10 Healthy Vegetable Recipes

Curried Cauliflower with Almonds

Ingredients

1 tbsp olive oil

1/4 cup sliced almonds

2 cups grated raw cauliflower

1/2 cup water

1 tbsp chicken stock concentrate/powder

1 tbsp curry powder (adjust to taste)

1 tsp sugar (alternative sweetener)

Instructions

1. Heat oil in skillet to 350 degrees.

2. Stir fry almonds until it starts to brown.

3. Add cauliflower and stir-fry for a few minutes.

4. Meanwhile, mix together the water, chicken stock concentrate or powder, curry powder, and sugar.

5. Add a bit more of water if the mixture starts to dry or out too much.

6. Add to skillet and cook until all liquid is absorbed.

7. Serve with chicken or fish. Makes 2 servings.

Calories per serving: 121; Carb grams per serving 6.5; Dietary fibre 2.4; Effective carbs per serving 4.1; Protein grams 4.2

Company Peppers

Ingredients

1 each of red, orange, yellow and green sweet peppers (70 calories 10.1 carbs)

2 tbsp butter (204 calories 0.2 carbs)

1 tsp sugar or choice of sweetener

salt and pepper

Instructions

1. Cut each pepper in half, remove seeds and internal ribs.

2. Place on foil covered cookie sheet and roast in a 400-degree oven until pepper skin is bubbled and browned.

3. Remove from oven, and place peppers in a paper bag to steam.

4. When cool, remove skins and slice into long strips.

5. Sauté pepper strips in butter over medium/low heat for about 5 minutes. Do not brown the peppers.

6. Add Splenda or sweetener, salt and freshly ground pepper.

7. This is a very colorful side dish and tastes as good as it looks. Makes 6 servings.

Total recipe: 276 calories, 10.8 grams of carbohydrate

Per serving: 46 calories, 1.8 grams of carbohydrate

Cheesy Spinach Casserole

Ingredients

2 10oz. packages frozen chopped spinach

3 oz. cream cheese

1/4 cup butter

1/2 cup pecans (walnuts), chopped

1/4 cup parmesan cheese

salt and pepper

Instructions

1. Cook spinach in salted water. Drain.

2. Melt cream cheese and butter together and add to spinach.

3. Put in casserole dish.

4. Top with parmesan and pecans.

5. Heat at 350 degrees. About 4 servings.

Plan on getting 4 servings:

1/4 of entire recipe = ~9.3 carbs

1/6 of entire recipe = ~6.2 carbs

Summer Squash Au-Gratin

Ingredients

2lbs summer squash

4 tbsp butter

1.5 cups shredded cheddar

1 cup sour cream

1/4 cup chopped onion

1/3 cup parmesan cheese

Instructions

1. Cook squash until tender. Drain well.

2. Mix with remaining ingredients and bake in casserole at 350 degrees for 20-30 minutes or until golden brown and bubbly. Makes 6 servings.

Per serving: 311 calories, 26g fat (16 sat. fat), 70 chol., 9g carb, 2g fiber, 10g protein.

Cauliflower (or Broccoli) Casserole

Ingredients

1 medium head cauliflower, broken into florets

1 cup sour cream

1 cup (4 oz) shredded cheddar cheese

1/2 cup crushed corn flakes

1/4 cup green peppers

1/4 cup red pepper

1 tsp. salt

1/4 cup grated Parmesan cheese

paprika to taste

Instructions

1. Steam cauliflower for 5 minutes until crisp-tender.

2. Drain and combine everything but parmesan and paprika and put into a 2 quart greased a baking dish.

3. Sprinkle with parmesan and paprika.

4. Bake uncovered at 325F for 30-35 min. Makes 6-8 serving

Zucchini Casserole

Ingredients

1 lb. small zucchini squash

1 large onion, finely chopped

2 cups shredded sharp cheddar cheese

1 clove minced garlic

2 eggs, slightly beaten

6 tbsp. butter

1 tsp. salt

dash of  pepper

Instructions

1. Cook zucchini whole in a small amount of water until crisp-tender. Let it cool.

2. Saute onion and garlic in 4 Tbsp butter.

3. Cut cooled squash in cubes or circles and add to onion.

4. Stir in salt, pepper, and 1 1/2 cups cheese (reserve 1/2 cup for topping). Let it cool.

5. Mix vegetable mixture with beaten eggs.

6. Place mixture in buttered casserole dish.

7. Top with reserved 1/2 cup cheese. Bake at 350 degrees for 30 – 45 minutes.

Spaghetti Squash with Sausage Filling

Ingredients

1 3 3/4- to 4-pound spaghetti squash, halved lengthways, seeded

1 pound bulk pork sausage

1 cup chopped green bell pepper

1 cup chopped onion

2 garlic cloves, minced

3/4 cups purchased low carb marinara sauce

1/2 cup grated Parmesan cheese

Instructions

1. Wrap squash halves in plastic wrap.

2. Cook 1 at a time in microwave on high until tender, about 8 minutes.

3. Pierce plastic to allow steam to escape. Cool.

4. Meanwhile, sauté sausage, bell pepper, onion and garlic in heavy large skillet over medium-high heat until sausage browns and vegetables are tender

5. Break up sausage with back of a spoon, about 12 minutes. Mix in marinara sauce.

6. Using a fork, pull out squash strands from shells, leaving shells intact.

7. Mix squash strands into sausage mixture. Season filling to taste with salt and pepper.

8. Spoon filling into squash shells. Can be prepared 1 day ahead. Cover; refrigerate.

9. Preheat oven to 400°F. Arrange filled squash halves on baking sheet.

10. Sprinkle each with 1/4 cup Parmesan.

11. Bake uncovered until heated through, about 20 minutes (30 minutes if previously chilled).

12. Cut each squash half in two and serve. Makes 4 servings.

Pepper Poppers

Ingredients

8 ounces cream cheese, softened

4 ounces sharp cheddar cheese, shredded

4 ounces Monterey jack cheese, shredded

6 bacon slices, cooked and crumbled

1/4 teaspoon salt

1/4 teaspoon chili powder

1/4 teaspoon garlic powder

1 pound fresh jalapenos, seeded and halved lengthways

1/2 cup dry bread crumbs (replace with crushed pork rinds?)

sour cream, onion dip or ranch salad dressing

Instructions

1. When cutting or seeding hot peppers, use rubber or plastic gloves to protect your hands, avoid touching your face.

2. In a mixing bowl, combine cheeses, bacon and seasonings. Mix well.

3. Spoon about 2 Tbs. into each pepper half.

4. Roll in breadcrumbs or pork rinds. Place in a greased 15x10x1″ baking pan.

5. Bake, uncovered, 300 degrees for 20 min. for spicy flavor, 30 minutes for medium and 40 minutes for mild.

6. Serve with sour cream or dressing.