Category: Beneficial Health foods


Image result for pictures of zucchini pie

Photography: Jennifer Causey; Food Styling: Chelsea Zimmer; Prop Styling: Mindi Shapiro Levine  from Cooking Light 2017  Anne Taylor Pittman

Active Time:
35 Mins
Total Time:
2 Hours
Yield:
Serves 6 (serving size: 1 wedge)

 

How to Make It

Step 1

Using the large holes of a spiralizer, cut zucchini into noodles, or cut zucchini into long noodles using a julienne peeler. Place zucchini in a colander in sink. Toss zucchini with 1 teaspoon salt. Let stand 20 minutes.

Step 2

Heat oil in a large skillet over medium-high. Add tomatoes, oregano, and garlic; cook, stirring often, until tomatoes are wilted, 3 to 4 minutes. Remove mixture from pan; cool slightly.

Step 3

Preheat oven to 375°F. Place half of zucchini noodles on a clean kitchen towel. Wrap towel around zucchini; twist and squeeze until all liquid is extracted. Repeat with remaining zucchini. Cut zucchini into manageable lengths.

Step 4

Whisk eggs in a large bowl until lightly beaten. Whisk in milk, flour, pepper, and remaining 1/2 teaspoon salt. Add tomato mixture, cheeses, and zucchini; toss.

Step 5

Wrap bottom plate of a 9-inch springform pan tightly with foil. Assemble pan; coat bottom and sides with cooking spray. Pour egg mixture into pan. Bake at 375°F until set in the middle, 50 minutes to 1 hour. Cool 10 to 15 minutes. Remove sides from pan; cut zucchini pie into 6 wedges.

Nutritional Information

 

 

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Roasted Chicken & Winter Squash over Mixed Greens

 

 

  • 2½ pounds delicata or acorn squash 
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons whole-grain mustard, divided
  • 3 cloves garlic, minced
  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried
  • 1 teaspoon grated lemon zest
  • 2 tablespoons lemon juice, divided
  • 1 teaspoon ground pepper, divided
  • ½ teaspoon salt, divided
  • 1 pound boneless, skinless chicken breast
  • 1 tablespoon pure maple syrup
  • 1½ teaspoons fresh thyme leaves
  • 8 cups mixed salad greens (I use tuscan kale, iceberg lettuce, fresh spinach and touch of romaine)
  • 4 teaspoons grated Parmesan cheese
  • 4 teaspoons salted roasted pumpkin seeds

Preparation

  • Prep 25 m

  • Ready In 45 m

  1. Preheat oven to 425°F. Coat a large rimmed baking sheet with cooking spray.
  2. Cut squash in half lengthwise and remove seeds. Cut crosswise into 1-inch slices.
  3. Combine 1 tablespoon oil, 1½ tablespoons mustard, garlic, rosemary, lemon zest, ½ tablespoon lemon juice, ½ teaspoon pepper, and ¼ teaspoon salt in a large bowl. Add chicken and the squash and stir to coat. Arrange in a single layer on the prepared pan.
  4. Bake, without stirring or flipping, until the squash starts to brown and the chicken reaches an internal temperature of 165°F, 20 to 22 minutes. Transfer the chicken to a clean cutting board and slice.
  5. Meanwhile, whisk the remaining 2 tablespoons oil, ½ tablespoon mustard, 1½ tablespoons lemon juice, maple syrup, thyme, and the remaining ½ teaspoon pepper and ¼ teaspoon salt in a medium bowl. Add greens and toss to coat.
  6. Divide the greens among 4 serving plates. Top with the chicken and squash, Parmesan, and pumpkin seeds.
  • Tip: You can find delicata and acorn squash in the produce section of many grocery stores. Delicata squash has an edible rind, but acorn squash does not, so you can remove the rind of acorn squash before serving or simply eat around it.

