Chapter 12
Serving Up Veggies Galore
In This Chapter
Prioritizing veggies in your low-carb lifestyle
Shopping for veggies: Your A–Z guide
Cooking up veggies the healthy way
Dressing up your dinner with veggie sides
Recipes in This Chapter
Oven-Roasted Vegetable Medley
No-Pasta Lasagna
Bell Peppers Stuffed with Spinach
Stir-Fried Asian Veggies
Brussels Sprouts and Mushrooms with Rosemary
Creamy Whole Cauliflower
Artichoke Heart Casserole
Marinated Veggies in Living Color
.jpg)
I think veggie power — I’m talking taste, variety, and health benefits — is sorely overlooked. Non-starchy vegetables are so low in carbs and so high in nutrients that they should be pillars of your low-carb lifestyle.
When you think about vegetables, you may think boring, but I’m here to shake you out of the doldrums. Getting a handle on the possibilities that vegetables offer can reinvigorate your low-carb lifestyle with tremendous tastes and variety. Plus, the nutrients in these little rascals are proven to prevent disease and help slow the appearance of aging. Add in all that fiber in raw plant foods that can lower cholesterol, reduce the risk of diabetes, and reduce the risk of many types of cancer, and you have a recipe for a tasty and healthy food source.
In this chapter, I cover some of the low-carb advantages vegetables offer and their health benefits. Then I move onto helping you choose some new selections from the produce section, prepare delicious main-dish veggie meals and sides, and spice up standard — and quick — vegetable preparations.
Moving Veggies to the Forefront of Your Low-Carb Lifestyle
After you realize all the benefits of veggies, they’ll be movin’ on up on your low-carb list. Colorful vegetables provide a wide range of essential vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health and energy levels. Eat plenty of different vegetables (and fruits; see Chapter 3 for more on fruits that are lower in carbs). Non-starchy vegetables are very low in carbs (I include whole list of low-carb veggies in Chapter 3). Do yourself a favor and eat more veggies — not only are they good for you, but they might just prove to be a lifesaver for you. The risk of chronic diseases and some cancers is reduced just by upping your veggie intake.
Focusing on antioxidants and photochemicals
One of the goals of your low-carb lifestyle is to burn fat more quickly and more efficiently, resulting in weight loss and weight maintenance (see Chapter 2 for the details). Burning fat in your body is referred to as your metabolic burn. When you burn something, it causes oxidation, a chemical process that in turn produces highly reactive compounds called free radicals.
Free radical production is a normal part of life as simple as breathing in oxygen. Your body’s natural defense systems normally neutralize the free radicals that develop. Unfortunately, it isn’t quite this simple. Pollutants in the air of all kinds, UV radiation, and other environmental assaults and even excessive use of alcohol can be overpowering factors decreasing the ability of your body to neutralize these free radicals. As a result, the free radicals run rampant, causing damage to your body’s cell function and structure. This is serious damage that not only can contribute to the aging process but leads to serious illnesses such as heart disease and cancer. The good news? Vegetables (and fruits) can play a large role in combating these problems. Plant food is somewhat magical in that it has the amazing ability to produce an army of phytochemicals and antioxidants that charge forth and neutralize the free radicals in your body, keeping your body healthier and helping to oust chronic disease.
Antioxidants are chemical substances that convert the free radical to a harmless molecule. There are thousands of antioxidants in fresh vegetables, as well as phytochemicals. Phytochemicals are plant chemicals that are neither vitamins nor minerals, yet they are health enhancers. The study of phytochemicals is relatively new and one of the hot topics in the health field.
So, the simple solution to a very complex process that’s taking place in your body 24/7 is to eat plenty of fresh, multicolored vegetables in a wide variety. And a relatively simple explanation as to why people are much more vulnerable to disease today is because these vital defenses found only in a rich plant food diet have been eliminated from our diets. And so, veggies to the rescue!
Oven-Roasted Vegetable Medley
You can substitute or switch around any of the vegetables in this recipe. I offer this recipe as a method of preparing vegetables. When you’re deciding on your choices of veggies, make the dish look like a rainbow medley. Not only do the colors make the dish more attractive (check out this dish in the color section of the book), but the health benefits are much greater as well. Experiment with some of your favorite herbs and spices with this recipe. I added rosemary as an option, but I sprinkle rosemary into just about anything I can. Serve this dish with a side of one of your new favorite veggie sauces (see the “Veggies on the Side” section later in the chapter to discover these delectable sauces). Happy and colorful roasting!
