1 cup water
1/2 pound parsnips, peeled; halved lengthwise, and cut crosswise into 1/4-inch-thick pieces
1/2 pound carrots, halved lengthwise and cut crosswise into 1/4-inch-thick pieces
1/3 cup fresh orange juice
1/8 tsp freshly grated orange zest
1 Tbsp unsalted butter
In a skillet, combine the water, parsnips, carrots and salt to taste and simmer the vegetables for 15 minutes, or until they are just tender, and stir in the orange juice. Simmer the mixture for 5 minutes, or until the vegetables are tender, and transfer the vegetables with a slotted spoon to a bowl. Boil the liquid until it is reduced to about 2 tablespoons, remove the skillet from the heat, and stir in the zest and the butter, stirring until the butter is melted. Spoon the sauce over the vegetables.
2 pounds broccoli rabe,* tough stems peeled
1/4 cup extra virgin olive oil
5 garlic cloves, coarsely chopped
6 Tbsp freshly grated pecorino Romano cheese
Toasted pine nuts
Cook broccoli rabe in large pot of boiling salted water until crisp-tender, about 2 minutes. Drain and transfer to bowl of ice water to cool. Drain again; pat dry. Can be made 1 day ahead. Wrap in paper towels. Enclose in plastic bag and chill.
Heat olive oil in heavy large skillet over medium heat. Add garlic and sauté until fragrant, about 1 minute. Add broccoli rabe and sauté until heated through, about 4 minutes. Remove from heat. Sprinkle 4 tablespoons cheese over and toss to combine. Season with salt and pepper. Transfer to warm platter. Sprinkle with remaining 2 tablespoons cheese and toasted pine nuts.
*Broccoli rabe, also known as rapini, is a type of leafy green stalk with scattered clusters of small broccoli-like florets; available at many specialty foods stores and some supermarkets.
Zucchini in a creamy, cheesy sauce. Can be served hot or at room temperature. A kid pleaser. Serve with turkey meat loaf or baked chicken for a delicious, low fat, high nutrition dinner.
2 large zucchini
1 cup grated parmesan
1 cup shredded low-fat mozzarella (or white pizza cheese)
4 ounces, 1 cup, or 1 small block of low-fat cream cheese
2 Tbsp olive oil
Salt and pepper to taste
1 Tbsp of flour
1 Tbsp of butter
2 cups of milk, needs to be at least 1% milk.
2 tsp nutmeg
Preheat oven to 325°F. Chop zucchini into bite size pieces. Heat olive oil in frying pan briefly to warm it and then add zucchini. Cook at a high heat, stirring often, until the zucchini begins to get a bit brown (caramelized). Transfer zucchini into oven proof casserole pan. Cut cold cream cheese into small chunks and dot on top. Sprinkle with shredded cheeses. Season with salt and pepper to taste.
In the microwave make the white sauce. Melt the butter and stir in the flour and nutmeg, then stir in the milk and, if you wish, salt and pepper. Heat the sauce on high power for 1 minute and stir it briskly till most of the lumps are gone. Heat it for five more minutes at medium power, stirring every minute or so. Remove from microwave and keep stirring until the mixture appears to be a milk-like cream.
Pour over zucchini and cheese. Bake for 30 minutes. Cool for 15 minutes before serving.
If you don’t have these specific kinds of cheese, use what you have and put them together to make a cup and a half. Low-fat cheese works best so that the casserole doesn’t come out greasy and soupy.
1 cup of cauliflower florets
1 1/2 onion finely chopped
2 Tbsp tomato paste or 1 chopped tomato
2 tsp cilantro
2 tsp plain yogurt (or sour cream)
1 tsp red chili powder
1 tsp coriander powder
1/2 tsp turmeric
1/2 tsp cumin powder
1 tsp poppy seeds
2 tsp of cashews
3 cloves of garlic
2 green chilies
Small piece of ginger
Grind ingredients into a fine paste. Add salt to taste. If you don’t want to make the paste, substitute as follows: 3 tsp minced or dried garlic, 2 tsp dry ginger and 1 tsp salt. Add fresh chilies in with the onions.
Heat 2 Tbsp oil in a pan and add the chopped onions and sauté till golden brown. Add ginger, garlic, green chili paste and sauté. Add the tomato (fresh or paste) and sauté for 2 minutes. Add all the spice powder and cook for about 5 minutes over a medium low heat. Add the yogurt (or sour cream) and sauté till the yogurt is well blended. Now add the cauliflower florets and sauté them well turning all sides to coat with the masala (spice mix) add alll dry spices at this time and cook them covered for 2 minutes. Add the cashew poppy seed paste and 1/2 cup of water. Cook covered for 5-6 minutes. If you are not using the paste just add water. Garnish with cilantro leaves and serve hot.
Adapted by Meg Paccione