Roasted Onions

Roasted Onions

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 2 onions
Serving Size 1/2 onion

Ingredients

2 medium onions
1 1⁄2 teaspoons oil
1⁄4 teaspoon salt
1⁄8 teaspoon pepper

Directions

  1. Preheat oven to 425 degrees F.
  2. Peel off papery layers and trim out root end. Cut onion in quarters.
  3. Toss with oil, salt and pepper. Place cut-side down on a baking sheet.
  4. Roast until tender, about 20-25 minutes.
  5. Refrigerate leftovers within 2 hours.

Notes

  • To make clean-up easy, cover the baking sheet with foil.
  • Drizzle with 1 to 2 teaspoons of balsamic vinegar before serving for a different flavor
Source: http://foodhero.org/recipes/roasted-onions

Roasted Bell Peppers

Roasted Bell Peppers

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 8 bell pepper halves
Serving Size 2 bell pepper halves

Ingredients

4 bell peppers
2 teaspoons vegetable oil
1⁄2 teaspoon italian seasoning
1⁄2 teaspoon garlic powder
1⁄4 teaspoon each salt and pepper

Directions

  1. Preheat oven to 450 degrees.
  2. Wash bell peppers and remove tops and seeds. Cut peppers in half and rub with vegetable oil. Place cut side up on a rimmed baking sheet and sprinkle with Italian seasoning, garlic powder, salt and pepper.
  3. Roast until peppers are tender and blistered in spots, about 30 to 35 minutes.
  4. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/roasted-bell-p...

Roasted Vegetables

Roasted Vegetables

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 1 cup
Serving Size 1 cup

Ingredients

1 cup fresh vegetables per person (choose one vegetable or a mix of several – see list below)
1⁄2 teaspoon vegetable oil (per cup of vegetables)
sprinkle of salt and pepper

Directions

  1. Wash vegetables, peel if desired, and cut into similar sized pieces. Smaller pieces (about 1/2 inch thickness) brown more and cook more quickly. Long thin pieces (asparagus or beans) can be left whole.
  2. Preheat oven to 425 degrees.
  3. Prepare a baking sheet that will hold the vegetables in a single layer. A metal baking sheet without sides allows more browning. A covering of foil will make cleanup easy.
  4. Toss the vegetable pieces with just enough oil to make them shine.
  5. Spread the vegetables on the baking sheet in a single layer.
  6. Roast until tender and slightly browned on the edges. Baking time will depend on the thickness of the pieces. Thin pieces (asparagus or beans) may take 5 minutes; pieces about 1/2 inch thick take about 15 minutes.
  7. Stir or turn about halfway through the roasting to obtain more even browning.
  8. Remove to a serving dish and sprinkle lightly with salt or seasoning of your choice.
  9. Refrigerate leftovers within 2 hours.

Notes

  • Try vegetables like: beets, Brussels sprouts, carrots, onions, sweet potatoes, peppers, asparagus, broccoli, cauliflower, green beans, squash and more.
  • Try additional seasonings like: thyme, rosemary, oregano, balsamic vinegar, and lemon juice.
Source: http://foodhero.org/recipes/roasted-vegeta...

Glazed Squash

Glazed Squash

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 6 servings

Ingredients

cooking spray
2 pounds winter squash (try acorn, butternut, delicata, or others)
3 Tablespoons brown sugar
1⁄4 teaspoon each salt and pepper

Directions

  1. Preheat oven to 400 degrees. Line a rimmed baking sheet with foil. Lightly spray foil with cooking spray.
  2. Wash the squash, cut in half and scoop out seeds. Cut into 1-inch thick slices and lay on baking sheet.
  3. In a small bowl, combine brown sugar, salt and pepper. Sprinkle squash with half the seasoning mixture.
  4. Bake until sugar has melted, about 4 to 6 minutes. Remove baking sheet from oven and turn squash slices over. Sprinkle remaining seasoning mixture over squash and return to the oven. Bake until squash is tender, about 15 to 20 minutes. Serve warm.
  5. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/glazed-squash

Mediterranean Tuna Salad

Mediterranean Tuna Salad

Mediterranean Tuna Salad.jpg

Prep time: 15 minutes
Makes: 5 cups
Serving Size 1/2 cup

Ingredients

3 cans (5 ounces each) tuna in water, drained
1 cup carrot, peeled and coarsely grated (about 2 medium carrots)
2 cups diced cucumber
1 1⁄2 cups peas, canned and drained or thawed from frozen
3⁄4 cup low-fat Italian salad dressing

Directions

  1. Place drained tuna in a medium bowl. Use a fork to break apart chunks of tuna.
  2. Add carrot, cucumber, peas and salad dressing. Mix well.
  3. Serve immediately or make ahead, cover and refrigerate until ready to serve.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.
Source: http://foodhero.org/recipes/mediterranean-...

