Stir-Fried Asparagus
Sylvia Beiler, Lowville, NY
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Makes 6 servings
Prep. Time: 5 minutes
Cooking Time: 2–3 minutes
1 Tbsp. canola oil
3 cups asparagus, sliced diagonally
4 scallions, or green onions, sliced diagonally
1 garlic clove, minced, optional
1 tsp. lemon juice
1. Heat oil in pan. Add sliced vegetables.
2. Stir-fry until crisp-tender.
3. Sprinkle with lemon juice. Serve immediately.
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Per Serving |
| Calories 38, Kilojoules 159, Protein 2 g, |
| Carbohydrates 3 g, Total Fat 2.5 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 0.8 g, |
| Cholesterol 0 mg, Sodium 3 mg, Fiber 1 g |
Dietitian’s tip: Distinctively rich in flavor, asparagus is a good source of vitamin C, folate, iron, and copper. To prepare asparagus for cooking, hold a piece of asparagus in the middle. Grab the cut end and bend it downward until the cut end snaps off. The asparagus will break in the right spot to remove its woody end.
Barbara Walker
Sturgis, SD
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Makes 6 servings
Prep. Time: 5 minutes
Cooking Time: 12 minutes
1 lb. fresh asparagus spears
2–3 Tbsp. olive oil
⅛ tsp. pepper
2 Tbsp. balsamic vinegar
1. Place asparagus in bowl with olive oil. Toss together to coat asparagus.
2. Place asparagus spears on a baking sheet in a single layer. Sprinkle with pepper.
3. Roast uncovered at 450°. Shake pan once or twice to turn spears after about 6 minutes.
4. Roast another 6 minutes, or until asparagus is tender-crisp.
5. Put on a plate and drizzle with balsamic vinegar. Serve immediately.
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Per Serving |
| Calories 58, Kilojoules 243, Protein 3 g, |
| Carbohydrates 5 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 3 mg, Fiber 3 g |
Tip: The asparagus spears may need more or less roasting time, depending on their size and thickness.
Grilled Asparagus
Kelly Amos
Pittsboro, NC
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Makes 4 servings
Prep. Time: 10 minutes
Marinating Time: 30 minutes
Grilling Time: 5–10 minutes
1 lb. (about 3½ cups) asparagus
Dressing:
3 Tbsp. balsamic vinegar
2 Tbsp. lemon juice
1 Tbsp. olive oil
2 tsp. low-sodium soy sauce
black pepper to taste
1. Snap off rough ends of cleaned asparagus.
2. Combine dressing ingredients together in a good-sized mixing bowl.
3. Add asparagus to dressing. Let marinate for approximately 30 minutes.
4. Brush grill grates with some oil. Turn grill onto low.
5. Cook asparagus on grill 5–10 minutes, turning every few minutes until lightly browned.
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Per Serving |
| Calories 64, Kilojoules 268, Protein 3 g, |
| Carbohydrates 6 g, Total Fat 3.5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 90 mg, Fiber 2.5 g |
Nutrition Tip: Never oil a hot grate on a grill, especially using non-stick spray. It will flare up and may lead to severe burns. Always make sure the grates are cold, then oil them, and turn on the grill when you’re finished.
Kathy Hertzler
Lancaster, PA
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Makes 4 servings
Prep. Time: 10 minutes
Cooking Time: 10 minutes
1½ lbs. asparagus, bottoms cut off at point where spears break easily
1 hard-boiled egg
4 tsp. melted soft-tub margarine, non-hydrogenated variety
lemon juice, optional
1. Wash and trim asparagus.
2. Steam asparagus in a bit of water in a saucepan until barely cooked, but not crunchy.
3. Chop hard-boiled egg finely.
4. Melt margarine in microwave or in saucepan on stove.
5. Serve steamed asparagus on warmed plate, with chopped egg sprinkled and melted margarine drizzled on top.
6. Sprinkle with a few drops lemon juice if you wish.
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Per Serving |
| Calories 88, Kilojoules 368, Protein 5 g, |
| Carbohydrates 6 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 1.5 g, |
| Cholesterol 53 mg, Sodium 70 mg, Fiber 4 g |
Tip: Save the preparation for this recipe until about 20 minutes before you eat. It is best eaten very hot.
Asparagus Almondine
Jean Turner
Williams Lake, BC
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Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 10–15 minutes
1½ lbs. (about 7 cups) asparagus
water
¼ cup sliced blanched almonds
2 tsp. olive oil
2 cloves garlic, finely chopped
2 Tbsp. freshly grated Parmesan cheese
pepper to taste
1. Snap off asparagus ends. Cut spears on diagonal into 2” lengths.
2. In large nonstick skillet, bring ½ cup water to boil. Cook asparagus for 2 minutes after water returns to boil, or until asparagus is tender-crisp.
3. Run asparagus under cold water to chill. Drain and set aside.
4. Dry skillet. Place over medium heat. Add almonds and toast, stirring often for 2–3 minutes, or until golden brown. Remove and reserve nuts.
5. Add oil to skillet. Increase heat to medium-high. Cook asparagus and garlic, stirring for 4 minutes, or until asparagus is just tender.
6. Sprinkle with Parmesan cheese. Season with pepper.
7. Transfer to serving bowl. Top with almonds.
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Per Serving |
| Calories 70, Kilojoules 293, Protein 4 g, |
| Carbohydrates 5 g, Total Fat 4 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 1.4 mg, Sodium 28 mg, Fiber 3 g |
Tip: Substitute green beans for the asparagus for a tasty alternative. Trim ends off the beans. Cut beans into 1½” lengths. Cook in boiling water for 5 minutes. Continue with Steps 3–7 above.
Sharon Eshleman
Ephrata, PA
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Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 10 minutes
1 Tbsp. canola oil
¾ lb. green beans, fresh or frozen
1 Tbsp. low-sodium soy sauce
2 garlic cloves, minced
1 tsp. sesame seeds, toasted
1 tsp. brown sugar
1 tsp. peanut butter
1. Stir-fry green beans in oil in large skillet until tender. Remove from heat.
2. Mix together remaining ingredients in small bowl.
3. Stir into green beans until well coated.
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Per Serving |
| Calories 51, Kilojoules 213, Protein 1 g, |
| Carbohydrates 5 g, Total Fat 3 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 1.8 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 99 mg, Fiber 1.5 g |
Dietitian’s tip: To limit the sodium content of this oriental dish, use low-sodium soy sauce, which has about 50-percent less sodium but all of the taste of its full-sodium counterpart.
