These sandwiches are really tasty and super healthy; there a great way for sandwich lovers to eat more veggies and are almost as quick and easy as fast food.
Fat free yogurt cheese
onion powder
McCormicks Season All or Greek seasoning
OPTIONAL: Tabasco (regular or chipotle)
frozen chopped spinach
onion, chopped
mushrooms, chopped coarsely
extra virgin olive oil
whole wheat pitas
avocado, sliced
OPTIONAL Ingredients:
carrots, grated or julienned
bell pepper, chopped or julienned
olives, sliced
green chilies, sliced
jalapeno peppers, sliced
banana peppers, sliced
tomatoes, diced, salted & peppered
OR halved cherry tomatoes
water chestnuts, chopped
Microwave frozen spinach just until hot. Squeeze out moisture well. Let cool. Add spinach to yogurt cheese. Add a little onion powder and Season All or Greek seasoning, and a few drops of Tabasco, if desired. Stir in onion, mushrooms and any of the optional ingredients you choose. Halve pitas and toast, if desired. Spread spinach mixture inside pitas. Some of the optional vegetables (like tomatoes) may be better as a topping for the spinach mixture. Drizzle with olive oil. Top with sliced avocado. Enjoy!
Showing posts with label veggies. Show all posts
Showing posts with label veggies. Show all posts
Tuesday, February 15, 2011
ITALIAN MUSHROOMS FLORENTINE
large pkg. whole mushroom (from Sam's), washed
vegetable oil spray
small can Italian tomato paste with garlic
1 medium onion, peeled and microwaved whole
coarse ground black pepper
cayenne
cumin
1 Tbsp. extra-virgin olive oil
fresh steamed spinach
Remove 1/2 inch from mushroom stems and half mushrooms. Place in sauce pan which has been sprayed with vegetable oil spray. Cook mushrooms dry covered with lid on medium high, stirring often to prevent burning. Continue cooking until mushrooms brown, lots of juice cooks out of mushrooms and mushrooms are tender. Remove mushrooms and reserve. To mushroom juice add tomato paste, blend well. Add onion blenderized in about 1/2 cup of water. Mix well and cook over low heat until steaming hot. Add mushrooms, pepper, cayenne and olive oil. Cook on low for about 2 minutes.
Spoon mushrooms and sauce over fresh steamed spinach. Sprinkle with cumin and serve.
vegetable oil spray
small can Italian tomato paste with garlic
1 medium onion, peeled and microwaved whole
coarse ground black pepper
cayenne
cumin
1 Tbsp. extra-virgin olive oil
fresh steamed spinach
Remove 1/2 inch from mushroom stems and half mushrooms. Place in sauce pan which has been sprayed with vegetable oil spray. Cook mushrooms dry covered with lid on medium high, stirring often to prevent burning. Continue cooking until mushrooms brown, lots of juice cooks out of mushrooms and mushrooms are tender. Remove mushrooms and reserve. To mushroom juice add tomato paste, blend well. Add onion blenderized in about 1/2 cup of water. Mix well and cook over low heat until steaming hot. Add mushrooms, pepper, cayenne and olive oil. Cook on low for about 2 minutes.
Spoon mushrooms and sauce over fresh steamed spinach. Sprinkle with cumin and serve.
HEARTY POTTAGE
Providing beta-carotene, lycopene, cruciferous veggie, dark green veggies and legumes*, in a hodgepodge of Southern favorites, this wholesome one-dish-meal helps you to achieve important requirements for robust good health.
Your kitchen might look like you had a wild party!
