Tag Archive | vegetables

Minestrone Soup

It was a sick, study filled weekend.  I can say I moved from the couch once or twice in 48 hours.  Unfortunately, the little germ monsters (children) at my part time job did it again.  My cold left me not caring at all about the quality of this picture of soup.  Despite the awful picture, I promise that it tastes delicious and was very comforting on a chilly fall night, sore throat or not!

It is not my recipe though so I cannot take credit for it.  It’s one of my favorite chef’s/RD, Ellie Krieger.  Next weekend through Tuesday I will be at the Academy of Nutrition and Dietetics national conference in Philadelphia (sorry, no post next Monday!), and I can’t WAIT to go to Ellie’s presentation.  Maybe I can even meet her?! I like this recipe so much that I hardly altered it at all, and it’s perfect to freeze for nights you’re feeling lazy but still want need to get your vegetable servings in :)

Minestrone Soupvery slightly adapted from Ellie Krieger, RD

Serves: 6

2 tbsp. extra virgin olive oil

1 large onion, diced

4 cloves garlic, diced

2 stalks celery, diced fairly thin

1 large carrot, diced fairly thin

1/3 lb green beans, cut into 1/2 in pieces

1 tsp. dried oregano

1 tsp. dried basil

salt and pepper, to taste

1 28 oz. can no-salt-added diced tomatoes

1 14 oz can no-salt-added crushed tomatoes

6 cups low-sodium chicken broth

1 14.5 oz can low-sodium kidney beans, drained and rinsed

1/2 cup whole wheat elbow pasta

1/3 cup grated parmesan cheese

Instructions:

  1. Dice all vegetables
  2. Heat olive oil in large pot over medium-high heat.  Add the onion and cook until translucent, about 4 minutes.  Add the garlic and cook for 30 seconds.  Add the celery and carrot and cook until begin to soften, about 6-7 minutes.  Stir in the green beans, dried oregano and basil, dash of salt and pepper (if cans are higher sodium omit the salt), cook 4-5 more minutes.
  3. Add the diced and crushed tomatoes & chicken broth, bring to a boil.  Reduce heat to medium low and simmer 10 minutes.  Stir in the kidney beans and pasta and cook about 10 minutes more.
  4. Ladle into bowls and top with parmesan cheese.

Nutrition Facts (per serving): 260 calories, 8g fat (2g saturated), 37g carbohydrate (12g fiber), 15g protein

Advertisements

Roasted Veggie Enchiladas- Piled High!

I will start off by saying that this is probably a weekend recipe.  It’s not a lot of active time, but you will be waiting around for about an hour.  Depending on how you deal with hunger, that may not work for you (certainly wouldn’t for me!).  The good news is that it makes a lot of leftovers, so make it Sunday and have a meal ready for you on Monday :)  Now I don’t want to toot my own horn here, but the other good news is that it was freakin’ delicious.  Not only does it taste good, but it’s good for you too.  If you are watching your weight, I might advise you to cut out the cheese on the bottom two layers and only use about 1/2 cup on the top layer.  Other then that, this is PACKED with vegetables, and with that, tons of nutrition.  Aside from the blur on this photo, just look at the colors..

Honestly, chopping was the hardest part of this recipe.  So, it’s very easy, just lengthy.  Here it is…

Roasted Veggie Enchilada’s – Piled High!- slightly adapted from Perry’sPlate

Serves: 4-6

2 red bell peppers, cut into matchsticks
1 head of broccoli, cut into 1/2-inch chunks
1 small sweet potato, cut into 1/2-inch cubes
1/2 medium white onion, slivered
1 cup corn kernels, fresh or frozen
3 T olive oil
sprinkle of ground cumin
2 garlic cloves, minced
salt and black pepper
1 cup homemade or store bought medium salsa
2 ounces baby spinach leaves (about 2 big handfuls)
3 large whole wheat tortillas (or 6 small), cut into thirds and then halfed (basically cut into squares)
1 1/2 cups shredded sharp cheddar cheese
2 thinly sliced green onions

Instructions:

  1. Preheat the oven to 425 degrees F. Lightly oil a large cookie sheet.
  2. Place red bell peppers, broccoli, sweet potato, onion, and corn kernels onto cookie sheet. Drizzle olive oil and sprinkle the cumin and minced garlic over top. Add a generous pinch or two of salt and black pepper, then use your hands to mix everything together. After everything is coated well, spread the vegetables evenly in the pan. Roast for 30 minutes until vegetables are tender and begin to brown in spots. Stir or shake the pan every 10 minutes for even roasting. Remove pan from oven and reduce oven temperature to 350 degrees F.
  3. Prepare an 8×8 inch square baking pan with nonstick spray.  Spread 1/4 cup of salsa into the bottom of the baking pan. Add a layer of tortilla pieces, to completely cover the salsa. Top with 1/3 of the vegetables, a handful of spinach, 1/3 of the green onions and 1/3 of the cheese. Make a second layer, this time tortilla first, salsa, vegetables, spinach, green onions, and cheese. Top with a third layer of tortillas, salsa, vegetables, spinach, green onions, and cheese.
  4. Cover with aluminum foil.  Bake for 20 minutes. Remove the foil and bake another 10 minutes, until cheese is melted and everything is heated through.
  5. Let it sit for 5 minutes and cut into squares.

Healthy Egg Scramble

I’m on a roll this weekend!  Here’s a breakfast one for you that is a great healthy start to your day.  Here’s a quick lesson on eggs:  eggs are a very high quality protein.  Meaning, the ratio and sequencing of amino acids in the protein is near perfect to what our body needs.  As you’ll see in this recipe, I used 3 egg whites and 2 whole eggs.  Why?  The whites have the greater bulk of the total protein of the egg, and all of the fat and cholesterol is in the yolk.  Of course the yolk adds a little more flavor, but if you’d like to make this scramble with 5 egg whites instead, all the better for you!

 

Ingredients:

  • 3 Egg Whites
  • 2 Whole Eggs
  • 1/2 Green Pepper, diced
  • 1/4 White Onion, diced
  • 1 Small Plum Tomato, diced
  • Sprinkle of Low Fat Cheddar Cheese, shredded
  • Salt and Pepper to taste
  • Olive Oil

Directions:

  • Heat olive oil in frying pan.  Allow to heat, then add diced pepper, onion & tomato.  Saute a few minutes until peppers are soft and onions are translucent.
  • Scramble 3 egg whites and 2 whole eggs in a bowl.  Pour into frying pan on top of the onion, pepper and tomato.  Sprinkle a little cheddar cheese into pan.
  • Stir to scramble all together for about 4 minutes until eggs are cooked.
  • Season with salt and pepper to taste and enjoy!