Preparation time: 20 minutes
Cooking time: 30 minutes
Yield: 4 servings
1 pound asparagus
1 medium summer squash
1 medium zucchini
1 medium yellow bell pepper
1 medium red bell pepper
1 medium red onion
3 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon pepper
1 teaspoon dried rosemary (optional)
1 Preheat the oven to 450 degrees. Cut the asparagus, squash, zucchini, yellow bell pepper, red bell pepper, and red onion into fairly uniform, bite-sized pieces.
2 Using a large roasting pan, toss the vegetables with the olive oil, salt, pepper, and rosemary, if desired, mixing and coating evenly.
3 Spread the veggies in the roasting pan in a single layer and roast for 30 minutes. Stir a couple times during the roasting. Vegetables should brown lightly and be crisp-tender (not limp).
Per serving: Calories 144 (From Fat 94); Fat 10g (Saturated 1g); Cholesterol 0mg; Sodium 589mg; Carbohydrate 11g; Dietary Fiber 4g (Net Carbohydrate 7g); Protein 3g.
Aim for a minimum of five to seven servings of veggies per day, some of which should be raw snacks. When you eat veggies raw, the nutrient quotient stays way up there because they’re fresh and raw — you haven’t cooked out any of the nutrition. The fresher the better.
Disease fighting antioxidants and phytochemicals are found in all vegetables and fruits. But the real stars of the vegetable world are the crucifers. The name crucifer comes from the cross-shaped flowers these vegetables produce. Crucifer vegetables include cabbage, cauliflower, broccoli, and dark, leafy greens such as spinach. Although cabbage and broccoli are the best-known crucifers, other members in the family include kale, collard greens, mustard greens, rutabaga, kohlrabi, and turnips. (Check out Chapter 8 for more on greens.)
Introducing Variety: A Veggie Buying Handbook
Artichokes: Select firm, compact artichokes that have no brown blemishes. They should be fleshy with good green color and tightly closed leaf scales. Cut them 1 inch from the top and cut the stem close to the base. Remove the lower outer leaves that tend to be tough. Cut the thorny tip from each leaf with kitchen scissors. Your artichokes are now ready for a great new recipe experience.
Asparagus: The greener the asparagus, the better. Stalks should be firm with compact tips, and they shouldn’t be woody or flat or have blemishes. When preparing asparagus, either break off the woody end of the stalk or cut it at an angle.
Avocados: You want your avocados to be plump and slightly firm yet yield to gentle pressure. Most avocados are hard and not ripened when they’re picked. Ripen them at room temperature in a paper bag on the counter. Don’t pick bruised or shriveled avocados, because it’s an indication that they’re overripe.
Bell peppers: Brightly colored with a shiny sheen means peppers are at their peak. Red, green, orange, and yellow varieties of peppers should be thick-fleshed and crisp. Avoid peppers that are wrinkled, shriveled, and dull. Red, yellow, and orange peppers are sweeter than green peppers.
Beets: Meet beets, the first cousins to spinach (yes, really). Look for young beets with fresh green tops. Not only can you cook the beet root, but you can also cook the tops, which are loaded with healthy nutrients.
Broccoli: Pick broccoli with bright green stems and leaves and tightly closed dark green florets. Try to avoid stems that are too thick, florets that have begun to yellow, or leaves that are wilted.
Cabbage: When I say cabbage, I’m talking about a whole family here. In this cruciferous family, there are red heads and green heads, which should be solid and firm. Brussels sprouts are in the cabbage family, too, and their small heads should be tight and solid.
Carrots: You want carrots that are well-shaped and smooth with bright orange color. Don’t select carrots that have cracks or are flabby and wilted. Small to medium carrots are more likely to be more tender and sweeter. Don’t be fooled by carrots that are packaged in orange cello bags, because they can be deceptive and look fresher and more orange than they actually are.