Nutrition information

  • Serving size: 2 cups salad, 3 ounces chicken and 2 slices squash
  • Per serving: 415 calories; 17 g fat(3 g sat); 7 g fiber; 39 g carbohydrates; 31 g protein; 189 mcg folate; 84 mg cholesterol; 10 g sugars; 4,118 IU vitamin A; 54 mg vitamin C; 191 mg calcium; 4 mg iron; 566 mg sodium; 1,767 mg potassium
  • Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (82% dv), Folate (47% dv), Iron (22% dv)
  • Carbohydrate Servings: 2½

Green Chile Chicken Tortilla Casserole

From Eating Well

9 servings

Ingredients

  • Nonstick cooking spray
    Pam Butter Flavor No-Stick Cooking Spray
  • 1 pound tomatillos, outer husks removed, rinsed
  • 1 teaspoon vegetable oil
  • ½ cup onion, chopped
  • 1 fresh poblano chile pepper, seeded and chopped (see Tip)
  • ¼ cup snipped fresh cilantro
  • 1 teaspoon sugar
  • ½ teaspoon ground cumin
    • ¼ teaspoon salt
    • 12 (6 inch) corn tortillas, halved
    • 3 cups shredded, cooked chicken breast meat
    • 1¾ cups shredded reduced-fat Mexican-style four cheese blend (7 ounces)
    • 1 (16 ounce) jar salsa 
    • Chopped tomato, chopped onion, sliced fresh jalapeño chile peppers, sliced green onion, and/or snipped fresh cilantro (optional)

Preparation

  • Prep 45 m  Ready in 9 h 55 m.

  1. Preheat broiler. Lightly coat a 2-quart square baking dish with cooking spray; set aside. Line a 15x10x1-inch baking pan with foil. Place tomatillos in the baking pan. Broil 4 to 5 inches from the heat for 6 to 8 minutes or until softened and charred, turning occasionally. Set aside to cool slightly.
  2. In a large skillet heat oil over medium heat. Add onion and poblano chile pepper; cook and stir for 4 to 5 minutes or until tender and onion starts to brown.
  3. In a blender or food processor combine tomatillos, onion mixture, cilantro, sugar, cumin and salt. Cover and blend or process until smooth, stopping and scraping down sides as necessary.
  4. Spread ¾ cup of the tomatillo mixture in the prepared baking dish. Arrange six of the tortilla halves over the tomatillo mixture, overlapping slightly. Top with 1 cup of the chicken, ½ cup of the cheese, and half of the salsa, spreading evenly. Add six more tortilla halves and top with 1 cup chicken, ½ cup cheese, and half of the remaining tomatillo mixture, spreading evenly. Add six more tortilla halves, the remaining 1 cup chicken, and the remaining tomatillo mixture. Top with the remaining six tortilla halves and the remaining salsa, spreading to cover completely.
  5. Cover the dish with plastic wrap and chill for at least 8 hours or up to 24 hours. Cover and chill the remaining ¾ cup cheese until needed.
  6. Preheat oven to 375°F. Remove plastic wrap. Cover dish with foil and bake for 40 minutes. Remove foil then sprinkle with the remaining ¾ cup cheese. Bake about 20 minutes more or until heated through. Let stand for 10 minutes before serving. If desired, garnish with chopped tomato, chopped onion, sliced jalapeno, sliced green onions, and/or snipped fresh cilantro.
  • Tips: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
  • Salsas vary greatly in sodium content. Read nutrition labels and choose the salsa with the lowest amount of sodium.

