Twenty Ways to More Delicious Vegetable Meals

Break out of your routine meals with this assortment of healthy, refreshing and delicious vegetable dishes.

Gazpacho

Makes 8 servings

• 4 large tomatoes, peeled, seeded and chopped
• 1 cup low sodium tomato juice
• 1 cup chopped cucumber
• 1 avocado, peeled and chopped
• 1 red bell pepper, chopped
• 2 teaspoon chopped jalapeno pepper
• ¼ cup scallions or yellow onion, chopped
• 2 tablespoons lemon juice
• 1 teaspoon Splenda or other sugar substitute
• ½ teaspoon garlic powder

Combine all ingredients and marinate in refrigerator for at least 2 hours. Serve as a chilled soup, salad or as a dip with raw vegetables. Gazpacho keeps well for 3 days in refrigerator.

Nutritional Information for 1 serving

Calories: 80, Total Fat: 4g, Saturated Fat: 0.5g, Cholesterol: 0mg, Sodium: 30mg, Total Carbohydrate: 11g, Dietary Fiber: 3g, Sugars: 5g, Protein: 2g, Vitamin A: 10%, Vitamin C: 70%, Calcium: 2%, Iron: 4%.

Cost per serving: $1.21

Grilled Asparagus Medley

Makes 8 servings

• 1 lb fresh asparagus, trimmed
• 1 each red, yellow and green peppers, julienne cut into small strips
• 1 cup sliced fresh mushrooms
• 1 medium tomato, chopped
• 1 medium onion, sliced
• 1 tablespoon olive oil
• 1 tablespoon minced garlic
• 1 tablespoon lemon pepper seasoning

In a disposable foil pan, combine all vegetables and garlic; drizzle with oil and toss to coat. Sprinkle with lemon pepper seasoning. Grill, covered over indirect medium heat for 20 minutes.

Nutritional Information for 1 serving

Calories: 80 , Total Fat: 0.5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 95mg, Total Carbohydrate: 14g, Dietary Fiber: 4g, Sugars: 7g, Protein: 4g, Vitamin A: 25%, Vitamin C: 190%, Calcium: 4%, Iron: 6%.

Cost per serving: $1.26

Copper Penny Carrots

Makes 8 servings

• 2 lbs fresh carrots, peeled and sliced
• 1 small fresh green pepper, sliced thin
• 1 small fresh onion, sliced in thin rings

Marinade:

• 1 can low-fat cream of tomato soup
• ½ cup vegetable oil
• 3/4 cup Splenda
• 3/4 cup vinegar (white vinegar or half red wine vinegar and half white)
• 1 teaspoon yellow prepared mustard
• 1 teaspoon Worcestershire sauce
• 1 teaspoon oregano or Italian seasoning

Cook carrots in water just until they are tender. Combine carrots, pepper and onion in large bowl with sealable lid.

Combine marinade ingredients in small microwave-proof dish. Heat marinade ingredients on medium setting until warm and Splenda is dissolved.

Pour marinade over the carrot mixture and toss until vegetables are well coated. Chill at least 8 hours before serving. (Will keep for up to two weeks in refrigerator.)

Nutritional Information for 1 serving

Calories: 200 , Total Fat: 14g, Saturated Fat: 1.5g, Cholesterol: 0mg, Sodium: 210mg, Total Carbohydrate: 17g, Dietary Fiber: 4g, Sugars: 8g, Protein: 2g, Vitamin A: 390%, Vitamin C: 30 %, Calcium: 4%, Iron: 4 %.

Cost per serving: $0.70

Rutabaga Fries

Makes 4 servings

• 2 large fresh rutabagas
• 1 teaspoon olive oil
• 1 teaspoon salt-free Creole seasoning

Preheat oven to 450°. Peel rutabagas with a vegetable peeler and cut into strips the size of steak fries. Toss fries with olive oil until coated, then sprinkle with Creole seasoning. Place fries in single layer on cookie sheet. Bake for 25-30 minutes or until tender and cooked to your liking.

