Does anyone have any suggestions or recipes on how to cooked vegs on the Phase 1 & 2 of this diet? Thanks:!:
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easy vegatable recipes
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easy vegatable recipes
by sharcat56 » Sun Jun 06, 2004 2:27 pm
Does anyone have any suggestions or recipes on how to cooked vegs on the Phase 1 & 2 of this diet? Thanks:!:
- sharcat56
- Posts: 3
- Joined: Fri Jun 04, 2004 5:59 pm
by Redrabbit » Sun Jun 06, 2004 8:13 pm
These are all the recipies I have collected over the weeks. Some I have tried some I have not (try at your own risk) The ones that I have tried are very good.
ROSY RADISH HOME FRIES
16 ounce bag radishes, washed, dried and trimmed (I bought a bag of already washed radishes)
1 small onion, diced (2.5 ounces)
2 tablespoons butter
1 tablespoon cooking oil
Salt and pepper, to taste
Quarter the smaller radishes and cut any larger ones into eighths. Heat the butter and oil in a medium skillet; add the radishes and onions. Cover pan and turn heat to low. Let cook for 5-10 minutes. Uncover, turn heat to medium and cook until nicely browned, stirring occasionally. Season with salt and pepper.
Makes 4 servings (3.5 net carbs each)
If you can get past the pink color, these taste amazingly like fried potatoes. The covered cooking helps to soften them a bit before the browning stage. I covered mine for 5 minutes and they still had a little crunch so 10 minutes might be better. Although they tasted a lot like potatoes, there seemed to be something missing so I think the addition of a couple slices of bacon might add just the right flavor. If you use bacon, brown it a bit before adding the onion and radishes, and omit the butter and oil.
Roasted Chick Peas
I like the roasted chickpeas. You take a can of chickpeas, drain them and put them on a baking sheet at 350 for about 20 minutes. Once they're out I put them in a brown paper bag and sprinkle McCormick Garlic & Herb seasoning on them... shake the bag up to coat them. You can try other seasonings too. Sometimes I put Cinnamon in the bag. It's so good I have to put it on top of the fridge so that my kids can't get to them. They're filling too.
Fried "Rice"
1/2 head cauliflower
oil
2 eggs, beaten
1 1/2 cups diced or shredded leftover cooked meat or seafood
1 cup veggies (chopped snow peas,bean sprouts,water chestnuts,etc.)
8 scallions, sliced (use part of the green)
2 tablespoons soy sauce
1/2 teaspoon Splenda
Run the cauliflower through the shredding blade of your food processor. Put the cauliflower in a microwaveable casserole, add a tablespoon or two of water, cover, and microwave in high for 5 minutes.
Spray a medium size skillet with nonstick cooking spray and place over medium heat. Add a tablespoon of oil to coat the bottom of the skillet. Pour in the eggs and cover for a minute or so. Let the eggs cook in a flat sheet. When cooked through, remove and set aside.
Remove the cauliflower from the microwave and drain it. Put a tablespoon of oil in a large, heavy skillet. Stir in the meat, veggies and scallions. Cook, stirring occasionally until veggies are tender-crisp. Add the cauliflower rice and stir to blend. Shred the eggs and stir in. Combine the soy sauce with the Splenda and stir into the fried "rice".
This makes 2 large or 3 medium servings. It sounds complicated but it is very easy. I also use the cauliflower "rice" with othe stir fries. I just put it into an individual bowl and put the stir fry on top and you'd never believe it was cauliflower.
By the way, I love my 15 Minute Low Carb recipe book by Dana Carpender. I use it almost every day.
