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 Post subject: VEG OUT! sides, salads..
PostPosted: Tue Jun 09, 2009 10:42 am 
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Cabbage curry

2 cups thinly sliced green cabbage
1 large garlic clove, pressed
1 tsp curry powder
dash cayenne
4 oz grilled chicken breast, diced.
fatfree reduced sodium chicken broth
tsp olive oil

Place tsp olive oil in med pan over med heat. Add cabbage, curry powder and cayenne, stir and sautee, adding broth as needed to keep moist. When cabbage starts to wilt, add chicken, stir until heated thru. Enjoy!

Asian accent cabbage

Same as above, but use Emeril Lagasse's Asian spice blend instead of curry and cayenne - very tasty!!

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 Post subject: Re: VEG OUT! sides, salads..
PostPosted: Tue Jun 09, 2009 10:43 am 
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Curried cauliflower with beef (or chicken)

One cup cauliflower
Fatfree reduced sodium chicken broth, to cover for soup or just enough for steaming (2-3 TBSP)
1 tsp curry powder
dash cayenne

Put above in microwaveable bowl, cover and microwave until soft (not soggy). I do 3 minutes, check and do 2-3 more if needed.
Then stir in your choice of pre-cooked lean protein (leftover slices of steak were really good!)

This is my favorite way to have cauliflower - it also makes a really good soup if you throw it in the blender and puree it (without the meat).

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 Post subject: Re: VEG OUT! sides, salads..
PostPosted: Tue Jun 09, 2009 10:44 am 
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Thai Sweet Potato and Sugar Snap Pea Salad - Oxygen Magazine, July 06 - this was really good, i brought it to a family get together and got rave reviews.

Makes 12 servings (small)

Dressing:
1/4c seasoned rice vinegar
1/4c low sodium soy sauce
3 tbsp Smart Balance omega blend mayo
4 tsp fresh ginger, minced
½ tbsp roasted sesame oil
5 cloves garlic, minced (2 ½ tsp pre-minced)
1.5 tbsp natural peanut butter
2 tsp chili garlic sauce
1.5 tsp sugar-free maple syrup

Salad
2 lbs yams, peeled and cut into ½ inch cubes
2 cups (one bag) sugar snap peas, cut into ½ inch pieces
1/2c sliced green onion
1/4c dry-roasted unsalted peanuts, chopped

Place the sweet potatoes on a large saucepan with enough water to cover and bring to a boil, then cook about 7 minutes, until tender but not mushy (test with a fork). Drain and rinse under cold water.

In a blender, mix dressing ingredients on low speed until smooth.

Once the sweet potatoes are cool, put them in a large bowl, add the sugar snap peas, onions and dressing. Mix thoroughly and cover with plastic wrap. Refrigerate for at least 2 hours before serving. Garnish with peanuts before serving.

Nutrients per 128g serving:
Calories 182
Fat 7g
Cholesterol 0
Carbs 27g
Fiber 4g
Protein 4g

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 Post subject: Re: VEG OUT! sides, salads..
PostPosted: Tue Jun 09, 2009 10:57 am 
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Sweet potatoes, how do I love thee? Let me count the ways...

1) when you are wrapped in foil and baked for an hour at 400 degrees. You are sweet and moist and need nothing on top. Like having dessert for dinner.

2) When you are sliced, boiled or steamed until soft and them mashed... so good.

3) When you are grated and cooked like hashbrowns, or made into sweet poatato pancakes. The way you carmelize, so tasty.

4) When you are sliced into wedges, tossed with olive oil, sprinkled with seasoning, and baked for 45 minutes at 400 degrees. You beat french fries anyday.


I love you, sweet potato!

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 Post subject: Re: VEG OUT! sides, salads..
PostPosted: Tue Jun 09, 2009 11:04 am 
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Rosemary Roasted Sweet Potatoes
Recipe By : The Global Vegetarian by Jay Solomon, page 142
Serving Size : 4 Preparation Time :0:00 Categories : Potatoes Side Dishes
Ingredient --
4 cloves garlic -- minced
2 tablespoons olive oil or canola oil
3 tablespoons chopped rosemary leaves -up to 4
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
4 medium unpeeled sweet potatoes -- scrubbed and diced
1 teaspoon paprika
Makes 4 servings.

I have a penchant for sweet potatoes-never, never the canned stuff, but the portly roots straight from the earth. Roasting brings out their natural sweetness.
Preheat the oven to 375 F.
In a small mixing bowl, combine the garlic, oil, rosemary, salt, cayenne, and potatoes and toss together. Let stand for 5 minutes.
Place the potatoes on a greased baking pan. Lightly sprinkle the paprika over the potatoes.
Bake for 35 to 40 minutes or until the potatoes are easily pierced by a fork. Serve immediately.


Oven-fried Sweet Potatoes
4 medium sweet potatoes
1 tablespoon canola oil
1/2 teaspoon coarse black pepper
1/4 teaspoon kosher salt
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper
2 cloves garlic -- minced (2 to 3)
Cut the potatoes into thin wedges. Pile them in a bowl and cover them with cold water. Let rest 15 minutes.
Preheat oven to 425 degrees F.
Coat a baking sheet with vegetable spray. Set aside.
Drain the potatoes and dry them with paper towels. Press the potatoes with paper towels to remove all water. Transfer the potatoes to a large bowl.
Sprinkle the potatoes with oil, tossing the potatoes to disburse it. Then sprinkle with pepper, salt, paprika and cayenne pepper.
Bake the potatoes at 375 degrees for 20 minutes. Turn over the potatoes.
Sprinkle potatoes with garlic and continue cooking for another 15 to 20 minutes or until crisp and brown. Serve immediately

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 Post subject: Re: VEG OUT! sides, salads..
PostPosted: Tue Jun 09, 2009 11:05 am 
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Potato pancakes ( European Cuisine from the Guiltless Gourmet, with additional spices by Amy)

2 medium potatoes (I used yukon gold and they rocked)
2 egg whites
1/4c onion, finely grated
1/4c barley flour
1/8 tsp white pepper (or black is fine, too)
1/4 tsp salt
nonstick spray

Grate the potatoes and place in a colander to drain while you grate the onion. Press as much water out of the potatoes as you can, then place in a large bowl and add everything but the cooking spray. Mix well.

