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
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
- 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
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
1/3 cup honey
3 tablespoons lite soy sauce
1 teaspoon sesame oil
1/4 teaspoon ground black pepper