Creamy "Potato" Casserole
5 c cauliflowerettes (I cooked in the microwave with a little water for about 3 minutes then drained)
1 c LF sour cream
1-1/4 c LF grated swiss cheese
1/2 c shredded carrot (skip if on P1, otherwise, it gives a nice color)
1 sm onion, chopped
1 Tbs parsley
1 tsp salt
1/2 tsp dillweed
1/4 tsp pepper
1/4 tsp paprika
Combine all but 1/4 c cheese and the paprika. Put in a sprayed 2 qt casserole. Bake, covered, 350F for 30 minutes. Uncover, sprinkle with remaining cheese and paprika. Bake uncovered an addition 15 minutes
Easy Broccoli with Cream Cheese Sauce (P2)
Flagirl
INGREDIENTS:
16 ounce bag of frozen broccoli
1 packet of low-fat cream cheese (or cream cheese substitute for Phase 1)
1/2 cup of Land O’ Lakes half and half
1 tablespoon of Smart Balance spread
1 1/2 tablespoons lemon juice
Cook broccoli according to directions. Place cream cheese, half and half, lemon juice and Smart Balance spread into dish. Warm in microwave at 50 percent power for 3 minutes. Stir, repeat another 3 minutes until it reaches the consistency of a med white sauce. It will be lumpy whisk until smooth.
*This is great for a last minute dish.
Broccoli with Garlic Sauce
Serves: 4
1 large bunch fresh broccoli, about 1 1/3 lb.
1 bunch scallions (6-7)
3 large cloves garlic
1/4 cup beef or chicken broth
1 tbsp. soy sauce
1 tbsp. cornstarch
1 tsp. SPLENDA® Granular
1 tbsp. minced cilantro
1/2 tsp. sesame or other oil
Trim broccoli and cut into florets (retain about 60% of the bunch). Rinse broccoli, shake off excess water and place in 3-quart microwave-safe casserole dish. Set aside.
Slice white scallion bulbs into rings and mince garlic. Stir together scallions, garlic, beef broth, soy sauce, cornstarch, SPLENDA® Granular and cilantro.
Pour sauce over broccoli, cover and microwave on high for 4 minutes.
Stir broccoli, replace cover, and microwave on high for 3 minutes or until broccoli is desired texture and sauce has thickened to coat broccoli. Stir in sesame oil and serve hot.
Grilled Herbed Veggies
Ingredients
1 tablespoon olive oil
1 clove garlic, minced
2 teaspoons snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed; or 2 tablespoons snipped fresh basil or 1 teaspoon dried basil, crushed
1/4 teaspoon salt
4 cups mixed vegetables, such as eggplant chunks; halved small yellow squash, zucchini, or pattypan squash; green beans; red onion wedges; and/or sliced yellow, red, or green sweet pepper
Pepper
Directions
1. In a medium mixing bowl combine the olive oil, garlic, rosemary or basil, and the salt.
2. Add the vegetables to oil mixture, tossing to coat. Spoon vegetable mixture onto a 24x12-inch piece of heavy foil. Bring opposite edges of foil together; seal tightly with a double fold. Fold in remaining ends to completely enclose vegetables, leaving a little space for steam to build.
3. Grill the vegetable packet on a grill rack directly over medium-hot coals about 20 minutes or until vegetables are tender, turning the packet over halfway through the cooking time. (Or, bake vegetables in a 350 degree oven about 25 minutes or until tender.) Season vegetables to taste with pepper. Makes 4 side-dish servings.
I hope you enjoy these
ROSY RADISH HOME FRIES
16 ounce bag radishes, washed, dried and trimmed (I bought a bag of already washed radishes)
1 small onion, diced (2.5 ounces)
2 tablespoons butter
1 tablespoon cooking oil
Salt and pepper, to taste
Quarter the smaller radishes and cut any larger ones into eighths. Heat the butter and oil in a medium skillet; add the radishes and onions. Cover pan and turn heat to low. Let cook for 5-10 minutes. Uncover, turn heat to medium and cook until nicely browned, stirring occasionally. Season with salt and pepper.
