Posted below are many vegetable options to brighten up your meals. Remember to use calorie king to determine your serving sizes!!! Be concerned with fat content and make sure to measure! ENJOY!
Parmesan roasted broccoli
4 to 5 pounds broccoli
4 garlic cloves, peeled and thinly sliced
Good olive oil
1 1/2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
2 teaspoons grated lemon zest
2 tablespoons freshly squeezed lemon juice
3 tablespoons pine nuts, toasted
1/3 cup freshly grated Parmesan cheese
2 tablespoons julienned fresh basil leaves (about 12 leaves)
Preheat the oven to 425 degrees F.
Cut the broccoli florets from the thick stalks, leaving an inch or two of stalk attached to the florets, discarding the rest of the stalks. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 8 cups of florets. Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with 5 tablespoons olive oil. Sprinkle with the salt and pepper. Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.
Remove the broccoli from the oven and immediately toss with 1 1/2 tablespoons olive oil, the lemon zest, lemon juice, pine nuts, Parmesan, and basil. Serve hot
Awesome Broccoli Marinara
Ready In: 25 Minutes
2 tablespoons olive oil
1 (14.5 ounce) can diced tomatoes with balsamic vinegar, basil and olive oil
1 pound broccoli florets
2 cloves garlic, chopped
salt and pepper to taste
Heat olive oil in a large skillet over medium heat. Add garlic, and cook for a few minutes, stirring constantly. Pour in the tomatoes with their juices, and simmer until the liquid has reduced by about 1/2. Place the broccoli on top of the tomatoes, and season with a little salt and pepper. Cover, and simmer over low heat for 10 minutes, or until the broccoli is tender. Do not over cook the broccoli, it should be a vibrant green. Pour into a serving dish, and toss to blend with the sauce before serving.
Easy Broccoli Salad
Prep Time: 15 Minutes
Cook Time: 5 Minutes
1 1/2 pounds fresh broccoli
3 cloves garlic, mashed into a paste
2 tablespoons lemon juice
2 tablespoons rice vinegar
1/2 teaspoon Dijon mustard
1 pinch red pepper flakes, or to taste 1 pinch salt and ground black pepper, or to taste
1/3 cup olive oil
1. Trim bottoms of broccoli stems and cut off broccoli heads; cut the broccoli heads into quarters. Peel broccoli stems and cut into quarters crosswise.
2. Bring a large pot of lightly salted water to a boil; reduce heat to medium and cook broccoli until tender when cut with a paring knife but still slightly firm, 5 to 6 minutes.
3. Transfer broccoli to a large bowl filled with cold water and chill to stop the cooking process. Drain well. Arrange broccoli in a colander with the florets facing down towards the holes of the colander and allow broccoli to drip for at least 30 minutes.
4. Whisk together garlic, lemon juice, rice vinegar, Dijon mustard, red pepper flakes, salt, and black pepper together in a large serving bowl. Slowly drizzle in olive oil while whisking rapidly until the dressing is thick and creamy. Adjust salt, black pepper, and crushed red pepper flakes to taste.
5. Toss broccoli with the dressing; let stand 5 to 10 minutes to marinate, then toss again. Can be refrigerated up to an hour if you want to serve the salad cold.
Ready In: 1 Hour
2 tablespoons olive oil
3 cloves garlic, minced
2 teaspoons dried parsley
1 eggplant, cut into 1/2 inch cubes
salt to taste
1/2 cup grated Parmesan cheese
2 zucchini, sliced
1 large onion, sliced into rings
2 cups sliced fresh mushrooms
1 green bell pepper, sliced
2 large tomatoes, chopped
1. Preheat oven to 350 degrees F (175 degrees C). Coat bottom and sides of a 1 1/2 quart casserole dish with 1 tablespoon olive oil.
2. Heat remaining 1 tablespoon olive oil in a medium skillet over medium heat. Cook and stir garlic until lightly browned. Mix in parsley and eggplant. Cook and stir until eggplant is soft, about 10 minutes. Season with salt to taste.
3. Spread eggplant mixture evenly across bottom of prepared casserole dish. Sprinkle with a few tablespoons of Parmesan cheese. Spread zucchini in an even layer over top. Lightly salt and sprinkle with a little more cheese. Continue layering in this fashion, with onion, mushrooms, bell pepper, and tomatoes, covering each layer with a sprinkling of salt and cheese.
