The vegetables, the center of healthy meals
This weekend I decided to continue on with some healthy eating.
For some meals this week, I decided to focus on some recipes that
make vegetables the centerpiece. It can be hard to get enough
vegetables each day, and sometimes it’s a pain to cook a main dish
and vegetable sides, so I looked for recipes that incorporate all
of it into one dish. I find that I am much more likely to eat my
vegetables if they are mixed into the main dish, as they are in
these recipes.
The vegetables, the center of healthy meals
This weekend I decided to continue on with some healthy eating. For some meals this week, I decided to focus on some recipes that make vegetables the centerpiece. It can be hard to get enough vegetables each day, and sometimes it’s a pain to cook a main dish and vegetable sides, so I looked for recipes that incorporate all of it into one dish. I find that I am much more likely to eat my vegetables if they are mixed into the main dish, as they are in these recipes.
Though chow mein is often associated with chicken or pork, the recipe below incorporates plenty of vegetables instead of any meat. The variety of veggies, along with the strong flavors of ginger, garlic, hoisin and soy sauces give the meal plenty of flavor without adding in too much fat.
Paella, a Spanish dish, usually incorporates sausage and shrimp. The version below swaps out the typical sausage for soy sausage, a meat-free product made from tofu. For those who don’t like tofu, the meal would be just as good just with the vegetables and the spices.
Vegetable Chow Mein
Recipe courtesy of Giada De Laurentiis
8 oz. Chinese long beans or green beans, cut into 1/2 to 1-inch pieces to yield about 2 cups
2 large carrots, peeled, trimmed and cut into matchstick-size pieces
8 oz. fresh or dried chow mein noodles
3 tbsp. vegetable oil
1 (2-inch) piece fresh ginger, peeled and minced
3 garlic cloves, minced
6 large shiitake mushrooms, thinly sliced
1 (8-oz.) can sliced water chestnuts, rinsed and drained
1/4 c. low-sodium chicken broth
1/2 c. hoisin sauce*
2 tbsp. soy sauce
2 tbsp. honey
Kosher salt and freshly ground black pepper
2 green onions, thinly sliced
*Can be found at specialty Asian markets
Bring a large pot of salted water to a boil over high heat. Add the beans and carrots and cook for 1 minute. Drain and put in a bowl of iced water until cool, about 1 minute. Drain and set aside.
Return the water to a boil. Add the noodles and cook, stirring occasionally, until tender, about 5 to 7 minutes. Drain and rinse with cold water. Pat dry and set aside.
In a large nonstick skillet, heat the oil over high heat. Add the noodles, ginger and garlic. Cook for 2 minutes until the noodles are lightly browned. Add the mushrooms, beans, carrots, and water chestnuts and cook for 3 minutes. Add the broth, hoisin sauce, soy sauce, and honey. Bring the mixture to a boil and stir until slightly reduced and thick, about 2 minutes. Season with salt and pepper, to taste.
Vegetarian Paella
Recipe courtesy of Robin Miller
2 tsp. olive oil
8 oz. soy sausage, cut into 1-inch pieces
2 cloves garlic, minced
1 c. marinated artichoke hearts, quartered
1 c. sliced yellow squash
1 c. baby squash or sliced zucchini
1 c. sliced carrots
1 bunch asparagus, ends trimmed, cut into 2-inch pieces
1/2 c. frozen green peas
14-oz. can diced tomatoes
6 to 8 saffron threads
1/2 tsp. paprika
2 bay leaves
2 c. cooked rice
1/2 c. reduced-sodium vegetable broth
1/4 c. chopped fresh parsley leaves
Salt and freshly ground black pepper
Heat oil in a large paella pan or skillet over medium-high heat.
Add soy sausage and garlic and cook 2 minutes. Add artichokes, squash, zucchini, carrots, asparagus, peas, tomatoes, saffron, paprika, and bay leaves, bring to a simmer and cook 5 minutes. Add rice and broth and cook for 5 minutes, until liquid is absorbed. Remove from heat, remove bay leaves and stir in parsley. Season, to taste, with salt and black pepper.
Pasta caprese
Recipe courtesy of Joe and Jill Biden for Food Network Magazine
1/3 c. extra-virgin olive oil
1/4 c. fresh lemon juice
1 shallot, minced
1 small clove garlic, minced
Kosher salt and freshly ground pepper
1 tsp. sugar (optional)
2 lb. mixed tomatoes, cored, seeded and cut into 1/2-inch pieces
1 lb. pasta, such as campanelle, penne or fusilli
12 oz. fresh mozzarella cheese, cut into 1/2-inch pieces
1/2 c. chopped fresh basil
1/2 tsp. grated lemon zest
Whisk the olive oil, lemon juice, shallot and garlic in a large bowl. Season with salt and pepper. Add sugar, if desired (depending on the sweetness of your tomatoes). Add the tomatoes and gently toss. Marinate at room temperature, about 15 minutes.
Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook as the label directs. Drain in a colander and run under cold water to stop the cooking.
Add the pasta and mozzarella to the tomato mixture and toss. Stir in the basil and lemon zest, and season with salt and pepper. Refrigerate, tossing occasionally, until serving.
