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Recipes

Potatoes Colcannon

November 1, 2020 Jennifer Recipes
Potatoes Colcannon

Potatoes Colcannon

Potatoes Colcannon is an Irish dish of mashed potatoes and kale or cabbage. In this version, we've added turnips for a boost of nutrition and flavor. This is a very adaptable recipe – sees notes below for other recipe modification ideas.
Colcannon is traditionally served on Halloween (a holiday with ancient Celtic origins) and is one of many fortune-telling foods served that day. A coin, ring or other item was often hidden inside and whatever trinket you found in your potatoes predicted your future. A coin meant wealth in the coming year, a ring meant you were soon to wed, etc… Due to the risk of choking or swallowing foreign objects, we don't recommend this practice!
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Side Dish
Servings 6
Calories 262.3 kcal

Ingredients
  

  • 2 pounds potatoes Russet (or Yukon Gold – see notes below) peeled and cut into chunks – 2 quarter; dice or larger
  • 1 pound turnips peeled and cut into 1 quarter; chunks (optional)
  • 6 Tablespoons butter divided
  • 1 bunch scallions sliced thinly
  • 1 bunch kale stems removed, leaves washed and chopped
  • 1/2 cup milk as needed
  • salt and pepper to taste, plus a scant dusting of nutmeg, if desired

Instructions
 

  • In a medium pot, cover the potatoes and turnips with salted cold water. Bring to a boil and cook for 20 to 25 minutes, until tender. Drain well. Transfer to a large bowl, dot with 3 Tbs. of butter and mash coarsely.
    Mashing Potatoes
  • Meanwhile, in a large skillet, heat 3 Tbs. of butter over medium-high heat. Add scallions and cook for 3-5 minutes to soften, stirring frequently. Add kale and cook for another 6 minutes more over medium heat, stirring frequently.
  • Add kale/scallion mixture to the mashed potatoes and turnips. Stir sparingly to combine. If mixture is light and dry, add milk a bit at a time, stopping to test after each addition. Add spices and enjoy!

Video

Notes

  • Yukon Gold potatoes, with skin on, may substitute for Russets. Due to high moisture content, milk may not be needed.
  • If turnips are not available, substitute additional potatoes.
  • Onions or leeks may substitute for scallions – quarter (lengthwise for leeks) and slice thinly – roughly 1.5 cups.
  • Well-dried cabbage may substitute for kale.
NUTRITION:
Per serving (1/6 of recipe). Calories 261; Total Fat 12.2g; Sat Fat 7.3g; Sodium 177mg; Total Carbs 35g; Fiber 5g; Total Sugar 5g; Added Sugar 0g; Protein 5g; Potassium 946mg; Calcium 10%DV; Vit A 65%DV; Vit C 62%DV; Vit B6 38%DV; Vit K 138%DV.
Nutrition Facts
Potatoes Colcannon
Amount per Serving
Calories
262.3
% Daily Value*
Fat
 
12.4
g
16
%
Saturated Fat
 
7.6
g
38
%
Sodium
 
177.3
mg
8
%
Potassium
 
925.2
mg
20
%
Carbohydrates
 
34.5
g
12
%
Fiber
 
4.8
g
17
%
Sugar
 
5.2
g
Protein
 
5.5
g
11
%
Vitamin A
 
2587.2
µg
287
%
Vitamin C
 
72.4
mg
80
%
Vitamin D
 
0.5
µg
3
%
Vitamin K
 
164.8
µg
137
%
Calcium
 
102.5
mg
8
%
Iron
 
1.8
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword potato
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“Three Sisters” Stew

November 1, 2020 Jennifer Recipes
Winter Squash Three Sisters Stew

“Three Sister’s” Stew

"Three sisters" is so-called because Native Americans traditionally interplanted corn, beans and squash in the same mound. The 3 thrive together because corn provides a natural pole for the beans to climb, beans fix nitrogen in the soil, and squash leaves shade the ground to retain moisture and prevent the growth of weeds.
Adapted from: VegKitchen.com/recipes/three-sisters-stew
Print Recipe Pin Recipe
Prep Time 25 minutes
Cook Time 55 minutes
Total Time 1 hour 20 minutes
Course Main Course
Cuisine Native American
Servings 8
Calories 130.3 kcal

