Vegetable Recipes

[Sherrie]

ITALIAN SQUASH PIE


4 tablespoons butter
1 1/2 pounds yellow summer squash, sliced thin, 7 medium *
Small onion, sliced or chopped, 2.5 ounces
1 clove garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon Italian seasoning
1/4 cup fresh parsley, chopped
8 ounces Monterey jack cheese, shredded
2 eggs
1/4 cup heavy cream
2 teaspoons Dijon mustard

Sauté the squash, onion and garlic in the butter in a large skillet until tender and slightly browned. Sprinkle in the seasonings while cooking the squash. Put the squash mixture in a greased 10-inch quiche pan; mix in the cheese and parsley. Whisk the eggs and cream in a small bowl; whisk in the mustard. Pour egg mixture over the squash; mix in gently. Bake at 375º for 25 minutes. Let stand a few minutes before cutting.

Makes 6-8 servings

Per 1/6 Recipe: 297 Calories; 25g Fat; 13g Protein; 7g Carbohydrate; 3g Dietary Fiber; 4g Net Carbs
Per 1/8 Recipe: 223 Calories; 19g Fat; 10g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

* Or zucchini

http://www.genaw.com/lowcarb/italian_squash_pie.html

[Sherrie]

JUST LIKE STUFFED BAKED POTATOES


16 ounce package frozen cauliflower *
8 ounce cream cheese, softened
8 ounce cheddar cheese, shredded
4 green onions, chopped
1/4 teaspoon salt or to taste
1/4 teaspoon pepper
3 pieces bacon, chopped and fried until crisp
Paprika, optional

Cook the cauliflower until soft, about 8-10 minutes; drain very well and break up florets a bit with a spoon (it's also very good if the cauliflower is still a little chunky). Put in a greased 8 x 8" baking pan or 2-quart casserole. Mix in the cream cheese, cheddar, green onion, salt, pepper and bacon. Dust top with paprika, if desired. Bake at 350º for 20-40 minutes, until browned and bubbly. Or, microwave, loosely covered, for about 40 minutes on 50% power, turning dish after 20 minutes.

Makes 6 servings
Can be frozen

Per Serving: 324 Calories; 27g Fat; 15g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs

* You can use up to 2 pounds of cauliflower and there will still be plenty of sauce and cheese to go around. With 2 pounds of cauliflower the count would be:

Per 1/8 recipe: 256 Calories; 21g Fat; 12g Protein; 7g Carbohydrate; 3g Dietary Fiber; 4g Net Carbs
Per 1/12 recipe: 171 Calories; 14g Fat; 8g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

This is very yummy and an all-time favorite. It goes very well with my Grandma's Rouladen and is very nice with grilled or broiled salmon.

http://www.genaw.com/lowcarb/just_li..._potatoes.html

[Sherrie]

BROCCOLI-AND-CAULIFLOWER GRATIN

1 pound fresh broccoli florets *
1 pound fresh cauliflower florets *
Salt and pepper, to taste
1 1/2 cups mayonnaise
4 ounces cheddar cheese, 1 cup
3 ounces parmesan cheese, about 1/2 cup
4 green onions, chopped
2 tablespoons Dijon mustard
1/4 teaspoon cayenne
3 tablespoons parmesan cheese, 1 ounce

Steam vegetables until crisp-tender, 6-8 minutes; drain well and season with salt and pepper. Put vegetables in greased shallow baking pan, 9x13". In a medium bowl, mix mayonnaise and next 5 ingredients. Spoon mixture over veggies and spread as evenly as possible. Sprinkle the 3 tablespoons of parmesan cheese over the top. Bake at 350º 20-25 minutes until topping is golden brown and bubbly.

* Or one 16-ounce bag each frozen broccoli and cauliflower florets.

Makes 10-12 servings

Per 1/10 Recipe: 357 Calories; 33g Fat; 10g Protein; 7g Carbohydrate; 3g Dietary Fiber; 4g Net Carbs
Per 1/12 Recipe: 297 Calories; 28g Fat; 8g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs

This recipe was given to me by my sister. It makes enough to serve for a holiday crowd, but the recipe could be easily cut in half and baked in an 8x8" pan. I made half a batch using 8 ounces each frozen broccoli and cauliflower. I microwaved the vegetables until just barely cooked, maybe 4 minutes on HIGH. I liked this quite well. The Dijon mustard gives the topping a bit of zip. Be sure to let the topping get nicely browned for the best flavor.

http://www.genaw.com/lowcarb/broccol...er_gratin.html

[Sherrie]

"LOADED" CAULIFLOWER


1 cup cooked cauliflower
1 teaspoon butter
Salt and pepper, to taste
1 ounce cheddar cheese, shredded
1 tablespoon ranch dressing or sour cream
1 strip bacon, crumbled
1 teaspoon chives

Butter and season the cauliflower. Place in an individual-serving baking dish, then top with cheese. Microwave or broil until cheese is melted. Top with ranch dressing, bacon and chives.

