Posts tagged vegetable

Roasted Vegetable Ragu

Roasted Vegetable Ragu

 

Recipe: Roasted Vegetable Ragu

This ragu makes a great side dish or can be used to top pasta or polenta. Pair with some poultry sausage or grilled chicken for a complete meal.

Ingredients

  • 1 medium green pepper, 1/2-inch dice
  • 1 medium yellow squash, 1/2-inch dice
  • 2 medium zucchini, 1/2-inch dice
  • 1 eggplant, ends trimmed, 1/2-inch dice
  • 1 medium onion, 1/2-inch dice
  • 1 Tbsp olive oil
  • Salt and pepper to taste
  • 1 can (15 oz) tomato sauce
  • 1 can (14.5 oz) fire roasted diced tomatoes
  • 1 Tbsp Italian seasoning
  • 1/4 cup red wine

Instructions

  1. Preheat oven to 450 degrees.
  2. Toss pepper, squash, onion, and eggplant in large bowl with oil; season to taste with salt and pepper. Divide and arrange in single layer on 2 large baking sheets.
  3. Roast on separate racks of oven 20 min. Switch rack position of pans for even roasting. Continue roasting about 15 min until tender and browned.
  4. Add vegetables, tomato sauce, diced tomatoes, Italian seasoning, and wine to saucepan; bring to simmer on LOW. Cook, stirring occasionally, 30 min.

Preparation time: 20 minute(s)

Cooking time: 1 hour(s)

Number of servings (yield): 6

Inspired By: Roasted Vegetable Ragu
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Stir-Fried Cabbage with Fennel Seeds

Stir-Fried Cabbage with Fennel SeedsRecipe: Stir-Fried Cabbage with Fennel Seeds

This recipe is from Madhur Jaffrey (with a couple minor tweaks) and is without a doubt the best cabbage recipe ever.

 

Ingredients

  • 1 1/2 pound green cabbage (half a large head)
  • 2 tablespoons vegetable oil
  • 1/4 teaspoon cumin seeds
  • 1/2 teaspoon fennel seeds
  • 1 teaspoon sesame seeds
  • 1 medium-large onion (about 7 ounces), peeled and cut lengthwise into fine half rings
  • 1 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon lemon juice
  • 1/2 teaspoon garam masala

Instructions

  1. Remove coarse outer leaves of the cabbage. If you have a cabbage half, cut it in half again lengthwise, and then core the sections. Cut each section lengthwise into very fine, long shreds. A bread knife or chef’s knife is ideal for this.
  2. Put the oil in a wide, preferably nonstick or cast-iron pan, and set over medium-high heat. When the oil is hot, put in the cumin, fennel, and sesame seeds. As soon as the sesame seeds begin to pop, put in the onion. Be careful not to burn the seeds. Stir and fry for 3 to 4 minutes or until the onion has browned a bit.
  3. Put in the cabbage. Stir and fry for about 6 minutes or until the cabbage has browned somewhat. Put in the salt and cayenne. Turn down the heat to medium-low and cook, stirring now and then, for another 10 minutes or until the onions appear caramelized and soft. Note: you may need to do this in a couple batches.
  4. Add the lemon juice and garam masala. Stir to mix. Taste and adjust seasoning.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Number of servings (yield): 4

Inspired By: Madhur Jaffrey’s Stir-Fried Cabbage with Fennel Seeds

Mustard Brussels Sprouts

Mustard Brussels Sprouts

Recipe: Mustard Brussels Sprouts

Ingredients

  • 2-3 lbs Brussels sprouts
  • 2 tablespoons Dijon mustard
  • 2 tablespoons white wine vinegar,
  • 2 tablespoons sesame seeds
  • cooking spray
  • salt and pepper

Instructions

  1. Preheat oven to 350°F.
  2. Rinse and halve Brussels sprouts, removing loose leaves.
  3. Place Brussels sprouts on baking sheets and spray with cooking spray and season with salt and pepper. Bake at 350°F for 30 minutes.
  4. Meanwhile, combine the mustard and vinegar.
  5. Once the sprouts are done pour on the dressing and stir to make sure all sprouts get evenly coated. Sprinkle on the sesame seeds and serve hot.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Number of servings (yield): 6

Spaghetti Squash and Tomato Bake

Recipe: Spaghetti Squash and Tomato Bake

Ingredients

  • 1 medium spaghetti squash
  • 2 large tomatoes sliced (about 16 slices)
  • salt
  • ground pepper
  • garlic powder
  • onion powder
  • dried basil
  • dried parsley
  • 1/2 cup low-fat shedded Mexican cheese blend
  • fresh basil for garnish (optional)