Equipment

  • 1 vegetable peeler
  • 1 soup pot
  • 1 knife
  • 1 sheet pan

Ingredients
  

  • 1 butternut squash (large) about 2 pounds
  • 2 Tbs. oil
  • 1 onion medium chopped
  • 2 to 4 cloves garlic minced
  • 2 14 oz cans tomatoes 14 to 16 oz. diced tomatoes, with liquid
  • 1 can pinto beans drained and rinsed
  • 2 cups corn kernels from 2 large or 3 medium ears, or frozen
  • 1 cup low-sodium vegetable stock or water
  • 1 or 2 small hot peppers seeded and minced, or one 4-ounce can chopped mild green chilies
  • 2 tsp. ground cumin
  • 2 tsp. chili powder
  • 1 tsp. oregano
  • Salt and freshly ground black pepper

Instructions
 

  • Preheat the oven to 375 degrees F.
  • Wash squash and pierce squash with a knife in several places. Wrap squash in aluminum foil and place on a sheet pan in the oven. Bake for 25 to 30 minutes. The goal is to partially cook the squash so that it is easy to peel and cut.
  • When cool enough to handle, peel the squash. Cut in half lengthwise and scrape out the seeds and fibers (clean the seeds for roasting, if you'd like). Then cut into large dice.
  • Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.
  • Add the squash and all the remaining ingredients (except the salt and pepper) and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes. Season to taste with salt and pepper.
  • If time allows, let the stew stand for 1 to 2 hours before serving, then heat through as needed. The stew should be thick and very moist but not soupy; add additional stock or water if needed. Enjoy!

Video

Notes

Nutrition: The nutritional information is automatically calculated and can vary based on ingredients and products used.
Per serving (1/8 of recipe): 192 Calories; Tot Fat 4.6g; Sat Fat 0.7g; Sodium 263mg; Potassium 559mg; Carbs 34g; Fiber 8g; Sugar 9g; Protein 6g; Calcium 105mg; Vit A 444% DV; Vit C 32% DV.
Nutrition Facts
"Three Sister's" Stew
Amount per Serving
Calories
130.3
% Daily Value*
Fat
 
4.6
g
6
%
Saturated Fat
 
0.4
g
2
%
Sodium
 
222.5
mg
10
%
Potassium
 
514.8
mg
11
%
Carbohydrates
 
23.3
g
8
%
Fiber
 
4
g
14
%
Sugar
 
5.2
g
Protein
 
2.9
g
6
%
Vitamin A
 
10598.8
µg
1178
%
Vitamin C
 
45.8
mg
51
%
Vitamin K
 
11
µg
9
%
Calcium
 
78.9
mg
6
%
Iron
 
2.3
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword acorn squash, corn, green beans, winter squash
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Herb Roasted Parmesan Acorn Squash

November 1, 2020 Jennifer Recipes
Roasted Acorn Squash

Herb Roasted Parmesan Acorn Squash

Adapted from: www.TheRealFoodRDs.com
Called winter squash because they can be stored for use during the winter. They are harvested mature, when the skin and seeds have become hard. Some varieties are pumpkin, Hubbard, butternut, acorn, and spaghetti squash. Low in calories, fat-free, rich in vitamins, minerals and fiber. The darker the flesh, the higher the amount of Vitamin A.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course, Side Dish
Servings 4
Calories 108.1 kcal

Ingredients
  

  • 1 acorn squash 1 large or 2 small
  • 1/3 cup parmesan cheese shredded
  • 1 tsp. each of dried herbs rosemary or thyme or oregano or some combo
  • 1 Tbsp. butter clarified* butter melted; or good quality oil
  • 1/2 tsp. garlic powder
  • 1/4 tsp. salt + more to taste
  • 1/8 tsp. black pepper

Instructions
 

  • Preheat oven to 400 degrees F.
  • Cut acorn squash in half and scoop out the seeds.
  • Then slice each half into ½ inch thick slices.
  • In a large bowl, combine all of the ingredients and toss well to combine.
  • Lightly oil a large sheet pan or cover with parchment. Transfer squash onto the sheet pan.
  • Bake in the oven for 25 minutes or until squash is cooked through and parmesan cheese is crispy and slightly brown. Enjoy each roasted slice, including the skin!

