Tag Archives: veggie

5-Ingredient Zucchini Fritters


Yield: About 14 fritters
Prep Time: 20 min
Cook Time: 5 min

Ingredients

4 cups shredded zucchini
2/3 cup all-purpose flour
2 large eggs, lightly beaten
1/3 cup sliced scallions (green and white parts)
Vegetable oil
Sour cream, for serving (optional)

Directions

Place the shredded zucchini in a colander set over a bowl and sprinkle the zucchini lightly with salt. Allow the zucchini to stand for 10 minutes. Using your hands, squeeze out as much liquid from the zucchini as possible. Transfer the zucchini to a large bowl.

Add the flour, eggs, sliced scallions, 1/4 teaspoon salt and 1/8 teaspoon pepper to the bowl, stirring until the mixture is combined. Line a plate with paper towels.

Liberally coat the bottom of a large sauté pan with vegetable oil and place it over medium-high heat. Once the oil is hot, scoop 3-tablespoon mounds of the zucchini mixture into the pan, pressing them lightly into rounds and spacing them at least 2 inches apart. Cook the zucchini fritters for 2 to 3 minutes, then flip them once and cook an additional 2 minutes until golden brown and cooked throughout.

Transfer the zucchini fritters to the paper towel-lined plate and immediately sprinkle them with salt. Repeat the scooping and cooking process with the remaining zucchini mixture.

Serve the zucchini fritters topped with sour cream (optional) and sliced scallions
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Ratatouille Casserole


(makes 4 servings)

Ingredients

1 six-ounce can tomato paste *
1/2 onion, chopped
2 tablespoons minced garlic (garlic lovers can add another tablespoon!)
4 tablespoons olive oil (divided)
3/4 cup water
1 small eggplant, thinly sliced **
1 zucchini, thinly sliced
1 yellow squash, thinly sliced
2 bell peppers, thinly sliced (we recommend one red and one yellow)
1 teaspoon fresh thyme leaves (can substitute basil leaves)
Salt and pepper to taste

Directions

Preheat oven to 375 degrees F.

Place a skillet over medium heat and add the chopped onion, sautéing the onion until tender and translucent (only a few minutes). Then, add the garlic and sauté for another minute. Remove the skillet from the heat and set aside.

Get a 10×10-inch baking dish and lightly grease with cooking spray. Mix the tomato paste, sautéed onion and garlic, water, and one tablespoon of olive oil together in a bowl until everything is thoroughly combined. Season with salt and pepper to taste, and then spread this mixture along the bottom of the dish.

Toss sliced vegetables in a bit of olive oil, just enough to very lightly coat them.

Take the thinly sliced eggplant, zucchini, squash, and peppers and begin arranging them along the outer edge of the dish – alternating between vegetables. You’ll follow the outer edge of the dish and then work in a circle toward the middle, until you get to the center.

Finish by drizzling the top of the vegetables with two tablespoons of olive oil and adding salt and pepper to taste. Then, sprinkle the top with thyme leaves.

Cover the dish with a piece of parchment paper, trimmed enough to fit inside the dish and cover the vegetables.

Bake until the vegetables are tender and fully roasted, about 45 minutes.

*If you don’t have tomato paste, then simply replace the paste, onions, garlic, water, and one tablespoon of olive oil with your favorite pasta sauce.
** If you’re going to use eggplant, you might want to salt each side of the sliced eggplant and let them sit for about 30 minutes before adding them to the recipe. This helps get some of the moisture out of the eggplant so it doesn’t get soggy
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Crock Pot Vegetable Minestrone Soup

Ingredients

2 14.5 oz cans fat free vegetable broth
1 18 oz can crushed tomatoes – un-drained
3 medium carrots, chopped
3 small zucchini, cut into 1/2″ slices
1 medium yellow bell pepper – cut into 1/2″ pieces
8 medium green onions – sliced (1/2 cup)
2 cloves garlic – finely chopped
2 cups shredded cabbage
2 teaspoons dried marjoram
1 teaspoon salt
1/4 teaspoon pepper
1/2 cup cooked rice
1/2 cup Cannellini beans
1/4 cup chopped fresh basil

Directions

Mix all ingredients except rice and basil in a 3 1/2 to 6 quart slow cooker.

Cover and cook on low heat setting for 6 to 8 hours or until vegetables are tender.

Stir in rice.

Cover and cook on low heat setting for about 15 minutes or until rice is tender.
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Calabacitas

Ingredients

1 tablespoon vegetable oil
1 Yellow Onion, diced
1 Poblano Pepper, diced
3 cloves garlic, roughly chopped
1 Red Bell Pepper, diced
1 Orange Bell Pepper, diced
1 Zucchini, diced
1 Yellow Squash, diced
1 cup frozen yellow corn
1 4-ounces can green chiles
1 cup Cherry Tomatoes, halved
Kosher salt and freshly cracked black pepper to taste
1-2 cups freshly grated cheddar cheese

Instructions

In a large cast iron skillet, heat the vegetable oil over medium high heat. Add the onion and poblano pepper and sauté for 4-5 minutes until the onion is translucent. Add the garlic and stir to combine.

Add the various bell peppers, zucchini and yellow squash and cook for another 5 minutes until the zucchini and squash are slightly soft. Stir in the corn and green chiles and continue to sauté for a few minutes more until the corn is warmed through. Remove the skillet from the heat and add the tomatoes, stir to combine.

Top the mixture with the grated cheddar cheese and cover for a few minutes to melt the cheese. Serve immediately.
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Spinach Burgers

Ingredients

1 bag of thawed and well drained chopped spinach
2 egg whites
1 whole egg
1/4 c diced onion
1/2 c shredded cheese
1/2 c bread crumbs
1 tsp red pepper flakes
1 tsp salt
1/2 tsp garlic powder

Instructions

Mix all above ingredients in a bowl and then form burger sized patties.

Use a non stick skillet and lightly spray with cooking spray. Heat pan to medium high.

Cook on each sided for 4-6 minutes.
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German Cucumber Salad


Serves 2

Ingredients

1/2 cup sour cream or plain yogurt
1 cucumber
1 medium to large tomato
2 slices onion (slice like you would for onion rings)
2-4 tsp lemon juice
1/2 – 3/4 tsp dill
Pinch of salt

Instructions

Peel and slice your cucumber, slice your tomato, and slice your onion. I like to slice, then quarter the onion because its easier to eat.

In a bowl, combine dill and salt.

Add sour cream or yogurt and lemon juice to taste. Mix well.

Add onion, cucumber, and tomato to the mixture and stir until the veggies are coated with the dressing.
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Cabbage Fat-Burning Soup

Ingredients

5 carrots, chopped
3 onions, chopped
2 (16 ounce) cans whole peeled tomatoes, with liquid
1 large head cabbage, chopped
1 (1 ounce) envelope dry onion soup mix
1 (15 ounce) can cut green beans, drained
2 quarts tomato juice
2 green bell peppers, diced
10 stalks celery, chopped
1 (14 ounce) can beef broth

Instructions

Place carrots, onions, tomatoes, cabbage, green beans, peppers, and celery in a large pot. Add onion soup mix, tomato juice, beef broth, and enough water to cover vegetables. Simmer until vegetables are tender. May be stored in the refrigerator for several days.

Note: A package of onion soup mix flavors the tomato broth in which six different vegetables are combined with shredded cabbage in this fat free, low-calorie soup.
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