Nutritional Information for 1 serving

Calories: 150 , Total Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 75mg, Total Carbohydrate: 31g, Dietary Fiber: 10g, Sugars: 22g, Protein: 5g, Vitamin A: 0%, Vitamin C: 160%, Calcium: 20 %, Iron: 10%.

Cost per serving: $0.70

Add a Little Snap

Green beans and their relatives are packed with antioxidants, fiber and other nutrients. They're a versatile ingredient that fits with all kinds of delicious dishes. Here are some of our favorites.

Green Bean and Cornbread Layered Salad

Makes 6-8 servings

• Cornbread (from package or home-made)
• ½ lb. green beans, chopped
• 6 green onions, chopped
• 1 medium green pepper, chopped
• 1 can (15 oz.) whole kernel corn, drained
• 1 can (15 oz.) pinto beans, rinsed and drained
• ½ cup low fat mayonnaise
• 1 cup fat-free sour cream
• 2 medium tomatoes, chopped
• ½ cup low-fat shredded sharp cheddar cheese

Blanch the green beans in boiling water until just tender, about 1 to 2 minutes, or steam for 5-7 minutes.

Crumble half the cornbread into a 2 qt. glass serving bowl. Add a layer of green beans, onions, pepper, corn and pinto beans. Make another layer from the remaining cornbread and vegetables.

Combine mayonnaise with sour cream and spread over the top layer. Sprinkle with tomatoes and cheese. Refrigerate for an hour before serving.

Nutritional Information for 1 serving

Calories: 350, Total Fat: 9g, Saturated Fat: 2g, Cholesterol: 40 mg, Sodium: 840 mg, Total Carbohydrate: 55g, Dietary Fiber: 7g, Sugars: 14g, Protein: 14g, Vitamin A: 15%, Vitamin C: 40%, Calcium: 35%, Iron: 10%.

Cost per serving: $1.12

Green Bean, Corn and Black Olive Salad

Makes 8 servings

• 2 pounds green beans, trimmed
• 3 ears corn, husked
• 1/2 small red bell pepper, finely chopped
• 1 small red onion, finely chopped
• 2/3 cup black olives, halved and pitted
• 1/3 cup chopped fresh basil
• 1/4 cup extra-virgin olive oil
• 3 tablespoons balsamic vinegar
• 3 tablespoons lemon juice
• 2 cloves garlic, minced
• Tabasco or other pepper sauce, to taste
• Salt and freshly ground pepper, to taste

Blanch the green beans in boiling water until just tender, about 1 to 2 minutes. Remove beans and plunge into ice water to stop cooking. Transfer to a large bowl.

Blanch the corn until tender but still crisp, about 3 minutes. Drain and place in ice water, cut the kernels off the cobs.

Combine corn, beans and remaining ingredients, and toss to mix well. Season with hot sauce, salt and pepper.

Nutritional Information for 1 serving

Calories: 155, Fat 9g; Cholesterol: 0mg , Carbohydrates: 17g, Protein: 3 g, Fiber: 5 g, Sodium: 147 mg, Potassium: 425mg

Green Beans in Lemon-Dill Sauce

Makes 4 one-cup servings

• 1 pound fresh green beans with ends trimmed
• 1 tablespoon lemon juice
• 4 teaspoons chopped fresh dill
• 1 tablespoon minced shallots (or substitute green onions)
• 1 tablespoon olive oil
• 1 teaspoon brown or whole-grain mustard
• ¼ teaspoon salt
• ¼ teaspoon freshly ground pepper

Lemon-Dill Sauce: Combine the dill, shallot, oil, lemon juice, mustard, salt and pepper in a bowl and whisk well.

Green Beans: Steam fresh green beans for 5 to 7 minutes until just tender. (A lidded pot with a steamer basket is perfect for this.) Remove beans from heat and toss them in the lemon-dill sauce. Let the beans cool a few minutes, and serve.

