By: LECOM Staff
Nutrition is an important part of your 2021 health and fitness plan. Here are three healthier recipes to try in 2021.
Warm up on cool days in January with this veggie-packed minestrone soup.
– 2 tablespoons extra-virgin olive oil
– 1 medium onion, chopped
– 2 medium carrots, chopped
– 2 stalks celery, chopped
– 12 ounces fresh green beans, cut into 1/2-inch pieces
– 2 cloves garlic, minced
– 8 cups no-salt-added chicken broth or low-sodium vegetable broth
– 2 (15 ounce) cans low-sodium cannellini or other white beans, rinsed
– 4 cups chopped kale
– 2 medium zucchini, chopped
– 4 Roma tomatoes, seeded and chopped
– 2 teaspoons red-wine vinegar
– ¾ teaspoon salt
– ½ teaspoon ground pepper
– 8 teaspoons prepared pesto
Heat oil in a large pot over medium-high heat. Add onion, carrot, celery, green beans and garlic. Cook, stirring frequently, until the vegetables begin to soften, about 10 minutes. Add broth and bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are soft, about 10 minutes more.
Add white beans, kale, zucchini, tomatoes, vinegar, salt and pepper. Increase heat to return to a simmer; cook until the zucchini and kale have softened, about 10 minutes. Top each serving of soup with 1 teaspoon pesto.
Serving Size: 1 3/4 Cups Each
225 calories; protein 12.7g; carbohydrates 27.8g; dietary fiber 7.6g; fat 8.4g; saturated fat 1.4g; vitamin a iu 4134.1IU; vitamin c 30.3mg; folate 52.3mcg; calcium 106.4mg; iron 3.1mg; magnesium 88.6mg; potassium 865.8mg; sodium 406mg; thiamin 0.7mg.
Exchanges: 2 Vegetable, 1 Fat, 1 Lean-Fat Protein, 1 Starc
Packed with veggies, avocado and seeds, this healthy salad recipe is bursting with vitamins, minerals and antioxidants.
– 3 cups (345 g) of 3/4-inch (2-cm) cubed peeled butternut squash (from about a 1 1/4-pound/570 g squash) or precut packaged squash
– 1 tablespoon olive oil
– 1/4 heaping teaspoon turmeric
– ¼ teaspoon cumin
– 1 pinch Salt and pepper to taste
– ¼ cup (60 ml) grapeseed or vegetable oil
– ¼ cup (60 ml) apple cider vinegar
– 2 tablespoons Greek yogurt
– 1 tablespoon maple syrup
– 1 shallot, minced
– 1 bunch of kale (about 3/4 pound/340 g), stems and center ribs removed and leaves cut cross-wise into slivers
– ¾ pound 1 pint (300 g) Brussels sprouts, cut crosswise into slivers
– 1 ounce Handful (about 1 oz.) of toasted pumpkin seeds (pepitas) or sunflower seeds
– 1 avocado, pitted, peeled and diced
Preheat the oven to 425 degrees F (220 degrees C), with a rack in the middle position. Put the squash on an 18-by-13-inch (46-by-33-cm) sheet pan and sprinkle with the olive oil, turmeric and cumin and season with salt and pepper. Using your hands, combine well, then spread the squash out across the pan
Roast until lightly browned on the bottom, about 15 minutes, then scrape under the pieces using a metal spatula angled down toward the bottom of the pan and toss them around, spreading them out again. If the pieces stick to the pan, resist the urge to force them up–you’ll likely end up with a pan full of mangled squash; instead, simply cook them for another 5 minutes or so, then try again. After tossing the squash, cook until just tender with slightly caramelized edges, about 10 minutes more. Let cool for a few minutes.
Meanwhile, in a small bowl, whisk together the grapeseed oil, vinegar, yogurt, maple syrup and shallots, then season with salt and pepper. (Or, in a jar with a lid, combine the ingredients, cover, then shake vigorously.) Check the seasonings. Quickly dip a piece of kale in the dressing, shake off any excess, and check the seasonings again.
In a large bowl, combine the kale, Brussels sprouts, roasted squash and pumpkin seeds. Drizzle the salad with enough dressing to lightly coat, then toss to combine. (Save any extra dressing for another use.) Check the seasonings. Add the avocado and gently toss again.
Serving Size: 1/4 Recipe
377 calories; protein 9g; carbohydrates 25.4g; dietary fiber 7.8g; fat 28.3g; saturated fat 3.9g; cholesterol 0.3mg; vitamin a iu 16680.6IU; vitamin c 146.9mg; folate 146.7mcg; calcium 179.7mg; iron 3.4mg; magnesium 101.7mg; potassium 1079mg; sodium 123.8mg; thiamin 0.3mg.
5 1/2 Fat, 2 1/2 Vegetable, 1/2 Other Carbohydrate, 1/2 Starch
Make-Ahead Tip: Keep the undressed salad and dressing, covered, in the refrigerator for up to 3 days.
Tip: For Staggered Serving: The salad can sit, undressed and covered, for up to 2 hours at room temperature. Toss with the dressing and avocado, which should be cut just before serving, as needed.
A quick and tasty recipe perfect for weeknight dinners.
– 3 tablespoons extra-virgin olive oil, divided
– 6 medium cloves garlic, sliced, divided
– 1 pound spinach
– ¼ teaspoon salt plus 1/8 teaspoon, divided
– 1 ½ teaspoons lemon zest
– 1 tablespoon lemon juice
– 1 pound shrimp (21-30 count), peeled and deveined
– ¼ teaspoon crushed red pepper
– 1 tablespoon finely chopped fresh parsley
Heat 1 tablespoon oil in a large pot over medium heat. Add half the garlic and cook until beginning to brown, 1 to 2 minutes. Add spinach and 1/4 teaspoon salt and toss to coat. Cook, stirring once or twice, until mostly wilted, 3 to 5 minutes. Remove from heat and stir in lemon juice. Transfer to a bowl and keep warm.
Increase heat to medium-high and add the remaining 2 tablespoons oil to the pot. Add the remaining garlic and cook until beginning to brown, 1 to 2 minutes. Add shrimp, crushed red pepper and the remaining 1/8 teaspoon salt; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes more. Serve the shrimp over the spinach, sprinkled with lemon zest and parsley.
Serving Size: 1 Cup
226 calories; protein 26.4g; carbohydrates 6.1g; dietary fiber 2.7g; sugars 0.7g; fat 11.6g; saturated fat 1.7g; cholesterol 182.6mg; vitamin a iu 10760.1IU; vitamin c 37mg; folate 222.5mcg; calcium 195.8mg; iron 3.8mg; magnesium 131.4mg; potassium 962.8mg; sodium 444mg; thiamin 0mg.
3 Lean Protein, 2 Fat, 1 Vegetable
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