Makes 4 servings (3.5 net carbs each)
If you can get past the pink color, these taste amazingly like fried potatoes. The covered cooking helps to soften them a bit before the browning stage. I covered mine for 5 minutes and they still had a little crunch so 10 minutes might be better. Although they tasted a lot like potatoes, there seemed to be something missing so I think the addition of a couple slices of bacon might add just the right flavor. If you use bacon, brown it a bit before adding the onion and radishes, and omit the butter and oil.
Roasted Chick Peas
I like the roasted chickpeas. You take a can of chickpeas, drain them and put them on a baking sheet at 350 for about 20 minutes. Once they're out I put them in a brown paper bag and sprinkle McCormick Garlic & Herb seasoning on them... shake the bag up to coat them. You can try other seasonings too. Sometimes I put Cinnamon in the bag. It's so good I have to put it on top of the fridge so that my kids can't get to them. They're filling too.
Fried "Rice"
1/2 head cauliflower
oil
2 eggs, beaten
1 1/2 cups diced or shredded leftover cooked meat or seafood
1 cup veggies (chopped snow peas,bean sprouts,water chestnuts,etc.)
8 scallions, sliced (use part of the green)
2 tablespoons soy sauce
1/2 teaspoon Splenda
Run the cauliflower through the shredding blade of your food processor. Put the cauliflower in a microwaveable casserole, add a tablespoon or two of water, cover, and microwave in high for 5 minutes.
Spray a medium size skillet with nonstick cooking spray and place over medium heat. Add a tablespoon of oil to coat the bottom of the skillet. Pour in the eggs and cover for a minute or so. Let the eggs cook in a flat sheet. When cooked through, remove and set aside.
Remove the cauliflower from the microwave and drain it. Put a tablespoon of oil in a large, heavy skillet. Stir in the meat, veggies and scallions. Cook, stirring occasionally until veggies are tender-crisp. Add the cauliflower rice and stir to blend. Shred the eggs and stir in. Combine the soy sauce with the Splenda and stir into the fried "rice".
This makes 2 large or 3 medium servings. It sounds complicated but it is very easy. I also use the cauliflower "rice" with othe stir fries. I just put it into an individual bowl and put the stir fry on top and you'd never believe it was cauliflower.
By the way, I love my 15 Minute Low Carb recipe book by Dana Carpender. I use it almost every day.
Creamy "Potato" Casserole
5 c cauliflowerettes (I cooked in the microwave with a little water for about 3 minutes then drained)
1 c LF sour cream
1-1/4 c LF grated swiss cheese
1/2 c shredded carrot (skip if on P1, otherwise, it gives a nice color)
1 sm onion, chopped
1 Tbs parsley
1 tsp salt
1/2 tsp dillweed
1/4 tsp pepper
1/4 tsp paprika
Combine all but 1/4 c cheese and the paprika. Put in a sprayed 2 qt casserole. Bake, covered, 350F for 30 minutes. Uncover, sprinkle with remaining cheese and paprika. Bake uncovered an addition 15 minutes
Easy Broccoli with Cream Cheese Sauce (P2)
Flagirl
INGREDIENTS:
16 ounce bag of frozen broccoli
1 packet of low-fat cream cheese (or cream cheese substitute for Phase 1)
1/2 cup of Land O’ Lakes half and half
1 tablespoon of Smart Balance spread
1 1/2 tablespoons lemon juice
Cook broccoli according to directions. Place cream cheese, half and half, lemon juice and Smart Balance spread into dish. Warm in microwave at 50 percent power for 3 minutes. Stir, repeat another 3 minutes until it reaches the consistency of a med white sauce. It will be lumpy whisk until smooth.
*This is great for a last minute dish.
Broccoli with Garlic Sauce
Serves: 4
1 large bunch fresh broccoli, about 1 1/3 lb.
1 bunch scallions (6-7)
3 large cloves garlic
1/4 cup beef or chicken broth
1 tbsp. soy sauce
1 tbsp. cornstarch
1 tsp. SPLENDA® Granular
1 tbsp. minced cilantro
1/2 tsp. sesame or other oil
Trim broccoli and cut into florets (retain about 60% of the bunch). Rinse broccoli, shake off excess water and place in 3-quart microwave-safe casserole dish. Set aside.