Tangy Green Beans
Mary B. Sensenig
New Holland, PA
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Makes 10 servings
Prep. Time: 5 minutes
Cooking Time: 8–10 minutes
1½ lbs. green beans, fresh, frozen, or canned
⅓ cup diced sweet red bell peppers
4½ tsp. olive, or canola, oil
4½ tsp. water
1½ tsp. vinegar
1½ tsp. prepared mustard
¼ tsp. salt
¼ tsp. pepper
⅛ tsp. garlic powder
1. Cook beans and red peppers in a steamer basket over water until crisp-tender.
2. Whisk together all remaining ingredients in a small bowl.
3. Transfer beans to a serving bowl. Add dressing and stir to coat.
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Per Serving |
| Calories 39, Kilojoules 163, Protein 1 g, |
| Carbohydrates 5 g, Total Fat 2 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 0 mg, Sodium 68 mg, Fiber 2 g |
Joanne Kennedy
Plattsburgh, NY
Jean Ryan
Peru, NY
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Makes 10 servings
Prep. Time: 10 minutes
Cooking Time: 20–30 minutes
2 lbs. (about 8 cups) fresh green beans
1 large red onion, thinly sliced
3 cloves fresh garlic, minced
1 tsp. olive oil
½ cup slivered almonds
pepper to taste
1. Steam beans in saucepan until just slightly crisp.
2. Sauté onion and garlic in olive oil in large skillet for 3 minutes.
3. Add beans to skillet. Sauté 1 minute.
4. Add slivered almonds and pepper to beans. Toss together and then serve.
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Per Serving |
| Calories 73, Kilojoules 305, Protein 3 g, |
| Carbohydrates 7 g, Total Fat 4 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 2.2 g, Polyunsaturated Fat 1.5 g, |
| Cholesterol 0 mg, Sodium 6 mg, Fiber 4 g |
Dietitian’s tip: Green beans, also known as string beans or snap beans, are good sources of fiber and vitamin C. Another way to preserve their fresh flavor and texture is to blanch (parboil) the beans: immerse them in boiling water for about 2 minutes, then plunge into ice water to set their color, then sauté briefly.
Green Beans with Tomatoes and Garlic
Shirley Sears
Sarasota, FL
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Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 60–70 minutes
1 Tbsp. olive oil
4 cloves garlic, chopped
1½ lbs. green beans, washed and stemmed
2 8-oz. cans crushed tomatoes, no salt added
1 tsp. dried oregano
1. Heat oil in large skillet over medium heat.
2. Add garlic and sauté briefly.
3. Add beans and stir to coat with oil.
4. Add tomatoes.
5. Bring to a boil. Reduce heat to a low simmer.
6. Stir in oregano.
7. Cover and cook 45–60 minutes, or until beans are done to your liking and liquid is nearly absorbed.
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Per Serving |
| Calories 73, Kilojoules 305, Protein 3 g, |
| Carbohydrates 12 g, Total Fat 2 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 0 mg, Sodium 37 mg, Fiber 5 g |
Colleen Konetzni
Rio Rancho, NM
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Makes 4 servings
Prep. Time: 30 minutes
Cooking Time: 30–45 minutes
6 fresh red beets
water
1 tsp. olive oil
dill weed
pepper
1. Wash beets and cut off roots and leafy stems. Place in saucepan and cover with water.
2. Boil until beets are fork-tender.
3. Remove from pan and cool. The beets’ peels should slip right off.
4. Slice beets ¼” thick. Place back in pan, along with oil.
5. Heat through over low heat.
6. To serve, sprinkle with dill weed and pepper.
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Per Serving |
| Calories 63, Kilojoules 264, Protein 2 g, |
| Carbohydrates 11 g, Total Fat 1.5 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 0.8 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 96 mg, Fiber 3 g |
A Tip —
Cook according to the season. Focus on the vegetables and fruits that are ripe for the month you’re in. Visit a local farmers market for inspiration.
Sweet and Sour Beets
Frances L. Kruba
Baltimore, MD
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Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 25 minutes
½ cup sugar
1 Tbsp. cornstarch
2 whole cloves
½ cup vinegar
3 15-oz. cans sliced beets, no salt added, drained
3 Tbsp. reduced-in-sugar orange marmalade
2 Tbsp. soft-tub margarine, non-hydrogenated variety
1. Combine sugar, cornstarch, and cloves in a large heavy saucepan. Stir in vinegar.
2. Cook over medium heat, stirring constantly until thickened and bubbly.
3. Add beets to sauce. Cover and cook 15 minutes.
4. Stir in marmalade and margarine until both are melted.
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Per Serving |
| Calories 122, Kilojoules 510, Protein 1 g, |
| Carbohydrates 26 g, Total Fat 1.5 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 0 mg, Sodium 53 mg, Fiber 2 g |
Shirley Hedman
Schenectady, NY
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Makes 4–6 servings
Prep. Time: 10 minutes
Cooking Time: 10 minutes
4 cups broccoli florets
1 Tbsp. olive oil
2 cloves garlic, minced or crushed
¼ tsp. red pepper flakes
1 tsp. grated Parmesan cheese
1. Steam broccoli for 3 minutes in non-stick pan. Remove from pan and wipe pan dry.
2. Add olive oil, garlic, and red pepper flakes to pan. Cook slowly, about 3 minutes.
3. Add broccoli and shake in pan to cook evenly.
4. Sprinkle with grated cheese and serve warm.
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Per Serving |
| Calories 43, Kilojoules 180, Protein 2 g, |
| Carbohydrates 4 g, Total Fat 2 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol trace, Sodium 25 mg, Fiber 1.5 g |
Roasted Broccoli
Andrea Cunningham
Arlington, KS
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Makes 4 servings
Prep. Time: 10 minutes
Baking Time: 20 minutes
1 head (about 5 cups) broccoli, cut into long pieces all the way through (you will eat the stems)
1 Tbsp. olive oil
2–3 cloves garlic, sliced thin
pepper
lemon wedges
1. Preheat oven to 400°.
2. Place broccoli in baking pan with sides. Drizzle with olive oil. Toss to coat.
3. Sprinkle garlic and pepper over top.
4. Transfer to oven and roast 15–20 minutes, or until broccoli is crispy on the ends and a little browned.
5. Sprinkle with lemon juice.
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Per Serving |
| Calories 71, Kilojoules 297, Protein 3 g, |
| Carbohydrates 6 g, Total Fat 4 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 38 mg, Fiber 3 g |
Jean Butzer
Batavia, NY
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Makes 4 servings
Prep. Time: 15 minutes
Cooking Time: 10 minutes
1½ lbs. broccoli
2 Tbsp. olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
½ cup fat-free sour cream
1 Tbsp. Dijon mustard
1 Tbsp. lemon juice
pepper to taste
1. Cut broccoli into florets. Peel and slice the stalks. Steam or boil in water in saucepan until tender, but still firm and bright green. Drain, and keep warm.
2. Meanwhile heat oil in a skillet over moderate heat. Sauté onion and garlic until tender but not brown, about 5 minutes.
3. Add remaining ingredients to skillet and stir over low heat.
4. Place broccoli in serving dish. Spoon sauce over top. Serve immediately.
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Per Serving |
| Calories 124, Kilojoules 519, Protein 6 g, |
| Carbohydrates 17 g, Total Fat 4 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, |
| Cholesterol 3 mg, Sodium 230 mg, Fiber 5 g |
Dietitian’s tip: Broccoli is high in vitamins A and C, which are considered antioxidant vitamins. Broccoli also has isothiocyanates, indoles, and flavonoids—phytochemicals that may help prevent cancer.
Sesame Broccoli
Marci Baum
Manheim, PA
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Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 10 minutes
1 head (about 6 cups) broccoli
1 tsp. canola oil
1 Tbsp. sesame seeds
2 Tbsp. water
1 Tbsp. low-sodium soy sauce
¼ tsp. red pepper flakes, crushed
½ Tbsp. fresh lemon juice
1. Cut broccoli into small florets. Peel and dice stem and add to florets.
2. Heat a large skillet over medium-high heat. Pour oil into skillet and swirl to coat bottom. Cook sesame seeds for 1 minute, stirring constantly.
3. Stir in broccoli. Increase heat to high and cook 3 minutes, or until broccoli is bright green, stirring constantly.
4. Stir in remaining ingredients. Reduce heat to medium and cook, covered, 5 minutes, or until broccoli becomes crisp-tender.
