Servings: 5-6 You’ll need: 1 pound fresh green beans, washed thoroughly, ends cut off, kitchen cut about 2-3 inches 3-4 cloves of garlic, minced or use 3-4 heaping tsp., already minced 1/3 cup salad style roasted red peppers from jarred, drained 3 Tbsp. olive oil 1-1/2 tsp. ground black pepper 3 tsp. salt (divided into 2 – 1-1/2 tsp. each) In a medium Dutch oven or large pan, add 1-1/2 tsp. salt to water and bring to a boil, uncovered, over high heat. Blanch green beans for about 7-10 minutes, until they “rolling” and rising to the top. Drain green beans in a colander and set aside. Drizzle olive oil into bottom of pan. Stir in the minced garlic and saute mixture for about 5 minutes on med-low heat. Add in the the blanched green beans, roasted red pepper strips, ground black pepper and remaining 1-1/2 tsp. salt. Continually stir, sauteing the veggies on low heat, for about 15 minutes. Remove from heat and using a regular dinner fork, taste-test one green bean to see if it tastes garlicky. The garlic and oil should be almost golden brown in color. Serve immediately as a side dish with your favorite fish or meat and potato recipe, plus a side salad or other healthy grain side dish. Karen’s Note: Adding a little bit of ground black pepper for flavor is nice, but adding just a little more will definitely kick this vegetable, garlic green bean and roasted red pepper, side dish up a notch! Enjoy this wonderful veggie side dish for your next get-together meal, cook-out or barbecue!
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Servings: 6-8 You’ll need: 6 medium russet potatoes, peeled, sliced and cut into bite sized pieces 2 Tbsp. canola or olive oil 2 Tbsp. light butter 1/2 cup sweet onions, diced 1/2 cup carrots, diced 2 cups low sodium chicken broth 2 cups fat free half and half 1/2 c. all-purpose unbleached flour 1 Tbsp. parsley flakes Salt and pepper (to desired taste) 1. In a large Dutch oven add peeled and quartered russet potatoes, cover with salted water and set heat to high. Bring water to boiling and cook potatoes on medium-high heat for about 8-10 minutes, until fork tender. Immediately drain precooked potatoes in a colander (do not rinse) and set aside. 2. Add canola or olive oil to the bottom of a large stock pot or Dutch oven and set heat to medium-high. Melt light butter in heated oil. Add diced onions and carrots and sauté, stirring continually, until all carrots are fork tender and onions become transparent. While stirring, slowly add the flour to the mixture. 3. Slowly stir in chicken broth, until the flour is completely dissolved and add the fat free half and half and the parsley. Cook on medium-low heat for about 5-10 minutes, stirring occasionally, but do not let soup scald. Add precooked potatoes. Stir in salt and pepper to desired taste. 4. Bring to a rolling boil, while stirring and reduce heat to low and continue stirring for about 15-20 minutes, until mixture reaches a thickened soup consistency. Karen’s Serving Suggestion: Serve immediately with your favorite bread or crackers and enjoy! Makes 4 delicious meal idea servings! You’ll need: 4 (up to 6-ounce) baking potatoes 1 lb. cooked 98% lean ground turkey or soy crumbles 2 Tbsp. olive oil 1/2 cup chopped onion 2 fresh garlic cloves, peeled and minced 1 teaspoon ground cumin 1/2 tsp. chili powder 1 (15-ounce) can no-salt-added black beans, rinsed and drained 1 1/2 cups frozen whole-kernel corn (thawed) 1 1/2 cups fresh salsa 1/4 cup (1 ounce) reduced-fat shredded Colby-jack cheese 1. Scrub and pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at HIGH 10 minutes, turning and rearranging potatoes after 5 minutes. 2. While potatoes cook, heat a large nonstick skillet over medium-high heat. Coat pan with olive oil. Add cooked ground turkey or soy crumbles, onion and next 3 ingredients; sauté 3 minutes. Reduce heat to low. Add beans, corn and salsa; cook 4 minutes or until thoroughly heated. 3. Split potatoes lengthwise, cutting into, but not through, other side. Fluff with a fork. Spoon about 1 cup each with Chili mixture and top with (optional) Colby-jack cheese. Serve immediately. Karen’s Note: Limit your sodium on this delicious main dish recipe or just add seasonings and/or ground black pepper when you brown the meat. Serving Suggestion: Serve this Mexican dish with your favorite soup, like my Chicken Tortilla Soup and even a handful of some baked tortilla chips or maybe some whole grain crackers. |
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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