Instructions

  1. Preheat the oven to 350 degrees.
  2. Cook the spaghetti squash. To cook, cut the squash in half and remove seed. Place cut side down in a casserole dish and add 1/2 inch water. Cover with plastic wrap and microwave on high until done, about 10 minutes.
  3. Spray a 11 x 9 casserole dish with non-stick spray.
  4. Spread about half of spaghetti squash on the bottom and sprinkle with salt and spices.
  5. Top with half of the sliced tomatoes.
  6. Sprinkle on half of the cheese.
  7. Repeat with the rest of the squash, spices, tomatoes and cheese.
  8. Bake for 30 minutes uncovered.
  9. Top with some fresh cut basil.

Preparation time: 20 minute(s)

Cooking time: 30 minute(s)

Number of servings (yield): 8

Inspired By: Spaghetti Squash and Tomato Bake

Garlicky Flash Zucchini

Recipe: Garlicky Flash Zucchini

Never, ever, ever crowd the pan. If you want to double the recipe, better to make two small batches and devour them each on the spot than end up with waiting-around-getting-soggy zucchini slivers.

Ingredients

  • 1 medium zucchini
  • 1/2 teaspoon kosher salt
  • 1 or 2 cloves garlic
  • 1 tablespoon peanut oil (or canola if you can’t get peanut)

Instructions

  1. Slice the zucchini lengthwise into 1/3-inch-thick slices, and then diagonally to make 1/3-inch wide batons. Drop them in a bowl, sprinkle with the kosher salt and toss thoroughly with your fingers. Transfer the zucchini to a colander set over the bowl. Let rest for no more than 30 minutes, then lift out and blot dry with paper towels.
  2. Meanwhile, crush the garlic through a press and set aside.
  3. Heat a big, heavy cast-iron skillet or wok over a high flame. When it’s hot enough to make a droplet of water dance, add the oil and swirl it around until it just starts to smoke. Keeping the heat as high as possible, add the blotted zucchini all at once. Spread it out in a single layer and keep it in the blazing-hot pan for 30 seconds or so to encourage some browning.
  4. When you’re sure you see brown spots on the underside of the zucchini pieces, add in the garlic and stir-fry continuously with a slotted spoon until most of the zucchini is a mix of bright green skin and creamy flesh with golden-brown spots, and just tender. It shouldn’t take more than a minute or two. Serve immediately.

Preparation time: 35 minute(s)

Cooking time: 10 minute(s)

Number of servings (yield): 2

Inspired By: Garlicky Flash Zucchini

Green Bean Casserole

Recipe: Green Bean Casserole

This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. Our white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.

Ingredients

  • 3 tablespoons canola oil, divided
  • 1 medium sweet onion, (half diced, half thinly sliced), divided
  • 8 ounces mushrooms, chopped
  • 1 tablespoon onion powder
  • 1 1/4 teaspoons salt, divided
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon freshly ground pepper
  • 2/3 cup all-purpose flour, divided
  • 1 cup low-fat milk
  • 3 tablespoons dry sherry, (see Ingredient Note)
  • 1 pound frozen French-cut green beans, (about 4 cups)
  • 1/3 cup reduced-fat sour cream
  • 3 tablespoons buttermilk powder, (see Ingredient Note)
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder

Instructions

  1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
  2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
  3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
  4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Personal Notes

Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.

Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.

Cooking time (duration): 45 min

Number of servings (yield): 6

Inspired By: Green Bean Casserole
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Oven-Roasted Cauliflower with Garlic, Olive Oil and Lemon Juice

Oven-Roasted Cauliflower with Garlic, Olive Oil and Lemon Juice

Recipe: Oven-Roasted Cauliflower with Garlic, Olive Oil and Lemon Juice

Ingredients

  • 5 to 6 cups cauliflower florets, about 1 1/2 inches in diameter (from 1 medium cauliflower)
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon sliced garlic
  • 2 tablespoons lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons grated Parmesan
  • Chopped chives, for garnish

Instructions

  1. Preheat the oven to 500 degrees F.
  2. Place the cauliflower florets in a large saute pan or a roasting pan. Drizzle the olive oil over the cauliflower, and season with the garlic, lemon juice, salt and pepper. Place the saute/roasting pan in the oven and cook for 25 minutes, stirring occasionally to ensure even roasting. Remove from the oven and sprinkle with the Parmesan. Garnish with chopped chives and serve immediately while still warm.

Cooking time (duration): 35 min

Number of servings (yield): 8

Inspired By: Oven-Roasted Cauliflower with Garlic, Olive Oil and Lemon Juice

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