Try this quick and easy Brussels sprouts recipe as a delicious and healthy side to any lean protein!
Hashed Brussels Sprouts with Lemon Zest
This is a quick and easy side dish for many occasions. Try experimenting with different seeds (ie cumin, poppy, or mustard) to find your perfect match!
Per serving: 1 serving non-starchy vegetables, 1 tsp fat/oil equivalent.
Ingredients
- 2 tablespoons lemon juice
- grated zest of one lemon
- 2-3lb brussels sprouts
- 2 tablespoons olive oil
- 1-2 tablespoon Smart Balance or Earth Balance spread
- 3 cloves garlic, minced
- 2 tablespoons black mustard seeds, cumin seeds, or poppy seeds
- 1/4 cup dry white wine or vermouth
- salt and pepper to taste
Directions
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Step 1
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| Place lemon juice in a large bowl. Cut bottom of sprouts and discard. Cut sprouts into thin slices using either food processor or sharp knife (halve sprouts lengthwise, thinly slice crosswise). Transfer into bowl with lemon juice. Toss to cover sprouts evenly. |
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Step 2
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| Heat oil and butter over high heat in large skillet. Add sprouts, garlic, and seeds. Stirring often until sprouts are wilted but still bright green, about 4 minutes. |
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Step 3
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| Add wine and sprinkle with salt and pepper. Cook, stirring for about 1 minute more. Turn off heat, add more pepper and salt to taste, stir in lemon zest, reserving a small amount to sprinkle over top before serving. |
These kale chips are super easy and and a much healthier choice than classic potato chips!
Crispy Crunchy Kale Chips
These kale chips are a great healthy and quick snack!
Ingredients
- 1 large bunch kale (~16 cups), with stems removed and leaves torn
- 1 tablespoon olive oil
- 1/4 teaspoon salt
Directions
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Step 1
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| Place oven racks in upper third. Preheat oven to 400F. |
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Step 2
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| Dry kale as thoroughly as possible using a paper towel. Add to a large bowl and drizzle with olive oil and salt. Mix well, massaging oil into kale to make sure it is all covered. Spread kale on baking sheet, making sure it is not overlapping. |
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Step 3
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| Bake until crisp, about 8-12 minutes, rotating pans once during. |
Chile, Tomato, and Rice Soup
This is a simple soup to make for the family. A twist on the classic tomato and rice soup- with an extra kick!
Nutritional Information per serving:
Calories 100; Fat 4g (sat 0.5g); Carbohydrate 14g; Sodium 450mg; Protein 3g; Cholesterol 0mg; Fiber 2g
Food Groups per serving:
1 vegetable, 1 fat, 1 carb choice
Ingredients
- 1 (35 oz) can peeled tomatoes in juice, drained and chopped
- 1 Large onion, chopped
- 1 green bell pepper, seeded and chopped
- 1 fresh hot chile pepper (such as jalapeno), seeded and minced, or to taste
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 2 quarts Pacific Brand fat-free & cholesterol-free chicken broth or vegetable broth
- 1 tablespoon dried marjoram
- 1/3 cup long-grain brown rice
- 1/4 cup chopped fresh cilantro
Directions
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Step 1
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| In a blender or food processor fitted with the metal blade, process the tomatoes, onion, bell pepper, chile pepper, and garlic until smooth. In a large soup pot, heat the oil over medium heat. Add the tomato mixture and cook, stirring often, until thickened, about 5 minutes. Stir in the stock and marjoram and bring to a simmer over high heat. Reduce the heat to low and simmer for about 1 hour. |
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Step 2
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| Add the rice, cover, and continue simmering until the rice is tender, 15 to 20 minutes. Stir in the cilantro and serve the soup hot. |
Scrumptious Butternut Squash (or Sweet Potato) and Black Bean Chili
You can use butternut squash or sweet potatoes for this vegetarian-friendly chili recipe. Add extra cayenne pepper to increase the heat as desired. Serve with whole grain bread, or homemade cornbread to make a great meal for the cool Fall and Winter days.
Ingredients
- 1 medium sized butternut squash, or 3 large sweet potatoes, peeled and cut into 1/2 inch cubes
- 1 Large onion, chopped
- 1 tablespoon olive oil
- 2 tablespoons chili powder
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne powder (add more for extra heat)
- 2 (15 oz) cans black beans, rinsed and drained
- 1 (28 oz) can diced tomatoes, with juice
- 1/4 cup brewed coffee
- 2 tablespoons honey or maple syrup
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 cup reduced fat shredded cheese (optional)
Directions
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Step 1
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In a large nonstick pot coated with cooking spray, saute butternut squash (or sweet potatoes) and onion in oil until almost tender. Add chili powder, garlic, cumin and cayenne, and cook about 1 minute. Stir in beans, tomatoes, coffee, maple syrup (or honey), salt and pepper.
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Step 2
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| Bring to a boil. Reduce heat and cover. Let simmer for 30-35 minutes or until butternut squash is tender. Serve with a sprinkle of shredded cheese if desired. |
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