Makes 1 serving

Per Serving: 290 Calories; 25g Fat; 12g Protein; 6g Carbohydrate; 3g Dietary Fiber; 3g Net Carbs

I wasn't trying to pretend that this was a baked potato, but I had the idea of topping cauliflower with all of the things that go on a baked potato. It was quite good.

http://www.genaw.com/lowcarb/loaded_cauliflower.html

[Sherrie]

CREAMED SPINACH


1/4 cup butter
2 tablespoons onion, minced
20 ounces frozen chopped spinach, thawed
1/2 teaspoon salt, or to taste
1/8 teaspoon pepper
1/4 teaspoon nutmeg
Dash cayenne
6 ounces cream cheese, softened
1/2 cup heavy cream

Sauté onion in butter until lightly browned. Squeeze spinach very well to remove liquid. Mix all ingredients except cream in a shallow 1 1/2 quart casserole. Pour cream over top and lightly mix in. Heat, uncovered, in microwave on 50% power 10-15 minutes until hot.

Makes 4-6 servings

Per 1/4 Recipe: 390 Calories; 38g Fat; 8g Protein; 8g Carbohydrate; 4g Dietary Fiber; 4g Net Carbs
Per 1/6 Recipe: 260 Calories; 25g Fat; 5g Protein; 5g Carbohydrate; 3g Dietary Fiber; 2g Net Carbs

This is supposed to taste like the creamed spinach at Ruth's Chris Steakhouse, but since I've never been there, I can't say if it's like the real thing. It is pretty good, but I think it would be nicer baked in the oven until lightly browned on top.

http://www.genaw.com/lowcarb/creamed_spinach.html

[Sherrie]

A good idea for dressing up those green beans!

GREEN BEANS WITH BACON & MUSHROOMS


6 pieces bacon, chopped
1/2 cup onion, chopped, 2 3/4 ounces
4 ounce can mushrooms, drained
16 ounce bag frozen whole green beans, thawed
1 1/2 teaspoons granular Splenda
Salt, to taste

In a large skillet, cook bacon until crisp; set aside and reserve 2 tablespoons drippings in pan. Sauté onion in drippings until tender. Add mushrooms; cook and stir 2 minutes over medium heat. Stir in beans, Splenda and salt to taste. Go easy on the salt because the bacon will add salt. Cover and cook 10 minutes on low until beans are done, stirring occasionally. Toss in bacon.

Makes 6 servings

Per Serving: 113 Calories; 8g Fat; 3g Protein; 7g Carbohydrate; 3g Dietary Fiber; 4g Net Carbs

These are excellent and not overcooked like I thought they might turn out after 10 minutes of cooking. They are a nice, country-style side dish that went very well with my Oven-Smoked Brisket and My Favorite Coleslaw. I will definitely make these again and again.

http://www.genaw.com/lowcarb/greenbe...mushrooms.html

[Sherrie]

And another:

GREEN BEANS ALMONDINE


16 ounce bag frozen French cut green beans
2 ounces slivered almonds, 1/2 cup
4 tablespoons butter
Salt and pepper, to taste

Cook beans according to package directions until tender-crisp; drain well. Meanwhile, in a small saucepan, sauté almonds in butter over medium-low heat until nuts start to change color. Watch closely and stir frequently. Remove from heat as soon as you see that the nuts are changing color. They will continue to brown off the heat. Stir almonds and butter into hot green beans; season to taste with salt and pepper.