Slice white scallion bulbs into rings and mince garlic. Stir together scallions, garlic, beef broth, soy sauce, cornstarch, SPLENDA® Granular and cilantro.
Pour sauce over broccoli, cover and microwave on high for 4 minutes.
Stir broccoli, replace cover, and microwave on high for 3 minutes or until broccoli is desired texture and sauce has thickened to coat broccoli. Stir in sesame oil and serve hot.
Grilled Herbed Veggies
Ingredients
1 tablespoon olive oil
1 clove garlic, minced
2 teaspoons snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed; or 2 tablespoons snipped fresh basil or 1 teaspoon dried basil, crushed
1/4 teaspoon salt
4 cups mixed vegetables, such as eggplant chunks; halved small yellow squash, zucchini, or pattypan squash; green beans; red onion wedges; and/or sliced yellow, red, or green sweet pepper
Pepper
Directions
1. In a medium mixing bowl combine the olive oil, garlic, rosemary or basil, and the salt.
2. Add the vegetables to oil mixture, tossing to coat. Spoon vegetable mixture onto a 24x12-inch piece of heavy foil. Bring opposite edges of foil together; seal tightly with a double fold. Fold in remaining ends to completely enclose vegetables, leaving a little space for steam to build.
3. Grill the vegetable packet on a grill rack directly over medium-hot coals about 20 minutes or until vegetables are tender, turning the packet over halfway through the cooking time. (Or, bake vegetables in a 350 degree oven about 25 minutes or until tender.) Season vegetables to taste with pepper. Makes 4 side-dish servings.
I hope you enjoy these
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Redrabbit - Posts: 570
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- Location: NY
veggie recipes
by sharcat56 » Sun Jun 06, 2004 9:32 pm
Hi redrabbit!
Thanks so much for all the recipes on fixing the veggies! I get bored with the same old way to cook them! I am in luck as I like cauliflower. This site is just full of info on the SBD
Have a great evening!
- sharcat56
- Posts: 3
- Joined: Fri Jun 04, 2004 5:59 pm
by Redrabbit » Sun Jun 06, 2004 11:47 pm
No problem Cat. I love to cook and my family has been great about trying all the recipies. If you need anything else just ask.
If you find any good recipies send them my way please. The inside out peanut butter cup cheese cake is great also
If you find any good recipies send them my way please. The inside out peanut butter cup cheese cake is great also
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Redrabbit - Posts: 570
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- Location: NY
by Vryce » Mon Jun 07, 2004 12:14 am
I had some tonight that were really tasty and easy to prepare.
I got fresh green beans and snapped of a little from each end, the tips.
I then melted some smart balance in a frying pan and added in minced garlic, once the butter was melted, I tossed in the green beans. I cooked for a bit until they were partially soft, but still had a little of the crunch. The garlic burnt slightly, and was crunchy, and tasted good when eaten with the beans. I'm sure my breath leaves something to be desired. Hehe.
I got fresh green beans and snapped of a little from each end, the tips.
I then melted some smart balance in a frying pan and added in minced garlic, once the butter was melted, I tossed in the green beans. I cooked for a bit until they were partially soft, but still had a little of the crunch. The garlic burnt slightly, and was crunchy, and tasted good when eaten with the beans. I'm sure my breath leaves something to be desired. Hehe.