* Clarified Butter

  • To clarify butter, melt 1 stick and then pour into a wide-mouth cup. Place the cup into the fridge until butter hardens.
  • The bottom white layer is milk and milk solids. Pour/scrape off this layer and discard. The remaining yellow layer is clarified butter and may be used for high-heat cooking without burning. Leftover clarified butter keeps well in the fridge 4-6 months.

Video

Notes

NUTRITION
Per serving (1/4 of recipe): Calories 114; Total Fat 6g; Sat Fat 3.8g Sodium 262mg; Potassium 396mg; Carbs 12g; Fiber 2 g; Sugar 0g; Protein 4g; Calcium 160mg; Vit A 21% DV; Vit C 14% DV.
* For a sweeter alternative to recipe above, replace savory herbs with 1/4 tsp cinnamon, 1/4 tsp nutmeg and 1/4 tsp red pepper flakes (optional). Replace parmesan with 2 Tbsp brown sugar or maple syrup.
Nutrition Facts
Herb Roasted Parmesan Acorn Squash
Amount per Serving
Calories
108.1
% Daily Value*
Fat
 
5.4
g
7
%
Saturated Fat
 
3.3
g
17
%
Sodium
 
283.6
mg
12
%
Potassium
 
383.9
mg
8
%
Carbohydrates
 
12.8
g
4
%
Fiber
 
2.1
g
8
%
Sugar
 
0.1
g
Protein
 
4.1
g
8
%
Vitamin A
 
599.7
µg
67
%
Vitamin C
 
12.5
mg
14
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
21.1
µg
18
%
Calcium
 
157.5
mg
12
%
Iron
 
2.3
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword acorn squash, squash, winter squash
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Bell Pepper and Lentil Salad

September 10, 2020 Jennifer Recipes

Bell Pepper and Lentil Salad

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Prep Time 30 minutes
Cooling Time 1 hour 15 minutes
Total Time 1 hour 45 minutes
Course Salad
Servings 4 servings
Calories 292.4 kcal

Ingredients
  

  • 1/2 lb lentils about 1 cup dried green or brown
  • 2 cloves garlic finely chopped
  • 1/4 cup vinegar
  • 2 Tbsp olive oil or vegetable oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper ground
  • 1 tsp grainy brown prepared mustard (optional)
  • 2 bell pepper sweet bell peppers, red & yellow preferred, cored, seeded and cut into 1/2 inch pieces
  • 1 carrots (medium), finely chopped
  • 1/2 onion (small), finely chopped
  • 1/4 cup parsley chopped, fresh (optional)

Instructions
 

  • Rinse the lentils well and pick over to remove any debris or pebbles. Place lentils and garlic in a medium saucepan. Cover with 4 cups water and bring to a boil. Turn heat to medium-low and cover pot. Simmer until lentils are tender but not mushy, about 20 to 25 minutes.
  • While lentils are cooking, mix together vinegar, oil, salt, pepper and mustard in a small bowl or glass jar. Set aside.
  • Chop the bell peppers, carrot, onion and parsley (optional) and set aside.
  • When lentils are done, drain well and place in a large mixing bowl. Let cool for 15 minutes.
  • Add chopped vegetables and vinegar/oil mixture to the cooked lentils. Toss all ingredients gently, but well. Refrigerate for 1 hour to let flavors blend, before serving.