Cauliflower: Avoid bruises or brown spots on cauliflower. Pick compact heads with white florets and green, crispy leaves. Store cauliflower in the fridge wrapped in plastic wrap and wash just before cooking.
Eggplant: Try to select firm eggplants that are small rather than large because the smaller ones tend to be more tender. Check that the stems and the little cape-like bracts are intact and green. If the bracts are loose, the eggplant is likely older and may have begun to spoil, so pick another one.
Green beans: Buy young, crisp, bright green beans that snap. To prepare, break off the ends and remove strings if necessary.
Green onions (scallions): Choose green onions/scallions with small bulb bottoms and fresh green tops. Avoid any with wilting leaves.
Leeks: Try to choose leeks that are young, firm, and straight and have bright green leaves. If the root end is enlarged, they may be tough and not as sweet. Avoid leeks with yellow leaves.
Mushrooms: Although mushrooms are technically in the fungi family, I include them in this chapter because, while you’re in the produce section buying veggies, you’ll buy mushrooms, too, not even considering what family they belong to! Select mushrooms that are firm, plump, and unblemished. Check out different mushrooms — from button to shiitake, cremini to brown — for a different look, texture and taste. Don’t wash before refrigerating because they’ll keep longer that way.
Onions: Carefully select onions that are clean with dry and papery skins. Make sure they feel firm and solid with no soft spots. Avoid onions that are beginning to sprout.
Parsnips: Look for smooth, firm, well-shaped parsnips. Stay away from parsnips that are shriveled and soft or too large. Parsnips have good nutritive value and are very tasty.
Spinach: Look for crisp and very dark green leaves — the greener the better. Purchased in its natural state, spinach is usually very sandy and needs a lot of preparation in cleaning and removing the sand. I opt for prewashed myself.
Turnips: Shop for crisp, solid turnips. The turnip actually contains 92 percent water and no starch or sugar, but it has a pungent essential oil. Turnips are very nutritious and can be very tasty when prepared using a good recipe.
Water chestnuts: These little wonders, usually bought in a can, aren’t vegetables but are actually fruits of a water plant. I won’t hold this against them, though. They add such wonderful crunch to veggie dishes that we can invite them into the family in this chapter. Be sure to rinse canned water chestnuts in cold water before using because doing so makes them crisper and removes any of the tinny flavor resulting from being canned.
Zucchini: Buy small and medium, dark green zucchini. When you pick them up, they should be heavy for their size and free from blemishes, with thin, tender skin. Zucchini is a member of the summer squash family that also includes yellow squash.
No-Pasta Lasagna
Are you wondering what the heck lasagna is doing in the veggies chapter? Well, this dish is made with eggplant. And this stuff is so good that you won’t even know the pasta isn’t there! You have to try it to believe it. I call for 2 cups of tomato juice in this recipe. Simply use the product with the lowest carb counts you can find.
Preparation time: 30 minutes
Cooking time: 2 to 3 hours
Yield: 6 servings
1/2 cup Merlot
14.5-ounce can diced tomatoes
2 cups tomato juice
1 medium green pepper, chopped
1/2 medium yellow onion, chopped fine
5 black olives, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon pepper
2 1/2 cups cottage cheese
1/2 cup grated mozzarella cheese
2 eggs
1/4 cup chopped fresh Italian parsley
1/2 cup green onion
2 to 3 medium zucchini
1 large eggplant
Sea salt to taste
1/4 cup freshly grated Parmesan cheese (add more if desired)
1 Combine the Merlot, diced tomatoes, tomato juice, green pepper, onion, olives, oregano, basil, and pepper in a large saucepan. Let it simmer for 1 to 2 hours.
2 While the sauce is cooking and making the kitchen smell wonderful, make the cheese filling. In a medium bowl, combine the cottage cheese, mozzarella cheese, eggs, parsley, and green onion. Blend thoroughly with a large wooden spoon.
3 Peel the zucchini and the eggplant, and slice them lengthwise in thin strips to resemble lasagna noodles. You may want to blot the strips with paper towels to remove any excess moisture. Salt lightly to taste with sea salt (not iodized salt).