Nutritional Information for 1 serving

Calories: 70, Fat: 4g, Cholesterol: 0g; Carbohydrates: 10g, ; Protein: 2g; Fiber: 4g; Sodium: 163mg; Potassium: 178 mg.

Oriental Bean and Almond Salad

Makes 4 one-cup servings

• 1 9-oz. pkg. frozen cut green beans, steamed and drained
• ¼ cup sliced, toasted almonds
• 1 6-oz. can bean sprouts, drained well
• 1 tablespoon canola oil
• 1 tablespoon reduced sodium soy sauce

Combine beans, almonds and sprouts in a salad bowl. Whisk oil, soy sauce, and vinegar together. Pour dressing over bean mixture and serve. Keeps for two days in refrigerator.

Nutritional Information for 1 serving

Calories: 100 , Total Fat: 7g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 110mg, Total Carbohydrate: 6g, Dietary Fiber: 3g, Sugars: 0g, Protein: 3g, Vitamin A: 2%, Vitamin C: 15%, Calcium: 6%, Iron: 4%.

Cost per serving: $1.18

Sage Green Beans

Makes 4 servings

• 1 lb. green beans, fresh or canned whole
• 1 teaspoon melted margarine
• 2 tablespoons chopped fresh sage
• Pepper to taste

Combine all ingredients in large bowl and toss to coat. Spread beans on cookie sheet and roast at 425° for 10 minutes. Turn midway through cooking.

Nutritional Information for 1 serving

Calories: 35, Total Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 10mg, Total Carbohydrate: 7g, Dietary Fiber: 4g, Sugars: 3g, Protein: 1 g, Vitamin A: 6%, Vitamin C: 15 6%, Calcium: 6%, Iron: 2%.

Cost per serving: $0.58

Go for the Gold

No one doesn't love this Mississippi classic. We dress it up in four new ways (and one that's traditional) that will make your and your family sit up and take notice of this old favorite.

Crockpot Sweet Potatoes

Makes 6-8 servings

• 2 pounds of sweet potatoes, peeled and cut into chunks
• 1 can reduced sugar apple pie filling
• ¼-½ cup brown sugar Splenda
• ¼-½ teaspoon cinnamon to taste

Place potatoes in a crock pot that has been sprayed with pan coating. Pour apple pie filling over potatoes. Sprinkle brown sugar substitute and cinnamon on top. Cover and cook on low for 6-8 hours or until potatoes are tender and glazed, stirring once during cooking time. (Sweet potatoes freeze well, so you can double this recipe and freeze half for later.)

Nutritional Information for 1 serving

Calories: 190, Total Fat: 0g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 95mg, Total Carbohydrate: 48g, Dietary Fiber: 4g, Sugars: 24g, Protein: 2 g, Vitamin A: 100%, Vitamin C: 25%, Calcium: 2%, Iron: 4%.

Cost per serving: $1.15

Roasted Sweet Potato Salad

Makes 8 servings

• 2 tablespoons olive oil
• ¼ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 2 pounds sweet potatoes, scrubbed and cut into 1-inch chunks
• 2 large red bell peppers, cut into 1-inch pieces
• 2 tablespoons white balsamic or white wine vinegar
• 1 pound spinach or arugula, torn into bite-size pieces

Preheat the oven to 425°F.

In a large roasting pan, combine the oil, salt, and black pepper. Add the sweet potatoes and bell peppers and toss to coat well. Roast, stirring occasionally, for 40 minutes, or until the potatoes are tender. Remove from the oven and stir in the vinegar.

Place the spinach or arugula in a large serving bowl. Add the potato mixture and toss to coat well. Serve immediately.

Note: People who take monoamine oxidase inhibitors (MAO inhibitors) should not fermented products such as the vinegar in this recipe. Apple juice can be substituted for the vinegar.