NUTRITION INFORMATION

  • Serving size: 1 serving
  • Per serving: 224 calories; 8 g fat(3 g sat); 2 g fiber; 16 g carbohydrates; 22 g protein; 12 mcg folate; 53 mg cholesterol; 5 g sugars; 564 IU vitamin A; 46 mg vitamin C; 284 mg calcium; 1 mg iron; 538 mg sodium; 323 mg potassium
  • Nutrition Bonus: Vitamin C (77% daily value), Calcium (28% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2½ lean protein, 2 vegetable, ½ fat, ½ starch

Ingredients

  • Kosher salt
  • 1  or 2 large clove garlic
  • 1 tablespoon garden dried oregano
  • 8 oz. dried whole-wheat linguine or spaghetti
  • 1 Tbs. olive oil
  • 4 oz. thinly sliced pancetta, finely diced (about 1 cup)
  • 1/4 tsp. crushed red pepper flakes
  • 1 pint grape tomatoes, halved
  • 6 cups (lightly packed) small tuscan kale  (about 2 bunches trimmed of stems), torn into bite-size pieces
  • 1/2 cup lightly packed finely grated Pecorino Romano

Preparation

  • Bring a large pot of well-salted water to a boil. Meanwhile, crush the garlic, sprinkle with 1/4 tsp. salt, and mash to a paste in your mortar and pestle  Set aside.

    Cook the pasta according to the package directions until al dente. Reserve about 1/3 cup of the cooking water, drain the pasta in a colander, and return to the pot.

    While the pasta cooks, heat the oil in a 12-inch cast-iron or nonstick skillet over medium heat until hot. Add the pancetta  and cook, stirring frequently, until the fat is rendered, 4 to 6 minutes.

  • Stir in the garlic and pepper flakes and dried oregano and cook, stirring constantly, until fragrant, about 30 seconds.
  • Stir in the tomatoes and cook, stirring frequently, until softened, 3 to 5 minutes. Remove the skillet from the heat and add the kale; stir until wilted, 1 to 2 minutes.

    Add the  pecorino to the pasta. Stir to combine, adding the reserved water 1 Tbs. at a time as needed to moisten.

  • Season to taste with more salt and serve.

Crispy Seared Chicken

from 2014 by Ingrid Beer  in Cozy Apron

 

 

Bruschetta Stuffed Zucchini Boatsfrom American Diabetes food hub

  • large zucchini
    2
  • olive oil
    2 tsp
  • black pepper
    1/8 tsp
  • jarred bruschetta
    1/2 cup
  • Parmesan cheese(grated)
    4 tsp
  1. Using a spoon, scoop out the middle of the zucchini and leave a thin base at the bottom so the “boat” can be stuffed. Place the scooped-out centers into a small bowl; set aside.
  2. Bring a medium pot of salted water to a boil. Blanch the zucchini boats just until they begin to soften, about 2-3 minutes. Immediately place the zucchini boats in a bowl of iced water. Drain the zucchini and place it on a baking sheet.
  3. Heat the olive oil in a medium skillet over medium heat. Sprinkle the reserved zucchini mixture with black pepper; add to the pan, and sauté about 6-8 minutes. Stir in the bruschetta; lower the heat and simmer for 3 minutes.
  4. Spoon the bruschetta mixture evenly into the four zucchini boats. Sprinkle each zucchini boat with 1 Tsp. parmesan cheese.
  5. Heat the broiler. Broil the stuffed zucchini boats until slightly golden, about 2-3 minutes; watch closely to avoid burning.

Nutrition Facts

4 Servings

  • Serving Size
    1/2 zucchini
  • Amount per servingCalories75
  • Total Fat 4.5g
    • Saturated Fat 1g
  • Cholesterol 0mg
  • Sodium 220mg
  • Total Carbohydrate 9g
    • Dietary Fiber 2g
    • Total Sugars 5g
  • Protein 3g
  • Potassium 530mg

Choices/Exchanges: 2 Nonstarchy vegetable, 1/2 Fat

Chopped Mexican Salad with Lime

Courtesy of American Diabetes Food Hub

Ingredients

USMetric
  • lime juice
    1/2 cup
  • olive oil
    1/4 cup
  • crushed red pepper flakes
    1 tsp
  • garlic(minced)
    3 clove
  • honey
    1 1/2 tbsp
  • romaine lettuce(chopped)
    6 cup
  • black beans(rinsed and drained)
    15 oz
  • jicama(peeled and chopped)
    1 cup
  • corn(drained)
    15 oz
  • red bell pepper(cored, seeded, and diced)
    1
  • ripe avocados(peeled and diced)
    2
  • reduced fat monterey jack cheese
    1/2 cup

Directions

  1. To make the dressing, in a small bowl whisk together lime juice, olive oil, crushed red pepper flakes, garlic, and honey. Dressing is best served at room temperature.
  2. Spread lettuce evenly across a large serving platter. Arrange beans, jicama, corn, bell pepper, and avocados side by side on top of lettuce. Garnish with cheese. Cover and refrigerate until chilled, for at least 1 hour. Drizzle with dressing before serving.