4 Preheat the oven to 350 degrees about 10 minutes before the sauce is done and you’re ready to assemble the lasagna. Put a thin layer of sauce in the bottom of a clear ovenproof dish or a ceramic lasagna dish. Then, using the eggplant and the zucchini in place of pasta, make a layer of the zucchini and eggplant, alternating them in the same layer. Next, add a layer of cheese filling and then a layer of sauce. You know the rest of the routine — repeat.
5 Sprinkle with the fresh Parmesan cheese and bake for 1 hour.
Per serving: Calories 221 (From Fat 70); Fat 8g (Saturated 5g); Cholesterol 31mg; Sodium 1,004mg; Carbohydrate 19g; Dietary Fiber 5g (Net Carbohydrate 14g); Protein 18g.
Cooking Them Just Right
Water is public enemy number one when it comes to retaining all the natural nutrients in vegetables. So don’t plop your veggies in a pan of water and boil the heck out of them until they’re pale in the face and look like they’re about to faint. Cooked veggies are the most appetizing when they retain their original bright color. That’s why the techniques I cover in this section — steaming and blanching and stir-frying are the best ways to prepare veggies. My favorite is steaming when I’m preparing them as an entrée or a side dish. If I’m preparing veggies to include in another dish, such as stuffed green peppers, then blanching is what I like to do. Stir-frying veggies at my house is almost a daily occurrence for one meal — it’s so quick and easy, and those fresh veggies are so bright and colorful when they’re stir-fried.
Likewise, when preparing vegetables for cooking, don’t soak them in water because important vitamins and minerals dissolve in the soaking process. Wash veggies quickly, and drain and cook them immediately.
If you frequent farmer’s markets to buy your vegetables, you may find that these vegetables need a bit less cooking time than the ones you buy in the grocery stores. The reason for this difference is because the store-bought produce is older and has traveled a farther distance to get to you. Because farmer’s market produce comes almost directly from the fields, you’ll find it to be a tad more tender than the produce that’s been on a truck for several days to get from the field to the produce department in your grocery store.
Steaming and blanching
The most recommended way to cook vegetables is to steam them in a steamer basket or in a microwave in a small amount of water until they’re crisp-tender. Crisp-tender means cooking them just long enough to be a bit soft but to maintain their crunch. Cooking veggies until they’re crisp-tender helps to maintain their important nutrients, texture, and bright colors.
A steamer basket is just what the doctor ordered for steaming veggies, and you can use it in about any size pan. This inexpensive little lifesaver is merely an expandable fanlike device. The microwave works fine too for steaming, and you can find plastic steamers for microwave use. You’ll find both types of steamers in kitchen specialty stores, discount stores, and even the dollar store from time to time. If you’re really into veggie steaming, there are some great electric steamers with built-in timers.
Bell Peppers Stuffed with Spinach
I love stuffed peppers, but most recipes include white rice. My colorful and tasty solution is to use spinach for the stuffing. This recipe calls for green, red, and yellow bell peppers. I like to mix them up because they make a beautiful presentation, but you use whichever color or colors you prefer. This recipe calls for low-carb breadcrumbs, so check out Chapter 10 for tips on making your own.
Preparation time: 25 minutes
Cooking time: 40 to 45 minutes
Yield: 6 servings
1 medium green bell pepper
1 medium red bell pepper
1 medium yellow bell pepper
8 cups water
10-ounce package of frozen spinach
1/2 cup finely chopped yellow onion
1/3 cup low-carb whole-wheat breadcrumbs
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon garlic powder
1/3 cup shredded mozzarella cheese
1 Cut the peppers in half lengthwise and remove all the seeds.
2 Using a large stockpot, bring 8 cups of water to a boil over high heat. Add the peppers. You’re blanching the peppers (just a quick plunge into boiling water), and you don’t want them to lose their vibrant color, so about 3 or 4 minutes is sufficient.
3 After blanching the peppers, rinse them with cold water to stop them from cooking further, and drain. Place the peppers side by side in a 10-inch square baking dish and set aside.
4 Preheat the oven to 350 degrees. Following the directions on the package of spinach, cook it, and then drain and press it against a colander with the back of a wooden spoon to remove excess moisture.
