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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), optional

Preparation:

  1. Preheat oven to 400 degrees. Coat an 8 x 8-inch baking dish with cooking spray and set aside.
  2. 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.
  3. 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

WebMD Weight 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: 38%.

Sweet Soy Glazed Chicken with Spring Veggies 

Ingredients:

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

Preparation:

  1. Preheat oven to 475 degrees. Line a 9 x 13-inch baking dish with aluminum foil.
  2. 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 well.
  3. 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.

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