May 8, 2011 at 10:47 am (broccoli florets, brown rice, canned garbanzos, carrots, cauliflower, coconut milk, cooked garbanzo beans, curry powder, fresh green peas, frozen broccoli, frozen peas, garlic, ground cumin, Indian, kale, light soy sauce, Main Dish, mushrooms, onion, potatoes, red pepper (cayenne), squash, stovetop, sweet potatoes, turmeric, vegetable stock)
Makes 6 servings
The vegetables listed below are favorites, but any vegetables you have on hand can be used along with the coconut milk and spices. If you decide to use coconut milk, it is important to note that this product has a high fat content and should be used in moderation. Try lite coconut to get the sweet nutty coconut flavor without all the fat. Cauliflower, squash, and sweet potatoes are other tasty choices. This is a great way to use up “going-bad” fresh or frozen vegetables! Serve over rice or your favorite whole grain.
1 cup uncooked brown rice
2 cups water
1 large onion, sliced
4 garlic cloves, chopped (about 4 teaspoons)
3 large carrots, chopped
¼ cup vegetable broth or water
1 ½ tablespoons curry powder
1 teaspoon ground cumin
½ teaspoon turmeric
pinch cayenne pepper
1 medium potato, chopped (peeling optional)
3 cups chopped kale
2 cups chopped broccoli florets, or 1 10-ounce package frozen chopped broccoli florets
8 mushrooms, sliced
1 15-ounce can garbanzo beans, drained and rinsed, or 1½ cup of cooked garbanzo beans
1 cup fresh or frozen green peas
1 cup lite coconut milk, or 1 cup non-dairy milk + 1 teaspoon
coconut extract
3 tablespoons reduced-sodium soy sauce
~~~~~~~~~~~~~~~~~
Bring rice and water to a boil in a medium saucepan. Lower heat and simmer, covered, until all the water is absorbed (about 30 minutes).
In a large saucepan, sauté onion, garlic, and carrots in vegetable broth or water on medium-high heat until onion becomes translucent. Add curry, cumin, turmeric, and cayenne. Cook for 2 to 4 minutes, stirring often. Add potato, kale, broccoli, mushrooms, beans, peas, and coconut milk or non-dairy milk mixture. Cover and reduce heat to medium-low. Simmer for 10 to 20 minutes, stirring occasionally, until potato can be pierced easily with a fork. Sprinkle with soy sauce before serving.
Per serving (1/6 of recipe): 320 calories; 5.2 g fat; 2.5 g saturated fat ; 14.7%
calories from fat; 0 mg cholesterol; 12.3 g protein; 59.3 g carbohydrate; 5.9
g sugar; 12.3 g fiber; 407 mg sodium; 115 mg calcium; 4.7 mg iron; 37.7 mg
vitamin C; 6312 mcg beta-carotene; 1.7 mg vitamin E
Recipe by Jennifer Reilly, R.D.
Leave a Comment
March 26, 2011 at 11:54 am (black pepper, boneless skinless chicken breast, broccoli florets, butter, cream of mushroom soup, frozen broccoli, linguine, Main Dish, milk, parmesan, Quick Dishes, stovetop)
Prep time: 10 minutes
Cook time: 20 minutes
Makes 4 servings.
1/2 of a 16 oz package linguine
1 C fresh or frozen broccoli florets
2 T butter
4 skinless, boneless chicken breast halves (about 1 lb), cut into 1 1/2-inch pieces
1 can condensed cream of mushroom soup
1/2 C milk
1/2 C grated Parmesan cheese
1/4 t ground black pepper
~~~~~~~~~~~~~~~~
1. Prepare the linguine according to the package directions in a 3-quart saucepan. Add the broccoli during the last 4 minutes of the cooking time. Drain the linguine mixture well in a colander.
2. Heat the butter in a 10-inch skillet over medium-high heat. Add the chicken and cook until well browned and cooked through, stirring often.
3. Stir the soup, milk, cheese, black pepper and linguine mixture in the skillet and cook until the mixture is hot and bubbling, stirring occasionally. Serve with additional Parmesan cheese.
Leave a Comment
October 26, 2010 at 1:44 pm (black pepper, boneless skinless chicken breast, broccoli florets, carrots, chicken broth, cornstarch, dark sesame oil, garlic, granulated sugar, ground ginger, hot cooked rice, kosher salt, light soy sauce, Main Dish, medium shrimp, mushrooms, olive oil, onion, orange juice, Quick Dishes, red pepper (cayenne), snow peas, stovetop)
Serves 6.