Video

Notes

Nutrition Facts for 1 Serving:
Calories 272; Fat 7.6 g; Protein 13.3 g; Carbohydrate 40 g; Sugars 7 g; Fiber 7 g; Sodium 178 mg; Potassium 621 mg.; Iron 22% DV; Vit C 246% DV; Vit K 91% DV; Vit A 86% DV.
Nutrition Facts
Bell Pepper and Lentil Salad
Amount per Serving
Calories
292.4
% Daily Value*
Fat
 
7.8
g
10
%
Saturated Fat
 
1.1
g
6
%
Sodium
 
164.4
mg
7
%
Potassium
 
735.3
mg
16
%
Carbohydrates
 
40.4
g
13
%
Fiber
 
19.1
g
68
%
Sugar
 
3.9
g
Protein
 
15.7
g
31
%
Vitamin A
 
3105.8
µg
345
%
Vitamin C
 
57.7
mg
64
%
Vitamin K
 
75
µg
63
%
Calcium
 
53.8
mg
4
%
Iron
 
4.8
mg
27
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword bell pepper, bell peppers, lentils, peppers
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Carrot-Chickpea Burgers

September 10, 2020 Jennifer Recipes

Carrot-Chickpea Burgers

Print Recipe Pin Recipe
Prep Time 25 minutes
Cook Time 15 minutes
Total Time 40 minutes
Course Main Course
Servings 5 burgers, or 10 sliders
Calories 87.3 kcal

Ingredients
  

  • 1 15 oz can chickpeas (garbanzo beans), rinsed and drained
  • 2 Tbsp olive oil or vegetable oil
  • 1 onion (small) – finely chopped
  • 1-1/2 cups carrots shredded, about 3 medium
  • 1/4 tsp salt
  • 1/2 cup zucchini diced
  • 1/2 cup red pepper diced
  • 2 cloves garlic finely chopped
  • 1/2 tsp ground cumin or curry powder, optional
  • 1 egg beaten
  • 1/4 cup fresh parsley chopped, or 2 Tbsp dried
  • 1/2 tsp black pepper ground

Instructions
 

  • Put drained chickpeas into a large bowl and mash with a potato masher, or the back of a heavy spoon, until broken down but still a bit chunky. Set aside.
  • Heat 1 Tbsp oil in a skillet over medium-high heat. Add the onion, carrots and salt. Cook, stirring occasionally, until softened, about 5-6 minutes. Add the zucchini, red pepper, garlic and cumin or curry powder. Cook, stirring often, for 2 more minutes. Add skillet mixture to the bowl of mashed chickpeas and stir to combine.
  • Add the egg, parsley and black pepper to the bowl. Mix all together well. Form five 1-inch thick burgers or 10 sliders from the mixture.
  • Wipe skillet with a paper towel and heat another 1 Tbsp oil over medium heat. Add the burgers. Cook, turning once, until golden brown and heated through, about 4 minutes on each side.

Video

Notes

Nutrition Info:
Per serving (5 servings total): Calories – 174; Total Fat – 8 g; Sat Fat – 1.2 g; Protein – 6 g; Carbohydrate – 20 g; Fiber – 6 g; Sugar – 6 g; Sodium – 164 mg; Potassium – 313 mg.
Nutrition Facts
Carrot-Chickpea Burgers
Amount per Serving
Calories
87.3
% Daily Value*
Fat
 
6.7
g
9
%
Saturated Fat
 
1.1
g
6
%
Sodium
 
142.5
mg
6
%
Potassium
 
165.6
mg
4
%
Carbohydrates
 
5.5
g
2
%
Fiber
 
1.3
g
5
%
Sugar
 
2.6
g
Protein
 
2
g
4
%
Vitamin A
 
2929.9
µg
326
%
Vitamin C
 
28
mg
31
%
Vitamin D
 
0.2
µg
1
%
Vitamin K
 
55.9
µg
47
%
Calcium
 
20.5
mg
2
%
Iron
 
0.7
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword carrots
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Jalapeño Poppers

Tex Mex Jalapeños

September 10, 2020 Jennifer Recipes

Tex Mex Jalapeños

Print Recipe Pin Recipe
Cook Time 12 minutes
Course Appetizer, Side Dish, Snack
Servings 6 servings
Calories 212.7 kcal

Ingredients
  

  • 6 jalapeño pepper
  • 1/2 cup cheddar cheese
  • 1/2 cup refried beans canned or homemade
  • 2 Tbsp cream cheese
  • 1 tsp chili powder
  • 1/4 tsp salt
  • 1 cup tortilla chips crushed
  • ¼ cup sour cream or plain yogurt, optional

