Spring Vegetable Recipes and Tips
Fresh seasonal veggies are one more reason to celebrate spring.
Spring Vegetable Recipes continued...
1 teaspoon oregano flakes (or substitute another dry herb like basil)
2 cups chopped vegetables (small bite-size pieces), such as broccoli
florets, asparagus, artichoke hearts, zucchini, or finely chopped spinach or
Swiss chard (rinsed and squeezed well of any moisture)
1 1/2 cup shredded reduced-fat sharp cheddar cheese
1/4 cup chopped green onions (the white part and part of the green),
- Preheat oven to 400 degrees. Coat an 8 x 8-inch baking dish with cooking
spray and set aside.
- In a large mixing bowl, combine eggs, flour, baking powder, and salt and
beat until well blended. Add egg substitute and half-and-half; beat until
smooth. Stir in the cottage cheese, spring vegetables, and cheddar cheese.
- Pour into the prepared dish and bake for 10 minutes. Reduce temperature to
350-degrees and bake for 20 minutes longer. Serve warm.
Yield: Makes 6 servings
Loss Clinic members: Journal as 2 pieces of French toast OR 2 eggs
without added fat + 1 ounce fat-free or low-fat cheese + 1/2 cup vegetables
without added fat OR 1 cup hearty stews
NutritionInformation per serving:
208 calories, 20 g protein, 12 g carbohydrate, 9 g fat, 5 g saturated fat,
2 g monounsaturated fat, 0.4 g polyunsaturated fat, 130 mg cholesterol, 2 g fiber, 510 mg sodium. Calories from fat:
Sweet Soy Glazed Chicken with Spring Veggies
1/3 cup honey
3 tablespoons lite soy sauce
1 teaspoon sesame oil
1/4 teaspoon ground black pepper
2 tablespoons very hot tap water
6 boneless, skinless chicken thighs (about 1.5 pounds)
3 cups green beans or asparagus (trim about 3 inches off spears), rinsed and
cut into 2-inch pieces
- Preheat oven to 475 degrees. Line a 9 x 13-inch baking dish with aluminum
- In a large bowl, combine honey, soy sauce, sesame oil, pepper and hot water
with whisk. Add chicken thighs to the bowl and move them around to coat
- Spread chicken with sweet soy glaze to prepared baking dish. Bake for 15
minutes. Sprinkle the vegetables on top and baste the chicken and vegetables
with the glaze from the edges of the pan. Bake 20 more minutes or until
vegetables are just tender and chicken is cooked throughout.
Yield: Makes 4 servings
WebMD Weight Loss Clinic members: Journal as 1 serving lean meat with
1 teaspoon fat maximum + 1 cup vegetables without added fat
Nutritional Information per serving: 287 calories, 23 g protein, 27 g
carbohydrate, 9 g fat, 2.5 g saturated fat, 74 mg cholesterol, 1.5 g fiber, 640
mg sodium. Calories from fat: 28%.
Quick Broiled Asparagus
I love grilled asparagus. This is a great recipe for when you want the look
and taste of grilled asparagus but only have time to fire up your broiler.