Broccoli with Hazelnuts

Pairing nuts with vegetables provides a double dose of nutrition. Just a small amount of nuts makes this vegetable dish something special.

2-3 Tbsp. coarsely chopped hazelnuts Boiling water

1 lb. broccoli, stems peeled and sliced thin and florets separated

2 tsp. sesame oil

2 scallions, thinly sliced 2 garlic cloves, finely minced 2 tsp. lite soy sauce

In small skillet, toast hazelnuts over medium-high heat for 3-4 minutes, until lightly browned. Set aside.

In large pot of boiling water, add broccoli and blanch for 4 minutes. Rinse with cold water and drain.

In large bowl, combine oil, scallions, garlic and soy sauce. Add broccoli and toss well. Top with hazelnuts. Serve at room temperature.

Makes 6 servings. Per serving: 54 Calories, 3g Total Fat (< I g Saturated Fat), 5 g Carbohydrates, 3 g Protein, 3 g Dietary Fiber, 88 mg Sodium.

Triple Mushroom Sauté with Toasted Walnuts

If one is good, then three must be better. Portobello, shiitake and white mushrooms blend together in a mélange that almost melts in your mouth.

2 Tbsp. walnuts

1 tsp. olive oil

2 cups thinly sliced portobello mushrooms, stems removed (about 1-2)

2 cups thinly sliced shiitake mushrooms, stems removed (about 6) 2 cups thinly sliced white mushrooms, stems removed (about 6) 2 Tbsp. minced parsley 2 garlic cloves, minced

1 Tbsp. balsamic vinegar

2 tsp. sugar

1 tsp. lite soy sauce

In small skillet, toast walnuts over medium heat for 2-3 minutes, until lightly browned. Remove from heat and set aside.

In large skillet, heat oil over medium-high heat. Add mushrooms and cook, without stirring, about 2 minutes. Begin stirring, add parsley and garlic and sauté for 3-5 minutes, or until mushrooms release their liquid and begin to darken.

In small bowl, combine balsamic vinegar, sugar and soy sauce. Add to mushrooms and cook for 1 minute.

Top mushrooms with walnuts and serve.

Makes 4 servings. Per serving: 75 Calories, 4 g Total Fat (< I g Saturated Fat), 10 g Carbohydrates, 3 g Protein, I g Dietary Fiber, 55 mg Sodium.

Tr\-co\ored Peppers with Herbs

This dish is almost too pretty to eat, but you won't be able to resist the flavors and aromas enhanced by these fresh herbs.

2 tsp. olive oil

1 medium red bell pepper, cut julienne (see note)

1 medium yellow pepper, cut julienne

1 medium orange pepper, cut julienne

2 garlic cloves, minced

2 tsp. balsamic vinegar or sherry

1 Tbsp. fresh basil, minced (or 1 tsp. dried)

1 tsp. fresh oregano, minced (or y2 tsp. dried)

1 tsp. fresh thyme, minced (or V2 tsp. dried)

Salt and freshly ground black pepper, to taste

In large skillet or wok, heat oil over medium-high heat. Add peppers and sauté for 3-5 minutes, or until crisp-tender.

Add garlic and sauté for 2 more minutes. Add balsamic vinegar, basil, oregano, thyme and salt and pepper, to taste. Cover and steam 1 minute. Serve.

Note: Julienne means to cut into very thin, matchstick strips.

Makes 4 servings. Per serving: 57 Calories, 3 g Total Fat (< I g Saturated Fat), 8 g Carbohydrates, I g Protein, I g Dietary Fiber, 3 mg Sodium.

Stir-£ried Kale with Slivered Carrots

So often used as a garnish, kale now gets the full treatment it deserves as a nutritious, delicious vegetable.

3/4 lb. fresh kale Boiling water 2 tsp. canola oil

2 carrots, peeled and cut julienne (see note)

1-2 garlic cloves, minced 1 tsp. ground coriander Salt and freshly ground black pepper, to taste

Pinch cayenne pepper, if desired

Rinse kale and remove stems, including large stem running through center of each leaf. Place a few leaves on top of each other and cut into thin strips. Repeat until all kale is cut. Add kale to pot of boiling water and boil uncovered 10 minutes. Drain and set aside.

In large skillet, heat oil over medium heat.

Add carrots and sauté 2 minutes. Add garlic and sauté 1 more minute. Add coriander, salt and pepper, to taste, and cayenne, if using. Cook for 15 seconds. Add kale and cook 1-2 minutes. Serve.

Note: Julienne means to cut into very thin, matchstick strips.

Makes 4 servings. Per serving: 8I Calories, 3 g Total Fat (< I g Saturated Fat), I3 g Carbohydrates, 3 g Protein, 3 g Dietary Fiber, 57 mg Sodium.

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