1 box pasta
1 medium fennel bulb, diced
1 medium zucchini, diced
3 cloves garlic, minced
1/2 cup shredded parmesan cheese
salt and pepper to taste
2 Tablespoon oil, divided
Prepare pasta as directed on the package. While the pasta is cooking, heat 1 Tablespoon oil in a sauté pan over medium heat. Add the fennel, zucchini and garlic and sauté until softened, approximately six minutes. Remove from heat.
Drain and rinse the pasta. Place the pasta in a bowl. If desired, drizzle a tablespoon of olive oil over the pasta to reduce stickiness. Toss the pasta. Add the vegetables and stir in the cheese. Add salt and pepper if necessary.
**Try topping, or serving with diced tomatoes**
6 TBS olive oil
1 tsp ground coriander
1 cup chopped onion
2 tsp tumeric
1/4 to 1/2 tsp chili powder
3 cups vegetable or chicken broth
1/2 tsp black pepper
2 cups red lentils, rinsed
2 tsp cumin
1/2 can coconut milk
Salt & pepper to taste
Bring broth to a simmer and add lentils. Simmer until lentils are soft. In a separate skillet add olive oil and sauté onions until translucent. Add all spices and cook for 3 minutes. Combine cooked lentils, seasoned onions, and coconut milk together. This will produce a chunky texture. If you prefer a smoother consis- tency, you can blend in a food processor.
Options: For a simple version, add fresh diced tomatoes and cilantro, and serve over rice. OR include more vegetables: Steam or boil a variety of vegetables (carrots, broccoli, cauliflower, zucchini, summer squash, swiss chard, fresh basil, beans, etc.). Top cooked vegetables with the curry. The possibilities are endless. I usually make a double batch of the curry, and freeze half. It makes a great, fast, easy meal. Just add vegetables or rice and serve. Or just eat with pita bread.
Posted in Basil, Broccali, Carrots, Cauliflower, Chard, Cilantro, Green Beans, Summer Squash, Tomatoes, Yellow Onion, zucchini
1 Tbsp. olive oil
1 hot pepper, minced (optional)
2 cups diced cooked chicken
1-oz pkg. taco seasoning mix
¼ cup water
4 small summer squash (such as zucchini), halved and sliced
1 green pepper, julienned
In a large skillet, heat oil over medium-high heat. Add hot pepper, chicken, taco seasoning and water; sauté until chicken is heated through. Add squash and green pepper; sauté until crisp-tender, about 3 to 5 minutes.
Serves 4. Per serving: 260 calories, 8 g fat,
39 g protein, 10 g carbohydrate, 1 g fiber,
750 mg sodium
3 eggs, lightly beaten
¾ cup applesauce
1 Tbsp. vanilla
1¾ cup sugar
2 cups shredded zucchini
1 cup shredded carrots
1½ cups whole-wheat flour
1½ cups all-purpose flour
1 tsp. baking powder
¼ tsp. baking soda
1 Tbsp. ground cinnamon
1 tsp. salt
2 cups fresh blueberries
Preheat oven to 350 degrees. Spray 4 mini-loaf pans with cooking spray. In a medium bowl, beat together eggs, applesauce, vanilla and sugar. Fold in zucchini and carrots. In a separate bowl combine flours, salt, baking powder, baking soda and cinnamon. Pour dry ingredients into wet ingredients; gently mix. Fold in blueberries. Transfer to mini-loaf pans. Bake 50 minutes, or until knife inserted in the center of a loaf comes out clean. Cool 20 minutes in pans and then turn onto wire racks to cool completely.
Serves 12. Per serving: 150 calories, 6 g fat,
9 g protein, 15 g carbohydrate, 1 g fiber,
340 mg sodium
2 cups low-sodium vegetable broth
1 cup quick-cooking pearl barley
1 (15 oz.) can kidney beans, drained & rinsed
1 large red bell pepper, diced ( OR green pepper)
¾ cup diced zucchini
1/3 cup slivered almonds
1/3 cup diced scallions (OR fresh onions)
2 Tbsp. olive oil
1 Tbsp. balsamic vinegar
Salt and ground black pepper to taste*
In a medium saucepan, bring vegetable broth to a boil. Add barley, cover and reduce heat; simmer 10 to 12 minutes or until tender. Meanwhile in a large bowl, combine kidney beans, pepper, zucchini, almonds and scallions.