Nutritional Information for 1 serving

Calories 140 cal, Fat 7.6g, Saturated fat 1.1g, Cholesterol 0mg, Sodium 363.1mg, Carbohydrates 54.8g, Total sugars 13.3g, Dietary fiber 11g, Protein 7.6g

Caramelized Onion and Sweet Potato Skillet

Makes 4 servings

• 1 tsp vegetable oil
• ½ large sweet onion, sliced
• 3 medium sweet potatoes, peeled, sliced
• 2 tbsp brown sugar Splenda
• ½ tsp jerk dry seasoning
• 1 tbsp chopped fresh parsley (optional garnish)

In 10-inch cast iron or non-stick skillet, heat oil over medium heat. Add onion and sweet potatoes, cook 5 minutes, stirring occasionally, until light brown. Reduce heat to low. Cover and cook 10-12 minutes, stirring occasionally, until potatoes are tender. Stir in brown sugar Splenda and jerk seasoning. Cook uncovered 3 minutes, until glazed. Sprinkle with parsley.

Nutritional Information for 1 serving

Calories: 120 , Total Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 90mg, Total Carbohydrate: 26g, Dietary Fiber: 3g, Sugars: 13g, Protein: 2g, Vitamin A: 90%, Vitamin C: 30%, Calcium: 2%, Iron: 4 %.

Cost per serving: $0.80

Apple and Sweet Potato Hash Browns

Makes 4 servings

• 2 tbsp canola oil
• 1 large granny smith apple, peeled and sliced into thin matchsticks
• 1/2 cup thinly sliced onion
• 3 medium sweet potatoes, cut into thin matchsticks (about 2 cups)
• Cinnamon to taste

In a large skillet, heat 1 teaspoon oil over medium-high heat. Add apple and onion and cook until soft (about 4 minutes). Set aside in a covered bowl. Add 1 tablespoon oil to skillet. Spread potatoes in pan in an even layer and press them down lightly with a spatula. Cook until golden brown on the bottom (about 5 minutes). Drizzle with remaining oil and flip potatoes. Cook for about 5 more minutes.

Add apple and onion mixture to potatoes and heat through. Sprinkle with cinnamon and add salt and pepper to taste.

Nutritional Information for 1 serving

Calories 89.5, Fat 3.5g, Saturated fat 0.3g, Cholesterol 0mg, Sodium 26.7mg, Carbohydrates 14.1g, Total sugars 6.2g, Dietary fiber 2.5g, Protein 1g

Gingered Sweet Potato & Carrot Soup

Makes 2 servings

• 1 tbsp olive oil
• 1 medium onion, chopped
• 1 cup low-sodium chicken or vegetable stock
• 1 medium sweet potato, peeled and diced
• 5 large carrots, peeled and sliced
• 1 tbsp jarred ginger, chopped
• 2 tbsp plain nonfat Greek-style yogurt (optional)

Heat oil in large saucepan. Add onion and cook until soft, about 2 to 3 minutes. Add stock plus 2 cups water, then add sweet potato, carrot and ginger. Bring to a boil, reduce heat, and simmer until vegetables are tender, about 15 minutes.

Strain out vegetables and put them in a food processor or blender. Purée until smooth, adding a bit of broth if needed. (If you're using a standard blender, allow the mixture to cool first; hot liquid may cause the blender to squirt out contents. Depending on the size of your blender, you may have to do this in batches.)

Pour vegetable purée back into the saucepan and stir until well blended and smooth. Add salt and pepper to taste. Serve with a dollop of yogurt on top, if desired.

Nutritional Information for 1 serving

Calories 126.6 cal, Fat 4.5g, Saturated fat 1g, Cholesterol 2mg, Sodium 98.7mg, Carbohydrates 19.6g, Total sugars 8.4g, Dietary fiber 4g, Protein 3.4g

It's Better with Broccoli

These dishes take broccoli to a whole new level. If you think you hate broccoli, we're betting you'll like these (even kids!).

