VEGETABLES 10
cauliflower, sunflower seeds & water chestnuts, sliced can be added to your Brccoli salads
BROCCOLI~RAISIN~BACON SALAD
4 cups chopped raw broccoli
1 small onion
8 slices crisp bacon
3 Tablespoons vinegar
1 cup plumped raisins
1 cup mayonnaise
1/3 cup sugar
Plump the raisins in boiling water. Chop broccoli and onion finely. Crumble crisply-fried bacon. Combine mayonnaise, vinegar and sugar. Mix well with broccoli, bacon, drained raisins and onions. Let cool in fridge for at least an hour or overnight
BROCCOLI~RAISIN~BACON SALAD #2
3 cups broccoli florets
1/2 c thinly sliced red onion
2 slices bacon
2 T oil, preferably olive
2 T vinegar, preferably white wine
1/4 tsp marjoram
1/4 tsp salt
1/8 tsp pepper
1/4 cup golden raisins
Cook florets until just tender, drain, rinse with cold water, drain. Cook bacon til crisp, drain. Whisk ol & vinegar, marjoram, salt, pepper until combined. Add broccoli, onion & raisins, toss. Break up bacon, sprinkle over salad. I like to let it cool in fridge for at least an hour before serving
BROCCOLI RAISIN BACON SALAD #3
1 lg head broccoli, washed trimmed, use florets only no stems, drain dry
1 c chopped red sweet onion
1/2 c white raisins
1/2 c chopped pecans
1/2 lb bacon fried crisp and crumbled
DRESSING
2 T Red wine vinegar
3/4 c mayonnaise
1/2 c sugar
In a bowl, combine broccoli florets, onions, raisins, pecans and bacon. In a small bowl, combine dressing ingredients, vinegar, mayonnaise and sugar. Mix well and pour over broccoli mixture. Toss gently, refrigerate, covered, overnight and toss gently the next day when ready to serve.
SHREDDED BRUSSEL SPROUTS
1/2 pound sliced bacon
1/4 cup butter
2/3 cup pine nuts
2 pounds Brussels sprouts, cored and shredded
3 green onions, minced
1/2 teaspoon seasoning salt
pepper to taste
Place bacon in a large, deep skillet. Cook over medium-high
heat until crisp. Drain, reserving 2 tablespoons grease,
crumble and set aside. In the same skillet, melt butter in
with reserved bacon grease over medium heat. Add pine nuts,
and cook, stirring until browned. Add Brussels sprouts and
green onions to the pan, and season with seasoning salt and
pepper. Cook over medium heat until sprouts are wilted and
tender, 10 to 15 minutes. Stir in crumbled bacon just
before serving.
BROCCOLI BITES
little broccoli appetizers shaped into balls that are baked (not fried). They can also be made ahead of time and frozen. Can be served warm or cold.
2 (10 ounce) packages frozen chopped broccoli
6 eggs
2 tablespoons dried minced onion
1 teaspoon dried parsley
1/2 teaspoon poultry seasoning
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 cup grated Parmesan cheese
2 cups dry bread crumbs
1/2 cup margarine, softened
1/4 cup milk
Preheat the oven to 350. Cook broccoli according to package directions. Drain, and cool.
In a large bowl, whisk together the eggs, onion, parsley, poultry seasoning, salt and pepper. Stir in the bread crumbs, Parmesan cheese, margarine and milk. Mix in the broccoli last. Let the mixture stand for about 10 minutes. It should thicken, but if not, add a little more bread crumbs. Roll the mixture into small balls, and arrange on a greased baking sheet.
Bake for 15 to 20 minutes in the preheated oven, until firm and lightly toasted.
PARTY TIME BROCCOLI
can substitute Spinach
2 pkg. (10 oz.) frozen chopped broccoli or Spinach
1/2 cup melted butter or margarine
1/2 pkg. (3 oz.) dehydrated onion soup mix
1 cup chopped pecans
1 can (8 oz.) water chestnuts, drained and chopped
1/4 cup seasoned dry bread crumbs
Defrost and drain broccoli. Mix butter, soup mix, pecans and water chestnuts. Stir gently through broccoli. Pour into 2 quart microwave casserole. Cook for 4-10 minutes on High power (100%) until very hot. Sprinkle with crumbs before serving.
OVEN-ROASTED CAULIFLOWER
5 to 6 cups cauliflower florets, about 1 1/2 inches in diameter (from 1 medium cauliflower)
1/4 cup extra-virgin olive oil
1 tablespoon sliced garlic
2 tablespoons lemon juice
1 teaspoon salt
1/2 teaspoon black pepper
2 tablespoons grated Parmesan
Chopped chives, for garnish
Preheat the oven to 500F.
Place the cauliflower florets in a large saute pan or a roasting pan. Drizzle the olive oil over the cauliflower, and season with the garlic, lemon juice, salt and pepper. Place the saute/roasting pan in the oven and cook for 15 minutes, stirring occasionally to ensure even roasting. Remove from the oven and sprinkle with the Parmesan. Garnish with chopped chives and serve immediately while still warm.
