Category: Vegetables

Roasted Tomatillo Salsa

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This is definitely one of my most favorite salsas.  Now that the tomatillos in our garden are finally starting to come on, I’m making this like crazy!  I’ve tried several variations of tomatillo salsa and this has become my favorite.  I usually prefer a green salsa over a red salsa.  Perhaps it’s the extra tang that comes from a tomatillo.  And, a roasted tomatillo . . . don’t even get me started.  I love how this recipe instructs us to roast all the veggies.  It definitely gives it a nice, roasted flavor and the roasting helps to bring out the sweetness of the tomatillos, garlic, and onion!  SO GOOD!

Another great thing about the salsa (as with most salsas), it’s pretty darn low in calories and it’s made primarily of veggies.  So, in my book . . . this stuff is “free” and we can eat as much as we want.  Unfortunately the baked 9-grain chips (Tostito Brand) are another story!  So, let’s focus on putting this delicious salsa on our eggs, potatoes, over chicken, alongside these Taquitos, or eating it by the spoonfuls out of it’s container.  It’s really that yummy!

Roasted Tomatillo Salsa
Adapted from Our Best Bites

1 lb. tomatillos, husks removed (about 6 medium)
3-4 cloves garlic, unpeeled
1 small yellow or white onion, peeled and quartered
1 jalapeño pepper, cut in half lengthwise (remove seeds & membranes for less heat)
1 tablespoon olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 cup chopped cilantro
juice of 1-2 limes (depending on how “juicy” you want your salsa)
1/4-1/3 cup chopped green onions

Preheat the oven to 500 degrees. Line a baking sheet with aluminum foil and set aside.

After husking the tomatillos, rinse them well in cool water (they can be sticky). Cut the stems and hard portions (if any) off the tomatillos and cut any very large ones in half.

Combine the tomatillos, unpeeled garlic, onion, and the jalapeno on the lined baking sheet. Drizzle with olive oil and toss the ingredients with your hands to make sure they are all well-coated.

Place the baking sheet in the preheated oven and bake for 15 minutes. If the vegetables have not charred, turn the broiler on to high and cook for 3-5 more minutes or until the skins of the peppers and tomatillos begin to turn black. Remove from the oven and allow to cool.

When the vegetables have cooled, carefully squeeze the skin of the roasted garlic, releasing the soft, roasted garlic clove, into the jar of a blender or workbowl of a food processor. Add the remaining roasted vegetables and then add the salt, pepper, and lime juice. Process until the desired consistency is reached and then transfer to a serving dish. Stir in the chopped cilantro and green onions and serve with chips.

Makes Approximately 2 Cups.

Nutritional Information (Per Tablespoon)
Calories:  10
Protein:  0.2g
Carbs:  1.4g
Fat:  0.6g (0.1g – Sat.)
Fiber:  0.3g
Sugars:  0.7g

Mexican Tomato & Corn Salad

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Tomato, Corn, Cilantro, Lime, Queso Fresco

This side dish is fresh, tangy, flavorful, and sweet!  The sweet corn and cherry tomatoes are coated with a tangy dressing that leaves you wanting more!  With fresh corn and cherry tomatoes in season, now is the PERFECT time to be making this salad.  However, I think it’s so good that the salad will still be a home run in the winter too!  You can cut corn kernels directly off the ear, or use frozen corn.  Also, Queso Fresco cheese is a Mexican cheese that you can usually find in most grocery stores among the other cheeses.  (If you can’t find it, feta cheese is most widely used as a substitute.)  We loved the change-up that this salad gave us (as compared to usual carbohydrate side dishes like potatoes or rice . . . . although we love those too).  I craved it for days after I made it (thank goodness I had leftovers)!

*Note:  If you need/want to save some unnecessary calories, pull the cheese out of the recipe.  That will save you 40 calories & 3 grams of fat per serving.