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Per Serving |
| Calories 49, Kilojoules 205, Protein 3 g, |
| Carbohydrates 5 g, Total Fat 2 g, Saturated Fat 0.1 g, |
| Monounsaturated Fat 0.8 g, Polyunsaturated Fat 1.1 g, |
| Cholesterol 0 mg, Sodium 114 mg, Fiber 3 g |
Yvonne Kauffman Boettger
Harrisonburg, VA
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Makes 6 servings
Prep. Time: 5 minutes
Cooking Time: 10 minutes
4–6 cups chopped broccoli
1 Tbsp. olive oil
½ cup dried cranberries
¼ cup slivered almonds
1. Microwave broccoli with a little water until slightly tender.
2. Heat oil in skillet. Add broccoli, cranberries, and almonds.
3. Stir-fry until broccoli reaches the tenderness you like.
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Per Serving |
| Calories 108, Kilojoules 452, Protein 3 g, |
| Carbohydrates 12 g, Total Fat 5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 3.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 30 mg, Fiber 3 g |
Corn and Broccoli Bake
Vera Schmucker
Goshen, IN
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Makes 6 servings
Prep. Time: 10 minutes
Baking Time: 45 minutes
16-oz. can cream-style corn, no salt added
16-oz. pkg. frozen chopped broccoli, thawed
¼ cup crushed soda crackers with unsalted tops
1 egg, beaten
1 Tbsp. dried onion, minced
⅛ tsp. pepper
¼ cup crushed soda crackers with unsalted tops
1 Tbsp. soft-tub margarine, non-hydrogenated
1. In a bowl combine first six ingredients. Place in 1½-quart lightly greased baking dish.
2. Combine margarine and ¼ cup soda crackers. Sprinkle on top of filled baking dish.
3. Bake at 350° for 45 minutes.
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Per Serving |
| Calories 117, Kilojoules 490, Protein 5 g, |
| Carbohydrates 17 g, Total Fat 4 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1.5 g, |
| Cholesterol trace, Sodium 122 mg, Fiber 4 g |
Kristi See
Weskan, KS
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Makes 8 servings
Prep. Time: 15 minutes
Grilling Time: 40 minutes
1 head cabbage
4 tsp. olive oil
1 tsp. garlic powder
¼ tsp. pepper
1. Preheat grill for medium heat.
2. Cut cabbage into 8 wedges. Remove core.
3. Place all wedges on a piece of aluminum foil large enough to fully wrap cabbage.
4. Brush wedges with oil.
5. Sprinkle with garlic powder and pepper. Wrap cabbage up securely in foil.
6. Grill 30–40 minutes on preheated grill, or until tender.
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Per Serving |
| Calories 50, Kilojoules 209, Protein 1 g, |
| Carbohydrates 7 g, Total Fat 2 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 0 mg, Sodium 21 mg, Fiber 3 g |
Tip: You can add wedged onions and/or baby carrots to the packets (not included in the nutritional analysis).
Sautéed Cabbage
Laverne Nafziger
Goshen, IN
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Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 15–20 minutes
1 Tbsp. canola oil
1 Tbsp. mustard seed
½ cup chopped onion
1 tsp. chopped garlic
1½ tsp. ground cumin
6 cups shredded cabbage
pepper to taste, optional
1. Heat oil in large skillet. Add mustard seeds. Heat until they start to pop.
2. Add onion and garlic. Sauté 2–3 minutes.
3. Add cumin and cabbage. Sauté, stirring every 5 minutes. Cook until cabbage is tender but not too soft.
4. Sprinkle with pepper if you wish before serving.
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Per Serving |
| Calories 44, Kilojoules 184, Protein 1 g, |
| Carbohydrates 5 g, Total Fat 2 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 1.4 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 0 mg, Sodium 13 mg, Fiber 2 g |
Jean Butzer
Batavia, NY
Louise Thieszen
North Newton, KS
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Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 40 minutes
1 medium head red cabbage, shredded
1 large onion, chopped
2 Tbsp. canola oil
2 medium apples, unpeeled, cored and sliced
¼ cup cider vinegar
¼ tsp. pepper
1 Tbsp. caraway seeds, optional
1. In a large skillet, sauté cabbage and onion in oil 5–8 minutes, or until crisp-tender.
2. Add apples, vinegar, pepper, and caraway seeds if you wish. Bring to a boil.
3. Reduce heat. Cover and simmer 25 minutes, or until cabbage is tender.
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Per Serving |
| Calories 90, Kilojoules 377, Protein 2 g, |
| Carbohydrates 12 g, Total Fat 4 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 31 mg, Fiber 3 g |
Carrots with Dill
Marilyn Mowry
Irving, TX
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Makes 4 servings
Prep. Time: 5 minutes
Cooking Time: 12–15 minutes
4 cups water
2 cups fresh carrots, peeled and sliced
1 Tbsp. soft-tub margarine, non-hydrogenated
2 Tbsp. honey
¼ tsp. Lowry’s lemon pepper
¼ tsp. salt, optional
⅛–¼ tsp. dill weed
1. Bring 4 cups water to a boil in saucepan. Add carrots. Cover and boil 1 minute.
2. Drain carrots. Add remaining ingredients to carrots in saucepan and mix well. Heat through over low heat.
3. Stir again and spoon into serving dish.
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Per Serving |
| Calories 69, Kilojoules 289, Protein 1 g, |
| Carbohydrates 10 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 249 mg, Fiber 2 g |
Dietitian’s tip: Carrots are an excellent source of beta-carotene, which is converted by the body into vitamin A (retinol). Vitamin A helps maintain vision and promotes the growth of healthy cells and tissues. Carrots also contain lutein, which is thought to protect the retina.
Orpha Herr
Andover, NY
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Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 15–20 minutes
1½ lbs. carrots, sliced
1 Tbsp. olive oil
½ cup diced green sweet bell peppers
1 tsp. dried rosemary, crushed
¼ tsp. coarsely ground pepper
1. In a skillet cook and stir carrots in oil 10–12 minutes, or until tender-crisp.
2. Add green pepper. Cook and stir 5 minutes, or until carrots and green peppers are tender, but not too soft.
3. Sprinkle with rosemary and pepper. Heat through.
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Per Serving |
| Calories 70, Kilojoules 293, Protein 1 g, |
| Carbohydrates 11 g, Total Fat 2.5 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 1.7 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 80 mg, Fiber 4 g |
Dietitian’s tip: Rosemary—an herb with a piney flavor—can season a variety of foods including roasted potatoes, mushrooms, stuffing, ripe melon, poultry, and meats. Use the herb with care, however. Too much can be overpowering.
A Tip —
Don’t overcook vegetables.
Honey-Glazed Carrots
Janet Oberholtzer
Ephrata, PA
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Makes 4 servings
Prep. Time: 5 minutes
Cooking Time: 10–15 minutes
16-oz. pkg. baby carrots
2 tsp. olive oil
1 Tbsp. honey
½ Tbsp. lemon juice
1. Cook carrots in a bit of water in a saucepan until they’re as tender as you like.
2. Meanwhile, combine olive oil, honey, and lemon juice in a small microwave-safe dish. Microwave on high 20–30 seconds. Stir.
