More Veggie Tips
- Grill them. After the meat or fish is taken off the grill, why waste the hot coals? You might be surprised how great grilled veggies taste. You can probably use the same marinade you're using for your meat. (Just marinate the veggies separately, using marinade that hasn't touched the meat.) Make a kabob with chunks of vegetables (eggplant, carrot, bell pepper, mushrooms, zucchini, and other squash). Soft vegetables won't need precooking, but firm ones such as sweet potatoes will benefit from steaming or microwaving before they hit the grill.
- Fast food vegetables. You can even get your vegetables at a fast-food chain -- as long as you like salads. Wendy's, for example, offers a Caesar side salad (with 70 calories and 4 g fat, not including dressing) or a side salad (35 calories, 0 g fat). Ask for the fat-free French, low-fat honey-mustard, or reduced-fat creamy ranch dressing. Use half the packet and you'll add about 50 calories and from 0 to 4 grams of fat.
- When all else fails, there's always cheese sauce. Drizzle it over broccoli or cauliflower, and suddenly it's a whole different ball game. Here's a recipe for a lower-fat version.
Drizzle this creamy sauce over steamed or micro-cooked veggies for a tasty change of pace.
2 tablespoons of flour
1 1/4 cups of low-fat milk or fat-free half-and-half
2 ounces of part-skim Jarlsberg (or reduced-fat Swiss) cheese, grated
2 1/2 ounces of reduced-fat sharp cheddar cheese, grated
2 tablespoons of grated Parmesan cheese
1/4 teaspoon of garlic powder
1/8 teaspoon of pepper
- In a small saucepan, blend flour with 2 tablespoons of the milk or half-and-half to form a smooth paste. Using a wire whisk, slowly blend in remaining milk until smooth. Simmer over medium heat, stirring constantly, until thickened.
- Reduce heat and add cheeses, garlic powder, and pepper. Stir until well blended and cheese has melted.
- Remove from heat and use as desired.
Makes 6 servings.
Per serving: 99 calories, 9 g protein, 5 g carbohydrate, 4.8 g fat (3 g saturated fat, 1.4 g monounsaturated fat, 0.2 g polyunsaturated fat), 15 mg cholesterol, 0.1 g fiber, 177 mg sodium. Calories from fat: 44%. Journal as 1/2 serving (4 ounces) of cream-based soup OR 1 cup low-fat milk.