BAKED WHOLE CAULIFLOWER
1 large head cauliflower
1/2 cup seasoned bread crumbs
2 tablespoons grated Parmesan cheese
1/4 cup margarine, melted
1/8 teaspoon garlic powder
1/8 teaspoon salt
1 pinch red pepper flakes
1 pinch dried oregano
Clean cauliflower, and trim off leaves and any brown spots. Place the whole head of cauliflower into a steamer basket, place the basket in a large pot, and add one inch of water. Cover, and bring to a boil over medium heat. Cook for about 20 minutes or until tender.
Preheat the oven to 375F. In a medium bowl, mix together the bread crumbs, Parmesan cheese, melted margarine. Season with garlic powder, salt, red pepper flakes, and oregano, and mix well. Place the head of cauliflower into a baking dish, and coat with the breadcrumb mixture.
Bake for about 10 to 15 minutes in the preheated oven, or until golden brown.
FROSTED CAULIFLOWER
1 medium head cauliflower
1/4-1/2 cup low fat mayonnaise
1/4 teaspoon salt (optional)
1-2 teaspoon prepared mustard
1/4 cup grated cheddar cheese
Paprika (optional)
Remove woody base of cauliflower, leaving cauliflower in whole head. Aerate (pierce with knife) the core to make porous. Weigh cauliflower. Place in 2 quart microwave casserole and cook, covered, for 6 minutes per pound on High power (100%). Let stand a few minutes. Salt if desired. Spread cauliflower with mixture of mayonnaise and mustard. Sprinkle with cheese. Heat for 1 minute, or until cheese melts, on Medium-high power (70%). Sprinkle with paprika.
CAULIFLOWER MASHED POTATOES
1 head cauliflower
2 tablespoons butter (or more to taste)
1/2 cup cream
Cut the cauliflower head up into small chunks and steam
until it is very very tender. It should mash up when you
poke it with a fork. Drain any water from the cauliflower
and pat dry with paper towels. In a large bowl, combine
cauliflower, butter and cream. Mash with hand masher or
whip with electric beater until it is the desired
consistency. If it's too lumpy, try putting the whole
mixture in a food processor and processing until it's
smooth and creamy! Season to taste. You have to make sure
to cook the cauliflower just right in order for this to
come out like whipped potatoes, otherwise it will be a bit
lumpy, but still tasty!
Cauliflower Mashed Potatoes has 6 Grams Carbs per 1 Cup
Serving
CREAMY CAULIFLOWER MASHED POTATOES
1 bag frozen cauliflower florets
4-6 oz of cream cheese (to taste)
1/4 cup heavy cream
2-4 oz of butter, softened (to taste)
garlic salt, ranch dressing powder, pepper, vege-sal,
cheddar cheese, parmesan, etc
Microwave cauliflower in microwave safe container and cover
with plastic wrap to keep the steam in (follow instructions
on bag for the most part). Cook until cauliflower is very
well done (soft!) approx. 8-10 minutes). Drain. When
cauliflower is cool enough for you to handle, squeeze as
much water out of it as possible. (You can drain it right
in the plastic wrapper it comes in by poking holes in the
bottom). Next, put the cauliflower into a food processor
(s-blade) and whir on high for a few minutes. Add the cream
cheese, and butter. Mix well; the whole point of this
process is to make the cauliflower creamy and smooth.
Check the consistency. If it is too thick for you, add a
tiny bit of cream, mix, and check again. Too much liquid
and you will end up with soup (hence the draining!)
Ok, now the fun part. Add seasoning to taste. A few shakes
of Ranch dressing powder can really spice it up. Or add
garlic, salt and pepper, cheddar cheese, or a dash of chili
powder. Serve hot/warm... you may need to heat it quickly
in the microwave before serving, but usually it's good to
go to the table.
MOCK MASHED POTATOES
2 10 oz pkgs frozen cauliflower (or fresh 3/4 head)
1 tsp chicken boullion granules
1/4 tsp white pepper
1 tsp minced onion flakes (optional)
2 Tbsp butter
2 Tbsp heavy cream
Preheat oven to 375°F. Cook cauliflower in microwave or on
stovetop until it is VERY done - fall-apart tender.
Drain well and mix cauliflower with all other ingredients
except cream in food processor or with a powerful mixer
(hand or stand). Mixing with mixer will give "lumpier"
results than a food processor. Add
cream slowly and mix again. Spray an ovenproof dish with cooking
spray and put mixture in. Add pats of extra butter or
margarine on top if you like an extra buttery potato, and a
bit of paprika sprinkled on top.
Bake 15 - 20 minutes until hot. Makes 4-6 Servings.
5-7 net grams of carbohydrate per serving.
ALTERNATE VARIATIONS: Instead of using cauliflower, you can
also use Turnips!, peel and dice turnips to
very small squares and boil till extremely tender (just
short of mush!). Use the method above, or skip the oven
step if you prefer since they hold their shape better than
cauliflower. For a
REALLY rich Mock Mashed Potato, add 2 oz Philadelphia Cream
Cheese (softened) before adding to the mixer/food
processor. Adjust carbs accordingly. Turnips have slightly
LESS carbs than cauliflower (and more fiber) so there's no
worry of over-carbing.
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