2 qt. homemade chicken or turkey broth
1/2 lb. dried black-eyed peas (no presoaking needed)
1 medium sweet potato, microwaved till done
1 large onion, microwaved till done
5-6 green onions, cut in 2-inch slices
3 cloves garlic, pressed or minced
6 oz. tomato paste
1 small head of cabbage, cut in 1/2-inch slices
1/2 green bell pepper, in small 1-inch long strips, sauteed
3 large mushrooms, in 1/2-inch cubes, sauteed
4 drops of Tabasco
coarsely ground black pepper
Cavender's All Purpose Greek Seasoning (to lightly season)
3 tbsp. extra-virgin olive oil
vegetable oil spray
Wash and drain black-eyed peas. Add 1 qt. homemade broth to a sauce pan. Add peas and partially cook (for about 15-20 minutes). Add 2 cups of homemade broth to blender. Slice microwaved sweet potato in eighths and puree with the broth. Add to black-eyed peas. Add another 2 cups of homemade broth to blender. Coarsely chop microwaved onion and puree with the broth. Add to black-eyed peas. Add tomato paste and mix thoroughly.
Spray a large pot with vegetable oil spray. Add cabbage and 1/2 cup of water. Partially cook cabbage over medium heat, being careful to add additional water, a little at a time, as needed.
Add black-eyed pea mixture, green onions, garlic, black pepper and about 4-6 shakes of Cavender's Greek seasoning. Simmer until cabbage and black-eyed peas are done. Stir in green bell pepper, mushrooms and Tabasco and cook about one more minute. Stir in olive oil.
*Key:
beta-carotene - sweet potato
lycopene - tomato paste
cruciferous veggie - cabbage
dark green veggies - green onions, bell pepper
legumes - black-eyed peas
Your kitchen might look like you had a wild party!
2 qt. homemade chicken or turkey broth
1/2 lb. dried black-eyed peas (no presoaking needed)
1 medium sweet potato, microwaved till done
1 large onion, microwaved till done
5-6 green onions, cut in 2-inch slices
3 cloves garlic, pressed or minced
6 oz. tomato paste
1 small head of cabbage, cut in 1/2-inch slices
1/2 green bell pepper, in small 1-inch long strips, sauteed
3 large mushrooms, in 1/2-inch cubes, sauteed
4 drops of Tabasco
coarsely ground black pepper
Cavender's All Purpose Greek Seasoning (to lightly season)
3 tbsp. extra-virgin olive oil
vegetable oil spray
Wash and drain black-eyed peas. Add 1 qt. homemade broth to a sauce pan. Add peas and partially cook (for about 15-20 minutes). Add 2 cups of homemade broth to blender. Slice microwaved sweet potato in eighths and puree with the broth. Add to black-eyed peas. Add another 2 cups of homemade broth to blender. Coarsely chop microwaved onion and puree with the broth. Add to black-eyed peas. Add tomato paste and mix thoroughly.
Spray a large pot with vegetable oil spray. Add cabbage and 1/2 cup of water. Partially cook cabbage over medium heat, being careful to add additional water, a little at a time, as needed.
Add black-eyed pea mixture, green onions, garlic, black pepper and about 4-6 shakes of Cavender's Greek seasoning. Simmer until cabbage and black-eyed peas are done. Stir in green bell pepper, mushrooms and Tabasco and cook about one more minute. Stir in olive oil.
*Key:
beta-carotene - sweet potato
lycopene - tomato paste
cruciferous veggie - cabbage
dark green veggies - green onions, bell pepper
legumes - black-eyed peas
Thursday, February 10, 2011
ANDREA'S MICROWAVE VEGGIE SCRAMBLE
A fantastic, scrumptious, very healthy meal perfect for your diet. It's easy too and cooks in the microwave.
The egg + 1 egg white is only ---------------------87 calories
The vegetables are approximately---------------38 calories
2 tbsp ketchup is----------------------------------------40 calories
__________
A very satisfying delicious meal for-------------165 calories!
1 large whole egg + 1 egg white, slightly beaten
1/2 green bell pepper, cut in bite sized strips
1/2 microwaved whole onion,cut in bite sized pieces
3-5 mushrooms, sliced
lg. roma tomato, halved
ketchup
Tabasco (original)
salt and/or pepper to taste
Add bell pepper, mushrooms and roma tomato to a small microwave safe dish. Add a tiny bit of water or juice from steaming the onion, cover loosely and microwave for 3 minutes. With kitchen shears, cut tomato into bite sized pieces. Drain juice from vegetables (but save it, it's tastey). Add onion and egg stirring well. Cover loosely and microwave for about 2 minutes, stirring atleast once during cooking time. Serve with ketchup blended with a few drops of Tabasco.