Mexican Tomato and Corn Salad
Adapted from melskitchencafe.com

For the salad:
1 teaspoon olive oil
1 1/2 cups fresh or frozen corn kernels
2 cups halved grape or cherry tomatoes
2 oz. crumbled queso fresco cheese
2 tablespoons chopped fresh cilantro
salt and pepper to taste

For the dressing:
1 tablespoon freshly grated lime zest (zest the lime(s) before juicing)
1 tablespoon fresh lime juice
1 tablespoon white wine vinegar
1 tablespoon olive oil
1 tablespoon minced garlic (from about 3 garlic cloves)

In a large skillet, heat the 1 teaspoon olive oil over medium heat. Stir in the corn and cook until soft (but not mushy), 3-5 minutes, stirring/tossing occasionally. Cool corn slightly and set aside.

Whisk together the lime zest, lime juice, vinegar, 1 tablespoon olive oil and garlic in a small bowl.

In a medium bowl, combine the tomatoes, cheese, cilantro and corn. Toss the salad with the vinaigrette and season with salt and pepper to taste.

Serves 4 (Makes Approximately 4 Cups).

Nutritional Information (Per Serving = Approximately 1 Cup)
Calories:  160
Protein:  5.9g
Carbs:  19g
Fat:  8.2g (2.7g = Sat.)
Fiber:  2.7g
Sugars:  4.5g

Classic Sloppy Joes

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These Sloppy Joes have a classic taste, they are super easy to make, and very kid friendly.  As true to America’s Test Kitchen recipes, this one does not fall short on flavor or texture.  I think it’s a brilliant idea to use mushrooms to help add bulk to the filling, but also to hide veggies from the kids (or adults who also cringe at veggies).  The mushrooms add a great meaty flavor (without adding very many calories).  Even better, the finely chopped mushrooms are hidden in the thick sauce and look just like bits of ground turkey.  Genius!  I used canned mushrooms because that’s what I had on hand.  However, you can use fresh mushrooms without any problem, but if you do, add them to the skillet with the onion so they can cook down.

The filling can be made ahead of time and refrigerated in an airtight container for up to 3 days.  It’s easy to reheat in a saucepan over medium-low heat or in the microwave on a medium power.  (Thus, it’s not a bad idea to double this recipe so you have a meal for later in the week that doesn’t take you any time.  The filling will freeze well too.)

I served these on my Fit Burger Buns, but the nutritional information reflects serving them on sandwich thins.  The servings are VERY generous!  If you have little people to serve, I’m sure this recipe can stretch to 6 or more servings (depending on how much/little your kiddies will eat).

Classic Sloppy Joes
Adapted from The America’s Test Kitchen Healthy Family Cookbook

2 teaspoons extra virgin olive oil
1 small onion, minced
1 garlic clove, minced
1 teaspoon chili powder
12 ounces ground turkey (93% lean)
1 (8-ounce) can tomato sauce
1/4 cup water
1/4 cup ketchup
1 tablespoon Worcestershire sauce
1 teaspoon cider vinegar
1 teaspoon brown sugar
1 (8-ounce) can mushrooms, chopped fine
salt and pepper
4 whole-wheat sandwich thins (100 calories each)

Heat oil in a 12-inch nonstick skillet over medium heat until shimmering.  Add the onion and cook until softened and lightly browned, 6 to 8 minutes.  Stir in the garlic and chili powder and cook until fragrant, about 30 seconds.

Stir in the turkey and cook, breaking up the meat with a wooden spoon, until no longer pink, about 4 minutes.  Stir in the tomato sauce, water, ketchup, Worcestershire, vinegar, sugar, and mushrooms.

Bring to a simmer and cook until the sauce has thickened slightly, about 5 minutes.  Season with salt and pepper to taste, divide the mixture among the hamburger buns, and serve.

Serves 4.

Nutritional Information (Per Serving = 1 Sloppy Joe)
Calories:  311
Protein:  24.5g
Carbs:  35.6g
Fat:  9.8g (2.3g)
Fiber:  7.6g
Sugars:  10.7g

Mediterranean Quinoa Salad

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Quinoa, Cucumber, Tomato, Olives, Feta Cheese, Balsamic Vinegar, Lemon

If this salad doesn’t scream, “Take me to your next BBQ!” then I don’t know what does!  This is a unique salad that most people haven’t tried, but trust me when I tell you that everyone who has tried this salad when I’ve made it . . . has loved it!  Since quinoa is still kind of making it’s way into the food world, most people look at the salad and wonder what in the world that funny grain is!  I briefly explain and then tell them to try it.  Then, I watch with a big smile on my face as each person surprisingly loves the taste and goes back for more!  This is great for a BBQ because it can be served at room temperature or chilled.  So, it travels well and isn’t particularly temperature sensitive.