Homemade Refried Beans ingredients

  • 1 16 oz. can pinto beans or black beans – rinsed
  • ½ onion (small) – diced
  • 2 garlic cloves chopped
  • 1 Tbsp oil

Instructions
 

  • Halve 6 jalapeños lengthwise
  • Remove the seeds
  • If making homemade refried beans:
    – Sauté the onions in the oil in a medium sized pan until golden.
    – Add the garlic and cook for 1 minute
    – Add the beans and cook for 3 minutes
    – Mash beans in the pan with a potato masher or fork to your desired texture.
  • Combine 1/2 cup shredded cheddar cheese with 1/2 cup refried beans and 2 tablespoons cream cheese
  • Add 1 teaspoon chili powder
  • Add 1/4 teaspoon salt
  • Mix to combine
  • Divide among the pepper halves
  • Press the filling in crushed tortilla chips and place chip-side up on a baking sheet
  • Bake at 425 degrees F until the filling is bubbling, about 12 minutes. Top with sour cream or yogurt.

Video

Notes

Nutrition Information:
Calories 148, Fat 9 g, Carbohydrates 12g, Protein 5 g, Sodium 263mg, Potassium123mg
Nutrition Facts
Tex Mex Jalapeños
Amount per Serving
Calories
212.7
% Daily Value*
Fat
 
11.9
g
15
%
Saturated Fat
 
3.7
g
19
%
Sodium
 
378.1
mg
16
%
Potassium
 
287.5
mg
6
%
Carbohydrates
 
22
g
7
%
Fiber
 
4.2
g
15
%
Sugar
 
4.2
g
Protein
 
6.2
g
12
%
Vitamin A
 
749.6
µg
83
%
Vitamin C
 
96.7
mg
107
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
15.2
µg
13
%
Calcium
 
128.4
mg
10
%
Iron
 
1.2
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Jalapeño Peppers, peppers
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Baked Corn Muffins

Fresh Corn Muffins

September 7, 2020 Edie Kwasnoski Recipes

Fresh Corn Muffins

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Prep Time 10 minutes
Course Breakfast, Side Dish
Servings 12 regular or 24 mini muffins
Calories 158.8 kcal

Ingredients
  

  • 1 1/4 cup flour
  • 3/4 cup corn meal yellow
  • 1/4 cup sugar
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • black pepper A few grinds, or a pinch of cayenne
  • 1 cup buttermilk * or milk
  • 3 Tablespoons oil
  • 1 egg
  • 2/3 cup corn kernels cut off the cob – about 1 ear of corn

Instructions
 

  • Preheat the oven to 400° F
  • Grease your muffin pan
  • Blend the following in a large bowl: flour, cornmeal, sugar, baking powder, salt and pepper.
  • In a smaller bowl, blend buttermilk, oil and egg.
  • Make a well in the center of the flour mixture and pour the liquid mix into it, stirring gently until everything is blended. Don’t over-stir; that will make a tough muffin.
  • Gently mix in the corn kernels.
  • Fill the muffin cups. For regular muffins, bake for 15-20 minutes, for mini muffins bake for 8-12 minutes. Muffins are done when golden brown and a toothpick inserted comes out clean.

Video

Notes

Nutrition Facts for 1 Regular Muffin: Calories 148; Fat 4.8 g; Protein 3.5 g; Carbohydrate 23 g; Fiber 1 g; Sodium 207 mg; Potassium 92 mg.
*Homemade buttermilk = 1 Tbs. white vinegar + enough milk to measure 1 cup. Let stand 5 minutes.
 
Nutrition Facts
Fresh Corn Muffins
Amount per Serving
Calories
158.8
% Daily Value*
Fat
 
5.4
g
7
%
Saturated Fat
 
0.9
g
5
%
Sodium
 
194.6
mg
8
%
Potassium
 
96.6
mg
2
%
Carbohydrates
 
24.3
g
8
%
Fiber
 
1.5
g
5
%
Sugar
 
5.7
g
Protein
 
3.7
g
7
%
Vitamin A
 
75.3
µg
8
%
Vitamin C
 
0.5
mg
1
%
Vitamin D
 
0.3
µg
2
%
Vitamin K
 
2.5
µg
2
%
Calcium
 
66.2
mg
5
%
Iron
 
1.1
mg
6
%
Added Sugar
 
4.2
g
8
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword corn, muffins
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Chilled Sweet Corn Soup

