Spring is here! Add some green to your meal!
Are you looking for some green to add to your favorite Easter or Passover meal? Here’s a healthy and lower calorie dish that has both lean protein from eggs, and fiber from zucchini to help balance out your meal! Try others variations, like adding bell peppers, scallions, or sliced mushrooms to boost your veggie intake even further!
Zucchini Souffle
Serves | 8-10 |
Prep time | 15 minutes |
Cook time | 1 hour |
Total time | 1 hour, 15 minutes |
Meal type | Appetizer, Main Dish, Side Dish |
Misc | Child Friendly |
This is a super easy and healthy way to incorporate vegetables and protein into your meal, when you already have plenty of grains/straches to choose from! Try variations, such as bell peppers, sliced mushrooms, scallions, or cherry tomatoes to add some extra veggies. Get creative with seasonings to tailor to your taste buds!
Ingredients
- 1 small onion, peeled and diced
- 3-4 zucchini, grated
- 2 eggs + 2 egg whites (or 4 oz egg sub)
- 8 oz Farmers cheese (or goat cheese)
- 2 Tb flour
- salt and pepper to taste
Directions
Step 1 | |
Preheat oven to 350F. Spray a 9x13" baking dish. | |
Step 2 | |
Saute onion and set aside. | |
Step 3 | |
Squeeze excess liquid from grated zucchini. | |
Step 4 | |
In a small bowl, combine eggs and cheese. Add in flour, salt, and pepper. Mix in zucchini and onions until well combined. | |
Step 5 | |
Pour into baking dish and bake for about 1 hour. |
Caramelized Onion and Cauliflower Soup
Caramelized Cauliflower and Onion Soup
Serves | 4 |
Prep time | 15 minutes |
Cook time | 30 minutes |
Total time | 45 minutes |
Dietary | Diabetic, Gluten Free, Vegan, Vegetarian |
Meal type | Side Dish, Soup |
Misc | Serve Hot |
By author | Rachael Ray |
Nutritional Information per serving:
Calories 120; Fat 4g (Sat 0.5g); Carbohydrates 18g; Sodium 240 mg; Protein 6g; Cholesterol 0mg; Fiber 6g
Food groups per serving:
2 vegetable, ½ meat, 1 fat
Carb choice: 1
Ingredients
- 3 tablespoons extra virgin olive oil, plus additional for drizzling
- 1 Large onion (roughly chopped)
- 1 Large head of cauliflower (chopped into small bits)
- 2 ribs celery
- 3 cloves garlic (chopped or grated)
- 5 sprigs fresh thyme (leaves removed and roughly chopped)
- salt
- black pepper
- 6 cups Pacific Brand low sodium chicken broth (or vegetable broth)
- 1 fresh bay leaf
Directions
Step 1 | |
Place a large soup pot over medium-high heat with the EVOO. Once the EVOO is hot, add the onion and cook until it begins to caramelize. Add the cauliflower and celery and cook, stirring frequently, for 8-10 minutes, until the veggies are nice and brown. Add the garlic, thyme, and some salt and freshly ground black pepper and continue to cook for 2-3 minutes. Add about 1 cup of the chicken stock and scrape up any brown bits on the bottom of the pot. Remove the pot from the heat and, working in batches, transfer to a food processor. Puree until completely smooth, adding a little splash of stock to moisten the mixture if necessary. Once the cauliflower is nice and smooth, transfer the puree back to the soup pot and add enough chicken stock to achieve a thick soup consistency, anywhere from 3-5 cups. Turn the heat back to medium-high, add the bay leaf and bring up to a bubble. Simmer for 5-10 minutes. |