I have a sister who loves food like I do.  We kind of gave her the “food snob” label in the family (lovingly, of course) because she is ALWAYS on the lookout for the next best restaurant or food find.  We share a love of good food and when we find a dish that we love, we always share it with each other.  This, my friends, is one of her finds that she graciously shared with me.  And, I’m SO glad she did because it’s a keeper!  The Mediterranean flavors come together is such a delightful way.  This salad tastes fresh thanks to the veggies and herbs, it tastes tangy thanks to the balsamic vinegar, and is well-rounded with a slightly salty bite thanks to the feta cheese.  Don’t worry; when I recently made this . . . I made the ENTIRE batch.  Yep!  It serves 20, and I made the whole blasted thing.  I wanted to eat the leftovers for days.  Yes, I did share about one third of it with friends, but Beau and I have been enjoying the rest these last few days.  It works great as a side dish (it’s a great complex carb exchange for rice) or it can easily be made into a main dish.  I’ve been eating it for lunch and just adding some protein to it and it’s deeeelish!

I thank my sweet sister for this recipe and if you try it, you’ll be thanking her too!!

MEDITERRANEAN QUINOA SALAD
Recipe Source: Amber Hunter (sister)

4 cups water
4 tsp. vegetable stock (I used Better than Bouillon from Costco)
3 cloves garlic, smashed
2 cup uncooked quinoa (Red/White or a mix)
1 large red onion, diced
1 English cucumber, chopped
1 pint cherry/pear shaped tomatoes, halved
1/2 cup chopped kalamata olives
1/2 cup crumbled feta cheese
1/4 cup chopped fresh parsley
1/4 cup chopped fresh chives
1/2 teaspoon salt
2/3 cup fresh lemon juice
1 tablespoon balsamic vinegar
1/4 cup olive oil

Directions

Bring the water, bouillon, and garlic to a boil in a saucepan. Stir in the quinoa, reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes. Discard the garlic clove and scrape the quinoa into a large bowl.

Gently stir the onion, cucumber, tomatoes, olives, feta cheese, parsley, chives, and salt into the quinoa. Drizzle with the lemon juice, balsamic vinegar, and olive oil. Stir until evenly mixed. Serve warm or refrigerate and serve cold.

Makes Approximately 10 cups.   Serves 20.

Nutritional Information (Per Serving = 1/2 Cup)
Calories:  119
Protein:  3.2g
Carbs:  15.1g
Fat:  5.1g (0.7g = Sat)
Fiber:  1.4g
Sugars:  2g

Strawberry Salad wtih Creamy Orange & Poppy Seed Vinaigrette

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Summer Salad with Strawberries and Almonds

It’s spring time and the strawberries are fresh in season!  When there are good strawberries around, I love to make YUMMY strawberry salads.  They taste so fresh and the strawberries bring in a sweet flavor without very many calories.

This strawberry salad is perfect for spring and summer.  I often take it to parties when asked to bring a side dish and people constantly ask me for the recipe.  The funny thing is that the salad is SUPER easy.  It’s the dressing that really makes this salad magical (well, and the strawberries too).  I’m actually REALLY happy that I’m finally getting this up on my blog so that when people ask me for the recipe I can tell them that they can find it here (rather than emailing them a copy or something).

The Creamy Orange & Poppy Seed Vinaigrette is made with freshly squeezed orange juice and I add a little Greek yogurt to it which gives it a nice zing . . . as well as a nice color.  When this orange flavored dressing is drizzled over the strawberries you’ll see how the magic happens.  The flavors were meant to be paired together!

This salad is great if you want to use it as a side dish.  You can also add grilled chicken to it if you want to make it into a meal for lunch or dinner.  I usually toast my slivered almonds on the stovetop in a skillet before putting them on my salad (for extra flavor), but this step isn’t necessary.

