Tasty Tuesday

Today's recipes are all about veggies!  Here are some great healthy side dishes to pair with a lean protein of your choice!

Creamy Mashed Cauliflower

Ingredients

8 cups  bite-size cauliflower florets, (about 1 head)

4 cloves  garlic, crushed and peeled

1/3 cup  nonfat buttermilk, (see Tip)

4 teaspoons  extra-virgin olive oil, divided

1 teaspoon  butter

1/2 teaspoon  salt

  Freshly ground pepper, to taste

  Snipped fresh chives, for garnish

Directions

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip:
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition Facts

Calories 107, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 3 mg, Sodium 339 mg, Carbohydrate 10 g, Fiber 4 g, Protein 5 g, Potassium 288 mg. Daily Values: Vitamin C 150%. Exchanges: Vegetable 2, Fat 1.5.
Percent Daily Values are based on a 2,000 calorie diet

Mediterranean Roasted Broccoli and Tomatoes

Ingredients

12 ounces  broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)

1 cup  grape tomatoes

1 tablespoon  extra-virgin olive oil

2 cloves  garlic, minced

1/4 teaspoon  salt

1/2 teaspoon  freshly grated lemon zest

1 tablespoon  lemon juice

10   pitted black olives, sliced

1 teaspoon  dried oregano

2 teaspoons  capers, rinsed (optional)

Directions

1. Preheat oven to 450 degrees F.

2. Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.

3. Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.

Nutrition Facts

Calories 76, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Sodium 264 mg, Carbohydrate 7 g, Fiber 3 g, Protein 3 g, Potassium 328 mg. Daily Values: Vitamin A 50%, Vitamin C 130%. Exchanges: Vegetable 1,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

 

Sesame-Soy Green Beans

Here are your ingredients:
1 pound green beans, trimmed
1 Tbsp dark sesame oil
2 cloves garlic, minced
1/4 tsp. crushed red pepper
1 Tbsp lower-sodium soy sauce
1/8 tsp. salt
1/2 tsp. sesame seeds, toasted

Bring a large saucepan of water to a boil.  Add green beans and cook 5 minutes.  Plunge beans into ice water and drain.

Heat dark sesame oil in a skillet over medium-high heat.  Add minced garlic and crushed red pepper and saute about 30 seconds.  Add green beans, soy sauce and some salt.  Cook 2 minutes, tossing frequently.  Sprinkle with toasted sesame seeds and enjoy!