Dietitian-approved Veggie Recipes

Since June 17th is National Eat Your Vegetable Day, we have decided to provide you with some vegetable recipes from the American Heart Association. Not only do they taste great, but they are also great for you!
Our Prairie Lakes Healthcare System dietitians approve!

Sides:  Rosemary Balsamic Roasted Vegetables, and Olive Oil Mashed Potatoes

Salads: Chopped Colorful Veggie Salad, Chickpea Salad with Tomatoes and Cucumber, and Texas Caviar

Recipes

Rosemary Balsamic Roasted Vegetables

98 calories, 3g protein, 5g fiber – per serving

Servings: 8

Ingredients:

• Cooking spray
• 1/2 pound Brussels sprouts, brown ends trimmed off and cut in half
• 1/2 medium cauliflower (cut into florets)
• 4 medium carrots (sliced)
• 1/2 pound turnips (peeled, cut into 1/2-inch cubes)
• 1/2 pound beets (peeled, cut into 1/2-inch cubes)
• 1/3 pound sweet potatoes (peeled, cut into 3/4-inch cubes, optional)
• 3 tablespoons balsamic vinegar
• 3 teaspoons extra-virgin olive oil
• 2 teaspoons no-calorie sweetener (granulated)
• 2-3 tablespoons fresh, chopped rosemary OR 2-3 teaspoons dried rosemary
• 2 medium garlic cloves, minced
• 1 teaspoon onion powder
• 1/2 teaspoon pepper
• 1/4 teaspoon salt

Preparation:

1. Preheat the oven to 375˚F.
2. Lightly spray 13 x 9 x 2-inch baking dish with cooking spray.
3. Place all the vegetables in a large bowl.
4. In a small bowl, whisk together the vinegar, oil, no-calorie sweetener, rosemary, garlic, onion powder, pepper, and salt. Pour over the vegetable mixture, tossing to coat.
5. Pour the vegetable mixture into the baking dish. Bake for 30 to 35 minutes, stirring once, or until all the vegetables are tender when easily pierced with a fork.

Olive Oil Mashed Potatoes

Serving size: ½ cup

134 calories, 2g protein, 3g fiber – per serving

Servings: 8

Ingredients:

• 1 1/2 pounds small Yukon Gold potatoes, halved or cut into 2-inch piece
• 6 medium garlic cloves
• 1/4 cup olive oil (extra virgin preferred)
• 1/2 teaspoon black pepper (freshly ground)
• 1/4 teaspoon salt
• 1 cup chopped green onions

Preparation:

1. Put the potatoes, garlic, and salt in a large saucepan. Pour in enough water to cover the potatoes. Bring to a boil over high heat. Boil for 15 to 20 minutes, or until the potatoes are soft. Transfer the potatoes and garlic to a colander. Drain well. Return them to the pan.
2. Using the tines of a fork, mash the potatoes and garlic, being sure to crush each piece of potato and each garlic clove.
3. Add the green onions, oil, and pepper, stirring until well combined.

Salads:

Chopped Colorful Veggie Salad

156 calories, 5g protein, 5g fiber – per serving

Servings: 6

Ingredients:

• 2 cups packed kale or spinach (chopped)
• 1 1/2 cups frozen corn (thawed)
• 1 cup chopped tomatoes (about 2 medium tomatoes)
• 1 cup peeled, chopped cucumber (about 1 medium)
• 1/2 cup shelled, frozen edamame (thawed)
• 1/2 cup chopped red onion (about 1/2 medium red onion)
• 1 avocado (diced)
• 2 tablespoon lime juice
• 1 tablespoon olive oil
• pepper (to taste)

Preparation:

1. In a large bowl, combine the kale, corn, tomatoes, cucumber, edamame, red onion, and avocado.
2. In a small bowl, whisk together the lime juice and oil. Toss with the kale mixture and season to taste.

Chickpea Salad with Tomatoes and Cucumber

168 calories, 7g protein, 6g fiber – per serving

Servings: 4

Ingredients:

• 15.5 oz canned, no-salt-added or lower-sodium chickpeas (garbanzo beans), drained, rinsed
• 1 cup chopped, fresh tomatoes (any type)
• 1 cucumber (chopped)
• 2 stalk celery (chopped)
• 1/4 small red or yellow onion (sliced)
• 1/2 cup chopped, fresh cilantro
• 1 Tbsp extra virgin olive oil or canola
• 1/2 Tbsp balsamic vinegar or lemon juice
• 1/2 teaspoon ground cumin
• 1/4 teaspoon sweet paprika

Preparation:

1. Add all the ingredients into a large bowl.
2. Stir to combine and serve.

Texas Caviar

150 calories, 6g protein, 5g fiber – per serving

Servings: 8

Ingredients:

• 30 ounces canned, reduced-sodium black-eyed peas (drained, rinsed)
• 2 green onions ((green part only), thinly sliced)
• 1 ear of corn (cut off the cob) OR 1 cup fresh, frozen corn (thawed)
• 1 small bell pepper, yellow or red, seeded, stems discarded, diced
• 1/2 cup fresh cilantro (chopped)
• 3 fresh jalapeño peppers (seeded, diced)
• 2 cups tomatoes (diced) OR 14.5 oz. canned, no-salt-added, diced tomatoes
• 3 clove fresh garlic (minced) OR 3 teaspoons jarred, minced garlic
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lime juice
• 1/2 teaspoon lime zest
• 1 teaspoon ground cumin
• 1/8 teaspoon salt
• fresh, ground black pepper (to taste)

Preparation:

1. In a medium bowl, combine the black-eyed peas, green onions, corn, bell pepper, cilantro, jalapenos, tomatoes, and garlic.
2. In a separate bowl whisk together the olive oil, lime juice, zest, and cumin. Pour over vegetables, add salt and pepper and toss together until vegetables are coated completely oil blend. Best if chilled for 2-3 hours.
3. Serve as a side dish or with whole-grain pita chips.