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Healthy Veggie Recipes

05/27/2014

Including vegetables in your diet is healthy, so why not learn creative recipes to help motivate you, family and friends to consume more veggies?

Blue Cheese & Pecan Green Beans

Ingredients:

  • 1 lb. Fresh Green Beans, trimmed
  • ¼ C Water
  • 2 tsp. Olive Oil
  • ¼ tsp. Salt
  • ¼ tsp. Pepper
  • 1/3 C Crumbled Blue Cheese
  • 1/3 C Toasted Pecans, chopped

Instructions:

  1. Bring green beans and water to a boil in a large skillet.
  2. Reduce heat to simmer, cover, and cook until the beans are just tender, approximately 3 minutes.
  3. Uncover and continue cooking, stirring occasionally, until the water has evaporated, about 3-4 minutes.
  4. Add the oil, salt and pepper to the pan and cook, stirring for 1 minute.
  5. Transfer the beans to a large bowl and toss with blue cheese, then sprinkle with toasted pecans.

Eggplant Parmesan & Italian Tomato Sauce

Makes 4 Servings

Ingredients:

  • 1 Medium Eggplant, peeled and cut into ½ in. slices
  • ¼ C Flour
  • ½ tsp. Salt
  • 2 Eggs, beaten
  • Cooking Spray
  • 1/3 C Parmesan Cheese
  • Italian Tomato Sauce
  • 4 slices of Mozzarella Cheese

Instructions:

  1. Spray a 13×9 inch baking pan to brown the eggplant.
  2. Combine flour and salt. Dip eggplant into egg and then into flour, then egg again.
  3. Brown eggplant on both sides under the broiler in the oven.
  4. Remove the eggplant and begin alternating layers of eggplant, tomato sauce (see Italian Tomato Sauce recipe below) and cheeses in an 11×7 in. baking dish.
  5. Bake uncovered at 400° F for 15 minutes.

Italian Tomato Sauce

Each Serving: 225 calories or 1 carbohydrate, 2 vegetables, 1 oz. lean meat, 1 fat

Ingredients:

  • ½ C onion, chopped
  • 1 small Garlic Clove, minced
  • 16 oz. canned Tomatoes, no salt
  • 1/3 C. Tomato Paste, no salt
  • ½ tsp. Dried Oregano Leaves
  • 1 Bay Leaf
  • 2 tbs. Celery, chopped
  • 1 tbs. Canola Oil
  • 1 tbs. Fresh Parsley
  • ¼ tsp. Pepper
  • ¼ C. Green Pepper, chopped
  • ½ tsp. Salt

Instructions:

  1. Sauté onion, celery, green peppers, and garlic in oil.
  2. Stir in tomatoes, tomato paste, and seasonings.
  3. Simmer gently, uncovered for about 15 minutes.
  4. Stir occasionally and remove bay leaf.

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