2 Tbsp. olive oil
1 onion, chopped
2-3 tsp. minced garlic
6 medium beets, peeled and chopped
2 cups beef stock
salt and pepper, to taste*
1/3 cup fat-free half and half
In a large saucepan over medium heat, sauté garlic and onions in olive oil until soft but not browned. Stir in beets and cook for 1 minute; stir in stock and season with salt and pepper. Bring to a boil, cover, reduce heat and continue
cooking 25 minutes or until beets are tender. Remove from heat and allow to cool. In a food processor or blender container, process soup in batches until smooth. Return soup to saucepan and gently heat through; season with salt
and pepper. Ladle into bowls and garnish by swirling 1 tablespoon cream into each bowl of soup.
*additional salt and pepper not included in analysis
Per 1-cup serving: 120 calories, 6 g fat, 4 g protein, 14 g carbohydrate, 5 g fiber, 270 mg sodium
1 butternut squash, peeled
1 bunch kale or other greens
1 large onion
3 cloves garlic
3 TBS olive oil
Salt and pepper
2 cups diced tomatoes
1 TBS chopped fresh sage leaves
1 cup grated Gruyere, Swiss, mozzarella or fontina cheese, for topping.
Cut the squash in half lengthwise, then scoop out the seeds. Place the halves face-down and cut in 1/4-inch slices. Remove and discard the stems from 1 bunch kale or other greens. Chop the leaves roughly. Dice 1 large onion and mince 3 cloves of garlic. Sauté the onion in 3 TBS olive oil until soft, then add the garlic and cook another minute. Add the kale and cook for 5 minutes. Season with salt and pepper.
Lightly grease a 13-by-9-inch baking dish or large cast iron skillet, then cover with an overlapping layer of squash slices. Sprinkle with salt and pepper. Spread the cooked greens over the squash, then make another layer of squash. Spoon 2 cups of diced tomatoes and 1 TBS chopped fresh sage leaves over this layer, then make another layer of squash. Top with grated cheese. Bake the casserole at 350 degrees for 45 minutes or until it is brown on top and bubbling.
2 TBS extra-virgin olive oil
2-3 medium leeks (about 1 cup), cut lengthwise, rinsed well and thinly sliced
1-2 cloves of garlic
1 small to medium butternut squash (about 4-5 cups), halved, seeded, peeled and diced
1/4 cup vegetable or chicken stock
1 cup rice milk (or regular milk)
1 pound pasta (we used spirals, but penne, or fettuccine would work well)
1/4 cup minced fresh parsley
Directions: Heat oil in a skillet over medium heat. Add leeks and garlic and a pinch of salt and sauté until wilted, about 5 minutes. Add squash and a pinch of salt and cook, stirring frequently, 5 to 6 minutes. Add stock and milk and season lightly with salt. Cover, reduce heat to low and cook until squash is quite soft, about 15 minutes, stirring occasionally. While sauce is cooking, bring a large pot of water to a boil. Add pasta and cook just until tender to the bite, about 10 minutes. While pasta cooks, transfer squash and leek mixture to a food processor and puree until smooth. Return to skillet and simmer over low heat 2 to 3 minutes. Drain pasta; do not rinse. Toss with sauce and minced parsley and serve immediately.
1/2 cup fresh or frozen corn, thawed
2 Tbs. canola oil
1 small onion, chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
4 tsp. mild chili powder
2 tsp. ground cumin
2 small rutabagas, peeled and cut into 1/2-inch cubes (11/2 lb.)
2 medium carrots, cut into 1/2-inch cubes (1/2 lb.)
1 28-oz. can diced tomatoes
1 small russet potato, finely diced (1 cup)
2 Anaheim, banana, or mild peppers, seeded and chopped (3/4 cup)
1 small red bell pepper, chopped (2/3 cup)
1 jalapeño pepper, seeded and finely diced, optional
1 15-oz. can red kidney beans, drained and rinsed
Chopped green onions or cilantro for garnish
1. Heat large pot over medium heat. Add corn, and sauté 2 minutes, or until beginning to brown. Add oil, onion, and garlic, and sauté 3 to 5 minutes, or until onion is soft. Stir in chili powder and cumin, and cook 2 minutes, scraping bottom of pan with spatula.
2. Add rutabagas, carrots, tomatoes, potato, Anaheim pepper, bell pepper, jalapeño, if using, and 3 cups water.
3. Bring pot to a simmer, and season with salt. Cover, reduce heat to medium-low, and cook 1 hour, stirring occasionally.