Zucchini Zowie

Zucchini Zowie

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

2 medium zucchini
1 can (14.5 ounces) diced tomatoes with juice
2 teaspoons garlic powder or 8 cloves garlic
1⁄2 teaspoon salt
1 Tablespoon parmesan cheese

Directions

  1. Preheat oven to 375 degrees.
  2. Wash and slice the zucchini.
  3. Lay zucchini in a pie pan and pour tomatoes and juice over the top.
  4. Sprinkle garlic powder, salt, and cheese on zucchini.
  5. Bake uncovered for 35 to 40 minutes.
  6. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/zucchini-zowie

Cucumber and Tomato Salad

Cucumber and Tomato Salad

Cucumber and Tomato Salad.jpg

Prep time: 10 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

2 medium cucumbers, chopped
2 medium roma tomatoes, chopped
1⁄4 cup low fat mayonnaise
1⁄4 cup low fat sour cream
2 Tablespoons dry dill weed

Directions

  1. Combine cucumbers and tomatoes in a bowl.
  2. Stir mayonnaise, sour cream and dill weed together.
  3. Stir sauce into vegetables.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Use fresh chopped cilantro instead of dill.
  • Add 2 cups of thinly sliced radishes.
Source: http://foodhero.org/recipes/cucumber-and-t...

Sautéed Zucchini

Sautéed Zucchini

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 medium zucchini
2 teaspoons vegetable oil
1 clove garlic minced or 1/4 teaspoon garlic powder
1⁄8 teaspoon each salt and pepper
1⁄4 teaspoon oregano (optional)

Directions

  1. Wash zucchini and cut into ¼-inch thick rounds or sticks.
  2. In a medium skillet, heat oil over medium high heat (350 degrees in an electric skillet).
  3. Add garlic and zucchini then sprinkle with salt, pepper and oregano, if desired. Cook, stirring occasionally, until zucchini is soft, about 5 to 7 minutes.
  4. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/saut%C3%A9ed-z...

Sautéed Peppers

Sautéed Peppers

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 bell peppers (greeen, red or yellow - try a mix)
1 medium onion
1 Tablespoon vegetable oil
1⁄4 teaspoon salt
1⁄4 teaspoon pepper

Directions

  1. Wash and cut peppers into long strips.  Slice or chop onion.
  2. Heat oil in a large skillet over medium heat. Add peppers and onions and sprinkle with salt and pepper.
  3. Cook, stirring occasionally, for 8 to 10 minutes, or until onions are clear and peppers are tender.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Serve as a side dish; add to sandwiches, tacos or wraps; add to cooked pasta or rice bowls.
Source: http://foodhero.org/recipes/saut%C3%A9ed-p...

Sautéed Onions

Sautéed Onions

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 1 cup
Serving Size 1/2 cup

Ingredients

1 medium onion, sliced or chopped
1 teaspoon oil, margarine, or butter

Directions

  1. Heat oil in a wide bottomed skillet or pan over medium-high heat.
  2. Add chopped or sliced onion and cook, stirring frequently, until desired softness and color are reached. Reduce the heat as needed to prevent burning.
  3. 3-5 minutes – onions will be crisp-tender and a clear white
  4. Longer cooking will start to brown the onions. They will become softer and sweeter.
  5. Cooking for a long time (30 minutes or more) at a lower heat will turn onions a rich golden brown.
  6. Refrigerate leftovers within 2 hours.

Notes

  • When sauteing more than one onion, avoid crowding them in the pan.
Source: http://foodhero.org/recipes/saut%C3%A9ed-o...

Sautéed Cabbage

Sautéed Cabbage

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon margarine or butter
1⁄2 head cabbage, shredded (about 6 cups)
2 medium carrots, grated (about 1 1/2 cups)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

  1. In a large skillet heat margarine until foamy. Add cabbage and carrots.
  2. Sauté over high heat until tender but crisp, about 4-6 minutes. 
  3. Add salt and pepper and serve warm.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Enjoy the sweet mild flavor of cooked cabbage or spice it up with your favorite seasoning!
Source: http://foodhero.org/recipes/saut%C3%A9ed-c...

Roasted Sugar Snap Peas

Roasted Sugar Snap Peas

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

1 pound sugar snap peas
1 teaspoon olive or vegetable oil
1 teaspoon soy sauce
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper

Directions

  1. Place the sugar snap peas in a large bowl. Sprinkle with oil, soy sauce, salt and black pepper. Toss to coat.
  2. Place the peas on a metal baking sheet.
  3. Bake in a 400 degree oven for 8 to 10 minutes. Turn a couple times while roasting.
  4. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/roasted-sugar-...

Roasted Honey Mustard Brussels Sprouts

Roasted Honey Mustard Brussels Sprouts

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 2 cups
Serving Size 1 cup

Ingredients

2 cups Brussels sprouts, halved
2 teaspoons margarine or butter, melted
3 teaspoons honey
1 teaspoon prepared mustard
1⁄2 teaspoon onion powder

Directions

  1. Preheat oven to 425 degrees.
  2. Mix margarine, honey, mustard and onion powder in a large bowl. Set aside.
  3. Spread sprouts on baking pan and roast for 10 to 15 minutes or until tender.
  4. Add roasted sprouts to the mustard mixture and stir until evenly coated. Serve warm.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Honey is not recommended for children under 1 year old. Try brown sugar.
Source: http://foodhero.org/recipes/roasted-honey-...