Start date: June 01, 2004:
Start/Current/Goal
205/184.5/150
Weight loss per week:
-7/-3/+1.5/-2.5/-2/-1/-2/0*/-0.5/-2/0/+2.5/-5/-1/+0.5/+0.5
My SBD Journal
-- Paul
Start/Current/Goal
205/184.5/150
Weight loss per week:
-7/-3/+1.5/-2.5/-2/-1/-2/0*/-0.5/-2/0/+2.5/-5/-1/+0.5/+0.5
My SBD Journal
-- Paul
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Vryce - Posts: 30
- Joined: Wed Jun 02, 2004 1:41 pm
- Location: Redford, MI
by hhnurse » Mon Jun 07, 2004 1:23 am
I really like roasted cauliflower,
break up a head of cauliflower (or I have also used frozen) into app. 1"-2" pieces. Drizzle over cauliflower app. 1/4 cup olive oil, 2 TBSP of lemon juice, add app. 1 TBSP of minced garlic, salt & pepper. Stir to coat, & place in a roasting pan (sprayed w/ pam) Bake at 400 F until brown.
Also make a broccoli/cauliflower salad that has variations floating around here, but mine is : head of cauliflower & bunch of broccoli broken into bite-size pieces, bunch of green onion or sm red onion, which ever you prefer, dressed w/ 1 cup mayo, 1/2 cup splenda, 2 TBSP white vinegar (mix drsg ahead & keep in fridge until ready to serve) When ready to eat, mix b&c mixture with dressing, add 1/2 cup sunflower seed kernels & 2 slices of turkey bacon, cooked & broken into small bits. Original recipe called for golden raisens, but I haven't used any since beaching.
This makes alot, I have only made half at a time as it doesn't store well in fridge (gets sort of soggy) but it is yummy.
I also love bean salads, mix 3 or 4 cans of whatever type beans you wish, rinsed & drained well. Dressing is 1/2 cup splenda, 1/3 cup red wine vinegar, & 1/4 cup olive oil. I keep this in the fridge all of the time.
break up a head of cauliflower (or I have also used frozen) into app. 1"-2" pieces. Drizzle over cauliflower app. 1/4 cup olive oil, 2 TBSP of lemon juice, add app. 1 TBSP of minced garlic, salt & pepper. Stir to coat, & place in a roasting pan (sprayed w/ pam) Bake at 400 F until brown.
Also make a broccoli/cauliflower salad that has variations floating around here, but mine is : head of cauliflower & bunch of broccoli broken into bite-size pieces, bunch of green onion or sm red onion, which ever you prefer, dressed w/ 1 cup mayo, 1/2 cup splenda, 2 TBSP white vinegar (mix drsg ahead & keep in fridge until ready to serve) When ready to eat, mix b&c mixture with dressing, add 1/2 cup sunflower seed kernels & 2 slices of turkey bacon, cooked & broken into small bits. Original recipe called for golden raisens, but I haven't used any since beaching.
This makes alot, I have only made half at a time as it doesn't store well in fridge (gets sort of soggy) but it is yummy.
I also love bean salads, mix 3 or 4 cans of whatever type beans you wish, rinsed & drained well. Dressing is 1/2 cup splenda, 1/3 cup red wine vinegar, & 1/4 cup olive oil. I keep this in the fridge all of the time.
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hhnurse - Posts: 67
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by annecolorgreen » Wed Jun 09, 2004 2:48 am
OK Redrabbit...I don't know about those radishes...but I'll definitely have to try them out! Thanks for the great recipes.
~~anne
~~anne
Getting fit one step at a time!
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annecolorgreen - Posts: 7047
- Joined: Thu Feb 12, 2004 3:46 am
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by mslll75 » Wed Jun 09, 2004 5:17 pm
It's not my favorite, but DF and our friends always love it when I make fresh green beans tossed with pesto.
I use 2 lbs of fresh green beans, trimmed but left whole. I drop them into boiling water for just a couple of minutes to get them bright green and crisp tender. To stop the cooking I throw them in the collander under running cold water. Then I mix them with pesto. I guess you could use store bought, but I am always trying to use up basil and parsley from my garden so I make my own.
In the cuisinart, I throw in 3/4 packed parsley, 3/4 c packed basil, 1/2 cup pecan or pine nuts, and 2 cloves garlic, salt and pepper. I pulse till ground then add 2-3T fresh lemon juice and olive oil until it's to the consistency I desire. I think my recipe calls for 3/4 c of olive oil, but I never use that much. I use just under 1/2 c I think.