Nutrition Facts

8 Servings

  • Serving Size
    1 1/2 cups
  • Amount per serving Calories240
  • Total Fat 15g
    • Saturated Fat 3g
    • Trans Fat 0g
  • Cholesterol less than 5mg
  • Sodium 180mg
  • Total Carbohydrate 24g
    • Dietary Fiber 8g
    • Total Sugars 7g
  • Protein 7g
  • Potassium 510mg
  • Phosphorus 130mg

Choices/Exchanges: 1 Starch, 1/2 Carbohydrate, 1 Nonstarchy vegetable, 3 Fat

 

Image may contain: food

 

Ingredients:

1 large zucchini

3 large mushrooms ( I use white button mushrooms)

4 Thai peppers

1 leaf of dinosaur kale (chopped in thin strips)

1/2 medium onion

1 small green bell pepper

2 cloves of fresh grated garlic

2 tablespoons of olive oil

1 cup (leftover spaghetti sauce)

Parmesan  Cheese (fine grated)

 

Directions:

Spray skillet with Pam (I use steel skillet)

Add  all peppers, onions, and fresh grated garlic and one tablespoon olive oil, cook and stir for 3 to 4 minutes on medium heat.

Add thick chunks or slices of zucchini, other tablespoon of olive oil, stir and let sit with lid on for about 3 minutes at most (I like mine a wee bit crunchy)

Add sliced mushrooms, stir for one to two minutes, then add strips of  kale and then add the leftover spaghetti sauce, stir till all is mixed,  cover for about 1 minute, then top with Parmesan cheese right before you serve

 

(I freeze leftover spaghetti sauces to use for multiple dishes, no waste and quick to thaw and use)

 

 

 

Honey-Dijon Chicken Paillards with Zucchini Slaw  Courtesy of My Recipes website

“Paillard” is a French term for any cut of meat that’s been sliced or pounded thin, a brilliant shortcutting technique for plump chicken breasts.

 Ingredients
         2 teaspoons olive oil
  • 1 large red sweet pepper, stemmed, seeded, and thinly slice
  • 1 large yellow sweet pepper, stemmed, seeded, and thinly sliced
  • 1 medium zucchini, thinly sliced
  • 4 ounces fresh asparagus spears, trimmed and cut into 2-inch pieces
  • 2 cloves garlic, minced
  • ⅛ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • 1½ teaspoons butter
  • ½ teaspoon fresh thyme, finely snipped

  • Preparation  5 m

  • Ready In   20 m

  1. In large skillet, heat oil over medium-high heat. Add sweet peppers; cook for 2 minutes. Stir in zucchini and asparagus. Cook and stir for 6 to 7 minutes or just until asparagus is tender.
  2. Stir in garlic, salt and black pepper; cook and stir for 1 minute. Add butter and thyme, stirring just until combined. Serve immediately.

Courtesy of Eating Well

 

Nutrition:

Serving size: ¾ cup

  • Per serving: 75 calories; 4 g fat(1 g sat); 2 g fiber; 9 g carbohydrates; 2 g protein; 59 mcg folate; 4mg cholesterol; 4 g sugars; 1,695 IU vitamin A; 172 mg vitamin C; 25 mg calcium; 1 mg iron; 90mg sodium; 366 mg potassium
  • Nutrition Bonus: Vitamin C (287% daily value), Vitamin A (34% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ vegetable, 1 fat
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