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♦ WEDNESDAY, JANUARY 17, 2007
12A
Great ways to cook with green veggies
From staff reports
Your mamma was right
when she told you those green
vegetables were good for you.
According to the U.S. Food
and Drug Administration,
green vegetables contain
phytochemicals such as
lutein and indoles, which are
believed to have potential
antioxidant, health-promot
ing benefits. This means
vision health, strong bones
and teeth and a lower risk of
some cancers.
And besides that, they
make a great addition to
any meal. Try them sim
ply steamed, or get creative
with some new recipes like
these.
Savoury harvest
Brussels sprouts
This recipe comes from
Ontario, Canada, where
brussels sprouts are a major
crop. A light honey-Dijon
glaze coats tender-crisp
Brussels sprouts and car
rots. Crisp bacon, tender
onion and a thin layer of
melted cheese put the finish
ing touches on this hearty
side dish.
1-1/2 lbs. Brussels
Sprouts
2 medium carrots
3 strips bacon
Ismail onion, chopped
1/4 teaspoon hot pep
per flakes (optional)
2 tablespoon honeya
1 teaspoon Dijon mus
tard
1/4 tsp each salt and
pepper
1/2 cup shredded Swiss
or Mozzarella cheese
Trim Brussels sprouts;
cut X in base of each. Cut
carrots into 1-inch pieces.
In saucepan of simmering
salted water, cook Brussels
sprouts and carrots for three
minutes or until desired ten
derness. Drain well and set
aside.
In large ovenproof skillet,
cook bacon over medium
heat until crisp. Remove to
paper towel-lined plate.
Drain all but 1 tablespoon
fat from skillet. To skillet,
add onion, and hot pepper
flakes (if using); cook over
medium-low heat, stirring
frequently, for five minutes
or until softened but not
browned. Stir in honey, mus
tard, salt and pepper. Add
reserved Brussels sprouts
and carrots; toss to coat
well. Chop reserved bacon;
sprinkle over top. Sprinkle
with cheese. Bake on middle
rack of 400 degree oven
for three minutes or until
cheese is melted.
Broccoli soup
1 1/2 cups chopped
broccoli (or 10-ounce
pkg. frozen broccoli)
1/4 cup diced celery
1/4 cup chopped onion
1 cup low sodium chick
en broth
2 cups nonfat milk
2 tablespoon corn
starch
1/4 teaspoon salt
Dash pepper
Dash ground thyme
1/4 cup grated Swiss
cheese
Sausage, squash combine for savory and sweet sauce
By J.M. HIRSCH
AP Food Writer
Even with the low-carb
craze long deceased, pasta
has retained its bad-boy rep
utation.
It’s not entirely unde
served. Pastas made from
refined flour (and most
pasta is) are pretty close to
nutritionally bankrupt. All
that white flour can amount
to a lot of empty calories.
Most have just 1 or 2 grams
of fiber and 200 calories per
serving.
The whole-wheat options
haven’t been much of an
option. They tend to the
dense and chewy. While I
appreciate that in whole
wheat breads, those aren’t
characteristics that often
play well in pasta.
That’s because when it
comes to pasta (refined or
whole grain), it’s usually best
to pair like with like. As in,
hearty pastas do best with
hearty sauces, while delicate
pastas (such as angel hair)
take delicate sauces.
Place vegetables and broth
in saucepan. Bring to boil,
reduce heat, cover, and cook
until vegetables are tender
(about 8 minutes). Mix milk,
cornstarch, salt, pepper, and
thyme; add to cooked veg
etables. Cook, stirring con
stantly, until soup is lightly
thickened and mixture just
begins to boil. Remove from
heat. Add cheese and stir
until melted. This is an offi
cial 5 A Day recipe.
Nutritional Analysis Per
Serving: calories 115, choles
terol lOmg, sodium 255 mg,
fat 3g, calories from fat
24%.
The broccoli and
everything salad
3 cups raw broccoli,
chopped
1 cup seedless raisins
2 strips lean Canadian
bacon
1/2 cup red onion,
chopped
Vegetable dressing
(recipe follows)
In large bowl, combine
chopped broccoli, raisins,
cooked diced bacon, and raw
chopped onions. Add dress
ing to combined ingredients,
and stir to coat evenly. Ready
to eat or chill.
Vegetable Dressing
1/4 cup low calorie mayon
naise
1/2 cup plain nonfat
yogurt
1/4 cup sugar
1/2 tsp. vinegar
Combine ingredients and
stir well. This is an official 5
A Day recipe.
Nutritional Analysis Per
Serving: calories 268; fat
6 g, calories from fat 19%,
cholesterol 10.2 g, fiber 3g,
sodium 303 mg.
Broccoli baked potatoes
6 medium Idaho potatoes
3 stalks broccoli
1/4 cup skim milk
1 cup shredded Cheddar
cheese
1/8 tsp. pepper
Scrub potatoes. Make shal
low slits around the middle as
if you were cutting the pota
toes in half lengthwise. Bake
at 350 degrees until done
30 to 60 minutes, depend
ing on size. Peel broccoli
stems. Steam whole stalks
just until tender and chop
finely. Carefully slice the
potatoes in half and scoop
the insides into a bowl with
the broccoli. Add milk, 3/4
cup cheese and pepper. Mash
together until the mixture is
pale green with dark green
flecks. Heap into the potato
jackets and sprinkle with
remaining cheese. Return to
oven to heat through (about
15 minutes).
