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Spring Vegetable Recipes

To help you celebrate the season, here are three spring vegetable recipes: a souffle that works for brunch, lunch or dinner; a flavorful soy-glazed chicken dish; and a quick and easy vegetable side dish.

Simple Spring Vegetable Souffle

Ingredients:

Canola oil cooking spray

3 large eggs (use a brand higher in omega-3s if available)

1/4 cup unbleached white flour

1/2 teaspoon baking powder

Pinch of salt

1/2 cup egg substitute

1/4 cup fat-free half-and-half or low-fat milk

1 cup 1% cottage cheese, whipped in a food processor until smooth

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

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