Servings: 4-5 You’ll need: 1/2 medium Vidalia onion, sliced into strips 1 garlic clove, minced 2 Tbsp. butter 2 Tbsp. olive oil 1/2 medium red bell pepper, seeded and sliced into 1/4 x 1-1/2″ strips 1 small yellow squash, ends removed, sliced into medallions and halved 1 small zucchini, ends removed, sliced into medallions and halved 8 oz. button mushrooms, washed, stems removed, halved and sliced Freshly ground sea salt Freshly ground black peppercorns Place a large grill non-stick pan or skillet over medium-high heat or prepare the barbecue (medium-high heat). Melt the butter first, then add the olive oil and let it get hot, but do not allow butter or olive oil to burn. Working in batches, grill together, while continually stirring, sauteing the onions and minced garlic first. After the onions start to become transparent add the red pepper slices and cook, while continually stirring, for about 3-4 minutes. Next, add the squash and zucchini vegetables and cook, while continually stirring, for about 5-6 minutes. Then add the sliced mushrooms and cook, while continually stirring and sauteing all the vegetables together for about 4-5 minutes, until they begin to reach a nice brown color. Arrange the vegetables on a medium bowl or serving platter. Add freshly ground sea salt and black pepper to desired taste. Karen’s Serving Suggestion and Notes: Serve the vegetables immediately as a side dish to your favorite grilled or barbecued meat. The less sodium the better on this wonderful veggie side dish as the natural flavors seem to come out during grilling. Soy butter substitute is okay to use for a full vegetarian dish. Also, this recipe can easily be doubled.
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Asparagus is rich in vitamins A and K and a good source of saponins, which possess anti-cancer properties and the potential to improve blood pressure. Asparagus also contains a prebiotic called inulin, which promotes a healthy digestive tract. Fresh Asparagus is one of the easiest green vegetables to prepare. It cooks quickly and pairs well with citrus and herbs. Serve this dish with any fish, grilled tilapia or grilled chicken breast. (see recipe links below) 4-5 servings You’ll need: 1 lb. Asparagus, bend to snap tough parts off and rinse thoroughly 4-5 large Monterrey mushrooms, cleaned, stems cut off and sliced 1-1/2 Tbsp. minced garlic 3 Tbsp. extra virgin olive oil 1-1/2 Tbsp. lemon juice 1 Tbsp. parsley flakes 1 Tbsp. poultry seasoning 1/8 tsp. ground sea salt (optional) 1/4 tsp. ground black peppercorns Non-stick olive oil spray Preheat oven to 400 degrees Fahrenheit. Spray a baking sheet with Non-stick olive oil spray. Arrange Asparagus in a single layer in the center of the baking sheet. On the outside of the baking sheet, along the lipped edges, arrange the sliced mushrooms in a single layer. In a small bowl or Pyrex measuring cup, whisk together the garlic, lemon juice, EVOO, parsley and poultry seasoning. Pour the dressing mixture over the sliced mushrooms and asparagus, using a pair of silicone coated tongs, move the stalks around to make sure that each stalk is coated. Then add freshly ground (optional) sea salt and black pepper all around the tops of the asparagus and mushrooms. Bake for 10 minutes. Take out baking sheet and using coated tongs, mix the mushrooms for proper browning. Put back into oven for an additional 2 minutes, or until asparagus is tender and mushrooms are nice and brown. Serving Suggestion: Use the coated tongs to transfer the asparagus to one end of an oblong serving platter and leave tongs on the platter. Put mushrooms and roasted garlic, along with other drippings, into a small serving bowl. Serve the small bowl at the other end of the oblong platter with a regular (un-slotted) serving spoon. Karen’s Note: I enjoy the bright green color and complimentary fresh taste of the asparagus served with fish or grilled chicken. My family loves the garlic roasted mushrooms served right on top of my husband Frank’s Grilled Tilapia in a Pouch or Key West Grilled Chicken Breasts and Pineapple. Servings: 50 You’ll need: 1/2 cup natural (low sodium) peanut butter* 1 cup Splenda for baking ¼ cup unsweetened cocoa powder ¼ cup canola oil ¼ cup unsalted butter 1 tsp. vanilla extract 1/2 cup fat-free milk 3 cups uncooked quick oats Mix together in a medium saucepan the natural peanut butter, Splenda, cocoa powder, canola oil, unsalted butter, vanilla extract and FF milk over medium heat. Stir continuously, until completely melted. Bring to a full rolling boil. Remove from heat and stir in quick oats and mix completely. Using a teaspoon drop onto wax paper and let cool. Refrigerate for about 3 hours or overnight. Karen’s Note: My Low Sodium / Healthier No Bake Cookies are best kept in a sealed container in the fridge and served cold with a nice glass of fat free or low fat cold milk, or a cup of hot coffee, hot tea or hot cocoa. *If you find and use a Natural Peanut Butter that is “crunchy” – be sure to use 3/4 cup, instead of 1/2 cup. On this Healthier No Bake Cookie recipe, the more natural the peanut butter, with no sugar and sodium, the better. |
Karen VerduscoAlways reinventing myself by creating new recipes or craft ideas. All photos are genuine. Please send me an email or recipe you liked or tried. Categories
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