5 In a small mixing bowl, combine the spinach, onion, breadcrumbs, basil, oregano, salt, pepper, and garlic powder.
6 Stuff each pepper half with 1/6 of the mixture and bake for 20 minutes. Remove the dish from the oven and sprinkle the tops of the peppers with the mozzarella cheese. Return the dish to the oven, and continue baking for another 5 to 10 minutes or until the peppers are hot through the center and the cheese is melted.
Per serving: Calories 63 (From Fat 15); Fat 2g (Saturated 1g); Cholesterol 5mg; Sodium 315mg; Carbohydrate 9g; Dietary Fiber 4g (Net Carbohydrate 5g); Protein 5g.
Sometimes, you just need to blanch veggies. Blanching is a cooking method in which you plunge veggies into boiling water to firm the flesh and to heighten and set color and flavor. You usually blanch when you’re going to continue cooking the vegetables by baking or grilling them, such as when you’re preparing stuffed bell peppers (see the recipe for Bell Peppers Stuffed with Spinach in this chapter). Blanching is a very quick process — the veggies are in and out!
Stir-frying veggies
Stir-frying is a great cooking method for vegetables. Stir-frying is quickly cooking food in a hot skillet or wok over medium-high heat, stirring constantly, using a small amount of oil. This quick cooking seals in moisture and allows the food to retain much of its flavor, nutrients, color, and texture. You can stir up a meal in minutes that’s totally low-carb.
To ensure even and quick cooking, prepare your vegetables in small, uniform shapes. But different types of stir-fry-friendly veggies require different cooking times. So just start your stir-fry with the slowest-cooking veggies, and add your other choices as you go. Here’s a breakdown of some common stir-fry ingredients, in order of longest cooking time (add these first) to shortest (add these last):
Cauliflower and carrots
Broccoli, asparagus, and snow peas
Red, yellow and green bell peppers
Pea pods and edamame
Long green string beans, wax beans
Mushrooms and summer squash
Coarsely shredded cabbage
Water chestnuts
Finally, after all your veggies are in the skillet or wok, you can add fresh herbs, soy sauces of various varieties, hoisin sauce, chili sauce, peanut sauce, and oyster sauce.
Use a spatula or a long-handled spoon to gently lift and turn the veggies with a folding motion so the food cooks evenly. The trick to stir-frying is to keep the food moving at all times.
If you can’t serve your stir-fried veggies immediately, don’t cover them, because the retention of heat creates a moist steam that softens the crisp texture of the veggies you just achieved by stir-frying. Not only does the crisp texture disappear, but the color also fades, and the veggies become limp and very unattractive.
A great addition to any stir-fry is a bit of fresh gingerroot. Remember that a little goes a long way. You can add gingerroot by grating it with a paring knife. Gingerroot keeps forever in the freezer. You don’t have to defrost it to add it to your stir-fry. You can peel it while it’s frozen and just scrape some off, grating the ginger into your stir-fry mix.
Stir-Fried Asian Veggies
A nice change from your ordinary stir-fry, this recipe gives your low-carb lifestyle a sweet and sour smack without interrupting your low-carb flow. Most vegetables are candidates for stir-frying, so feel free to experiment, using this recipe as a guide.
Preparation time: 15 minutes
Cooking time: 5 to 6 minutes
Yield: 6 servings
1 tablespoon soy sauce
1 tablespoon white wine vinegar
1 teaspoon grated fresh gingerroot
1 tablespoon sugar-free maple syrup
Nonstick cooking spray
1 cup diagonally sliced green onions
6-ounce package frozen Chinese pea pods
2 cups shredded cabbage
1 cup fresh bean sprouts, rinsed well
1 cup bite-size sweet red bell pepper strips
1 Make the sauce first by combining the soy sauce, vinegar, ginger, and maple syrup in a small bowl. Set aside.
2 Spray a large, heavy skillet or wok with nonstick cooking spray. Heat the skillet over medium-high heat. When the skillet is hot, add the green onions, stir-frying for 1 minute. Add the cabbage and the Chinese pea pods, stir-frying for 2 minutes. Add the bean sprouts and the red pepper, stir-frying for 1 more minute. All veggies should be crisp-tender.