Makes 4-6 servings

Per 1/4 recipe: 222 Calories; 19g Fat; 5g Protein; 11g Carbohydrate; 5g Dietary Fiber; 6g Net Carbs
Per 1/6 recipe: 148 Calories; 13g Fat; 3g Protein; 8g Carbohydrate; 3g Dietary Fiber; 5g Net Carbs

This is one of my favorite vegetable recipes. They go really nicely with baked fish. This is simple to make once you've mastered the browning of the butter and almonds. The trick is to remove them from the heat before you think they're really brown enough. The butter will start to take on a toasted, nutty fragrance just before the nuts are done.

http://www.genaw.com/lowcarb/green_beans_almondine.html

[Sherrie]

MEXICAN "RICE"


10 ounces fresh cauliflower, grated, 1/2 medium
1 small onion, slivered, 2 1/2 ounces
2-3 tablespoons butter or oil or a combination
1/2 cup salsa
1/8 teaspoon garlic powder
3/4 teaspoon salt, or to taste
1/4 teaspoon pepper
1/8 teaspoon Splenda

In a very large skillet, with a lid, sauté the onion in butter and/or oil until tender. Stir in grated cauliflower, then remaining ingredients. Mix well. Cover and simmer 10-12 minutes until the cauliflower is tender, but not mushy, stirring occasionally.

Makes 6 servings

Per Serving: 56 Calories; 4g Fat; 1g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

This is my low carb version of my mom's Mexican rice recipe. Hers uses canned stewed tomatoes, but they are pretty high carb, so I substituted salsa and used less since there was no real rice to soak up the liquid. I think it came out very good and would be nice served with any Mexican food.

http://www.genaw.com/lowcarb/mexican_rice.html

[Sherrie]

QUICK ZUCCHINI


21 ounces zucchini, shredded, 3 medium
1 small onion, slivered, 2 1/2 ounces
1 tablespoon butter
Salt and pepper, to taste

Heat butter in medium skillet; add zucchini and onion. Cook on medium-high heat about 2-3 minutes. Turn heat to high and cook just long enough to evaporate most of the liquid. Do no leave the stove and stir frequently. Season to taste.

Makes 4 servings

Per Serving: 51 Calories; 3g Fat; 2g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

http://www.genaw.com/lowcarb/quick_zucchini.html

[Sherrie]

ROSY RADISH HOME FRIES


16 ounces radishes, washed, dried and trimmed
1 small onion, diced, 2.5 ounces
2 tablespoons butter
1 tablespoon cooking oil
Salt and pepper, to taste

Quarter the smaller radishes and cut any larger ones into eighths. Heat the butter and oil in a medium skillet; add the radishes and onions. Cover pan and turn heat to low. Let cook for 5-10 minutes. Uncover, turn heat to medium and cook until nicely browned, stirring occasionally. Season with salt and pepper.

Makes 4 servings

Per Serving: 107 Calories; 10g Fat; 1g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

If you can get past the pink color, these taste amazingly like fried potatoes. The covered cooking helps to soften them a bit before the browning stage. I covered mine for 5 minutes and they still had a little crunch so 10 minutes might be better. Although they tasted a lot like potatoes, there seemed to be something missing so I think the addition of a couple slices of bacon might add just the right flavor. If you use bacon, brown it a bit before adding the onion and radishes, and omit the butter and oil.

If you like a more oniony flavor, you can use about 4 ounces which will increase the carbs per serving to:

Per Serving: 111 Calories; 10g Fat; 1g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs

http://www.genaw.com/lowcarb/radish_home_fries.html

[Sherrie]

SPINACH GRATIN


50 ounces frozen, chopped spinach, thawed
4 tablespoons butter
2 small onions, chopped, 5 ounces
8 ounces cream cheese, softened
3/4 cup heavy cream
2 ounces freshly grated parmesan cheese, 1/2 cup
1/4 teaspoon pepper
1/2 teaspoon garlic powder
Pinch nutmeg
1 teaspoon salt
1 teaspoon Spicy Seasoning Salt
1/2 teaspoon pepper
2 ounces Swiss cheese, shredded, 1/2 cup
2 ounces freshly grated parmesan cheese, 1/2 cup

In a medium skillet, sauté the onion in the butter 15 minutes. Blend in the cream cheese on medium-low heat. Gradually blend in cream until smooth. Stir in 1/2 cup parmesan, 1/4 teaspoon pepper, the garlic powder and nutmeg. Squeeze all liquid from spinach and place in a greased 11x7" baking pan. Pour in sauce mixture and mix well (I found that using 2 forks to do the mixing worked well). Mix in salt, Essence and 1/2 teaspoon pepper. Spread evenly in pan, then top with Swiss cheese and remaining 1/2 cup parmesan. Bake at 425º 20-30 minutes until hot and bubbly.