3. Drain carrots. Pour glaze over top and toss to coat.
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Per Serving |
| Calories 76, Kilojoules 318, Protein 1 g, |
| Carbohydrates 13 g, Total Fat 2.5 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 1.7 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 89 mg, Fiber 3 g |
Anne Hummel
Millersburg, OH
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Makes 4 servings
Prep. Time: 20 minutes
Cooking Time: 20–30 minutes
1 head cauliflower
1 clove garlic
1 leek, white only, split in 4 pieces
1 Tbsp. soft-tub margarine, non-hydrogenated
pepper to taste
1. Break cauliflower into small pieces.
2. In a good-sized saucepan, steam cauliflower, garlic, and leeks in water until completely tender, about 20–30 minutes.
3. While cauliflower is hot, puree until the vegetables resemble mashed potatoes. (Use a food processor, or if you prefer a smoother texture, use a blender. Process only a small portion at a time, holding the blender lid on firmly with a tea towel.)
4. Add a little hot water if vegetables seem dry.
5. Stir in margarine and pepper to taste.
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Per Serving |
| Calories 67, Kilojoules 280, Protein 2 g, |
| Carbohydrates 9 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 75 mg, Fiber 3 g |
Baked Corn
Samuel Stoltzfus
Bird-in-Hand, PA
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Makes 8 servings
Prep. Time: 15 minutes
Baking Time: 35–50 minutes
2 cups corn, fresh or frozen (and thawed if frozen)
egg substitute equivalent to 2 eggs, slightly beaten, or 4 egg whites, slightly beaten
1 tsp. sugar
1 Tbsp. soft-tub margarine, non-hydrogenated, melted
2 Tbsp. flour
1 cup skim milk
¼ tsp. salt
1. Mix all ingredients together in a large bowl.
2. Pour into a greased 2-quart baking dish.
3. Bake at 350° for 35–50 minutes, or until corn is firm in the middle and browned around the edges.
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Per Serving |
| Calories 73, Kilojoules 305, Protein 4 g, |
| Carbohydrates 11 g, Total Fat 2 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 0.8 g, Polyunsaturated Fat 0.8 g, |
| Cholesterol 0.5 mg, Sodium 127 mg, Fiber 1 g |
Judy Newman
St. Mary’s, ON
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Makes 6 servings
Prep. Time: 5–7 minutes
Cooking Time: 4–6 minutes
2 garlic cloves
¼ cup chives
2 tsp. olive oil
4 cups corn (best if cut straight off the cob; if you use canned, it should be without added salt)
pinch of pepper
1. Chop garlic and chives.
2. Heat oil in large skillet over medium heat. Gently sauté garlic. (Reserve chives.)
3. Add corn. Sauté 3–5 minutes.
4. Season to taste with pepper and chives.
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Per Serving |
| Calories 118, Kilojoules 494, Protein 3 g, |
| Carbohydrates 21 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 3 mg, Fiber 3 g |
Quick Stir-Fried Vegetables
Judith Govotsos
Frederick, MD
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Makes 5 servings
Prep. Time: 20 minutes
Cooking Time: 7–10 minutes
4 cloves garlic, sliced thin
4 carrots, sliced thin on angle
1 small yellow squash, sliced thin on angle
1 small green zucchini squash, sliced thin on angle
1 large onion, sliced thin
1 Tbsp. olive oil
¼ tsp. salt
⅛ tsp. pepper
1. Prepare all vegetables. Do not mix together.
2. Place olive oil in large non-stick skillet.
3. Add garlic and carrot. Stir-fry 2–3 minutes.
4. Add remainder of vegetables. Cook and stir until just lightly cooked, about 5–7 more minutes.
5. Stir in seasonings and serve.
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Per Serving |
| Calories 98, Kilojoules 410, Protein 2 g, |
| Carbohydrates 16 g, Total Fat 3 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 0.6 g, |
| Cholesterol 0 mg, Sodium 194 mg, Fiber 4 g |
Moreen Weaver,
Bath, NY
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Makes 6 servings
Prep. Time: 20–30 minutes
Baking Time: 20 minutes
8–10 cups fresh vegetables: your choice of any summer squash, onions, potatoes, tomatoes, green beans, broccoli, cauliflower, carrots, green or red bell sweet peppers, mild chili peppers, eggplant, mushrooms, or fennel
Seasoning 1:
3 Tbsp. fresh basil, chopped
2 Tbsp. fresh cilantro, chopped
1½ Tbsp. fresh thyme, chopped
1 Tbsp. olive oil
½ tsp. pepper
3 cloves garlic, minced
Seasoning 2:
4 cloves garlic, minced
1 Tbsp. olive oil
2 Tbsp. fresh thyme
2 Tbsp. fresh oregano
2 Tbsp. fresh basil, chopped
2 Tbsp. balsamic vinegar
1 Tbsp. Dijon mustard
¼ tsp. pepper
1. Cut vegetables into bite-size pieces for even cooking. For example, slice potatoes thinly, but chop summer squash in chunks. Place prepared vegetables in large mixing bowl as you go.
2. Toss vegetables with one of the seasoning options.
3. Spread seasoned vegetables in a thin layer on a lightly greased baking sheet with sides.
4. Bake in preheated oven at 425° for 20 minutes. Stir occasionally.
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Per Serving |
| Calories 99, Kilojoules 414, Protein 3 g, |
| Carbohydrates 17 g, Total Fat 2.6 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 1.7 g, Polyunsaturated Fat 0.6 g, |
| Cholesterol 0 mg, Sodium 95 mg, Fiber 4 g |
For a main dish: Serve over cooked penne pasta, wild rice, or couscous. Top with freshly grated Parmesan cheese (not included in nutritional analyses).
For a salad: Cool vegetables and add 2 cups diced tomatoes, 3 ounces crumbled feta cheese, and an additional amount of Seasoning 2 to serve as dressing (not included in nutritional analyses).
A Tip —
Beginner cooks should always measure carefully. With more experience you learn to adjust recipes.
Bonnie Whaling
Clearfield, PA
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Makes 8 servings
Prep. Time: 20 minutes
Baking Time: 40–50 minutes
2 medium (about 3 cups) parsnips, peeled, quartered, and cut into ½” slices
half a medium (about 3 cups) rutabaga, peeled and cut into ½” cubes
1 cup baby carrots
1 cup pearl onions, peeled, or 1 red onion, cut into wedges
½ Tbsp. olive oil
black pepper
1. Preheat oven to 350°.
2. In a 9 × 9 baking pan, combine all vegetables.
3. Drizzle with olive oil.
4. Lightly season with pepper. Toss to coat.
5. Bake covered for 20 minutes. Uncover and stir vegetables.
6. Bake uncovered 20 minutes more, or until vegetables are starting to brown, stirring occasionally.
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Per Serving |
| Calories 82, Kilojoules 343, Protein 2 g, |
| Carbohydrates 17 g, Total Fat 1 g, Saturated Fat trace, |
| Monounsaturated Fat 0.6 g, Polyunsaturated Fat 0.4 g, |
| Cholesterol 0 mg, Sodium 37 mg, Fiber 5 g |
Italian Veggie Bake
Orpha Herr
Andover, NY
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Makes 8 servings
Prep. Time: 20 minutes
Cooking/Baking Time: 45–50 minutes
⅓ cup reduced-fat Italian dressing
1 large onion, chopped
1 small unpeeled eggplant, cubed
2 medium zucchini, sliced thin
1 large red sweet bell pepper, chopped
6-oz. pkg. fresh mushrooms, sliced
2 cups freshly diced tomatoes
⅓ cup shredded Parmesan cheese
1 Tbsp. chopped fresh parsley
1. Heat dressing in large skillet over medium-high heat.
2. Add onion and steam or stir-fry 5 minutes, or until just tender.
3. Add eggplant and steam or stir-fry 5 minutes.
4. Add zucchini, pepper, and mushrooms. Steam or stir-fry 5 minutes more.
5. Add tomatoes and bring to a boil.
6. Pour mixture into lightly greased baking dish. Sprinkle with cheese.
7. Bake uncovered at 350° for 25–30 minutes, or until bubbly.
8. Sprinkle with parsley just before serving.
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Per Serving |
| Calories 70, Kilojoules 293, Protein 4 g, |
| Carbohydrates 11 g, Total Fat 1.5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 0.8 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 3 mg, Sodium 202 mg, Fiber 5 g |
Tip: You can prepare this a day before you need it and then refrigerate it. Cover and heat through in the oven, or microwave, just before serving.