3 Pour the sauce over all the ingredients, toss to coat in the skillet, and heat thoroughly.
Per serving: Calories 37 (From Fat 2); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 167mg; Carbohydrate 7g; Dietary Fiber 2g (Net Carbohydrate 5g); Protein 3g.
Bean bundles
If you want to impress guests with a simple side dish, try this: Take 30 fresh green beans and cut off each end squarely. Divide the beans into 6 groups (5 in each group), and tie each group into a “bundle” of beans by using a fresh chive. For extra pizzazz and a splash of color, place a slice of red bell pepper under the tie of the chive. Steam the bundles until they’re crisp-tender. Squeeze fresh lemon over the bean bundle as you’re serving your guests.
Veggies on the Side
.jpg)
Adding zip with seasonings and sauces
Most veggies perk right up when you quickly season them with simple ingredients like fresh herbs, lemon juice, freshly ground pepper, or some nice sea salt. Many veggies also take kindly to garlic butter. In the following list, I present some all-time veggie favorites and some seasonings and sauces that complement them nicely:
Asparagus: Nutmeg, lemon peel, lemon pepper, basil, hollandaise sauce, freshly grated Parmesan cheese, various vinaigrette dressings, herb butters, lemon juice
Broccoli: Oregano, marjoram, hollandaise sauces, garlic, herb butters, freshly grated Parmesan cheese, vinaigrette dressings
Brussels sprouts: Cheese sauces, mustard and mustard sauces, dill, chestnuts, freshly grated Parmesan cheese, herb butters
Carrots: Freshly grated ginger root, mint, nutmeg, tarragon, cinnamon, chives, Italian parsley, dill, chervil, orange zest, lemon, herb sauces
Cauliflower: Curry powder, cheese sauces, mustard sauces, freshly grated Parmesan cheese, nutmeg, rosemary, basil, caraway seed, dill weed, tarragon
Summer squash: Oregano, marjoram, dill weed, nutmeg, ginger, allspice, rosemary, lemon pepper, parsley, freshly grated Parmesan cheese
Turnips: Thyme, yogurt, mace, nutmeg, white sauce variations, cheese sauces, orange zest.
There are a ton of low-carb sauces that you can make quickly and have on hand for quick and delicious cooked-veggie platters as an entrée or a side dish. Veggies platters aren’t just for appetizers any more! If you get into grilling veggies, these sauces are also great dips for the grilled veggies, or you can make it easy and just pour the sauce all over them:
Lemon-herb butter: Combine 1/2 cup soft butter, 1 tablespoon lemon zest, 1/2 teaspoon dried basil, 1 teaspoon snipped fresh Italian parsley, and 1/2 teaspoon snipped fresh chives.
Quick and easy cheese sauce: Melt 1/2 pound cheddar cheese in a double boiler; gradually stir in 1/2 cup light cream; add a dash of cayenne pepper.
Chive-parsley sauce: Melt 1/4 cup butter and stir in 1 tablespoon minced fresh chives and 1 tablespoon minced fresh Italian parsley.
Mustard-horseradish dressing: Mix 1/4 cup mayonnaise, 2 tablespoons Dijon mustard, and 2 teaspoons prepared horseradish.
Dill sauce: Melt 1/2 cup butter and stir in 1 tablespoon chopped fresh dill.
Give your veggies on the side a hint of meaty flavor when you serve them with chops or roast by adding half of a chicken or beef bouillon cube to the cooking water. You don’t need to salt them. Be sure not to overcook your veggies — cook them till just tender-crisp.
.jpg)
Making mushrooms sing with Marsala
Here’s a quick suggestion that tastes great as a side with that juicy steak you just cooked on the grill. Using a large skillet, sauté 1 cup fresh sliced mushrooms of your choice in 2 tablespoons butter, 2 tablespoons olive oil, and 1 clove minced fresh garlic. Add 2 tablespoons Marsala wine and simmer for 10 minutes.
Brussels Sprouts and Mushrooms with Rosemary
This great combination of Brussels sprouts and fresh mushrooms with the aroma and flavor of fresh rosemary makes a delightful side dish that’s sure to please. I’m a big fan of rosemary, and if you haven’t tried it in your cooking, you just have to. Not only does rosemary wake up your taste buds, but it also makes the entire kitchen smell great. This dish is high on the healthy side and very low on the carb side. Take a look at the end result in the color section of the book.