All I know, is this spring and summer salad is super delicious!  Give it a whirl while the strawberries are top notch.

Strawberry Salad with Creamy Orange & Poppy Seed Vinaigrette
Adapted from Annie’s Eats

For the Vinaigrette:
1/3 cup apple cider vinegar
1/2 cup sugar
2 tablespoons minced shallot (or red onion)
1/4 teaspoon dry mustard
1 teaspoon salt
6 tablespoons nonfat Greek yogurt
3 tablespoons freshly squeezed orange juice
6 tablespoons canola or olive oil
1 teaspoon poppy seeds

For the Salad:
romaine lettuce, washed and dried
strawberries, hulled and sliced
slivered almonds, toasted
red onion, sliced thin
red, yellow, or orange bell pepper, sliced

In the bowl of a food processor (or blender), combine the vinegar, sugar, shallot, dry mustard, salt, Greek yogurt and orange juice.  Process to blend well.  With the feed tube open and the processor on, add the oil in a steady stream and continue processing until incorporated.  Add the poppy seeds and pulse briefly just until blended (sometimes I just stir these in at the end).  Transfer to an airtight container and refrigerate until ready to use.

To make the salad, chop the lettuce into bite-size pieces.  Plate individual servings of the lettuce on salad plates.  Top each serving with strawberries (1/3 cup slices), slivered almonds (1 tablespoon), red onion (as much as you want), and bell pepper (as much as you want).  Drizzle lightly with 1 tablespoon of the poppy seed dressing and serve immediately.

Nutritional Information (Per Serving – Salad & Dressing)
Calories:  121
Protein:  3.5g
Carbs:  14.7g
Fat:  6.1g (0.6g = Sat.)
Fiber:  4.1g
Sugars: 9.6g

Nutritional Information (Per Serving – Salad Only)
Calories:  85
Protein:  3g
Carbs:  10g
Fat:  4.3g (0.3g = Sat.)
Fiber:  4.1g
Sugars: 5.3g

Nutritional Information (Per Serving – 1 T. Dressing Only)
Calories:  36
Protein:  0.5g
Carbs:  4.7g
Fat:  1.8g (0.3g = Sat.)
Fiber:  0g
Sugars:  4.3g

Smoky & Creamy Green Cabbage

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I’m usually on the hunt for some good vegetable side dishes to help change up our dinner meals.  I came across a creamy cabbage recipe and, while it sounded delicious, it certainly wasn’t calorie-friendly.  So, I did some research and eventually came up with my own little version.  And . . . I think it is quite delicious.  I love how it has a slight hint of creaminess without feeling or tasting heavy, a subtle smoky flavor, and yet the cabbage still shines through as the main ingredient (Iron Chef anyone?).  It is tasty and I think it would pair very well with just about any main course.

Smoky & Creamy Green Cabbage

1/2 tablespoon canola oil
1/4 cup red onion, diced
1 head green cabbage (about 2 pounds), cored and sliced thin
1 cup low-sodium chicken broth
1/8 cup white cooking wine
1/4 teaspoon smoked paprika
1/4 cup fat free half-and-half
salt and pepper

Heart the oil in a large Dutch oven over medium-high heat until shimmering.  Add the red onion and cook until softened, about 2 minutes.

Stir in the cabbage, broth, wine, paprika, and 1/2 teaspoon salt and bring to a simmer.  Cover and cook, stirring occasionally, until the cabbage is wilted and tender, 10 to 15 minutes.

Stir in the half-and-half and cook, uncovered, until it is slightly thickened, 2 to 4 minutes.  Season with salt and pepper to taste and serve.

Serves 6.

Nutritional Information (Per Serving = 1/6 of Recipe)
Calories:  60.7
Protein:  0.5g
Carbs:  12.9g
Fat:  1.4g (0.2g = Sat.)
Fiber:  5.5g
Sugars:  6.2g

Maple & Cinnamon-Glazed Acorn Squash

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I’m pretty sure I’ve declared my love for squash before (how can there be squash haters out there, seriously!?).  This recipe is also on my love list.  The squash is great, but it’s SUPER great when it’s topped with a sweet glaze that consists of maple and cinnamon.  Talk about a serious flavor boost!  We ate this for our dinner carbohydrate last night and I seriously couldn’t wait to throw it up on the blog.