Sauce:
1 C water
1/3 C soy sauce
1/4 C cornstarch
1/4 C orange juice
1 T sugar
1/2 t ground ginger
1/2 t dark sesame oil
1/4 t kosher salt
1/4 t ground red pepper
1/2 t freshly ground black pepper
1 (14-oz) can chicken broth
Stir-fry:
2 t olive oil, divided
12 oz skinless, boneless chicken breast, cut into 1″ pieces
2 C coarsely chopped broccoli florets
1 C chopped carrot
1 C mushrooms, halved
1 C snow peas, trimmed
1/2 C chopped onion
2 garlic cloves, chopped
1 1/2 lb medium shrimp, cooked and peeled
3 C hot cooked long-grain rice
~~~~~~~~~~~~~~
1. To prepare sauce, combine the first 11 ingredients in a large bowl, stirring with a whisk. Set aside.
2. To prepare stir-fry, heat 1 T olive oil in a large nonstick skillet over medium-high heat. Add chicken to pan, and stir-fry for 4 minutes or until done. Remove chicken from pan, and keep warm. Add the remaining 1 T olive oil to pan. Add chopped broccoli and the next 5 ingredients (through garlic) to the pan, and stir-fry for 4 minutes or until the vegetables are crisp-tender. Return chicken to pan and stir in shrimp. Add sauce, and bring to a boil. Reduce heat, and simmer for 5 minutes or until the sauce thickens. Serve over rice.
Leave a Comment
October 22, 2010 at 5:53 pm (black pepper, broccoli florets, eggs, elbow macaroni, Main Dish, mozzarella, onion, oven, parmigiano-reggiano, salt, stovetop)
Serves 4 – 6.
1 lb elbow macaroni
1 C broccoli florets
4 C mozzarella cheese, divided
1 3/4 C milk
1 1/2 C freshly grated Parmigiano Reggiano cheese, divided
1/4 C minced onion
4 eggs, lightly beaten
1 t salt
Freshly ground black pepper to taste
~~~~~~~~~~~~
1. Bring a large pot of water to a boil.
2. Preheat oven to 350 degrees.
3. Cook pasta according to package directions. Add broccoli during the last 2 minutes of cook time.
4. Drain and mix together pasta, broccoli, 3 C of mozzarella, milk, 3/4 C Parmigiano, onion, eggs and seasonings in a large bowl.
5. Spoon mixture into a lightly greased 9 x 13″ baking dish.
6. Sprinkle with remaining cheeses. Cover and bake for 40 minutes. Remove and let rest 10 minutes before serving.
Leave a Comment
October 5, 2010 at 2:53 pm (asparagus, broccoli florets, broccolini, butter, chicken broth, extra virgin olive oil, food processor, garlic, Main Dish, nutmeg, onion, parmigiano-reggiano, penne, pepper, Quick Dishes, ricotta cheese, salt, spinach, stovetop)
Serves 4.
2 T extra-virgin olive oil
2 T butter
1 small onion, finely chopped
3 to 4 cloves garlic, finely minced
1 C chicken broth
1 lb fresh spinach, stemmed and coarsely chopped
Salt and pepper
Pinch of nutmeg
1 lb whole wheat penne rigate
4 C broccolini or broccoli florets
1 C grated parmigiano-reggiano cheese
2 C ricotta cheese, at room temperature
~~~~~~~~~~~~~~~
1. In a deep skillet, heat the oil and the butter over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
2. Meanwhile, using a food processor, pulse the chicken broth and spinach into a thick sauce. Stir into the onions and garlic in the skillet and cook until heated through, 2 to 3 minutes. Season with salt, pepper and nutmeg.
3. Bring a large pot of water to a boil, salt it, add the pasta and cook until al dente. During the last minute of cooking, add the broccolini to the pasta. Drain, then toss the pasta and broccolini with the spinach sauce and parmigiano-reggiano. Serve in shallow bowls and dollop with the ricotta.
Note: You can use asparagus as a substitute for the broccolini.
Leave a Comment
June 17, 2010 at 9:58 am (7 ingredients or less, broccoli, butter, cheddar, cooked turkey, cream of broccoli soup, cubed cooked chicken, milk, oven, plain breadcrumbs)
Prep time: 15 minutes
Cook time: 20 minutes
Serves 4.
1 lb broccoli, cut into spears, cooked and drained
1 1/2 C cubed cooked chicken or turkey
10-3/4 oz cream of broccoli soup
1/3 C milk
1/2 C shredded cheddar cheese
2 T dry bread crumbs
1 T butter, melted
~~~~~~~~~~~
Place broccoli and chicken in 2-qt shallow baking dish. Mix soup and milk. Pour over broccoli and chicken.
Sprinkle with cheese. Mix bread crumbs with butter. Sprinkle over top.
Bake at 450 degrees 20 minutes or until hot.
Leave a Comment
June 12, 2010 at 8:35 pm (Autumn, black pepper, broccoli florets, cheddar, cornstarch, dijon mustard, milk, olive oil, oven, parmesan, salt, Side dish, soft bread crumbs, stovetop)
Everyone loves the taste of traditional broccoli-cheese casserole topped with tons of buttered crumbs. Here’s a flavorful, less fat-laden version. Besides containing vitamins A and C, this member of the cruciferous family provides riboflavin, calcium and iron.
Serves 8.