Broccoli & Tomato Hot Salad

Makes 2 servings

• 2 cups of bite-size fresh broccoli florets
• 1 cup of cherry tomatoes, cut in half (½ pint)
• ¼ teaspoon of dill weed
• 1/8 teaspoon lemon pepper seasoning

Place broccoli in microwave proof bowl, cover with plastic wrap. Cook in microwave for 2-3 minutes until crisp-tender. Add tomatoes; cook 30 seconds. Toss with dill and lemon-pepper seasoning.

Nutritional Information for 1 serving

Calories: 35, Total Fat: 0g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 30 mg, Total Carbohydrate: 7g, Dietary Fiber: 3g, Sugars: 2g, Protein: 3g, Vitamin A: 60%, Vitamin C:130%, Calcium: 4%, Iron: 4%.

Cost per serving: $1.76

Roasted Broccoli with Asiago or Parmesan Cheese

Makes 4 servings

• 1 ½ pounds fresh broccoli stalks trimmed to 2 inches below crowns
• 1 tablespoon olive oil
• 1 cup grated Asiago or Parmesan cheese

Preheat oven to 450? F. Cut each crown of broccoli lengthwise into 4 spears. Place broccoli in large bowl and toss with olive oil. Transfer broccoli to large baking sheet. Roast broccoli until crisp-tender and stalks begin to brown, about 25 minutes. Put grated Asiago cheese in bowl that contained olive oil. When broccoli is done, return to bowl with cheese. Using tongs, toss to coat.

Nutritional Information for 1 serving

Calories: 200, Total Fat: 12g, Saturated Fat: 4.5g, Cholesterol: 20mg, Sodium: 590mg, Total Carbohydrate: 9g, Dietary Fiber: 3g, Sugars: 2g, Protein: 17g, Vitamin A: 6%, Vitamin C: 250%, Calcium: 45%, Iron: 17%.

Cost per serving: $1.38

Garlic Broccoli and Mushrooms

Makes 4 servings

• 2 teaspoons olive oil
• 2-3 cloves garlic cloves, minced
• 2 cups sliced button mushrooms
• 4 cups chopped fresh broccoli crowns, large slices
• 1 tablespoon chopped fresh rosemary (or 1 tsp. dried)

In large skillet, heat oil. Add garlic and saut? 1 minute. Add mushrooms and sauté 3 minutes, until mushrooms release juice. Add broccoli and rosemary and cook 3-5 minutes or until broccoli is crisp-tender.

Nutritional Information for 1 serving

Calories: 50, Total Fat: 2.5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 20mg, Total Carbohydrate: 6g, Dietary Fiber: 3g, Sugars: 1g, Protein: 3g, Vitamin A: 45%, Vitamin C: 110%, Calcium: 4%, Iron: 4%.

Cost per serving: $1.35

Broccoli Salad

Makes 10 servings

• 4 cups chopped raw broccoli
• 1 cup raisins
• 1 medium red onion, chopped
• 1 4-oz. pkg salted sunflower seeds
• 1 2-oz. Pkg. sliced almonds, toasted
• Dressing:
  • 2 teaspoons red wine vinegar
  • 2 teaspoons Splenda
  • 1 cup light mayonnaise

Wash and drain broccoli, cutting into small bite size bits. Add raisins, onion, sunflower seeds and almonds. Keep in sealed container with paper towel to absorb moisture. Combine dressing ingredients in a jar.

One hour before serving, combine salad with dressing and toss to coat.

Keep the dressing separate, mixing a small amount together with the broccoli when you start supper. Dressing will keep for a week.

Nutritional Information for 1 serving

Calories: 240 , Total Fat: 18g, Saturated Fat: 18g, Cholesterol: 10mg, Sodium: 270mg, Total Carbohydrate: 20g, Dietary Fiber: 3g, Sugars: 10 g, Protein: 5g, Vitamin A: 110%, Vitamin C: 60%, Calcium: 4%, Iron: 10%.

Cost per serving: $0.99