I used acorn squash here, but you can substitute with buttercup, butternut, kabocha, or delicata squash.  You’ll just want to make sure your substitute is similar in size as the recipe calls for (about 1 pound).    You’ll also want to note that different squash may cook faster than others.  Thus, it would be a super idea for you to check for doneness after 30 minutes.

I must mention that the glaze caramelizes over the squash.  Now, anything that “caramelizes” has got to be good, right!?  Well, in this case it definitely was!

Maple & Cinnamon-Glazed Acorn Squash
Adapted from The America’s Test Kitchen Healthy Family Cookbook

1 small acorn squash (about 1 pound), halved and seeded
1/2 teaspoon extra virgin olive oil
1/4 cup sugar-free maple syrup
1/8 teaspoon ground cinnamon
1/8 teaspoon salt
pinch of ground black pepper
pinch of cayenne pepper

Adjust an oven rack to the lower-middle position and heat the oven to 400 degrees.  Line a rimmed baking sheet with aluminum foil and lightly spray with cooking spray.  Brush the cut sides of the squash with the oil and lay cut-side down on the prepared baking sheet.  Roast until tender (the tip of a paring knife can be slipped into the flesh with no resistance), 35 to 45 minutes.

When the squash is tender, whisk the maple syrup, cinnamon, salt, pepper and cayenne together in a microwave-safe bowl and microwave on high until it has reduced to a glaze that measures about 1/8 cup, 2 to 3 minutes.

Flip the squash over, score the flesh using the tip of a paring knife.  Score a 1/2-inch crosshatch design into the cooked squash, about 1/2 inch deep.  Evenly spread the warm maple glaze over the squash.  Continue to roast until the glazed side begins to brown and caramelize, 5 to 10 minutes.  Serve.

Serves 4.

Nutritional Information (Per Serving = 1/4 of Acorn Squash)
Calories:  76
Protein:  1.3g
Carbs:  19.5
Fat:  0.7g (0.1g = Sat.)
Fiber:  5g
Sugars:  0g

Crispy Kale Chips

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This is such a tasty low-calorie, nutrient packed snack!  Kale chips are not a new idea.  The concept of baking kale until crisp has been around for quite some time.  When I first heard about it I thought it sounded super strange, but I didn’t want to knock it until I tried it.  I tried it and I love it!

It’s a great alternative to potato chips (or something like that).  These don’t taste exactly like potato chips, but they satisfy that salty, munchy craving that we all tend to get at times.  And instead of loading up on empty calories from the naughty carby-snacks, these work as a SUPER great substitute!  You might find me making these as a side for lunch (with my sandwiches), in the late afternoon for a snack, or even as a side dish at dinner.  Why not?  They’re a cinch to make and they have such a LOW calorie count.  Yay!  Yay!  Yay!

Crispy Kale Chips
Adapted from Allrecipes.com

1 bunch kale (about 6 oz.)
2 teaspoons extra virgin olive oil
1/2 teaspoon kosher salt

Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper or a silicon baking mat.

Wash and thoroughly dry kale with a salad spinner. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Drizzle kale with olive oil and sprinkle with seasoning salt. Gently toss until all pieces of kale are lightly coated with oil (I do this in a big bowl with a rubber spatula or with my hands).

Bake until the edges start to brown but are not burnt, 10 to 15 minutes. My oven takes about 12 minutes and they come out perfectly.  If you over cook these, they will taste bitter so watch them closely towards the end of the baking time.

Serves 4.

Nutritional Information (Per Serving = 1/4 of Recipe)
Calories:  31.7
Protein:  0.8g
Carbs:  2.4g
Fat:  2.5g (0.4g = Sat.)
Fiber:  0.9g
Sugars:  0.5g

Roasted Butternut Squash Soup With Agave & Nutmeg

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I don’t know if you remember, but in a previous post I raved about my love for butternut squash.  It’s a good thing I love it because we grew it in our garden this past summer and we’re still eating it today!  There’s nothing like being able to eat your garden-grown produce during the winter months and we are still diggin’ this squash.