4. Add beans and cook, uncovered, 45 minutes, or until soup thickens. Serve garnished with green onions or cilantro.
Posted in Banana pepper, Bell pepper, Carrots, Cilantro, Corn, Garlic, Green Onions, Jalepeno Pepper, Potatoes, Tomatoes, Yellow Onion
2 TBS olive oil
3 cups onion, diced
1 TBS garlic, chopped
3 cups sweet potato, peeled and diced (about 1 large)
2 cups fresh mushrooms, sliced
2 ribs celery, chopped
3 large kale leaves, chopped
1 1/2 cups canned diced tomatoes
1 15 oz can garbanzo beans
4 cups vegetable broth
1 TBS paprika
1 1/2 tsp tumeric
1 1/2 tsp dried basil
1/2 tsp salt
1/2 tsp cinnamon
Heat oil in a large stock pot. Add onion, garlic, sweet potato, celery, kale and mushrooms. Sauté five minutes.
Stir in spices. Sauté 3 more minutes. Add tomatoes, garbanzo beans and vegetable stock and simmer until vegetables are tender, about 20 minutes. Serve.
2 tsp. minced garlic
2 tsp. sesame oil
2 Tbsp. rice wine
2 Tbsp. soy sauce
6 cups fresh spinach leaves, loosely packed
6 cups Shredded Napa cabbage
2 tsp. olive oil
¼ cup toasted pine nuts
In a small bowl, whisk together garlic, sesame oil, rice wine and soy sauce. In a large bowl, place spinach and cabbage; add garlic mixture and toss well. Heat a large skillet or wok over high heat. When very hot, pour the vegetable oil into
the center and swirl it around to coat the sides. Add the greens mixture and toss, stirring quickly, just until they begin to wilt, about 1 minute. Immediately transfer the greens to a warm platter or bowl; sprinkle with pine nuts.
Serves 6 (about 1/2 cup). Per serving: 90 calories, 6 g fat, 3 g protein, 5 g carbohydrate, 2 g fiber, 46- mg sodium
1 clove garlic
1 tsp butter
4 cups potatoes, peeled and sliced 1/8” thick
1 1/2 cups minced leeks, white and pale green parts only (2 to 3 medium leeks thinly sliced crosswise, then minced)
Salt and freshly ground black pepper
1/2 cup whole milk or heavy cream
1/2 cup chicken/veggie stock
3/4 to 1 cup grated swiss cheese
Preheat the oven to 325 F. Cut the unpeeled garlic clove in half. Rub the bottom and sides of a glass 9×9 pan or ceramic oval gratin dish with the cut clove. Let the garlic juices dry, then grease the dish with butter. Arrange one-third of the potatoes in the dish, and top them with half of the leeks. Season with salt and pepper. Add another third of the potatoes, then the rest of the leeks. Season again with salt and pepper. Top with the remaining potatoes. Season with
salt and pepper. Whisk the cream and stock together and pour them over the potatoes. Cover the dish with aluminum foil and bake 30
minutes. Uncover the dish. Press the potatoes down lightly with a spoon and baste them with some of the liquid so that the surface is moist. Raise the oven temperature to 375 F. Sprinkle the surface of the potatoes evenly with the cheese. Return the gratin to the oven uncovered and continue baking until it is well-browned, about 25 to 30 minutes.
1 lb. medium carrots, halved lengthwise
6 small garlic cloves, skin on
1 TBS extra-virgin olive oil
Coarse salt and freshly ground black pepper
1 lemon, cut into wedges
Heat oven to 425. Arrange carrots and garlic on a rimmed baking sheet. Drizzle with oil and season with salt and pepper.
Roast, rotating pan once, until carmelized and tender, 30 to 35 minutes. Squeeze with lemon before serving. Use a knife to spread roasted garlic on carrots.
4 cloves garlic, crushed
10 large basil leaves
1/4 cup toasted pine nuts (or walnuts)
1 pound seeded, chopped tomatoes (about 4 medium)
3 TBS extra-virgin olive oil
2 TBS pitted green olives
4 TBS freshly grated Parmesan cheese
salt and pepper to taste
1/2 pound pasta
Puree all ingredients except pasta. Cook pasta in lots of salted, boiling water; drain and toss with sauce.
3 TBS extra virgin olive oil
4 garlic cloves, minced
1/4 tsp crushed red pepper flakes (optional)
1 can (15 oz.) cannellini beans, rinsed and drained, or 1 1/2 cups cooked cannellini beans
1 pound kale, stems discarded and leaves shredded (about 12 cups lightly packed)
1/2 cup vegetable or chicken broth
1 pound bowties, penne, or other short pasta
1 1/2 cups freshly grated Parmesan cheese
Salt and pepper to taste
Cook pasta until al dente. Reserve 1 cup of the pasta cooking water. Heat the oil over medium-low heat in a large saucepan. Sauté the garlic and hot pepper flakes (if using) in the oil until the garlic is fragrant, about 3 minutes. Stir in the beans, kale, and broth. Cover and simmer until kale is partially wilted and almost tender, 5 to 8 minutes.
Combine pasta and kale mixture, and toss well. Add as much of the reserved water as needed to moisten the pasta.
Add 1 cup of the Parmesan cheese, season with salt and pepper and toss well. Serve immediately, and sprinkle with additional Parmesan cheese.