Elaine Gibbel
Lititz, PA
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Sweets
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Makes 4 servings
Prep. Time: 10 minutes
Baking Time: 1 hour
2 large Vidalias, or sweet, onions
1 Tbsp. water
3 Tbsp. honey
1 Tbsp. soft-tub margarine, non-hydrogenated, melted
1 tsp. paprika
½ tsp. salt
½ tsp. curry powder
⅛–¼ tsp. ground red pepper, according to your taste preference
1. Preheat oven to 350°.
2. Peel onions and cut in half crosswise. Place onions, cut sides down, in 8" square baking dish.
3. Sprinkle with water. Cover with foil.
4. Bake at 350° for 30 minutes.
5. Meanwhile, combine remaining ingredients in small bowl.
6. Turn onions over and brush with half of honey mixture.
7. Bake 30 minutes more, uncovered, until tender, basting with remaining honey mixture after 15 minutes.
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Per Serving |
| Calories 129, Kilojoules 540, Protein 1 g, |
| Carbohydrates 25 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 52 mg, Fiber 2 g |
Orange-Glazed Parsnips
Sandra Haverstraw
Hummelstown, PA
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Makes 6 servings
Prep. Time: 15 minutes
Cooking Time:15 minutes
4½ cups parsnips, cut diagonally in ½” slices
¾–1 cup water
2 Tbsp. soft-tub margarine, non-hydrogenated
1 Tbsp. honey
¼ cup orange juice
1 Tbsp. grated orange peel
¼ tsp. nutmeg
1. Cook parsnips in water in saucepan, about 10 minutes, or until softened.
2. Drain and remove parsnips from pan.
3. Combine remaining ingredients in pan. Heat until margarine and honey are melted and ingredients are heated through.
4. Stir sauce into parsnips.
5. Serve hot.
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Per Serving |
| Calories 134, Kilojoules 561, Protein 1 g, |
| Carbohydrates 24 g, Total Fat 4 g, Saturated Fat 1 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 2 g, |
| Cholesterol 0 g, Sodium 63 mg, Fiber 5 g |
Tip: These parsnips are especially good with turkey or pork. You can also use the orange glaze over cooked, cubed winter squash or sweet potatoes.
Trudy Kutter
Corfu, NY
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Makes 8 servings
Prep. Time: 15 minutes
Baking Time: 25–30 minutes
1¼ lbs. potatoes, scrubbed, but unpeeled
2 tsp. chili powder
2 tsp. minced garlic
¼ tsp. salt
1. Heat oven to 450°. Spray jelly-roll baking pan with non-stick cooking spray.
2. Cut potatoes into about ½”-thick sticks. Put in mixing bowl.
3. Toss julienned potatoes with chili powder, garlic, and salt.
4. Spread in prepared baking pan.
5. Bake until crisp, browned, and tender, about 25–30 minutes.
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Per Serving |
| Calories 70, Kilojoules 293, Protein 2 g, |
| Carbohydrates 15 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 84 mg, Fiber 2 g |
Tip: If your family does not care for garlic or chili powder, try a bit of paprika, or use herbs such as oregano or thyme.
Baked Basil Fries
Sharon Brubaker, Myerstown, PA
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Makes 6 servings
Prep. Time: 15 minutes
Baking Time: 30 minutes
2 Tbsp. Parmesan cheese
2 tsp. olive oil
1 Tbsp. dried basil
¼ tsp. garlic powder
4 medium red potatoes
1. Combine first 4 ingredients in a good-sized bowl.
2. Cut potatoes into ¼”-thick matchsticks. Toss with cheese mixture in bowl.
3. Place in jelly-roll baking pan, lightly coated with non-stick cooking spray.
4. Bake at 425° for 15 minutes.
5. Turn potatoes with a metal spatula. Bake an additional 15 minutes, or until potatoes are crisp-tender.
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Per Serving |
| Calories 109, Kilojoules 456, Protein 3 g, |
| Carbohydrates 19 g, Total Fat 2 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 1 mg, Sodium 38 mg, Fiber 2 g |
Sherry H. Kauffman
Minot, ND
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Makes 6 servings
Prep. Time: 15 minutes
Baking Time: 25 minutes
3 medium unpeeled baking potatoes (1½ lbs.)
2 large carrots, peeled
2 tsp. vegetable, or canola, oil
¼ tsp. salt
¼ tsp. pepper
nonfat cooking spray
1. Scrub potatoes. Cut potatoes and carrots into 3½” × ½” strips. Pat dry with paper towel.
2. Combine oil, salt, and pepper in large bowl. Add potatoes and carrots. Toss to coat.
3. Arrange in a single layer on a baking sheet coated with nonfat cooking spray.
4. Bake at 475° for 25 minutes, or until tender and brown, turning after 15 minutes.
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Per Serving |
| Calories 111, Kilojoules 464, Protein 3 g, |
| Carbohydrates 21 g, Total Fat 2 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 117 mg, Fiber 2 g |
Dietitian’s tips:
1. If salt is omitted, each serving may be reduced by another 100 milligrams of sodium.
2. Potatoes are a good source of vitamin C, vitamin B-6, and potassium. If you eat them with their skins, you nearly double the amount of fiber.
Guilt-Free Golden Mashed Potatoes
Sharon Wantland
Menomonee Falls, WI
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Makes 8 servings
Prep. Time: 30 minutes
Cooking/Baking Time: 40–45 minutes
2 lbs. Yukon Gold potatoes
2 reduced-sodium chicken bouillon cubes
¼ cup skim milk
half an 8-oz. pkg. fat-free cream cheese, softened
¼ cup fat-free sour cream
½ cup low-fat shredded sharp cheddar cheese
¼ tsp. white pepper
2 tsp. chopped fresh parsley
1. Peel and cut potatoes into small cubes. Place in 4-quart saucepan with bouillon and water to cover.
2. Cover pan. Bring to a boil and cook until very tender, about 30 minutes.
3. Drain and return potatoes to pan.
4. Preheat oven to 425°.
5. Mash potatoes with electric mixer or hand-held ricer.
6. Add all remaining ingredients to potatoes except parsley. Mix well.
7. Place 6 oval-shaped mounds of potatoes on cookie sheet, lightly covered with vegetable spray coating.
8. Bake in preheated oven 10–15 minutes, or until golden brown.
9. Garnish with parsley just before serving.
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Per Serving |
| Calories 118, Kilojoules 494, Protein 6 g, |
| Carbohydrates 22 g, Total Fat 0.5 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 0.1 g, Polyunsaturated Fat 0.1 g, |
