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Debby’s Buffet Potatoes

26 Dec

dscn4828

Ingredients:

12 oz Yukon Gold potatoes

2 oz cheddar cheese

1 small or 1/2 large onion

1/4 cup milk

salt and pepper

Directions: Grate 2 oz. cheddar cheese. Wash and then slice potatoes into thin slices (1/8-1/4 inch.) Slice onion as thinly as possible, and then cross cut into quarters.

Spray an 8X8 pan with Pam, and start layering potatoes, onions, cheese, salt and pepper. You should be able to make 3 layers. Sprinkle milk over all. Cover pan with foil and cook at 325 for 1 hour. Remove foil and continue cooking for another 15 minutes, or until potatoes are soft.

4 servings, 130 calories each. Carb 16g; Fiber 2.4g; Fat 5.3g; Protein5.6g

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Mashed Cauliflower

5 Sep

Ingredients:

1 small to medium head of cauliflower

1 Tbsp lite butter

1/4 cup greek style yogurt

salt and pepper to taste

Cut cauliflower into florets and boil in salted water for approximately 12-14 minutes, until tender.  Drain, and cool briefly.  Put florets into a blender with the rest of the ingredients and process until smooth and creamy.  You might have to stir them around a couple of times, depending on how vigorous your blender is.  (A food processor would probably work faster.)

This makes at least 4 servings, about 40 calories/serving.

VEGGIE STIR FRY

4 Oct

This was a delicious combination, so thought I’d write it down, for myself as well as for anyone else who might me interested.  I was making 3 very large servings, but it would easily be 6 nice sized servings.  I try to cook the veggies in the order of which needs cooking longer.

Ingredients:

carrots, 6-8, slice and place in pan w/1 Tbsp olive oil.

onion, sliced and quartered, add to pan

1/2 small cabbage, slice and add to pan

mushrooms, slice or chop and add to pan

Add 1 Tbsp sesame oil

Add 2 cups of snow peas

Total cooking time for veggies in pan:  15 minutes from start to finish?  I didn’t keep track.  Plus you might like your veggies less cooked than I do.

* In the meantime, I halved a small butternut squash, scooped out the seeds, covered w/plastic wrap and microwaved for 10 minutes.  let it cool, cut off the skin, and cut into chunks.  Add to stir fry at the last minute.

I used one of those pre-cooked packages of brown rice from Trader Joe’s.  It was about  1 3/4 cup.  You cut off a corner and microwave for 1 minute.  Added it to all the veggies, and stirred in some reduced sodium soy sauce.

With the butternut squash added, this was really colorful, and very tasty AND filling.  I can see doing all kinds of variations on this.

CAULIFLOWER POTATO BAKE

4 Oct

1 med. yellow or white potato, cut into bite-size pieces

1 med. red pepper, seeded and chopped

2 cups cauliflower florets, cut into bite size pieces

1 Tbsp olive oil

1/2 tsp garlic granules (I used minced garlic)

1/4 tsp onion granules

salt and pepper to taste

2 Tbsp low-fat milk

1/4 cup Parmesan cheese

2 Tbsp minced fresh Italian parsley for garnish

Preheat oven to 400 degrees.  Spray a 9 inch baking dish with Pam.  In medium bowl, toss potato, red pepper and cauliflower with oil and garlic and onion.  Add salt and pepper to taste.  Transfer veggies to prepared baking dish.  Drizzle milk evenly over top.  Sprinkle with cheese.

Cover tightly with foil and bake for 30-40 minutes or until veggies are tender.  If desired, brown cheese by placing dish under broiler  for 30 seconds, watching carefully.  Garnish with parsley and serve hot as side dish.

6 servings.  Per serving:  66 calories, 3g total fat, 8g carb, 3g protein, 2g fiber, 64mg sodium

(I liked this so well I ate 2 servings at a time.  Still only 132 calories!)