6 C loosely packed broccoli florets
1 t salt
Water to cover
3/4 C low-fat milk
2 T cornstarch
1 T Dijon mustard
1/2 t salt
1/2 t freshly ground black pepper
1 C grated cheddar cheese
1/2 C soft bread crumbs
1 T olive oil
1 T grated Parmesan cheese
~~~~~~~~~~~~~~~~~
Preheat oven to 350 degrees.
Place broccoli and salt in covered saucepan with water just to cover. Bring to rolling boil over high heat. As soon as broccoli boils, remove from pan and drain in colander, reserving cooking liquid.
Plunge broccoli into ice water to stop cooking. Drain and set aside.
In saucepan place 3/4 C broccoli cooking water; add milk. Dissolve cornstarch in a little of the liquid. Add to pan with mustard, salt and pepper. Bring to boil, stirring constantly. Cook 3 minutes. Add cheese; stir to melt.
In bowl combine reserved broccoli with cheese sauce. Place in a lightly oiled ovenproof casserole.
In skillet, saute bread crumbs with oil, stirring, until golden, about 3 minutes. In bowl, toss bread crumbs with Parmesan cheese to mix. Sprinkle over top of broccoli casserole. Bake until brown and bubbling, about 40 minutes.
Leave a Comment
June 11, 2010 at 5:26 pm (7 ingredients or less, beef broth, broccoli florets, chicken broth, garlic, lemon juice, Quick Dishes, red pepper flakes, sesame oil, Side dish, soy sauce, stovetop, vegetable stock, Vegetarian)
This simple side dish features good-for-you broccoli with a spicy sesame sauce; it will win over anyone who habitually avoids green vegetables.
Serves 8.
4 C trimmed fresh or frozen broccoli florets
2 cloves garlic, minced
2 T stock
1 T dark sesame oil
Pinch red pepper flakes
2 t soy sauce
1 t lemon juice
~~~~~~~~~
Place broccoli, garlic and stock in large skillet or wok; cover and set over medium-high heat. Cook until broccoli is bright green, 2 to 3 minutes. Add remaining ingredients; cover and shake well to coat broccoli with sauce. Uncover and cook, stirring frequently, for 3 minutes.
Leave a Comment
June 11, 2010 at 4:39 pm (apple juice, black pepper, broccoli florets, carrots, chicken broth, chives, fettuccine, garlic, grainy mustard, honey, Main Dish, onion, parmesan, red bell peppers, ricotta cheese, salt, sour cream, spaghetti, stovetop, yogurt)
Serves 4.
10 to 12 oz fettuccine or spaghetti
1/4 C apple juice OR chicken broth
1 C chopped onion
4 to 6 cloves garlic, minced
1 large red bell pepper, coarsely chopped
1 C grated carrots
1 1/2 C broccoli florets
1 T minced fresh chives
1/2 C plain nonfat yogurt
2 T grated Parmesan
1/3 C part-skim ricotta
1/2 C nonfat sour cream
1/3 C stone-ground mustard
1 t honey
Salt and freshly ground black pepper to taste
~~~~~~~~~~~~~~~~
Cook pasta in boiling, salted water until al dente. Drain well.
While pasta is cooking, lightly oil large nonstick skillet and set over medium-high heat. When skillet is hot, add juice or broth, onion and garlic. Cook, stirring, until soft, about 5 minutes. Add bell pepper, carrots, broccoli and chives. Cook, stirring, until just tender, about 5 minutes.
While vegetables are cooking, combine yogurt, cheeses, sour cream, mustard and honey in small bowl. Season with salt and pepper. Toss with vegetables and pasta. Serve immediately.
Leave a Comment
June 11, 2010 at 2:27 pm (Autumn, Breakfast, broccoli florets, eggs, feta, Main Dish, olive oil, onion, oven, paprika, red bell peppers, wheat germ)
You may serve this vegetable-rich main dish just out of the oven or bake it ahead and serve at room temperature.
Serves 8.
3/4 lb broccoli florets (about 2 C)
1 T olive oil
1/2 C finely chopped onion
1/2 C chopped red bell pepper
1 C (4 oz) feta cheese, crumbled
1/3 C wheat germ
1/2 t paprika
6 large eggs
~~~~~~~~
Preheat oven to 325 degrees. Grease 12 inch quiche dish or round cake pan. Steam broccoli until crisp-tender; remove from heat and set aside to cool. Meanwhile, in medium skillet, heat oil over medium-high heat. Add onion and bell pepper and cook, stirring often, until vegetables are soft, about 5 minutes. Remove from heat.
When broccoli is cool enough to handle, cut into small pieces. In medium bowl, combine broccoli, sauteed onion and pepper, cheese, wheat germ and paprika; stir briefly to mix. In separate bowl, beat eggs to blend yolks and whites. Stir eggs into vegetable mixture, then pour egg mixture into prepared dish.
Bake until eggs are set, about 30 minutes. Remove from oven and serve warm, or let cool and serve at room temperature. To serve, cut into wedges.
Leave a Comment
« Older entries
My Recipe Collection 