Looking to lighten up your eating after indulging in heavier holiday foods? Try these four quick, easy and tasty recipes to work in more non-starchy vegetables to your meal rotation.
1. Sweet and Spicy Cucumber Salad
Just a few simple ingredients combine to create this delicious side salad that is low in fat and calories but big on flavor!
Ingredients:
- 2 cups sliced cucumbers
- 2 tablespoons seasoned rice vinegar
- 1 tablespoon lemon juice
- 1/2 teaspoon Tajin seasoning (a chili lime seasoning blend)
Directions: Add the cucumbers to a small to medium sized bowl. Pour the rice vinegar and lemon juice over them and sprinkle with the seasoning. Toss to coat and serve. Chill if not serving immediately.
Makes 2 cups, 4 servings
Serving size 1/2 cup Calories 21 Protein 5 g Carb 5 g Fiber 1 g Sugars 4 g Fat 0 g Saturated fat 0 g Sodium 314 mg
2. Veggie Jambalaya
This vegetarian jambalaya is very easy to make and is so filling with fiber and plant-based protein that you won’t miss the meat!
Ingredients:
- 3 cups chopped red bell pepper
- 3 cups chopped celery
- 1 cup chopped onion
- 1 teaspoon olive oil
- 2 15 oz cans kidney beans (rinsed well)
- 2 15 oz cans black eyed peas (rinsed well)
- 2 cups frozen cauliflower rice
- 1 tablespoon Cajun or Creole seasoning
Directions: Add 1 teaspoon olive oil to a large pan or pot and add the bell pepper, celery, onions, and sauté on medium heat until just before tender (about 10 minutes). Meanwhile cook the cauliflower rice according to package directions and rinse the canned beans, Add the kidney beans, black eyed peas, cooked cauliflower rice and seasoning to the pan and cook on low heat for 5 minutes, stirring occasionally.
Makes 12 cups, 6 servings
Serving size: 2 cups Calories 226 Protein 13 g Carb 37 g Fiber 10 g Sugars 6 g Fat 2 g Saturated fat 1.5 g Sodium 940 mg
3. Red Pepper and Pumpkin Soup
Simple, clean ingredients come together to create a flavorful nutritious soup that is very low in calories and fat, yet surprisingly filling.
Ingredients
- 5 medium red bell peppers, cored, seeded and quartered
- 1/3 cup pumpkin puree (fresh or canned)
- 3 cups vegetable or chicken broth
- ½ teaspoon smoked paprika
- 1/8 teaspoon cayenne pepper (optional)
- ¼ teaspoon salt (optional)
- cooking spray or parchment paper
Directions: Preheat the oven to 400 degrees. Add the peppers to a baking sheet coated with cooking spray or lined with parchment paper. Roast the peppers for10 minutes, flip them over and then roast for another 10 minutes. Remove from oven and set aside to cool. Add half of the cooled peppers and 2 cups of the broth to a blender or food processor and blend on high speed for one minute. Add the rest of the peppers, the last cup of broth and the spices in the blender and blend for another 1-2 minutes until smooth. Put the blended mixture back in a medium pot and warm on medium heat for 4-5 minutes until heated through.
Makes 4 -5 cups, four servings
Serving size: about 1 cup Calories 60 Protein 2 g Carb 15 g Fiber 1 g Sugars 2 g Fat 0 g Saturated fat 0 g Sodium 106 mg
4. Detox Salad
The New Year is a time to begin fresh and for many, to clean up eating habits after indulging over the holidays. This salad is a great side to brighten up your meal, or you can serve it as a main meal atop your favorite greens with added protein like chicken or fish
Ingredients:
- ½ cup carrots shreds (use 1 medium carrot)
- ½ cup raw beet shreds ( use ½-1 medium beet)
- ½ cup chopped apple
- ¼ cup chopped walnuts
- 1 teaspoon olive oil
- 1 tablespoon seasoned rice vinegar
- 1 tablespoon lemon juice
- 1 teaspoon honey
- salad greens like kale, spinach, field greens (optional for serving)
Directions: Peel the carrot and beets, then shred them using the julienne peeler (or a regular peeler or food processor can also be used) . Add them to the chopped apple and walnuts in a small-medium sized bowl. In a separate small bowl whisk together the olive oil, vinegar, honey and lemon juice. Pour the dressing into the bowl with the salad ingredients, toss and serve.
Makes 2 cups, about 2 servings Serving Size: 1 cup Calories 184 Protein 4 g Carb 19 g Fiber 3.5 g Sugars 13 g Fat 12 g saturated fat 2 g Sodium 165 mg