The egg + 1 egg white is only ---------------------87 calories
The vegetables are approximately---------------38 calories
2 tbsp ketchup is----------------------------------------40 calories
__________
A very satisfying delicious meal for-------------165 calories!
1 large whole egg + 1 egg white, slightly beaten
1/2 green bell pepper, cut in bite sized strips
1/2 microwaved whole onion,cut in bite sized pieces
3-5 mushrooms, sliced
lg. roma tomato, halved
ketchup
Tabasco (original)
salt and/or pepper to taste
Add bell pepper, mushrooms and roma tomato to a small microwave safe dish. Add a tiny bit of water or juice from steaming the onion, cover loosely and microwave for 3 minutes. With kitchen shears, cut tomato into bite sized pieces. Drain juice from vegetables (but save it, it's tastey). Add onion and egg stirring well. Cover loosely and microwave for about 2 minutes, stirring atleast once during cooking time. Serve with ketchup blended with a few drops of Tabasco.
ANDREA'S MINESTRONE BEANS
These zestily flavored beans taste wonderful! They freeze well but lose some flavor in the freezer--just add some Tabasco and/or Mrs Dash Tomato-Basil-Garlic Seasoning Blend after thawing/heating in the microwave.
1 lb. navy beans
1 qt. homemade chicken broth
1 1/2-2 cups small whole wheat rotini
1 onion, chopped
4 cloves garlic, pressed
1/2 bell pepper, finely chopped
3 carrots, diced
14 1/2 oz. can diced tomatoes
small can of tomato sauce
small can tomato paste
2-3 dashes Tabasco
1/2 tsp. dried basil
1/2 tsp. dried oregano
2 Tbsp. dried parsley
small box of fresh baby spinach
extra virgin olive oil
salt & pepper to taste
Parmesan cheese
Wash beans, cover with several inches of water and soak for 8-12 hours. Discard soaking water. Pour chicken broth over beans, adding water if needed and simmer beans. Add onion and garlic at start of simmering.
When beans are beginning to get tender add rotini, celery and bell pepper. Bring to a boil and add diced tomatoes, tomato sauce, tomato paste,Tabasco, basil, oregano and parsley. Simmer for five minutes and add carrots.
When beans, pasta and carrots are done, add spinach and cook until spinach is done. Add about a teaspoon of extra-virgin olive oil to each serving and stir. It's also good with Parmesan cheese.
1 lb. navy beans
1 qt. homemade chicken broth
1 1/2-2 cups small whole wheat rotini
1 onion, chopped
4 cloves garlic, pressed
1/2 bell pepper, finely chopped
3 carrots, diced
14 1/2 oz. can diced tomatoes
small can of tomato sauce
small can tomato paste
2-3 dashes Tabasco
1/2 tsp. dried basil
1/2 tsp. dried oregano
2 Tbsp. dried parsley
small box of fresh baby spinach
extra virgin olive oil
salt & pepper to taste
Parmesan cheese
Wash beans, cover with several inches of water and soak for 8-12 hours. Discard soaking water. Pour chicken broth over beans, adding water if needed and simmer beans. Add onion and garlic at start of simmering.
When beans are beginning to get tender add rotini, celery and bell pepper. Bring to a boil and add diced tomatoes, tomato sauce, tomato paste,Tabasco, basil, oregano and parsley. Simmer for five minutes and add carrots.
When beans, pasta and carrots are done, add spinach and cook until spinach is done. Add about a teaspoon of extra-virgin olive oil to each serving and stir. It's also good with Parmesan cheese.
Subscribe to:
Posts (Atom)