Butternut squash soup can be made and flavored in several ways.  This is one of my favorites, perhaps because of my likeness for sweet things and the agave and nutmeg reflect such sweetness.  It is such a wonderful compliment to the squash and it makes it taste so comforting too!  I used freshly grated nutmeg, but if you don’t have whole nutmeg to grate . . . you can use ground nutmeg too.

I love roasting the squash when I make butternut squash soup because it really helps to maximize the flavor before adding it to the soup.  The roasting method will help to caramelize their natural sugars and their flavor is intensified.  Oh, it’s so delicious!

Go ahead and give this soup a try.  It’s so yummy!

Roasted Butternut Squash Soup with Agave & Nutmeg
Adjusted from America’s Test Kitchen (The Best Soups & Stews)

3 pounds butternut squash (about 1 large), peeled, seeded, and cut into ½-inch chunks
1 onion, halved and sliced ½-inch thick
4 teaspoons extra virgin olive oil
salt and pepper
6 cups low-sodium chicken broth
1 teaspoon salt
½ cup nonfat half-and-half
1 tablespoon agave nectar
Grated nutmeg, to taste

Adjust the oven racks to the upper-middle and lower-middle positions and heat the oven to 450 degrees.  Toss the squash and onion with 1 tablespoon olive oil and 1/2 teaspoon salt, then spread out over two rimmed baking sheets.  Roast, stirring occasionally, until the vegetables are lightly browned and softened, 30 to 40 minutes.

Heat the remaining 1 teaspoon oil in a large Dutch oven over medium heat until shimmering.  Add the roasted vegetables and cook, stirring often, until the squash begins to break down, 3 to 5 minutes.

Stir in the broth and bring to a simmer.  Cover, reduce the heat to medium-low, and cook until the broth is flavorful, about 5 minutes.

Puree the soup in a blender, in batches, until smooth.  Return the soup to a clean pot, stir in the half-and-half, and agave and cook gently over medium-low heat until the soup is hot, about 3 minutes.  Stir in the nutmeg and adjust the seasonings, adding salt and pepper to taste. Serve immediately. Soup can be refrigerated in an airtight container for several days. Warm over low heat until hot; do not boil

Serves 9.

Nutritional Information (Per Serving = Approx. 1 Cup)
Calories:  102.4
Protein:  3.5g
Carbs:  20.6g
Fat:  2.0g (0.3g = Sat.)
Fiber:  4.8g
Sugars:  2.9g

Roasted Rosemary & Garlic Pototates

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Remember when I gave you the recipe for roasted potatoes?  I mentioned that I would pass along other varieties, so I’m living up to that promise today!  These have SO much flavor.  This recipe just amps up the flavor because of the rosemary and garlic!  This is, without a doubt, one of my most favorite ways to cook potatoes (as if ATK would ever let me down, right?!).  They compliment so many main courses, so get those potatoes roastin’!

Roasted Rosemary & Garlic Red Potatoes
Adapted from “The America’s Test Kitchen Family Cookbook”

1.5 pounds red potatoes (about 4 medium), scrubbed and cut into ¾-inch wedges
1 tablespoons olive oil
Salt & pepper
2 tablespoons fresh rosemary, minced
1-2 garlic cloves, minced to a paste

Adjust an oven rack to the middle position and heat the oven to 425 degrees.  Toss the potatoes with the oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper.  Arrange the potatoes cut-side down in a single layer on a large rimmed baking sheet and cover tightly with foil.  Roast for 20 minutes.

Remove the foil and continue to roast until the bottoms of the potatoes are crusty and golden, about 15 minutes.  Flip the potatoes and continue to roast until crusty and golden brown on both sides, about 8 minutes longer.

Sprinkle rosemary over the potatoes during the final 3 minutes of roasting.  Toss the roasted potatoes with garlic before serving.

Serves 4.

Nutritional Information (Per Serving)
Calories:  152.6
Protein:  3.2g
Carbs:  28g
Fat:  3.7g (0.5g = Sat.)
Fiber:  2.9g
Sugar:  1.7g