Preparation time: 10 minutes
Cooking time: 8 to 10 minutes
Yield: 5 servings
2 cups small, fresh Brussels sprouts
3 tablespoons butter
1 crushed clove of garlic
2 teaspoons fresh rosemary
1/8 teaspoon pepper
1/2 teaspoon grated lemon peel
1 cup halved fresh mushrooms
5 fresh sprigs rosemary for garnish (optional)
1 In a medium saucepan, boil the Brussels sprouts in about an inch of water. Cook for about 6 minutes — just until crisp-tender. Drain.
2 Melt the butter in a large skillet over medium heat. Stir in the garlic, rosemary, pepper, and lemon peel.
3 Add the mushrooms and cook over medium heat just until the mushrooms are softened (about 3 minutes). Stir in the Brussels sprouts and continue cooking only until thoroughly heated, about 2 to 3 minutes.
4 Garnish each serving with a sprig of fresh rosemary, if desired.
Tip! Store mushrooms in a brown paper bag in the refrigerator rather than in a plastic bag or plastic container.
Variation: Add crisp, crumbled bacon or chopped toasted almonds.
Variation: Top the cooked Brussels sprouts and mushrooms with homemade tomato sauce (see Chapter 17 for a great recipe) and grated cheese of your choice. Bake for 15 minutes at 350 degrees.
Per serving: Calories 80 (From Fat 64); Fat 7g (Saturated 4g); Cholesterol 18mg; Sodium 10mg; Carbohydrate 4g; Dietary Fiber 1g (Net Carbohydrate 3g); Protein 2g.
Creamy Whole Cauliflower
Our good friend the cauliflower is the star low-carb veggie that gets a bit of a presentation makeover in this recipe — you cook and serve the whole thing. This side dish wows guests and families alike.
Preparation time: 10 minutes
Cooking time: 25 minutes
Yield: 8 servings
1 small cauliflower head
2/3 cup lowfat sour cream
1/4 cup cream cheese, room temperature
2 tablespoons lemon juice
3 scallions, chopped fine
Salt and pepper to taste
1 Trim the outside green leaves from the cauliflower and wash well. Fill a large stockpot with enough water to cover the cauliflower. Add salt to the water and bring to a boil.
2 When the water is boiling, put the cauliflower in and reduce to simmer. Simmer for about 15 minutes or until crisp-tender (you don’t want soggy cauliflower).
3 Drain the cauliflower and place it in a warmed serving bowl (something pretty and colorful is nice). Keep the cauliflower warm by covering the bowl with foil.
4 Place the softened cream cheese and sour cream in a heavy-bottomed saucepan over low heat. Stirring constantly, heat until the cream cheese is melted, about 3 or 4 minutes. Add the lemon juice, scallions, and salt and pepper to taste.
5 Spoon the sauce over the cauliflower and serve immediately.
Tip : Don’t overcook vegetables. Cook them the very shortest time possible and only until crisp-tender. Watch them carefully, because it usually takes just a matter of minutes. They’ll taste better, look better, and be better for you. The fresher the vegetables are, the better they are for you.
Variation: Introduce a bit more flavor by adding some Dijon mustard in your sauce.
Per serving: Calories 59 (From Fat 35); Fat 4g (Saturated 3g); Cholesterol 15mg; Sodium 125mg; Carbohydrate 5g; Dietary Fiber 1g (Net Carbohydrate 4g); Protein 2g.
Artichoke Heart Casserole
Artichokes are loved by many and are strangers to many. So don’t be a stranger. The combinations of flavors in this dish are sure to tickle your taste buds, and if you already love artichokes, then this dish is really for you. Check out Chapter 10 for tips on how to make your own low-carb breadcrumbs for this recipe.
