By Estella Tullgren | Photographed by Deb Peterson
After all our holiday feasting, I wanted to give you a few recipes that are big on flavor but low in calories. You will find lots of fresh vegetables in these recipes. I hope you will try each of them. If you like spicier foods, don’t be afraid to add another jalapeno to the Roasted Tomatillo Salsa.
WILD RICE BAKE
Serves 10–12
This is a dish that can accompany any entrée—the flavors are great. I told Deb Peterson that I cheated a little on this recipe—it is not quite as healthy as the previous three recipes, but I guarantee you will love it!
• 2 packages wild rice (I use Uncle Ben’s with the flavoring packets)
• 1 pound bacon
• 1 small onion, chopped
• 1 stick butter
• 1 green bell pepper, chopped
• 1/2 pound fresh mushrooms, chopped
Directions: Cook rice per package instructions. Meanwhile in large skillet, fry bacon, then crumble. Discard bacon drippings. Melt butter in same skillet, add onion and green pepper, and sauté until vegetables are translucent—7 to 8 minutes. Add mushrooms, salt, and pepper, and sauté until mushrooms are softened. Add this mixture to cooked rice and bake uncovered in a large baking dish at 300 for 50-60 minutes. Don’t overcook.
ROASTED TOMATILLO SALSA
About 5 cups
If you haven’t tried cooking with tomatillos before, this is a great way to try them. Roasting the vegetable really brings out the flavors. We love warming the salsa a bit and serving it with breakfast omelets or scrambled eggs. It is also great with tortilla chips.
• 10 fresh tomatillos, husks removed
• 3 medium tomatoes
• 1 jalapeño
• 1/2 medium-sized red onion, cut in thick slices
• 1/2 cup chopped fresh cilantro
• 1-2 garlic cloves, minced
• 2 tablespoons lime juice
• 3/4 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon ground cumin
Directions: Grill first 4 ingredients, covered with grill lid—high heat, 3-4 minutes on each side till tomatoes look blistered and onion is tender. Cool for 10 minutes. Discard jalapeno seeds, if desired. Try this first time so that you can get an idea of the heat in the dish without the jalapeno seeds.
Place these four items in food processor bowl along with the remaining ingredients. Pulse 5-6 times until mixture is coarsely chopped. Cover salsa and chill at least 2 hours.
TABOULI SALAD
Serves 10-15
I can honestly say that Chris and I crave this salad. We love all the veggies in the salad…and the lemony dressing is a perfect match. This is a great side dish for anything grilled. My friend Melissa O. Tate gave me this recipe years ago and I haven’t veered away from it.
• 1 bag tabouli salad mix (8- or 10-ounce size—I like the Melissa brand)
• 2 11.5-ounce cans spicy V8 juice
• 1 bunch green onions, chopped
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 green bell pepper, chopped
• 1 cucumber, peeled and chopped
• 1 bunch parsley, chopped
• 4-6 Roma tomatoes or 2 large tomatoes
• 5 cloves garlic, minced
• 2/3 cup olive oil
• 2/3 cup fresh squeezed lemon juice (you can use Minute Maid frozen lemon juice)
• Salt and pepper, to taste
Directions: Place tabouli in a bowl, pour V8 juice over tabouli and let it soak while you are chopping vegetables and making dressing.
You will need a large bowl. Place each chopped vegetable in bowl. In a separate bowl, whisk olive oil, lemon juice, minced garlic, salt, and pepper. Pour over vegetables and stir gently once or twice.
Squeeze V8 juice from tabouli (best way is to take handful and squeeze) and then place in bowl with vegetables. After entire bowl of tabouli has been placed in bowl with veggies, stir to mix well. This is best after it sets overnight or at least four hours.
ITALIAN CHICKEN AND VEGETABLE SOUP
Serves 6
A very flavorful, easy-to-make soup. Great to keep on hand for chilly days.
• 2 tablespoons olive oil
• 4 boneless, skinless chicken breasts, cut into bite-sized pieces (about 13/4 pounds)
• 1 small onion, chopped
• 1 cup sliced carrots (about 3 small)
• 21/2 cups sliced zucchini (about 2 medium)
• 2 14.5-ounce cans diced tomatoes with basil, garlic and oregano
• 3 14.5-ounce can chicken broth
grated parmesan, optional
Directions: In a large Dutch oven heat olive oil over medium high heat. Add chicken pieces and cook for 10-12 minutes, stirring frequently. Add onion and carrots. Cook for 5 minutes. Stir in zucchini, diced tomatoes and chicken broth. Bring to a boil, reduce heat, and simmer uncovered for 30 minutes. Top each serving with grated parmesan, if desired.
M! FM 2013
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