Rinse cooked barley with cold water. Combine cooled drained barley with bean mixture. Add oil and vinegar; season with salt and pepper. Chill until serving.
*Salt and pepper not included in analysis
Serves 8 (3/4 cup) Per serving: 160 calories, 6 g fat, 6 g protein, 21 g carbohydrate, 7 g fiber,
40 mg sodium
1 egg, beaten
1/2 cup butter, softened
1/2 cup brown sugar
1/3 cup honey
1 tsp vanilla extract
Combine in a large bowl
1 1/4 cup white flour
1 cup whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp cinnamon
1/4 tsp nutmeg
Combine in a separate, small bowl and blend into liquid mixture
1 cup finely shredded zucchini
12 oz chocolate chips
Stir these into other ingredients, mix well. Drop by spoonful onto greased baking
sheet, and flatten with the back of a spoon. Bake at 350, 10 to 15 minutes.
1 medium zucchini, chopped
1 small yellow squash, chopped
1 small red bell pepper, chopped
4 skinless salmon fillets (1 lb.)
1 can (14.5 oz.) diced tomatoes, drained
½ cup low-fat sun-dried tomato dressing
3 cups brown rice, cooked as directed
Preheat oven to 375°F. Spray a 9×13-inch baking dish with cooking spray. Add zucchini, squash and pepper; mix.
Place salmon fillets on top of vegetables. In a separate small bowl, mix tomatoes and dressing; spoon over salmon.
Bake 20 to 25 minutes or until salmon flakes easily with fork. Serve over hot rice. Enjoy!
Serves 4. Per serving: 380 calories, 10 g. fat, 28 g. protein, 44 g. carbohydrate, 4 g. fiber, 440 mg. sodium
500 Club® foods are not only delicious but also controlled in calories and fat.
Visit 500-club.org or call (608) 775-3447 to learn more and find out where 500-Club selections are served.
4 1/2-inch-thick slices country bread
2 tablespoons olive oil
4 small zucchini (about 2 pounds), thinly sliced lengthwise
1 cup fresh basil, leaves torn
1-2 cloves garlic, minced
1/4 teaspoon crushed red pepper
1 cup fresh ricotta
Heat grill to medium-high. Brush the bread with 1 tablespoon of the oil and grill until golden and crisp, about 1 minute per side. Transfer to plates.
Grill the zucchini until tender and slightly charred, 3 to 4 minutes per side.
Toss the zucchini in a large bowl with the basil, garlic, red pepper, ½ teaspoon salt, and remaining tablespoon of oil.
Top the bread with the zucchini and ricotta.
2 TBS plus 1 TBS olive oil
1 tsp salt
1/2 tsp ground black pepper
1 TBS minced fresh parsley
1 TBS minced fresh basil
1 tsp minced garlic
3 zucchinis, chopped
1 green bell pepper, chopped
1 red onion, chopped
3/4 cup celery, chopped
1 lb. skinless chicken breast (4 breasts)
1 cup vegetable stock
Preheat oven to 375 degrees. In a large bowl, stir together 2 TBS olive oil, 1/2 tsp salt, 1/4 tsp pepper, parsley, basil and garlic. Add vegetables, mix well and arrange in a casserole dish. Mix 1/2 tsp salt, 1/4 tsp pepper and 1 tsp oil; brush the mixture over the chicken breasts, place chicken on vegetables. Bake about 20 minutes then add 1 cup of vegetable stock. Bake 25 more minutes more or until chicken is cooked and internal temperature reaches 165 degrees.
Serves about 4 (1 cup/serving). Per 1 serving:
240 calories, 11 g fat, 26 g protein, 7 g carbohydrate, 2 g fiber, 890 mg sodium
3-4 medium yellow summer squash or zucchini
2 TBS Olive oil
2 TBS chopped fresh sage
1 TBS minced garlic
Salt and pepper
Directions: Heat oven to 350 degrees. Cut squash or zucchini into 1-inch dice, toss with other ingredients, and roast until tender in baking dish, 15-20 minutes. Season with salt and pepper to taste.