Makes 10-12 servings

Per 1/10 recipe: 295 Calories; 25g Fat; 13g Protein; 9g Carbohydrate; 5g Dietary Fiber; 4g Net Carbs
Per 1/12 recipe: 246 Calories; 20g Fat; 11g Protein; 7g Carbohydrate; 4g Dietary Fiber; 3g Net Carbs

You really have to be a spinach lover to appreciate this dish. After my first taste, I wasn't too sure about all that spinach, but I liked it better with each bite. I think I will cut the spinach down to 40 ounces and use just one small onion next time so that there will be more sauce to go around. This variation would make about 10 servings and have 4 net carbs per serving.

http://www.genaw.com/lowcarb/spinach_gratin.html

[Sherrie]

ZUCCHINI "NOODLES"


Trim the ends off the zucchini. Using the wide julienne blade of a mandolin, shred the zucchini lengthwise into noodle-like strips. You could do this with a very sharp knife by cutting the zucchini lengthwise into very thin slabs, then cut each slab into thin strips. Cut strips to desired length. Sauté zucchini in butter in a non-stick skillet until slightly limp, but not mushy. Season as desired with salt and pepper, etc. I used some Spicy Seasoning Salt and pepper. Serve as a side dish or top with tomato or other kind of sauce. They have a texture similar to thick egg noodles. I think I will try these as "spaghetti" and meatballs sometime.

Carb count will depend on serving size, but estimate:

Per Serving: 39 Calories; 3g Fat; 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs

UPDATE:
A while back I bought a nifty gadget that I finally got a chance to try today. It's made by OXO and is called a Julienne Peeler. I bought the peeler at Bed Bath & Beyond, but they are available at a lot of places online. Below you can see the peeler and above is a batch of "pasta" before cooking.

To cut the strands of "pasta", cut the blossom end off the zucchini. With the zucchini laying flat on your cutting board, and holding the stem end with one hand, run the peeler from one end to the other pressing somewhat firmly. Rotate the zucchini slightly and repeat. Keep turning and peeling the zucchini until you've reached the seeds at the center then stop when you've reached any larger seeds. Discard the core. Sauté the "pasta" in a little butter over fairly high heat for just a minute or two. Be careful not to overcook it.

An email friend named Nancy sent me this photo of her "spaghetti" and meatball dinner so I thought I'd share it. She made Baked Meatballs, Zucchini "Noodles" and Artisan Flat Bread.

http://www.genaw.com/lowcarb/zucchini_noodles.html

[Sherrie]

ZUCCHINI GRATIN


2 pounds zucchini, sliced in 1/4-inch thick rounds, about 4 medium
Salt and pepper
1/2 cup freshly grated parmesan cheese, 2 ounces
2 tablespoons butter, melted

Butter a 10-inch pie plate or quiche pan. Put the sliced zucchini in a medium pot and cover with water. Bring to a boil and cook for 2 minutes; drain and rinse with cold water to stop cooking. Arrange the zucchini in the pie plate in an overlapping circular pattern. Season with salt and pepper between layers. Top with parmesan cheese and drizzle with melted butter. Bake at 400º for 30 minutes, then bake at 475º for another 10 minutes until golden brown.

Makes 8 servings

Per Serving: 73 Calories; 5g Fat; 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs

This is very good and looks pretty.

http://www.genaw.com/lowcarb/zucchini_gratin.html

[Sherrie]

SAUTEED ZUCCHINI AND YELLOW SQUASH


2 medium zucchini, 7 ounces
2 medium yellow summer squash, 7 ounces
2 tablespoons olive or or butter
1 clove garlic
Salt and pepper, to taste

Cut the squash in half lengthwise, then cut into half moons. Sauté in hot oil or butter (or both) until done to your liking, seasoning as it cooks.

Makes about 4 servings

Per Serving: 69 Calories; 6g Fat; 1g Protein; 4g Carbohydrate; 2g Dietary Fiber; 2g Net Carbs

http://www.genaw.com/lowcarb/sauteed...ow_squash.html

[Sherrie]

I was looking for this here and it wasn't so figure I better put it here for next time

Garry has been cooking up celeriac lately (I think its from a Jamie Oliver book). All I know is he fries it up with some thyme and garlic and steams it in chicken stock, maybe more I'm not sure. But anyway it tastes great, makes a great substitute for home made fries!

Its about 5g carbs per 100g so no good for atkins type induction but great for later, a treat or for others...

Will have to look out for celeriac recipes now!

http://www.apinchofhealth.com/forum/...ead.php?t=2231