim milk
1 tablespoon fresh parsley
Put celery, carrot, onion, and rosemary in saucepan. Combine bouillon granules and water; pour over vegetables. Cover, bring to boil, then simmer 10 minutes or until tender. Stir arrowroot, salt, pepper medley, and milk together. Add to vegetables. Cook over medium heat, stirring until sauce thickens. Serve garnished with fresh parsley.
Per Serving (3/4 cup):
Calories: 58
Cholesterol: 1 mg
Sodium: 239 mg
Fiber: 1.6 gm
Carbohydrate: 10.6 gm
Protein: 3.1 gm
Fat: 0.3 gm
Diabetic exchange: 1 1/2 vegetables + 1/4 skim milk
Oriental Green Beans
(Makes 4 servings)
2 cups green beans
1 small can (1/4 cup) water chestnuts,
sliced
1 tablespoon butter or margarine
1/4 teaspoon salt (if desired)
1/4-1/2 teaspoon pepper medley
1 teaspoon Oriental Spice Blend
1 teaspoon lemon juice
Cook beans until crisp-tender. Drain water chestnuts. Melt butter or margarine and stir in remaining ingredients. Add water chestnuts and seasoned butter to beans. Toss to mix well.
Per Serving (3/4 cup):
Calories: 56
Cholesterol: 8 mg
Sodium: 231 mg
Fiber: 2.4 gm
Carbohydrate: 5.8 gm
Protein: 1.2 gm
Fat: 3.0 gm
Diabetic exchange: 1 vegetable + 1/2 fat
Zucchini Parmesan
(Makes 4 servings)
3 cups zucchini, sliced
2 teaspoons low-salt chicken granules
1/4 cup chopped onion
3/4 teaspoon ginger
1 teaspoon Season-All or Spike
2 medium to large tomatoes (2 cups)
1/4 cup water
2 tablespoons Parmesan cheese
Put sliced zucchini into deep-fry pan. Mix together chicken bouillon granules, onion, ginger, and seasoning. Sprinkle over zucchini and toss. Slice tomatoes into wedges and put on top of zucchini. Add water and simmer 20 minutes. Sprinkle with Parmesan cheese.
Per Serving (1 cup):
Calories: 66
Cholesterol: 2 mg
Sodium: 220 mg
Fiber: 2.6 gm
Carbohydrate: 10.2 gm
Protein: 3.5 gm
Fat: 1.2 gm
Diabetic exchange: 1 1/2 vegetables + 1/2 lean meat
Garden Vegetable Salad
(Makes 2-3 servings)
1 cup each broccoli flowerets and
cauliflowerets
4-5 cherry tomatoes, halved
1/4 cup fat-free ranch dressing
2 tablespoons grated Parmesan cheese
Toss all ingredients.
Per Serving:
Calories: 102
Cholesterol: 3 mg
Sodium: 204 mg
Fiber: 2.1 gm
Carbohydrate: 8.0 gm
Protein: 3.1 gm
Fat: 6.3 gm
Diabetic exchange: 1 1/2 vegetables + 1 1/2 fat
RELATED ARTICLE: Taking Vegetables to Heart
Eating a variety of fruits and vegetables is good for your heart. Researchers now recommend the five-a-day rule–eating five or more servings a day of fruits and vegetables for maximum protection from heart disease and cancer. Recently, ischemic stroke was added to the list. A study of more than 100,000 men and women showed a 31 percent lower risk for stroke among daily fruit-and-vegetable eaters. Cruciferous, leafy green vegetables and citrus fruits and juices were found to be especially protective against ischemic stroke.
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