Preheat the oven to 250 degrees.
Heat a large nonstick pan (medium/high)and when it is hot,
spray with cooking spray. Using a quarter cup measure, drop potato mixture into pan and flatten with back of measuring cup. Cook until golden brown, about 3-4 minutes, turn and cook other side. Place cooked potato panckes on a cookie sheet in the preheated oven to stay warm while you cook the rest of the potato pancakes. Be sure to let the pan reheat between batches and spray lightly with cooking spray to avoid sticking.

Makes 8 pancakes, 2 per serving

each serving contains
calories 55
2g protein
12g cho
0g fat
15mg sodium
1g fiber (maybe a little more because I left on the peels, they calculated peeled potatoes)

ADA exchange 3/4 starch/bread

Serve these with a small dollop of lowfat/fatfree sour cream and a spoonful of applesauce spread on top - the bomb!

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 Post subject: Re: VEG OUT! sides, salads..
PostPosted: Tue Jun 09, 2009 11:07 am 
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Steamed asparagus -

So easy and tasty.

Rinse asparagus under running water, then gently bend each stalk until it snaps - discard the lower, fibrous part (or try giving it to your dog, my boys love them).

Place all of the tops on a plate that will fit in the microwave, sprinkle on a little water and cover with another plate 9upside down) or microwaveable plastic wrap.
Microwave 4-6 minutes, depending on the power of your microwave, just until tender-crisp.

Sprinkle with either soy sauce and garlic or lemon. or there is a tasty soy sauce called Ponzu that is citrus-flavored soy sauce - very good on vegetables!

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 Post subject: Re: VEG OUT! sides, salads..
PostPosted: Tue Jun 09, 2009 11:11 am 
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2 packages (9oz each) frozen artichoke hearts
1 tbsp lemon juice
3 tbsp ground pecans (I whirled mine in a coffee grinder)
2 tbsp grated parmesan cheese
1 tsp italian seasoning, crushed
1 clove garlic, minced
1 tsp extra virgin olive oil

Preheat oven to 375 degrees F. Coat a 9" glass pie plate with cooking spray.
Place the artichokes in a colander and rinse well with cold water to seperate (break them apart with your hands). Drain well, then pat dry with paper towels. place in the pie plate and sprinkle with the lemon juice.

In a small bowl, combine the pecans, cheese, italian seasoning, garlic and oil. Sprinkle the mixture evenly over the artichokes.
Bake for 15 minutes, or until the topping is golden.

Makes 4 servings
Per serving:
110 cal
6g fat, 1g sat
5g pro
12g cho, 8g fiber
0 cholesterol
170mg sodium

I really liked this, daughter not-so-much. It reheats well in the microwave - so if you like artichokes, make it and divide into 4 containers and freeze.

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 Post subject: Re: VEG OUT! sides, salads..
PostPosted: Tue Jun 09, 2009 11:17 am 
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Melanzane parmigiana (eggplant with cheese)

I adapted this recipe from The Good Carb Diet Plan

2 large eggplants
2 cans (14oz) diced tomatoes
2 tsp garlic, minced
2c ff cheddar cheese shreds
1/3c parmesan cheese, grated

Preheat oven to 400.
Trim the eggplants and cut into thick slices lengthwise, spray a baking sheet with olive oil spray and place the eggplant slices on it (I had to do 2 batches), then spray them lightly with the olive oil spray. Roast in the oven on the top rack position, 5 minutes, then turn over, 5 more minutes (until golden).
Mean while, heat the tomatoes and garlic in a medium saucepan, bring to a boil then reduce and simmer 10 minutes.

Place a small amount of tomato sauce into a pre-sprayed baking dish (one size down from 9X13), then a layer of eggplant slices, then a half the cheese. Repeat the layers and end with the remianing sauce, and parmesan cheese.
bake 30-40 minutes, until bubbling and golden.

i liked this.

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 Post subject: Re: VEG OUT! sides, salads..
PostPosted: Tue Jun 09, 2009 11:18 am 
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Beet salad

Beets, raw 2.cups , grated
Carrots, raw 2.cups, grated
Raisins, golden seedless 1/2 cup (not packed)
Salad dressing, KRAFT Mayo Light Mayonnaise 3 tbsp


You can use a food processor with a grating attachment for the beets and carrots, just be sure it is sturdy. My sister?s food processor killed itself while making this?

Mix the beets and carrots together in a large bowl with the raisins.

My brother-in-law serves this with no dressing, which is good, but I put a little Smart Balance mayonnaise on it to add a little creaminess and flavor - really tasty

The calculations on this are using Kraft light because the website I used didn?t have the info for Smart Balance mayo. I am not 100% sure that the website is correct in it?s calculations, but it gives you a rough idea. This lists the entire amount, split it into servings that fit your calorie requirements!

Energy 576 Cal
Protein 9. g
Fats 16. g
Polyunsaturates 0.48 g
Monosaturates 0.12 g
Saturates 2.5 g
Cholesterol 15.75 mg
Carbohydrates 108.5 g
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