| Cholesterol 3 mg, Sodium 200 mg, Fiber 2 g |
Kathryn K. Good
Dayton, VA
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Makes 8 servings
Prep. Time: 25 minutes
Baking Time: 40 minutes
2 large white potatoes
2 medium sweet potatoes
2 medium carrots
2 cups cubed butternut squash
2 onions
¼ cup olive oil
¼ tsp. pepper
½ tsp. garlic powder
2 tsp. dill weed
1. Peel and cut vegetables into bite-sized pieces.
2. Place in large mixing bowl. Toss with oil and seasonings.
3. Spread onto large baking sheet with sides, which you’ve sprayed with non-stick cooking spray.
4. Bake at 375°, covered, for 15 minutes.
5. Uncover and stir.
6. Bake, uncovered, for 25 minutes more.
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Per Serving |
| Calories 132, Kilojoules 552, Protein 2 g, |
| Carbohydrates 22 g, Total Fat 4 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 179 mg, Fiber 4 g |
Sweet Potatoes
Elaine Good
Lititz, PA
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Sweets
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Makes 10 servings
Cooking Time: 25–35 minutes
2 lbs. fresh sweet potatoes, scrubbed and trimmed
1. Place sweet potatoes in a saucepan and add water to a depth of about 2”.
2. Cover and bring to a boil. Reduce heat and simmer until potatoes are soft, about 20–30 minutes. Drain.
Now you have several options:
• Serve immediately. The cooked potatoes can be mashed on individual plates and sprinkled with a bit of pepper or cinnamon. Eat everything, including skins, for good fiber!
• Allow to cool. Pull off peels and, depending on size of potato, cut lengthwise or crosswise. Store in refrigerator or freezer. To serve, simply warm in the microwave or oven.
• Use in other recipes such as this one:
¾ cup water
⅓ cup sugar-free orange-flavored gelatin (3-oz. pkg.)
½ cup brown sugar
2 Tbsp. soft-tub margarine, non-hydrogenated
¼ cup water
1 Tbsp. cornstarch
2 lbs. cooked sweet potatoes, peeled and cut in circles or lengthwise
¼ tsp. allspice, optional
1. In a skillet, heat ¾ cup water to boiling. Stir in gelatin until dissolved.
2. Add sugar and margarine. Mix in thoroughly.
3. In a small bowl, combine ¼ cup water and cornstarch. Stir into skillet, cooking and stirring until thickened and clear.
4. Add cooked sweet potato slices, spooning sauce over them.
5. Simmer until thoroughly heated. Sprinkle with allspice.
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Per Serving |
| Calories 130, Kilojoules 544, Protein 1 g, |
| Carbohydrates 26 g, Total Fat 2 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.7 g, |
| Cholesterol 0 mg, Sodium 88 mg, Fiber 3 g |
Variation: Prepare the sauce in a saucepan (Steps 1–3). Place potato pieces in a lightly greased oven-proof pan or dish. Pour sauce over potatoes. Sprinkle with allspice. Bake uncovered at 350° for 30 minutes, or until heated through.
Other options (not included in nutritional analyses):
1. Replace water and orange gelatin with ¾ cup orange juice.
2. Replace margarine with an additional ¼ cup orange juice.
3. Skip the sugar. The potatoes will touch the palate a bit differently, but still be good.
Healthy Sweet Potato Fries
Gladys M. High
Ephrata, PA
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Makes 4 servings
Prep. Time: 15 minutes
Baking Time: 30 minutes
olive oil cooking spray
2 large sweet potatoes, peeled and cut into wedges
¼ tsp. salt
¼ tsp. black pepper
oregano, thyme, rosemary, garlic powder, optional
1. Preheat oven to 400°.
2. Coat baking sheet with organic olive oil cooking spray.
3. Arrange potato wedges on baking sheet in a single layer. Coat with cooking spray.
4. Sprinkle potatoes with salt, pepper, and any additional optional seasoning of your choice.
5. Roast 30 minutes, or until tender and golden brown.
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Per Serving |
| Calories 56, Kilojoules 234, Protein 1 g, |
| Carbohydrates 13 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 181 mg, Fiber 2 g |
Joyce Shackelford
Green Bay, WI
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Makes 6 servings
Prep. Time: 20 minutes
Cooking/Baking Time: 1 hour
4 medium sweet potatoes
1 Tbsp. olive oil
¼ cup orange juice, unsweetened
2 Tbsp. chopped walnuts, plus 2 tsp. for garnish
¼ tsp. nutmeg
1. Cook whole sweet potatoes in boiling water in a covered saucepan 25–30 minutes, or until tender. Drain.
2. Allow potatoes to cool enough to hold. Then peel and mash in a mixer or with a hand-held ricer.
3. Add olive oil, orange juice, 2 Tbsp. chopped walnuts, and nutmeg. Mix thoroughly.
4. Place in lightly greased 1-quart baking dish. Garnish with 2 tsp. chopped walnuts.
5. Bake uncovered at 375° for 25 minutes.
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Per Serving |
| Calories 120, Kilojoules 502, Protein 2 g, |
| Carbohydrates 18 g, Total Fat 4 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1.5 g, |
| Cholesterol 0 mg, Sodium 48 mg, Fiber 3 g |
Sweety Potato Custard
Patricia Alger
Mt. Crawford, VA
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Makes 6 servings
Prep. Time: 25–30 minutes
Cooking/Baking Time: 40–45 minutes
1 cup sweet potato, cooked
½ cup (about 2) small bananas
1 cup evaporated skim milk
2 Tbsp. (packed) brown sugar
½ cup egg substitute, beaten
¼ tsp. salt
¼ cup raisins
1 Tbsp. honey
1 tsp. ground cinnamon
1. In medium bowl, mash together sweet potato and banana.
2. Add milk, blending well.
3. Add brown sugar, egg substitute, and salt, mixing thoroughly.
4. Spray 1-quart baking dish with non-stick cooking spray. Transfer sweet potato mixture to baking dish.
5. Combine raisins, honey, and cinnamon in a small bowl. Sprinkle over top of sweet potato mixture.
6. Bake in oven uncovered at 325° for 40–45 minutes, or until knife inserted near center comes out clean.
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Per Serving |
| Calories 113, Kilojoules 473, Protein 5 g, |
| Carbohydrates 23 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 2 mg, Sodium 185 mg, Fiber 1.2 g |
Dietitian’s tip: To save time, poke several holes in the sweet potatoes and microwave on high power for about 3 minutes. Turn and cook another 3 minutes or until tender. Set aside to cool and use as directed.
Sweet Potato and Apple Casserole
Penny Blosser
Beavercreek, OH
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Makes 8 servings
Prep. Time: 20 minutes
Cooking/Baking Time: 30 minutes
1 tsp. olive oil
¼ cup chopped onion
2 tsp. dried sage
40-oz. can sweet potatoes, drained and sliced, divided
4 cups peeled and sliced apples, divided
1. In small saucepan, cook onions in olive oil until tender. Stir in sage.
2. Place layer of sweet potatoes in 3-quart baking dish, using about one-third of the sweet potatoes.
3. Add half the onion mixture and half the apples.
4. Add second layer of sweet potatoes to baking dish, using about half of what remains.
5. Top with remaining onions and apples.
6. Top with remaining sweet potatoes.
7. Bake, covered, for 30 minutes at 350°, or until tender.
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Per Serving |
| Calories 165, Kilojoules 690, Protein 3 g, |
| Carbohydrates 36 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 76 mg, Fiber 4 g |