Preparation time: 15 minutes
Cooking time: 40 minutes
Yield: 6 servings
Nonstick cooking spray
1/4 cup chopped yellow onion
2 cloves garlic, minced fine
1/3 cup chopped sweet red pepper
1 cup chopped fresh mushrooms
1 cup part-skim ricotta cheese
1/3 cup shredded mild cheddar cheese
1 egg, beaten
1 teaspoon lemon juice
1/4 teaspoon salt
1/8 teaspoon ground red pepper
9-ounce package frozen artichoke hearts, thawed and chopped
1/4 cup soft low-carb whole-wheat breadcrumbs
1 tablespoon minced fresh Italian parsley
1 tablespoon freshly grated Parmesan cheese
1 teaspoon melted butter
1 Preheat the oven to 350 degrees. Spray a 1-quart casserole dish with nonstick cooking spray and set aside.
2 Coat a large, heavy skillet with nonstick cooking spray and place over medium-high heat until the skillet is hot. Add the onion, garlic, sweet red pepper, and mushrooms, and sauté until tender, about 8 minutes. Don’t overcook. Set aside.
3 In a large bowl, combine the ricotta cheese, cheddar cheese, egg, lemon juice, salt, and ground red pepper, stirring well. Stir in chopped artichokes and the sautéed vegetable mixture. Spoon into the casserole dish.
4 In a small bowl, combine the breadcrumbs with the parsley, Parmesan cheese, and butter, mixing well. Sprinkle the breadcrumb mixture over the casserole. Bake uncovered for 30 minutes.
Tip: Give your low-carb breadcrumbs a taste of Italy by adding a little garlic powder and onion powder and a dash of dried Italian seasoning.
Per serving: Calories 139 (From Fat 67); Fat 7g (Saturated 4g); Cholesterol 57mg; Sodium 284mg; Carbohydrate 9g; Dietary Fiber 3g (Net Carbohydrate 6g); Protein110g.
Marinated Veggies in Living Color
This recipe is another way to experience a rainbow of color in your veggies. This is a great side dish and can be a great lunch to go because it makes a big batch. You can even grab a low-carb whole-wheat tortilla and make a roll-up for lunch at your desk. Feel free to add your favorite vegetables to this recipe or just remember that color is important.
Preparation time: 20 minutes
Cooking time: 5 minutes
Refrigeration time: 6 hours
Yield: 12 servings
3 medium zucchini (about 5 cups)
2 medium carrots (about 1 cup)
1/2 cup coarsely chopped red pepper
1/2 cup sliced red onion rings
1/2 cup water
1/4 cup spicy vegetable juice
2 tablespoons fresh lemon juice
2 tablespoons white wine vinegar
1 clove garlic, minced fine
1 tablespoon minced fresh Italian parsley
1 packet Splenda sugar substitute
1/4 teaspoon celery seed
1/4 teaspoon salt
1 Cut the zucchini into 1/2-inch slices. Peel the carrots and cut them into 1/4-inch slices.
2 In a 3-quart saucepan, combine the zucchini, carrots, red pepper, red onion, and water. Cover and cook over high heat for about 5 minutes, only until the veggies are crisp-tender. Stir occasionally to make sure the veggies are cooking evenly. Drain and set aside.
3 In a small mixing bowl, combine the vegetable juice, lemon juice, vinegar, garlic, parsley, Splenda, celery seed, and salt. Whisk the ingredients, mixing well.
4 Place the veggies in a large serving bowl and pour the juice mixture over the vegetables. Toss, coating evenly. Cover tightly with plastic wrap.
5 Refrigerate for at least 6 hours before serving to allow flavors to mingle. Stir a few times. Use a slotted spoon to serve the marinated veggies.
Per serving: Calories 18 (From Fat 0); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 74mg; Carbohydrate 4g; Dietary Fiber 1g (Net Carbohydrate 3g); Protein 1g.
Experiencing the tasty textures of puree
Broccoli puree: Puree 2 cups cooked fresh broccoli florets with 1/2 teaspoon salt, 1/4 teaspoon marjoram, and 1 1/2 tablespoons butter.
Cauliflower puree: Puree 2 cups cooked fresh cauliflower florets with 1/2 teaspoon salt, 1/4 teaspoon rosemary, and 1 1/2 tablespoons butter.
Green bean puree: Puree 2 cups cooked fresh green beans with 3 scallions (white part only), 3 tablespoons freshly snipped dill, 1 1/2 tablespoons butter, 2 tablespoon heavy cream, 1/4 cup chicken broth, and salt and pepper to taste.