September 5, 2020 Edie Kwasnoski Recipes

Chilled Sweet Corn Soup

Nutrition Information: Calories 97, Fat 4.7 g, Protein 2.3 g, Carbohydrates 14 g, Potassium 193 mg, Sodium 101 mg, Fiber 2g
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course, Side Dish
Servings 6 servings
Calories 115.3 kcal

Ingredients
  

  • 3 corn ears fresh sweet yellow corn, shucked
  • 2 tablespoons butter unsalted
  • 1/2 cup yellow onion chopped, from 1 medium onion
  • 1 teaspoon garlic chopped, about 2 garlic cloves
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 cup water
  • 2 tablespoons olive oil extra-virgin
  • 1 teaspoon vinegar white wine
  • 2 tablespoons butter unsalted
  • Toppings: diced red pepper

Instructions
 

  • Cut kernels from corncobs; place in a bowl. Using the large holes of a box grater, scrape liquid and pulp from cobs into another bowl. Discard cobs.
  • Melt butter in a medium saucepan over medium-high. Add onion, and cook, stirring often, until tender, about 4 minutes. Stir in corn kernels, garlic, salt, and pepper; cook, stirring occasionally, 3 minutes. Add water and reserved corn liquid and pulp. Bring to a boil over medium-high. Reduce heat to medium-low, and simmer 4 minutes. Transfer to a blender, and add olive oil. Process until smooth, 1-2 minutes.
  • Stir in vinegar; cover and chill 4 to 8 hours. Add diced red pepper and serve.

Video

Notes

Nutrition Information:
Calories 97, Fat 4.7 g, Protein 2.3 g, Carbohydrates 14 g, Potassium 193 mg, Sodium 101 mg, Fiber 2g
Nutrition Facts
Chilled Sweet Corn Soup
Amount per Serving
Calories
115.3
% Daily Value*
Fat
 
12.3
g
16
%
Saturated Fat
 
5.4
g
27
%
Sodium
 
360.1
mg
16
%
Potassium
 
19.5
mg
0
%
Carbohydrates
 
1.6
g
1
%
Fiber
 
0.3
g
1
%
Sugar
 
0.6
g
Protein
 
0.3
g
1
%
Vitamin A
 
233.2
µg
26
%
Vitamin C
 
1.1
mg
1
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
3.7
µg
3
%
Calcium
 
3.1
mg
0
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword corn
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Ultimate Leftover Salad

Ultimate Leftover Salad

August 9, 2020 Jennifer Recipes

Ultimate Leftover Salad

Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 15 minutes
Course Salad
Servings 4
Calories 154.7 kcal

Ingredients
  

Dressing:

  • ¼ cup lemon juice or apple cider vinegar
  • ¼ cup vegetable oil or olive oil
  • 1 tsp maple syrup
  • 1 TBSP spicy or brown mustard
  • salt and pepper to taste

Salad:

  • Whatever you have in your refrigerator – be creative…
  • 4 cups lettuce any kind of mixed greens: Lettuce, Swiss chard, baby kale.
  • ½ cup cucumber
  • 1/4 cup peppers bell peppers
  • ½ cup carrots grated
  • 1/4 cup tomatoes sliced baby or cherry tomatoes
  • 1/4 cup zucchini sliced

Additions:

  • Animal Protein: roasted chicken/turkey
  • Vegetable Protein: tofu, tempeh, pumpkin seeds

Instructions
 

  • Prepare salad by adding the cut greens to a serving bowl (lettuce, chard, kale)
  • Top with all your cut vegetables (tomatoes, cucumbers, peppers, carrot, zucchini)
  • Prepare dressing by adding all ingredients to a glass jar and shaking well.
  • Add the dressing to the salad and toss to coat.
  • Store leftover salad separate from dressing if keeping for later use. The salad will keep in the refrigerator (not dressed) for 2-3 days. Store the leftover dressing for 3-4 days in the refrigerator. The oil will harden when cold, so let it sit out for a few minutes to warm and shake well before using.