4. Bake in preheated oven for 45 minutes.
Balsamic Grilled Zucchini
Ready In: 15 Minutes
2 zucchinis, quartered lengthwise
2 teaspoons olive oil
1/2 teaspoon garlic powder
1 teaspoon Italian seasoning
1 pinch salt
2 tablespoons balsamic vinegar
1. Preheat grill for medium-low heat and lightly oil the grate.
2. Brush zucchini with olive oil. Sprinkle garlic powder, Italian seasoning, and salt over zucchini.
3. Cook on preheated grill until beginning to brown, 3-4 minutes per side. Brush balsamic vinegar over the zucchini and continue cooking 1 minute more. Serve immediately.
Tomato Zucchini Casserole
Ready In: 1 Hour 15 Minutes
1/2 cup grated Parmesan cheese
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
2 cloves garlic, minced
salt and pepper to taste
2 medium zucchinis, thinly sliced
5 plum tomatoes, thinly sliced
1/4 cup olive oil
2 tablespoons finely chopped onion
1/4 cup fine bread crumbs
Directions: 1. Preheat oven to 375 degrees F (190 degrees C). Pam spray a 9×9-inch pan. 2. In a large bowl, combine Parmesan, oregano, basil, and garlic. Season with salt and pepper, and set aside. 3. Arrange half of the zucchini slices in the pan. Sprinkle 1/4 of the cheese and herb mixture on top. Arrange half of the tomatoes, and top with another 1/4 of the cheese mixture. Repeat layers. 4. put oil in a skillet over medium heat, stir in onions, and cook until soft and translucent. Stir in breadcrumbs Sprinkle on top of casserole. 5. Cover loosely with foil, and bake in a preheated oven for 25 minutes. Remove foil, and bake until the top is crusty and the vegetables are tender, about 20 minutes.
Zucchini Noodles with Pesto & Pine Nuts
Serves 4 as a side
3 large zucchini (about 2 ½ pounds)*
2 tablespoons homemade or store-bought Pesto, best quality
2 tablespoons freshly grated Parmesan cheese
2 tablespoons pine nuts or chopped walnuts, toasted until golden*
Salt and freshly ground black pepper to taste
2 teaspoons extra virgin olive oil
1. Using a vegetable peeler, press firmly and peel zucchini into long, wide ribbons. Work your way around the zucchini and stop when you get to the seeds.
2. Lightly coat a non-stick pan with olive oil and heat to medium-high heat. Add the zucchini “noodles” to pan and gently stir for about 1-2 minutes, until just al dente.
3. In a medium bowl, combine the cooked zucchini, pesto sauce, Parmesan cheese and toasted nuts. Season with salt and pepper to taste (be sure to add enough salt to bring out all the flavors), then serve.
*Be sure to get the largest zucchini possible; it makes for nicer ribbons.
1 tablespoon olive oil
2 medium zucchini (about 1 1/2 pounds), halved crosswise, and cut lengthwise into 1/2-inch-thick spears
Coarse salt and freshly ground pepper
2 tablespoons fresh lemon juice
1/2 teaspoon dried dill
Heat oil in a large skillet over medium-high heat. Add zucchini, and season generously with salt and pepper. Cook, tossing frequently, until zucchini is crisp-tender and starting to brown, 4 to 6 minutes. Add lemon juice and dill. Cook, tossing, about 1 minute more.
Zucchini with Lentils and Roasted Garlic
1 cup (175 g) yellow mung lentils, rinsed and drained
½ teaspoon ground turmeric
2 teaspoon salt
4 cups (1 liter) water
2 tablespoons oil
6 large garlic cloves, crushed
1 teaspoon cumin seeds
1 small onion (about ¼ lb/125 g), thinly sliced
4 small zucchini (about 1 lb/500 g), cut into ¼-in (6-mm)-thick half-moons
1 tablespoon ground coriander
1 tablespoon ground cumin
½ teaspoon paprika
2 tablespoons chopped fresh coriander leaves (cilantro)
1. Place the lentils, turmeric, salt and water in a large saucepan. Bring it to boil, skimming off any surface scum that collects on the top. Reduce the heat and simmer, covered, until the lentils are cooked, about 15 to 20 minutes. Transfer to a serving bowl. Cover the bowl and keep warm.
2. In a medium saucepan, heat the oil over medium heat. Add the garlic and sauté until golden brown. Add the cumin seeds—they should sizzle upon contact with the hot oil. Quickly add the onion and zucchini and cook for 10 to 15 minutes.
3. Add the ground coriander and cumin and continue to cook until the zucchini is cooked, about 10 minutes
4. Remove the pan form the heat, add the paprika, and immediately pour over the hot lentils. Swirl lightly to mix and sprinkle on the fresh coriander leaves.