I use 2 lbs of fresh green beans, trimmed but left whole. I drop them into boiling water for just a couple of minutes to get them bright green and crisp tender. To stop the cooking I throw them in the collander under running cold water. Then I mix them with pesto. I guess you could use store bought, but I am always trying to use up basil and parsley from my garden so I make my own.
In the cuisinart, I throw in 3/4 packed parsley, 3/4 c packed basil, 1/2 cup pecan or pine nuts, and 2 cloves garlic, salt and pepper. I pulse till ground then add 2-3T fresh lemon juice and olive oil until it's to the consistency I desire. I think my recipe calls for 3/4 c of olive oil, but I never use that much. I use just under 1/2 c I think.
- mslll75
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by Love the Beach » Mon Feb 21, 2005 2:33 pm
This so good. It reminds me of spanikopita.
Greek Spinach Bake
3 eggs
2 (10oz.) packages frozen spinach, thawed and well drained
8 oz. reduced fat feta cheese
1/2 cup green onion, chopped
1/4 tsp. dill
2 tsp. minced garlic
Beat eggs until frothy. Stir in rest of ingredients. Pour into a 2 quart baking dish sprayed with cooking spray. Bake at 400 degrees for 20 minutes. Cool 5 minutes before serving.
_________________
Greek Spinach Bake
3 eggs
2 (10oz.) packages frozen spinach, thawed and well drained
8 oz. reduced fat feta cheese
1/2 cup green onion, chopped
1/4 tsp. dill
2 tsp. minced garlic
Beat eggs until frothy. Stir in rest of ingredients. Pour into a 2 quart baking dish sprayed with cooking spray. Bake at 400 degrees for 20 minutes. Cool 5 minutes before serving.
_________________
- Love the Beach
- Posts: 17
- Joined: Wed Feb 02, 2005 4:42 pm
Our family FAVORITE cauliflower
by momo3 » Sat Jul 30, 2005 6:25 pm
Frosted Cauliflower
1 large head cauliflower
1/4 cup mayo
1-2 tsp yellow mustard
1/2 cup LF sharp cheddar cheese
Trim core out of cauliflower, leaving intact. Salt, as desired, put in glass dish, cover w plastic wrap and microwave on high 15-20 minutes. Remove. Mix mayo and mustard and microwave 1 minute. Drain cauliflower (I just lift edge of plastic and tip over the sink) Spread mayo mixture all over and sprinkle all over with cheese. Microwave 1-2 minutes more. Sprinkle with paprika for a nicer presentation. I do that when we have company.
This is my kids absolutely favorite veggie and SOOOOO yummy!
1 large head cauliflower
1/4 cup mayo
1-2 tsp yellow mustard
1/2 cup LF sharp cheddar cheese
Trim core out of cauliflower, leaving intact. Salt, as desired, put in glass dish, cover w plastic wrap and microwave on high 15-20 minutes. Remove. Mix mayo and mustard and microwave 1 minute. Drain cauliflower (I just lift edge of plastic and tip over the sink) Spread mayo mixture all over and sprinkle all over with cheese. Microwave 1-2 minutes more. Sprinkle with paprika for a nicer presentation. I do that when we have company.
This is my kids absolutely favorite veggie and SOOOOO yummy!
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momo3 - Posts: 59
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- Location: SE florida
by rg4325 » Sat Jul 30, 2005 9:08 pm
If you like brussels sprouts,a great way to make them is to saute them w/a little OO and turkey bacon chopped into pieces.(steam them a little first so it doesn't take so long.)I just nuke them w/some water in the microwave.)You throw in the bacon towards the end b/c it cooks much faster than the brussels sprouts. I love brussels sprouts and I eat this for breakfast when the urge strikes me(family is not happy to wake up to that smell but they put up w/me!LOL
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rg4325 - Posts: 681
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