Video

Notes

NUTRITION INFO:
Approximate not including additional proteins: Per 1 serving: Calories – 170; Total Fat – 14g; Sat Fat – 2g; Sodium – 30mg; Total Carbs – 11g; Fiber 3g; Sugars – 3g; Protein – 2g US RDA: Vit A 39% Vit C 58% Calcium 26% Folic Acid 46% Vit E 21% Vit K 773%
Nutrition Facts
Ultimate Leftover Salad
Amount per Serving
Calories
154.7
% Daily Value*
Fat
 
14.1
g
18
%
Saturated Fat
 
11.2
g
56
%
Sodium
 
82.3
mg
4
%
Potassium
 
271.9
mg
6
%
Carbohydrates
 
8.2
g
3
%
Fiber
 
2.1
g
8
%
Sugar
 
5
g
Protein
 
1.5
g
3
%
Vitamin A
 
3116.9
µg
346
%
Vitamin C
 
19.7
mg
22
%
Vitamin K
 
25.9
µg
22
%
Calcium
 
23.4
mg
2
%
Iron
 
0.6
mg
3
%
Added Sugar
 
1.8
g
4
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword bell peppers, lettuce, peppers, salad
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Charred Green Beans

Skillet-Charred Green Beans with Salsa

August 9, 2020 Jennifer Recipes

Skillet-Charred Green Beans with Salsa

Try this easy to prepare green bean salad with a little kick from the salsa. Green beans are a common staple in households across the country. They go by several names, some of the most popular ones being snap beans and string beans. Despite their name, however, they’re not always green. The green bean is a type of common bean (Phaseolus vulgaris), and it can be yellow or purple, too.  The legumes are full of antioxidants, including vitamin C, flavonols, and quercetin. These antioxidants fight free radicals in the body, which helps to reduce cell damage and may help to lower your risk of certain health conditions.  Adapted from Cooking Light
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Side Dish
Cuisine American
Servings 4 people
Calories 77.7 kcal

Ingredients
  

  • 1 lb. green beans fresh or frozen
  • 3 teaspoons olive oil
  • ¾ cup tomatoes chopped
  • ¼ cup salsa medium or hot- your choice
  • 1 tablespoon lime juice
  • 1 teaspoon honey or maple syrup
  • 1/8 teaspoon salt
  • ¼ cup pepitas roasted/pumpkin seeds (optional)

Instructions
 

  • Wash the green beans.
  • Trim the stem ends from the green beans.
  • Place the beans into a pot of boiling water and cook for 2 minutes.
  • Remove and add to a bowl of icy water.
  • When cool, pat dry the green beans.
  • Heat 2 teaspoons olive oil in a medium skillet over high.
  • Add green beans; cook, stirring once or twice, until slightly charred, 4 to 5 minutes.
  • Remove from heat.
  • Add chopped tomato, salsa, 1 tablespoon olive oil, fresh lime juice, honey, and salt to green beans in skillet
  • Stir to combine.
  • Top with roasted salted pepitas (optional)

Video

Notes

Nutritional Information:
Calories 136, Fat 10g, Sat.fat 1g, Unsat.fat 8g, Protein 4g, Carbohydrate 11g, Fiber 4g, Sugars 6g, Added sugars 1g, Sodium 200mg, Calcium 5% DV, Potassium 7% DV
Nutrition Facts
Skillet-Charred Green Beans with Salsa
Amount per Serving
Calories
77.7
% Daily Value*
Fat
 
3.3
g
4
%
Saturated Fat
 
0.5
g
3
%
Sodium
 
195.6
mg
9
%
Potassium
 
351.8
mg
7
%
Carbohydrates
 
11.8
g
4
%
Fiber
 
3.7
g
13
%
Sugar
 
6.6
g
Protein
 
2.6
g
5
%
Vitamin A
 
1093.2
µg
121
%
Vitamin C
 
19.1
mg
21
%
Vitamin K
 
21
µg
18
%
Calcium
 
49.6
mg
4
%
Iron
 
1.3
mg
7
%
Added Sugar
 
5
g
10
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword green beans, salsa
Tried this recipe?Let us know how it was!
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