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Tag: vegetables

Sesame Snap Peas

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Ingredients

  • 2 cups sugar snap peas
  • 1/2 Tablespoon reduced-sodium soy sauce
  • 1/2 Tablespoon sesame oil, canola oil, or olive oil
  • 1/2 Tablespoon sesame seeds
  • Black pepper to taste

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Wash peas. Trim snap peas and cut in half.
  3. Steam peas in a perforated basket over 1 inch of boiling water until crisp tender, about 4 minutes.
  4. Place in a medium-sized bowl. Add soy sauce, oil, sesame seeds, and black pepper. Toss to coat.
  5. Serve at room temperature. 

Makes 4 servings

Baked Zucchini Fries

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Ingredients

  • 2 6-inch zucchinis or other summer squash
  • 1 egg white
  • 1/2 cup low-fat milk
  • 1/2 cup grated parmesan cheese
  • 1/2 cup breadcrumbs
  • 1 Tablespoon Italian seasoning

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Preheat oven to 425°F.
  3. Coat a baking sheet with nonstick spray.
  4. Wash and cut zucchini into 3-inch sticks.
  5. Beat egg white in a small bowl with a fork. Add milk and mix together.
  6.  Combine cheese, breadcrumbs, and seasoning in a separate bowl.
  7.  Dip zucchini sticks into the egg mixture, then the breadcrumb mixture. Place on a baking sheet.
  8. Bake for 25-30 minutes or until golden brown.

Makes 6 servings

Breakfast Bruschetta

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Ingredients

  • 4 slices of multi-grain bread
  • 2 ripe tomatoes, sliced
  • 4 fresh basil leaves
  • 1 sweet onion
  • 1/4 teaspoon garlic salt
  • 1 Tablespoon butter or margarine

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Turn on electric skillet or heat a skillet on the stove top.
  3. Melt butter or margarine in a skillet.
  4. Add 4 slices of multigrain bread to the skillet.
  5. Spread a small amount of butter or margarine on top of each slice of bread.
  6.  When bottoms are golden brown, flip and toast the other side.
  7.  Top with tomato slices, salt and pepper to taste, fresh basil leaves, and thinly sliced onions.

Makes 4 servings

Watermelon Salsa

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Ingredients

  •  2 cup seeded and coarsely chopped watermelon
  • 2 Tablespoons of chopped onion
  • 3 Tablespoons seeded, chopped chili pepper of choice
  • 2 Tablespoons balsamic vinegar
  • 1/4 teaspoons garlic salt

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. In a serving bowl, mix together the watermelon, onion, and chili pepper.
  3. Season with balsamic vinegar and garlic salt.
  4. Cover and refrigerate for at least one hour to blend flavors.

Makes 16 servings

Veggie Stuffed Pitas

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Ingredients

  • 2 zucchinis (medium, 2 1/2 cups chopped)
  • 4 carrots (medium, 1 1/4 cups grated)
  • 2 cups broccoli (chopped)
  • 12 ounces cheddar cheese, low-fat
  • 1/2 teaspoon oregano
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 2 tablespoons vegetable oil
  • 12 mini pitas (6 inch)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Remove the broccoli flowers from stems, cut the flowers into small florets and put into mixing bowl. Peel carrots and cut off the ends. Grate carrots and put into mixing bowl.
  3. Slice the zucchini into thin slices. Cut each slice into quarters and put into bowl.
  4. Grate the cheese and put into a separate bowl. Measure oregano, pepper, garlic powder, onion powder and mix together.
  5. Heat oil in a skillet. Put the spices in the heated oil and then add the mixture of vegetables to the pan. Stir vegetables with a wooden spoon and saute about 5 minutes. When the vegetables are slightly tender, remove from heat.
  6. Spoon vegetable mixture into the pita. Top the hot vegetables with 1 ounce grated cheese.

Makes 12 servings

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