This is an official 5 A Day
recipe.
Nutritional Analysis Per
Potato: calories 274, fat,
7.5 g, calories from fat 24%,
fiber 4.4 g, cholesterol 22mg,
sodium, 516 mg, protein
9.9 g.
Pasta primavera
1 cup broccoli florets
1 cup carrots, sliced
1 cup zucchini, sliced
1 cup macaroni or roti-
With this in mind, I decid
ed to craft a recipe that pairs
the heartiest of whole-grain
pastas - lasagna noodles _
with a sauce that can stand
up to its heft.
In this case, butternut
squash studded with sau
sage and onions.
Butternut squash
and sausage pasta
(Start to finish: 30 min
utes)
1/2 pound whole-wheat
lasagna noodles, bro
ken into medium pieces
(roughly 2 inches long)
2 tablespoons olive oil
1 medium yellow oiuon,
cut into thin rounds
2 cloves garlic, minced
1 pound spicy Italian
sausage, casings
removed
3 cups cubed winter
squash
2 tablespoons fresh
rosemary, chopped
1 cup low-sodium chick
en broth
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Brussels sprouts become a gourmet dish with carrots on the side and a honey-Dijon glaze.
ni
1 tablespoons. Flour
(for Sauce)
1 tablespoons
Margarine (for Sauce)
1 cup skim milk (for
Sauce)
1/4 tsp. dried basil (for
Sauce)
1/8 tsp. black pepper
(for Sauce)
2 tablespoons Parmesan
cheese (for Sauce)
Steam vegetables until ten
der-crisp, and cook macaroni
according to package direc
tions. In a small saucepan,
melt margarine, blend in
flour. Gradually stir in milk
and seasoning. (Do not add
cheese at this time.) Cook
over medium heat, stirring
constantly, until sauce thick
ens. Remove from heat and
blend in cheese. Pour over
hot vegetables. Add maca
roni and mix together.
Nutritional analysis per
serving: calories 433, fat 9g,
calories from fat 19%, cho
lesterol 7mg, fiber 6g, sodi
um2Bl mg.
Stir-fried green
beans
Here’s a new approach to
green beans that keeps them
sweet and crunchy with a
tasty sauce.
1 lb. fresh green beans
2 teaspoons sesame
seeds
1 tablespoon sugar
2 tablespoons rice wine
vinegar
1/4 teaspoon white pep
per
2 teaspoons light soy
sauce
1/2 teaspoon sesame oil
2 1/2 tablespoons veg
etable oil
1/2 teaspoon salt
Trim, wash and cook
beans for 2 minutes in rap
idly boiling water. Drain and
rinse with cold water. Heat
sesame seeds in a dry fry-
1 teaspoon cornstarch
Salt and freshly ground
black pepper, to taste
Bring a large saucepan
of lightly salted water to a
boil. Cook pasta until tender,
according to package direc
tions. Drain and set aside.
Meanwhile, heat the oil in
a large skillet over medium
high heat. Add the onion,
garlic and sausage and saute
5 minutes. Add the squash
and rosemary and saute
another 5 minutes, stirring
often.
Add the chicken broth,
cover and cook 5 minutes.
Remove the cover and cook
another 5 minutes, or until
squash is tender and broth
has reduced by about half.
In a small glass, com
bine the cornstarch and 1
tablespoon water, then stir
into the squash and sau
sage mixture. Cook, stirring
constantly, until thickened,
about 2 minutes.
Add the pasta to the skillet
and toss to combine.
Makes 4 servings.
FOOP
ing pan over moderate heat.
Remove when seeds begin to
pop. Combine the sugar, rice
wine vinegar, white pepper,
soy sauce, and sesame oil for
the seasoning mixture.
Put a wok or heavy frying
pan on high heat. Add oil,
salt and then the beans and
stir-fry for 1 minute. Add
the seasoning mixture and
stir-fry for another minute.
Add sesame seeds and blend
well.
Pilaf with
vegetables and
garlic
1 tablespoon olive oil
1 cup chopped onion
1 1/2 cups brown rice
8 large garlic cloves,
pressed
3 cups water
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1 teaspoon salt
1 cup fresh green beans,
cut into 2-inch pieces
1 cup yellow crookneck
squash, cubed
1 cup broccoli florets
1 cup fresh corn ker
nels or frozen, thawed
1/3 cup chopped red
bell pepper
1 tablespoon sesame
seeds, toasted
2 teaspoon light soy
sauce
Heat oil heavy large skil
let over low heat. Add onion;
saute until golden and ten
der, about 10 minutes. Add
rice and garlic; saute 1 min
ute. Add 3 cups water and
salt; bring to boil. Reduce
heat to low, cover tightly
and cook until rice is ten
der and almost all liquid is
absorbed, about 35 minutes;
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HOUSTON DAILY JOURNAL
do not stir. Uncover skil
let and place green beans,
squash, broccoli, corn and
carrot evenly over surface
of rice. Cover and cook until
vegetables are crisp-tender,
about 10 minutes. Remove
from heat. Stir in red bell
pepper and sesame seeds.
Mix in soy sauce. Toss to
coat.
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