Free EBook Samples: Free ebook sample of "Healthy Veggies Recipes" by Alejandro Silva

Recipe Summary:

Preparation Time:  15 minutes

Number of Servings:  4

Cups of Fruits and Vegetables Per Person:  0.50

3/4 cup water

1/2 tsp curry powder

2/3 cup couscous

1 cup cubed cooked chicken breast (about 1/2 lb boneless, skinless)

1-1/2 cups cooked (1/2 cup dry) or 1 can (15 oz) garbanzo beans, drained

1/2 cup chopped red cabbage

1/4 cup thinly sliced celery

1/4 cup plus 2 Tbsp fresh orange juice

1 tsp grated orange rind

2 tsp olive oil

1/4 tsp pepper

In a medium saucepan, bring water, salt, and curry powder to a boil; stir in couscous. Remove from heat; let stand, covered, 5 minutes. Fluff with a fork. Add chicken, garbanzos, cabbage, onions, and celery. Combine orange rind, orange juice, olive oil, and pepper in a small bowl; stir with a wire whisk until blended. Add to couscous mixture; toss well. Serve immediately or chill.

Recipe Summary:

Preparation Time:  30 minutes

Number of Servings:  12

Cups of Fruits and Vegetables Per Person:  0.50

1 ripe avocado, peeled and seeded

1 medium onion, julienne

2 large green peppers, julienne

2 large red peppers, julienne

1 cup fresh cilantro, finely chopped

1-1/2 cups fresh tomato salsa (see below)

12 flour tortillas

 non-stick cooking spray

Fresh Tomato Salsa

1 cup diced tomatoes

1/3 cup diced onions

1/2 clove garlic, minced

2 tsp cilantro

1/3 tsp chopped jalapeño peppers

1/2 tsp lime juice

 pinch of cumin

Prepare salsa as listed below. Spray skillet with cooking spray. Lightly sauté onion and green and red peppers. Cut avocado into 12 slices. Warm tortillas in oven and fill with peppers, onions, avocado slices and salsa. Fold tortillas and serve.

Fresh Tomato Salsa

Mix together all ingredients and refrigerate in advance.

Recipe Summary:

Preparation Time:  30 minutes

Number of Servings:  4

Cups of Fruits and Vegetables Per Person:  0.50

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Mix cottage cheese and egg substitute together; set aside. In large non-stick frying pan over medium heat, sauté onions in oil for 5 minutes, or until soft. Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture softens. Set vegetable aside. Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed. As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Recipe Summary:

Preparation Time:  25 minutes

Number of Servings:  4

Cups of Fruits and Vegetables Per Person:  0.50

1/2 cup vertically sliced onion

1 cup thinly sliced carrots (2 medium)

1 tsp vegetable oil

1 tsp dried basil, crushed

1 cup fresh or frozen Chinese pea pods

1 Tbsp water

1 Golden Delicious or Criterion apple (medium), cored and thinly sliced

Stir-fry onion, carrots and basil in oil in non-stick skillet until carrots are tender. Stir in pea pods and water; stir-fry 2 minutes. Remove from heat; stir in apples, Serve hot.

Recipe Summary:

Preparation Time:  1 hour, 20 minutes

Number of Servings:  6

Cups of Fruits and Vegetables Per Person:  1.50

8 large tomatoes, peeled

1 large cucumber, peeled, seeded and finely diced

1 large green bell pepper, finely chopped

1 medium-size red onion, minced

3 Tbsp red wine vinegar

1 Tbsp olive oil

3 Tbsp lemon juice

2-1/2 Tbsp chopped fresh parsley or 2 tsp dried basil

 salt and fresh ground pepper to taste

 tabasco sauce to taste

To peel the tomatoes, submerge them in boiling water for 15 seconds. Place into a colander and rinse under cold water. The skins should slip right off. Core the tomatoes and gently squeeze out the seeds. Coarsely chop half of the tomatoes and puree the other half in a food processor. Combine the puree and chopped tomatoes in a large mixing bowl. Blend the remaining ingredients with the tomatoes. Cover and refrigerate for several hours before serving. Serve chilled; garnish with herbed croutons if desired.

