Four Veggie-Rich Recipes: Your Mini-Cookbook

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1 Four Veggie-Rich Recipes: Your Mini-Cookbook

2 Three-Bean Chili On a cold night, nothing warms you up better than a big bowl of piping hot chili. Like a little extra heat? Try adding some chopped jalapeno peppers. They add flavorful heat without adding any fat or sodium. Ingredients 1 tablespoon vegetable oil 1 cup chopped onion 1 cup chopped red bell pepper 1 cup chopped green bell pepper 1 cup diced carrot 1 teaspoon chili powder 1 teaspoon ground cumin 1/4 teaspoon pepper 1/8 teaspoon salt 2 1/2 cups organic vegetable broth 1 (28-ounce) can no-salt-added tomatoes, undrained and chopped 1 (15-ounce) can chickpeas, rinsed and drained 1 (15-ounce) can pinto beans, rinsed and drained 1 (15-ounce) can white beans, rinsed and drained 1/4 cup low-fat sour cream 1/4 cup shredded cheddar cheese 2

3 Step-by-step Heat oil in a Dutch oven over medium-low heat. Add onion, pepper and carrot; cook 15 minutes or until the vegetables are tender, stirring occasionally. Stir in chili powder, cumin, pepper and salt. Add broth and tomatoes. Increase heat and bring chili to a simmer. Cook for 15 minutes, stirring frequently. Stir in chickpeas, pinto beans and white beans; cook for 20 minutes or until chili thickens, stirring occasionally. Ladle chili into bowls and top with sour cream and cheddar cheese. Prep Time: 20 minutes Cook Time: 50 minutes Total Time: 1 hour and 10 minutes Nutrition Facts: Servings: 8 Serving size: about 2 cups Calories: 278 Calories from fat: 45 Total fat: 5 g Saturated fat: 1 g Cholesterol: 6 mg Sodium: 583 mg Potassium: 607 mg Total carbohydrate: 48 g Dietary fiber: 13 g Sugars: 7 g Protein: 12 g 3

4 Sweet Potato and Cauliflower Curry This meatless main dish packs a lot of flavor as well as nutrition. It s easy to tailor it to your family s taste as well. Don t like cauliflower? Substitute green beans instead. Like a little more kick to it? Use Madras curry powder, which tends to be a bit spicier than regular curry powder. Ingredients 1 teaspoon vegetable oil 1/2 cup diced white onion 1 medium sweet potato, peeled and diced 1 ½ cups chopped cauliflower 1 tablespoon curry powder 1 cup vegetable broth 1/4 teaspoon salt 1 (15-ounce) can chickpeas, drained 1 (14.5-ounce) can low-sodium diced tomatoes, undrained 4 cups cooked white rice 4

5 Step-by-step Heat oil over medium-high heat in Dutch oven or large saucepan. Add onion; cook 2 minutes or until onion becomes translucent. Lower heat to medium. Add sweet potato and cauliflower; cook 4 to 5 minutes, stirring constantly. Stir in curry powder. Stir in vegetable broth, chickpeas and tomatoes; bring to a boil. Cover and cook over medium heat, for about 15 minutes or until vegetables are tender, stirring occasionally. Serve curry over cooked white rice. Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Nutrition Facts: Servings: 6 Serving size: about 3/4 cup rice, 1-1/2 cups sweet potato mixture Calories: 294 Calories from fat: 27 Total fat: 3 g Saturated fat: 1 g Cholesterol: 0 mg Sodium: 511 mg Potassium: 481 mg Total carbohydrate: 60 g Dietary fiber: 7 g Sugars: 1 g Protein: 9 g 5

6 Sweet and Spicy Roasted Brussels Sprouts These are not your grandmother s Brussels sprouts, which usually were a little on the mushy side. By roasting them, you ll get some browned edges on the outer leaves, which adds a lot of flavor. Ingredients 1 pound halved Brussels sprouts 2 tablespoons extra-virgin olive oil 1 tablespoon minced garlic 1/4 teaspoon chili powder 1/4 teaspoon salt 1/4 teaspoon pepper 1 cup dried cranberries 2 tablespoons honey 1/2 cup chopped pecans 1/3 cup crumbled goat cheese 1/2 teaspoon red pepper flakes 6

7 Step-by-step Preheat oven to 350. Toss Brussels sprouts with oil. Stir in garlic, chili powder, salt and pepper. Arrange Brussels sprouts in a single layer on an ungreased baking sheet, halved side down. Bake for about 30 minutes, or until Brussels sprouts are tender and slightly browned on the edges. Remove Brussels sprouts to a serving bowl. Drizzle with honey and top with cranberries, pecans, goat cheese, and red pepper flakes. Prep Time: 5 minutes Cook Time: 30 minutes Total Time: 35 minutes Nutrition Facts: Servings: 8 Serving size: about 1/2 cup Calories: 163 Calories from fat: 45 Total fat: 10 g Saturated fat: 2 g Cholesterol: 3 mg Sodium: 104 mg Potassium: 228 mg Total carbohydrate: 18 g Dietary fiber: 3 g Sugars: 16 g Protein: 3 g 7

8 Penne with Kale, Broccoli and White Beans This vibrant pasta is wonderful served hot but it s also fantastic at room temperature, making it perfect for potlucks and any large gatherings. It s hearty enough for dinner but it also makes a great healthy side dish. Ingredients 2 cups penne pasta, uncooked 1 tablespoon olive oil ½ cup diced onion 1 tablespoon minced garlic 12 cups coarsely chopped kale (about 1/2 pound) 2 cups broccoli florets 1 (16-ounce) cangreat Northern beans, drained 1/2 cup vegetable stock or water 1/2 teaspoon dried basil 1/2 teaspoon salt 1/4 teaspoon coarsely ground pepper 1/3 cup shredded Parmesan cheese 8

9 Step-by-step Cook penne in boiling salted water until tender. Drain and set pasta aside. Heat oil in a large Dutch oven or a large saucepan over medium heat. Stir in garlic and onion; cook for about 5 minutes or until onion is translucent. Add kale and broccoli; cover and cook about 7 minutes or until kale is wilted and broccoli is tender, stirring occasionally. Stir in beans and vegetable stock and cook for 3 minutes. Stir in penne and season with basil, salt, and pepper. Stir in cheese and serve immediately. Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Nutrition Facts: Servings: 6 Serving size: about 1-1/2 cups Calories: 356 Calories from fat: 54 Total fat: 6 g Saturated fat: 2 g Cholesterol: 4 mg Sodium: 458 mg Potassium: 1045 mg Total carbohydrate: 63 g Dietary fiber: 13 g Sugars: 5 g Protein: 18 g 9