Snow Peas with Sesame Seeds
Sylvia Beiler
Lowville, NY
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Makes 6 servings
Prep. Time: 15 minutes
Cooking/Baking Time: 10 minutes
3 cups trimmed fresh snow peas
2 Tbsp. diced onions
1 Tbsp. canola oil
3 Tbsp. sesame seeds
¼ tsp. freshly ground pepper
1. Slice each snow pea diagonally into 2–3 pieces.
2. Sauté onions and peas in oil in large skillet until tender.
3. Meanwhile, place sesame seeds in baking pan. Toast in 350° oven for 8 minutes, or until lightly browned.
4. Add sesame seeds to onions and peas. Sauté 1 minute until peas are coated with seeds.
5. Sprinkle with freshly ground pepper.
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Per Serving |
| Calories 60, Kilojoules 251, Protein 2 g, |
| Carbohydrates 3 g, Total Fat 4.5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 1.5 g, |
| Cholesterol 0 mg, Sodium 90 mg, Fiber 1 g |
Clarice Williams
Fairbank, IA
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Makes 4 servings
Prep. Time: 10 minutes
Cooking Time: 7½–10 minutes
2 green onions, sliced
1 clove garlic, minced
2 Tbsp. water
1 lb. (about 12 cups) fresh spinach leaves, washed and trimmed*
1 Tbsp. grated Parmesan cheese
1 tsp. lemon juice
1. In 3-quart microwave-safe bowl, combine onions, garlic, and water. Cook in microwave on 100 percent power (High) for 30–60 seconds, or until onions are tender.
2. Add spinach. Cook, covered, on High for 7–9 minutes, or until spinach is tender, stirring once. Drain well.
3. Sprinkle with Parmesan cheese and lemon juice.
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Per Serving |
| Calories 35, Kilojoules 146, Protein 1 g, |
| Carbohydrates 5 g, Total Fat 1 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 0.7 g, Polyunsaturated Fat 0.1 g, |
| Cholesterol 1 mg, Sodium 110 mg, Fiber 3 g |
* Note: If you wish, you can substitute one 10-oz. pkg. frozen spinach, chopped, for fresh spinach. Use a 1½-quart microwave-safe dish. Decrease second cooking time to 6–8 minutes.
Walnut Spinach
Rika Allen
New Holland, PA
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Makes 8 servings
Prep. Time: 5 minutes
Cooking Time: 5 minutes
1 lb. (about 12 cups) fresh spinach, washed and trimmed
½ cup walnuts, coarsely ground
2 Tbsp. reduced sodium soy sauce
1. Cook spinach with small amount of water in large saucepan with lid, just until it wilts.
2. Drain well. Squeeze out water as much as possible.
3. Add walnuts and soy sauce to spinach. Mix well.
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Per Serving |
| Calories 65, Kilojoules 272, Protein 2 g, |
| Carbohydrates 2 g, Total Fat 5 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 2.7 g, |
| Cholesterol 0 mg, Sodium 171 mg, Fiber 2 g |
Tip: This dish is also good using toasted and coarsely ground sesame seeds instead of walnuts.
A Tip —
To bake potatoes quickly, place them in boiling water for 10-15 minutes. Pierce skins with a fork and then bake them in a pre-heated oven.
Leona Yoder
Hartville, OH
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Makes 6 servings
Prep. Time: 10 minutes
Cooking Time:12–15 minutes
2 boxes frozen, chopped spinach, thawed
½ cup raisins
½ cup slivered almonds
1. Cook spinach according to package directions. Drain thoroughly.
2. Just before serving, stir in raisins and almonds.
3. Return to heat just long enough to warm added ingredients.
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Per Serving |
| Calories 89, Kilojoules 372, Protein 5 g, |
| Carbohydrates 11 g, Total Fat 3 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 1.8 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 71 mg, Fiber 4 g |
Creamed Spinach
Mary Ann Lefever
Lancaster, PA
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Makes 6 servings
Prep. Time: 15 minutes
Cooking/Baking Time: 30–40 minutes
16-oz. bag frozen chopped baby spinach
half onion, minced (about ¾ cup)
2 Tbsp. olive oil
¼ tsp. black pepper
½ tsp. garlic powder, or 1 clove garlic, chopped
3 Tbsp. flour
1½ cups skim milk
⅓ cup fat-free half-and-half
¼ cup grated Parmesan cheese
1. Cook spinach in microwave or on stovetop, according to package directions.
2. Drain very well, squeezing out excess water. Set aside.
3. Cook onion in large saucepan or skillet in olive oil until tender.
4. Add pepper, garlic powder, and flour. Cook until beginning to brown.
5. Stir in milk and half-and-half. Cook over low heat, stirring continually, until thickened.
6. Stir in cooked spinach and Parmesan cheese.
7. Coat a 9” glass pie plate with non-fat cooking spray. Spread spinach mixture in pie plate.
8. Bake uncovered at 300° for 20 minutes.
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Per Serving |
| Calories 120, Kilojoules 502, Protein 6 g, |
| Carbohydrates 12 g, Total Fat 5 g, Saturated Fat 1.3 g, |
| Monounsaturated Fat 3.5 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 5 mg, Sodium 186 mg, Fiber 2 g |
Esther Nafziger
Bluffton, OH
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Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 10–12 minutes
2 cups frozen shelled soybeans
2 slices lean bacon, cut into ¼” pieces
1 medium onion, chopped
1 rib celery, cut into ¼” pieces
2 cups fresh, canned (no salt added), or frozen corn (thawed)
¼ cup low-fat, low-sodium chicken broth, or water
⅛ tsp. pepper
1. Rinse beans under hot water to begin to thaw. Drain.
2. In 12" skillet, cook bacon over medium heat until browned. With slotted spoon, transfer bacon to paper towels to drain.
3. Carefully blot out bacon fat from pan with paper towels. Add onion and celery to skillet. Cook over medium-high heat 5 minutes, or until vegetables are tender and golden, stirring frequently.
4. Stir in beans, corn, broth, and pepper.
5. Reduce heat to low. Cover and simmer 2 minutes, or until heated through.
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Per Serving |
| Calories 134, Kilojoules 561, Protein 9 g, |
| Carbohydrates 17 g, Total Fat 4 g, Saturated Fat 1 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 1.5 g, |
| Cholesterol 0.5 mg, Sodium 80 mg, Fiber 4 g |
Scalloped Cheesy Tomatoes
Scarlett Von Bernuth
Canon City, CO
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Makes 6 servings
Prep. Time: 15 minutes
Baking Time: 35 minutes
4 fresh tomatoes, sliced, divided
1 cup soft bread cubes, divided
1 Tbsp. fresh parsley, divided
2 Tbsp. olive oil, divided
½ cup cracker crumbs (made from crackers with unsalted tops)
¼ cup low-sodium, low-fat grated cheese
pepper
1. Fill a lightly greased baking dish with alternate layers of tomatoes and bread cubes.
2. Sprinkle parsley and olive oil over each layer.
3. Cover top with cracker crumbs. Sprinkle with cheese.
4. Bake uncovered in 350°–375° oven for 35 minutes.
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Per Serving |
| Calories 126, Kilojoules 527, Protein 4 g, |
| Carbohydrates 18 g, Total Fat 4 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, |
| Cholesterol 3 mg, Sodium 200 mg, Fiber 2 g |
A Tip —
To easily and cleanly crush crackers, put them in a plastic bag. Then crush them with a rolling pin.