Roasted Green Beans

Roasted Green Beans

 

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1 pound fresh green beans
1 Tablespoon olive oil or vegetable oil
1⁄8 teaspoon salt
1⁄8 teaspoon black pepper

Directions

  1. Snap the ends off the green beans and rinse the beans in water.
  2. Lay the green beans on a metal baking sheet.
  3. Drizzle the oil, salt and pepper over the beans. Toss to coat.
  4. Roast in a 425 degree oven for 15 to 18 minutes. Stir the beans a couple times while roasting.
  5. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/roasted-green-...

Potato Pals

Potato Pals

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

1 pound red potatoes, scrubbed and cut in 1-inch cubes
1 Tablespoon vegetable oil
1⁄2 teaspoon salt
1 teaspoon garlic powder or 4 cloves garlic, minced

Directions

  1. Preheat oven to 400 degrees.
  2. In large bowl, stir together potatoes, oil, salt and garlic powder.
  3. Lay potatoes out on a baking sheet with sides.
  4. Bake until potatoes are soft, about 20 minutes. Toss a couple times while roasting.
  5. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/potato-pals

Glazed Carrots and Pea Pods

Glazed Carrots and Pea Pods

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 cups baby carrots
2 cups snow peas
1 Tablespoon butter
1⁄2 teaspoon cornstarch
2 Tablespoons brown sugar

Directions

  1. Bring a pan of water to a boil. Boil carrots for 7 to 9 minutes and remove from water. Boil pea pods for 2 to 3 minutes and remove from water.
  2. Melt butter in a large skillet. Add the cornstarch to the butter and stir together.
  3. Add the cooked carrots, snow peas and brown sugar to the skillet. Heat and stir for 1 to 2 minutes.
  4. Refrigerate leftovers within 2 hours.
     
Source: http://foodhero.org/recipes/glazed-carrots...

Baked Tomatoes with Cheese

Baked Tomatoes with Cheese

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 8 1-inch slices
Serving Size 2 1-inch slices

Ingredients

2 large tomatoes cut into thick slices (about 1 inch)
1⁄3 cup shredded cheese (try parmesan, Swiss, or cheddar)
1 teaspoon dried oregano
1⁄4 teaspoon each salt and pepper
1⁄4 teaspoon garlic powder (1 clove garlic, minced)

Directions

  1. Preheat oven to 400 degrees. Place tomato slices in a single layer in a shallow baking dish.
  2. In a small bowl, combine cheese, oregano, salt, pepper and garlic powder. Sprinkle mixture over tomatoes.
  3. Bake 5 to 10 minutes, or until cheese turns golden brown and starts to bubble. Serve warm.
  4. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/baked-tomatoes...

Baked Cauliflower Tots

Baked Cauliflower Tots

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 15 tots
Serving Size 5 tots

Ingredients

2 cups grated cauliflower (about half a medium head)
1 egg
3 Tablespoons flour
1⁄4 cup low-fat cheddar cheese, grated
1⁄4 teaspoon salt

Directions

  1. Preheat oven to 400 degrees. Spray a baking sheet or line with parchment paper or foil.
  2. Grate cauliflower on large holes of a grater. 
  3. In a medium bowl, combine cauliflower, egg, flour, cheese, and salt; mix well. 
  4. Press mixture together to make about 15 small balls or logs; Place on the baking sheet with space between each ball or log.
  5. Bake for 20 minutes or until cooked through. For extra crispy tots, broil for an extra 2 minutes. Watch closely to avoid burning.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Texture will be best when freshly made.
Source: http://foodhero.org/recipes/baked-cauliflo...

Radish and Cucumber Salad

Radish and Cucumber Salad

Prep time: 10 minutes
Makes: 6 servings
Serving Size 3/4 cup
Chill Time: 15 minutes

Ingredients

1⁄4 cup nonfat plain yogurt
1⁄4 teaspoon garlic powder
1⁄4 teaspoon each salt and pepper
10 radishes, washed and thinly sliced (about 1 bunch)
1 cucumber, washed and cut into thin rounds

Directions

  1. In a large bowl, mix together yogurt, garlic, salt and pepper. Add radishes and cucumbers and stir to combine.
  2. Cover and refrigerate for at least 15 minutes before serving.
  3. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/radish-and-cuc...

Beet and Carrot Salad

Beet and Carrot Salad

Prep time: 15 minutes
Cooking time: 5 minutes
Makes: 4 servings
Serving Size 2/3 cup

Ingredients

1 carrot, sliced thin or coarsely grated
1⁄4 cup minced fresh onion
2 Tablespoons light mayonnaise
1⁄4 teaspoon each salt and pepper
1 Tablespoon chopped cilantro (optional)
1 3⁄4 cups beets (bite sized pieces), cooked from fresh or canned/drained

Directions

  1. Cook carrots (if desired) until just tender. Try microwave or steaming.
  2. In a medium bowl, combine onion, mayonnaise, salt, pepper and cilantro, if desired. Add beets and carrots and stir to coat evenly. Serve warm or cold.
  3. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/beet-and-carro...