Cauliflower Salad

Cauliflower Salad

Cauliflower Salad
 
Recipe and Photo Source: FoodHero.org
Number of servings: 10
 
Time for preparation (including preparation and cooking): 20 min
 
Ingredients:
4 cups mixed cauliflower and broccoli florets (fresh or frozen)
1 cup celery, diced
1⁄2 cup onion, diced
1⁄4 cup sweet bell pepper, any color, seeded and chopped (about 1/2 a small pepper)
1⁄3 cup light mayonnaise
1⁄3 cup nonfat plain yogurt
1 Tablespoon prepared mustard
1⁄8 teaspoon each salt and pepper
1⁄4 teaspoon dried dill weed
 
Directions:

  1. Thaw frozen cauliflower and broccoli and drain liquid. If using fresh vegetables, cook first until barely tender.
  2. Combine cauliflower, broccoli, celery, onion and bell pepper in serving bowl.
  3. In a small bowl, mix mayonnaise, yogurt, mustard, salt, pepper and dill.
  4. Stir dressing gently into salad. Chill before serving.
  5. Refrigerate leftovers within 2 hours.

 

Sautéed Leeks and Apples

Sautéed Leeks and Apples

Sautéed Leeks and Apples
 
Recipe and Photo Source: FoodHero.org
 
Number of servings: 8
 
 
Time for preparation (including preparation and cooking): 20 min
 
Ingredients:
1 medium leek, chopped (about 3 cups)
2 teaspoons oil
2 medium apples, cored and chopped
1 Tablespoon honey
1 teaspoon vinegar
1⁄4 teaspoon each salt and pepper
 
Directions:

  1. Sauté leeks in oil in a medium skillet over medium heat, stirring occasionally, until the leeks are soft (about 5 minutes).
    2. Add apples and continue cooking, stirring frequently, until apples begin to soften (about 3 minutes).
    3. Remove from heat. Add honey, vinegar, salt and pepper. Stir gently to combine all ingredients. Serve warm.
    4. Refrigerate leftovers within 2 hours.

 
 

Garden Vegetable Cakes

Garden Vegetable Cakes

Garden Vegetable Cakes
 
Recipe and photo source: FoodHero.org
 
Number of servings: 4
 
Time for preparation (including preparation and cooking): 35 min
 
Ingredients:
1⁄4 cup grated Parmesan cheese
1⁄3 cup all purpose flour
1⁄2 teaspoon baking powder
1⁄4 teaspoon dill weed
1⁄4 teaspoon each salt and pepper
4 eggs (or 1 cup egg substitute)
2 Tablespoons minced green onion with tops
2 teaspoons lemon juice
1 clove garlic or 1/4 teaspoon garlic powder
1 1⁄2 cups shredded vegetables (unpeeled zucchini (drained and pressed), potato, carrots, bell pepper, celery, sweet potato or yam)
 
Directions:

  1. In medium bowl, stir together cheese, flour, baking powder, dill weed, salt and pepper.
  2. Beat in eggs, green onions, lemon juice and garlic until well blended. Stir all shredded vegetables into the batter.
  3. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). Lightly spray or oil with cooking spray. For each vegetable cake, pour 1/3 cup batter onto hot skillet or griddle. Cook on both sides until golden brown. Serve warm.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Top with low-fat sour cream and tomato slices.
  • Precook “harder” vegetables like carrots and potatoes, if desired.

 

Bell Pepper Nachos

Bell Pepper Nachos

Bell Pepper Nachos

Recipe Source: Recipe and photo from www.FoodHero.org
 
Number of servings: 8
Time for preparation (including preparation and cooking): 20 min
 
Ingredients:
4 bell peppers
1 cup salsa
2 teaspoons seasoning (try a mixture-chili powder, garlic powder, ground cumin, pepper)
2 cups cooked meat (chopped or shredded), beans or tofu
1 cup reduced fat shredded cheese
 
Directions

  1. Preheat oven to 350 degrees.  
  2. Wash bell peppers, remove seeds and cut into bite-sized pieces. Arrange pieces close together in a single layer on a large foil-lined baking sheet.
  3. In a medium bowl, combine salsa, seasonings and meat, beans or tofu.  Spoon the mixture evenly over pepper pieces then top with cheese.
  4. Bake for 15 minutes, or until peppers are heated through and cheese is melted. Serve warm.
  5. Refrigerate leftovers within 2 hours. 
Chicken & Pear Salad

Chicken & Pear Salad

Chicken & Pear Salad
Recipe & Photo Source: FoodHero.org
Number of servings: 5
 
Time for preparation (including preparation and cooking): 15 min
 
Ingredients:
2 cups pears, diced (fresh or canned)
1⁄4 cup celery, chopped
1⁄2 cup onion, chopped (sweet onion will be most mild)
1⁄4 cup raisins
1 cup cooked chicken, diced
2 Tablespoons low-fat plain yogurt
2 Tablespoons mayonnaise
1⁄8 teaspoon salt
Dash of Pepper to taste
1 Tablespoon lemon juice
 
Directions:

  1. In a large bowl, combine all ingredients. Mix well. Serve now or chill.
  2. Refrigerate leftovers within 2 hours.
Cranberry Applesauce

Cranberry Applesauce

Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 12
Time for preparation (including preparation and cooking): 40 min
 
Ingredients:
– 3 1⁄2 pounds apples, peeled, cored, and roughly chopped (about 8 1/2 medium apples [3” diameter])
– 1 1⁄2 cups fresh or frozen cranberries
– 1⁄2 teaspoon cinnamon
– 1⁄2 teaspoon salt
– 1⁄3 cup brown sugar
– 2 Tablespoons lemon juice (optional)
 
Directions:

  1. In a large (5-quart) saucepan, combine all ingredients with 1 cup water. Bring to a boil then lower heat to simmer. Cover and cook 20 to 30 minutes.
  2. Remove from heat and let cool slightly. Use a potato masher or fork to mash mixture to the consistency you want. Serve warm or cold.
  3. Refrigerate leftovers within 2 hours.

Notes

  • When frozen or fresh cranberries are not available, substitute canned cranberry sauce for the cranberries and brown sugar.  Add 1 (14 ounce) can of cranberry sauce to the saucepan after the mixture has been simmering for about 15 minutes.