Recipe Summary:

Preparation Time:  30 minutes

Number of Servings:  6

Cups of Fruits and Vegetables Per Person:  1.50

2 tsp olive oil

1-1/2 cup chopped onion

3 garlic cloves, minced

1 green pepper, coarsely chopped

1 red pepper, coarsely chopped

1 tsp ground cumin

2 tsp chili powder

1/8 tsp cayenne powder

1 cup frozen or fresh corn kernels

15 oz can dark red kidney beans, rinsed and drained

15 oz can black beans, rinsed and drained

1 cup no added salt tomato sauce

4 oz can diced green chilies, drained

 nonstick cooking spray

6 corn tortillas

1 cup fat free ricotta cheese

3/4 cup low fat cheddar cheese, shredded

In large skillet, heat oil over medium high heat. Sauté onion, garlic, and peppers for 5 minutes. Stir in spices and sauté 1 additional minute. Remove from heat. Mix in corn, beans, tomato sauce, and diced green chilies. Spray 13” x 9” dish with cooking spray. Place 3 tortillas in the dish arranging to cover the bottom. Spoon in half of the corn mixture, and spread ½ cup ricotta cheese on top. Sprinkle with half of the cheddar cheese. Repeat layers, using up all the ingredients. Cook, uncovered at 350°F for 45 minutes, until casserole is thoroughly heated and cheddar cheese has melted. Let stand 5 minutes before serving.

Recipe Summary:

Preparation Time:  30 minutes

Number of Servings:  8

Cups of Fruits and Vegetables Per Person:  1.00

2 Tbsp olive oil

1 cup chopped onion

2 cloves garlic, minced

2 14-1/2 oz can no salt added stewed tomatoes, undrained

1 15 oz can low sodium vegetable broth

3 cups water

1 15 oz can cannellini beans, drained

1 15 oz can red kidney beans, drained

1 cup diced green pepper

1/4 cup chopped fresh parsley

1 tsp basil leaves

1/4 tsp black pepper

1/2 tsp oregano

1 tsp rosemary

4 oz uncooked small shell pasta

Heat oil in large pot or Dutch oven over medium heat until hot; add onion and garlic. Cook until onion is translucent. Stir in tomatoes with liquid, broth, beans, parsley, basil, pepper, oregano, and rosemary. Bring to a boil, stirring occasionally, and then reduce heat to low. Simmer, covered for 10 minutes. Add pasta and simmer for 10 to 12 minutes until pasta is tender. Serve immediately with whole wheat bread and side salad.

Recipe Summary:

Preparation Time:  30 minutes

Number of Servings:  2

Cups of Fruits and Vegetables Per Person:  1.50

1 cup broccoli florets

1 cup sliced carrots

1 cup sliced zucchini

1 cup macaroni or rotini pasta

1 Tbsp flour (for sauce)

1 Tbsp margarine (for sauce)

1 cup skim milk (for sauce)

1/4 tsp dried basil (for sauce)

1/8 tsp black pepper (for sauce)

2 Tbsp Parmesan cheese (for sauce)

Steam vegetables until crisp-tender, and cook macaroni according to package directions. In a small saucepan, melt margarine and blend in flour. Gradually stir in milk and seasoning. (Do not add cheese at this time.) Cook over medium heat, stirring constantly, until sauce thickens. Remove from heat and blend in cheese. Pour over hot vegetables. Add macaroni and mix together.

Recipe Summary:

Preparation Time:  25 minutes

Number of Servings:  6

Cups of Fruits and Vegetables Per Person:  1.00

9 small new potatoes, diced

2 cups frozen green beans, cooked and drained

4-1/2 cups of mixed salad greens

1 14-oz can artichokes, drained, rinsed, and chopped

2 medium tomatoes

2 hard-boiled eggs, sliced

2 6-oz cans of tuna in water