Crunchy Stuffed Zucchini

Serves 4

30 minutes or fewer

Chickpeas and vegetables get baked into zucchini shells with a crunchy topping.

4 large zucchini, halved lengthwise

1  Tbs. olive oil

1  medium onion, chopped

(1½ cups)1 red bell pepper, chopped (1 cup)

1 cup cooked chickpeas

3  tomatoes, chopped (1 cup)

2 tsp. dried thyme

1  cup shredded reduced-fat Cheddar cheese

4  oz. low-fat plain yogurt

½ tsp. paprika

½ cup crushed potato chips

1 | Preheat oven to 400°F. Scoop out seeds and flesh from zucchini to create 1/4-inch-thick shell. Chop flesh, and set aside. Place zucchini shells in baking dish coated with cooking spray.

2 | Heat oil in large skillet over medium heat. Add onion, bell pepper, chickpeas, tomatoes, thyme, and chopped zucchini, and sauté 5minutes, or until tender.

3 | Fill each zucchini shell with 1/2 cup chickpea mixture. Stir together cheese, yogurt, and paprika in small bowl. Spoon 2 Tbs. cheese mixture atop stuffing in each zucchini, then sprinkle each with 1 Tbs. crushed potato chips. Bake 20 minutes, or until stuffed zucchini are heated through and crispy on top.

Crédit: Copyright © 2015 Cruz Bay Publishing. Inc., an Active Interest Media company.


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Chicken Vegetable Stir Fry

 

Ingredients

1 cup quinoa
2 cups + 1 cup vegetable broth
¼ teaspoon Kosher salt
2 teaspoons + 1 tablespoon vegetable oil
1 pound chicken breasts, patted dry and sliced thin
2 cups shredded carrots
3 cups broccoli florets
1 orange or red bell pepper, seeded, stemmed and sliced thin
2 tablespoons low-sodium soy sauce
1 tablespoon minced, peeled ginger
2 teaspoons honey
1 tablespoon corn starch
3 tablespoons rice vinegar

Directions

  1. To cook the quinoa: In a medium pot, combine the quinoa, 2 cups vegetable broth and salt. Set pot over medium-high heat and bring to a boil. Reduce heat and simmer, stirring occasionally until cooked and all of the liquid is absorbed, about 15-20 minutes.
  2. While the quinoa is cooking, prepare the stir-fry. Set a non-stick wok, cast-iron or deep-sided pan over medium-high heat. Add 1 teaspoon of the vegetable oil. Once hot, add half of the chicken. Cook, stirring frequently until no longer pink, about 5 minutes. Remove chicken from the pan and keep warm. Add another teaspoon of vegetable oil and cook remaining chicken. Remove from the pan and combine with other cooked chicken and keep warm.
  3. Add the remaining vegetable oil to the pan. Add the carrots, broccoli and red bell pepper and cook until vegetables are slightly softened, but still crunchy, about 3-4 minutes. Whisk together the remaining vegetable broth, soy sauce, ginger, honey, corn starch and vinegar; add to the pan and bring to boil, cooking until thickened, about 1 minute.
  4. Add the cooked chicken back to the pan and cook an additional 1-2 minutes. (Note: Chicken is done when internal temperature reaches 165°F.) Season with salt to taste.
  5. To serve, portion ½ cup quinoa on each plate and top with 1 cup stir fry mixture. Serve with optional sides such as crushed red peppers, thinly sliced scallions or toasted sesame seeds.

Cooking Notes

  • Reduce the sodium content of the recipe by substituting low-sodium vegetable broth.
  • Save time by purchasing pre-shredded carrots and bagged broccoli florets.
  • To slice chicken easily, freeze it first. Partially freezing the chicken allows the knife to cut through the chicken more efficiently. Allow it to thaw before cooking.
  • For more efficient cooking, cut chicken strips about the same size. If chicken breasts are on the larger side, cut the larger part in half and then cut into strips.

Nutrition Information

Serving size: 1 cup stir-fry and ½ cup quinoa
Serves 6

Calories: 272; Total fat: 8g; Saturated fat: 1g; Cholesterol: 42mg; Sodium: 816mg; Carbohydrates: 30g; Fiber: 5g; Sugars: 5g; Protein: 21g; Potassium: N/A; Phosphorus: N/A

Recipe: Farmers’ Market Pasta Salad

Farmers’ Market Pasta Salad

2 cups halved baby heirloom tomatoes

2 small zucchini, thinly sliced into half moons

1 small red bell pepper, cut into thin strips

1 cup fresh corn kernels

1 cup diced firm, ripe fresh peaches (about 2 medium)

1/2 cup thinly sliced green onions

Parmesan Vinaigrette

1 (8-oz.) package penne pasta*

2 cups shredded smoked chicken (about 10 oz.)

1/3 cup torn fresh basil

1/3 cup torn fresh cilantro

Preparation

1. Toss together first 7 ingredients in a large bowl, and let stand 10 minutes.

2. Meanwhile, prepare pasta according to package directions. Add hot cooked pasta and chicken to tomato mixture; toss gently to coat.

Season with salt and pepper to taste. Transfer to a serving platter, and top with basil and cilantro.

*1 (20-oz.) package refrigerated cheese-filled tortellini may be substituted.

 

Parmesan Vinaigrette

1/2 cup freshly grated Parmesan cheese

1/2 cup olive oil

2 teaspoons lemon zest

3 tablespoons fresh lemon juice

1 tablespoon balsamic vinegar

2 garlic cloves

2 teaspoons freshly ground black pepper

1/2 teaspoon table salt

1/4 cup chopped fresh basil

1/4 cup chopped fresh cilantro

 

Preparation

 

Process Parmesan cheese, olive oil, lemon zest, lemon juice, balsamic vinegar, garlic, pepper, and salt in a blender or food processor until smooth.

 

Add basil and cilantro; pulse 5 or 6 times or just until blended.


Credit: Southern Living June 2013 All Rights Reserved.
Copyright © 2014 Time Inc.

Recipe: Turkey Veggie Meatloaf Cups

Turkey Veggie Meatloaf Cups Recipe

Turkey Veggie Meatloaf Cups
Makes 20 cups

Ingredients

2 cups coarsely chopped zucchini

1 1/2 cups coarsely chopped onions

1 red bell pepper, coarsely chopped

1 pound extra lean ground turkey

1/2 cup uncooked couscous

1 egg

2 tablespoons Worcestershire sauce

1 tablespoon Dijon mustard

                         1/2 cup barbecue sauce, or as needed
Directions

  1. Preheat oven to 400 degrees F (200 degrees C). Spray 20 muffin cups with cooking spray.
  2. Place zucchini, onions, and red bell pepper into a food processor, and pulse several times until finely chopped but not liquefied.
    Place the vegetables into a bowl, and mix in ground turkey, couscous, egg, Worcestershire sauce, and Dijon mustard until thoroughly combined.
    Fill each prepared muffin cup about 3/4 full. Top each cup with about 1 teaspoon of barbecue sauce.
  3. Bake in the preheated oven until juices run clear, about 25 minutes. Let stand 5 minutes before serving.

    Tip:  Add salt, pepper, and  barbeque sauce for a tangy taste.

 

Credit: ALL RIGHTS RESERVED Copyright 2014 Allrecipes.com