Colleen J. Heatwole
Burton, MI
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Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 15 minutes
½ cup finely chopped onion
½ cup diced green, or red, bell sweet pepper
½ cup diced celery
1 Tbsp. olive, or canola, oil
2 14½-oz. cans low-sodium tomatoes, or 1 quart canned tomatoes (no salt added)
1 tsp. sugar
¾ tsp. dry basil
1. In large skillet or saucepan, sauté onion, bell pepper, and celery in 1 Tbsp. oil until tender, about 5 minutes.
2. Add rest of ingredients and heat to boiling.
3. Reduce heat, cover, and simmer 5 minutes.
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Per Serving |
| Calories 44, Kilojoules 184, Protein 1 g, |
| Carbohydrates 6 g, Total Fat 2 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.8 g, |
| Cholesterol 0 mg, Sodium 46 mg, Fiber 2 g |
Tip: In the summer-time use fresh tomatoes and fresh basil.
Grilled Zucchini
Joan Terwilliger
Lebanon, PA
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Makes 1 serving
Prep. Time: 10 minutes
Marinating time: 1 hour
Grilling Time: 14 minutes
1 medium zucchini per serving, unpeel
2 tsp. low-fat Italian dressing
1 Tbsp. Parmesan cheese, grated or shredded
1. Slice zucchini lengthwise into ¼”-thick slices.
2. Put in plastic zip-top bag with Italian dressing. Squeeze bag gently to distribute dressing over zucchini slices.
3. Marinate for about one hour.
4. Remove zucchini from marinade. Place on non-stick release aluminum foil.
5. Grill on high heat in covered grill about 14 minutes, turning once halfway through.
6. Sprinkle with Parmesan cheese after turning.
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Per Serving |
| Calories 57, Kilojoules 238, Protein 4 g, |
| Carbohydrates 6 g, Total Fat 2 g, Saturated Fat 1 g, |
| Monounsaturated Fat 0.6 g, Polyunsaturated Fat 0.4 g, |
| Cholesterol 5 mg, Sodium 200 mg, Fiber 2 g |
Delores Gnagey
Saginaw, MI
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Makes 2 servings
Prep. Time: 10 minutes
Baking Time: 35–37 minutes
1 medium zucchini (about 6” long)
1 tsp. olive oil
⅛ tsp. garlic powder
⅛ tsp. onion powder
2 Tbsp. grated Parmesan cheese
1. Preheat oven to 375°.
2. Trim ends off zucchini and discard. At ½” intervals, slice ¾ of the way through the zucchini, being careful not to cut all the way through (the slices should be connected).
3. Gently dry zucchini with paper towel.
4. Place zucchini on piece of aluminum foil large enough to wrap completely around zucchini.
5. Drizzle top of zucchini with olive oil.
6. Sprinkle with garlic and onion powders.
7. Wrap zucchini in foil and pinch closed. Lay on baking sheet.
8. Bake 30–35 minutes, or until zucchini is tender when poked with fork.
9. Remove from oven, open foil, and sprinkle cheese over zucchini.
10. With foil open, return zucchini to oven for 1–2 minutes. Or turn oven to Broil and lightly brown “caterpillar.”
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Per Serving |
| Calories 57, Kilojoules 238, Protein 3 g, |
| Carbohydrates 3 g, Total Fat 4 g, Saturated Fat 1.2 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 4 mg, Sodium 86 mg, Fiber 1 g |
Delores Gnagey
Saginaw, MI
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Makes 4 servings
Prep. Time: 15 minutes
Cooking Time: 9 minutes
1 large zucchini, unpeeled, ends trimmed
1 Tbsp. olive oil
3 garlic cloves, minced
1 cup cherry tomato halves
½ tsp. dried basil
pepper to taste
1. With vegetable peeler, slice zucchini into long, lengthwise strips, thick enough not to bend. (If strips are too thin, they’ll get mushy while sautéing.)
2. Heat oil in large skillet over medium heat. Add zucchini ribbons. Sauté 4 minutes.
3. Add garlic and sauté 2 more minutes.
4. Add cherry tomatoes and sauté 2 additional minutes.
5. Sprinkle with basil and pepper to taste. Cook 1 minute.
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Per Serving |
| Calories 58, Kilojoules 243, Protein 1 g, |
| Carbohydrates 5 g, Total Fat 4 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 13 mg, Fiber 2 g |
Zucchini Souffle
Sharon Eshleman
Ephrata, PA
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Makes 4 servings
Prep. Time: 15 minutes
Baking Time: 20 minutes
2 cups shredded raw zucchini
½ cup low-fat milk
egg substitute equivalent to 1 egg, beaten, or 2 egg whites, beaten
1 tsp. chopped onion
½ cup grated low-fat sharp cheddar cheese
¾ cup fine bread crumbs, or cracker crumbs (made from crackers without salted tops), divided
1. Squeeze moisture out of shredded zucchini by pressing with paper towels.
2. In a bowl, mix together all ingredients, except cheese and ½ cup bread or cracker crumbs.
3. Place mixture into greased 2-quart baking dish.
4. Sprinkle with cheese and remaining crumbs.
5. Bake uncovered at 400° for 20 minutes.
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Per Serving |
| Calories 136, Kilojoules 569, Protein 10 g, |
| Carbohydrates 18 g, Total Fat 2 g, Saturated Fat 1 g, |
| Monounsaturated Fat 0.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 4 mg, Sodium 295 mg, Fiber 2 g |
Tip: You can substitute 1 cup shredded carrots for 1 cup shredded zucchini.
Squash Apple Bake
Lavina Hochstedler
Grand Blanc, MI
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Makes 6 main-dish servings
Prep. Time: 30 minutes
Baking Time: 45–50 minutes
4 cups cubed butternut squash, divided
3 Tbsp. honey, or brown sugar
⅓ cup orange, or apple, juice
2 tsp. cornstarch
2–3 apples, cut in short thick slices, divided
¼ cup raisins, divided
cinnamon
1 Tbsp. soft-tub margarine, non-hydrogenated
1. Slice butternut squash into ¾” rounds. Peel and cut into cubes.
2. Combine honey, juice, and cornstarch in a small bowl.
3. In greased 2- or 3-quart baking dish, layer in half the squash, followed by a layer of half the apples, and then a layer of half the raisins.
4. Repeat layers.
5. Sprinkle generously with cinnamon.
6. Pour juice mixture over all.
7. Dot with margarine.
8. Cover and bake at 350° for 45–50 minutes, or until tender. Serve warm as a vegetable.
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Per Serving |
| Calories 150, Kilojoules 628, Protein 1 g, |
| Carbohydrates 33 g, Total Fat 2 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 0.8 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 31 mg, Fiber 4 g |
Baked Butternut Squash and Cranberries
Anne Hummel
Millersburg, OH
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Makes 6 servings
Prep. Time: 20–30 minutes
Baking Time: 75–80 minutes
1 medium butternut squash (about 4 lbs. before peeling and removing seeds), peeled and cubed
half onion, sliced
1 Tbsp. olive oil
pinch of sage
pinch of dried thyme
pinch of cinnamon
½ cup dried cranberries
¼ cup white, or red, cranberry juice, without added sugar
1. In large bowl, toss cubed squash and onion with olive oil.
2. Stir in herbs and cranberries.
3. Spread in lightly greased 3- or 4-quart baking dish.
4. Preheat oven to 350°.
5. Cover dish and bake 1 hour.
6. Pour juice over squash. Return to oven, and continue baking 15–20 minutes, uncovered.
7. Serve warm or cold.
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Per Serving |
| Calories 130, Kilojoules 544, Protein 2 g, |
| Carbohydrates 26 g, Total Fat 2.5 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 1.7 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 6 mg, Fiber 4 g |
A Tip —
We eat with our “eyes” as well as our mouths. Vary the colors and textures of food you serve at a meal.
