Vegetable Side Dishes

[Mitra]

Index of Vegetable Side Dishes:


Cabbage Au Gratin (link to recipe at lowcarbfriends site)
Caulflower Colcannon (link to MD Eades's blog recipe)
Cauliflower with Pine Nuts & Olives -- 6g protein, 6g ECC
Creamed Spinach (link to recipe at recipezaar site)
Crunchy Baked Cauliflower -- 12g protein, 18g ECC (entire recipe)
Green Bean Casserole (low carb version) -- 7g protein, 8g ECC
Parsnip and Hazelnut Gratin with Bacon -- 7g protein, 13g ECC (from Epicurious Recipe of the Day, April 5, 2006)
Summer Squash (or Zucchini) Casserole (from Sandy H.) -- 4g protiein, 4g ECC
Zucchini Custard Bake --5g protein, 3g ECC per 1/2 cup serving

[Mitra]

CAULIFLOWER WITH PINE NUTS & OLIVES -- 6g protein, 6g ECC (counts & analysis provided by Wegmans Foods. See http://www.wegmans.com

Recipe from : Gaelen, adapted from Wegman's Foods recipe
Serving Size : 1 cup Preparation Time : 15 min.
Categories : vegetarian, egg free, dairy free

Amount Ingredient -- Preparation Method
-------- ------------ --------------------------------
2T. sea or kosher salt
1 1/2 lbs. cauliflower florets (about 1 large head, or 3-4 cups)
1T. fresh lemon juice
2T. (1/8c.) pine nuts
1T. extra virgin olive oil
1/3c. sliced pitted Kalamata (black) olives, or the olives you like best

Add the sea salt to 4qts water and bring to a boil. Add lemon juice and cauliflower, and simmer 2-3 min. or until tender. Drain, reserving 2T. of the cooking liquid.

Put a large DRY (no oil) non-stick skillet on medium heat and toast the pine nuts. Remove the golden brown pine nuts from the pan and set aside.

Add the oil, and about 2T. of the cauliflower water to the skillet. Heat the oil, and then add the drained cauliflower, pine nuts and olives. Add salt and black pepper to taste, and saute about 5 min. or until heated through, spooning pan juices over the vegetables. Finish with a dash of lemon juice.

Makes four servings.

Each 1 cup serving: 130 calories, 6g ECC (11-5g fiber), 6g protein, 9g fat (1g saturated), 0mg cholesterol and 420mg sodium.

I'd garnish this with some shredded parmesan or asagio cheese...upping the sodium count a bit.

To bump up the protein even more, you could also add more pine nuts, tofu, tempeh or dry (smnoked) sausage to the last saute.

[Mitra]

originally posted to eatprotein.com PPBBS by Heeligan, and on file at yahoo! group PPBBS

CRUNCHY BAKED CAULIFLOWER -- 12g protein, 18g ECC (entire recipe)

Recipe By : Heeligan
Serving Size : 0 Preparation Time :0:00
Categories : vegetarian, egg free, dairy free

Amount Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cauliflower, head
3 Tablespoons Olive Oil
2 cloves garlic -- crushed
1 Tablespoon rosemary -- minced

Preheat oven to 425 (original recipe 450). Break up a head of
cauliflower into florets.

Mix together oil, garlic, rosemary. Toss cauliflower in the garlic rosemary oil.

Lightly grease a baking pan or cookie sheet. Spread cauliflower onto pan. Bake at 425 for 35 - 40 min.

Per entire recipe : 522 Calories; 42g Fat (67.4% calories from fat); 12g Protein; 34g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 175mg Sodium. Exchanges: 0 Grain(Starch); 6 Vegetable; 8 Fat.

[Gaelen]

This was the Epicurious recipe of the day, and if you can find fresh parsnips in your area this time of year (should be the last of last season's, since they're typically 'held' in a root cellar or wintered over), this would be a wonderful side dish for your spring holiday table.

Here's the link to the recipe: http://www.epicurious.com/recipes/recipe_views/views/234153?mbid=yh%20oo

And here's the recipe itself, from Epicurious Recipe for the Day:

PARSNIP AND HAZELNUT GRATIN WITH BACON

Use a mandoline to cut the parsnips easily.

4 ounces bacon slices, chopped
2 pounds parsnips (about 11 medium), peeled, trimmed, thinly sliced lengthwise
1/2 cup hazelnuts, chopped, toasted, divided
2 cups whipping cream
1 cup low-salt chicken broth
1 1/2 teaspoons kosher salt
1 teaspoon ground black pepper
2 tablespoons minced fresh sage

Preheat oven to 400°F. Sauté bacon in heavy medium skillet over medium-high heat until golden brown, about 6 minutes. Using slotted spoon, transfer bacon to large bowl. Stir in parsnips and 1/4 cup hazelnuts. Arrange mixture in even layer in 2-quart baking dish. Combine whipping cream, broth, salt, and pepper in medium bowl. Pour over parsnip mixture in dish.

Bake gratin 30 minutes. Press down on parsnips with spatula to moisten evenly. Continue baking until parsnips are tender and liquid bubbles thickly, about 35 minutes longer. Let stand 10 minutes. Sprinkle with remaining hazelnuts and sage.

Makes 8 to 10 servings.
Bon Appétit
March 2006
Jill Silverman Hough

Nutrient Information from MasterCook for 10 servings:
Per Serving : 335 Calories; 28g Fat (72.4% calories from fat); 7g Protein; 17g Carbohydrate; 4g Dietary Fiber; 75mg Cholesterol; 493mg Sodium.

[Janis]

Pat, I thought parsnips were very high in carbs, like potatoes.

Oh, and I wanted to ask you - where should I post my Texas-style chili recipe?

Glad to see I'm not the only person who checks out Epicurious.com on a daily basis. ;)

[LisaS]

I put 900g (~2 lbs) of parsnips into USDA - got 162 g CHO, 43 g fiber for 119 ECC - at 10 servings, that's 11.9g per serving, from the parsnips.

[Gaelen]

Paula Deen showed this recipe this morning...I added the parsley, increased the parmesan cheese and omitted her breadcrumbs. This one's going to the family easter dinner!

* Exported from MasterCook *

Zucchini Custard Bake --5g protein, 3g ECC per 1/2 cup serving

Recipe By : Gaelen, adapted from a recipe by Paula Deen
Serving Size : 8 Preparation Time : 45 min.
Categories : vegetable side dish

Amount Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups zucchini -- diced
4 tablespoons butter
3 eggs
1/2 cup evaporated milk
1/2 cup onions -- diced
1/3 cup grated parmesan cheese -- divided
2 tablespoons fresh parsley -- chopped
salt and pepper to taste (I didn't add any salt; Paula used 1/2 tsp. and 1/8 tsp. of black pepper)
1 teaspoon hot pepper sauce
1 teaspoon worcestershire sauce

Melt the butter and pour in the zucchini pieces. Saute until golden.

While the zucchini cooks, beat together the eggs, evaporated milk, onions,
parsley, hot sauce and worchestershire sauce. Stir in half of the parmesan
cheese. Add salt and pepper to taste.

Put the cooked zucchini and butter into the bottom of an 8-inch square
baking dish. Pour the custard over the zucchini.
Top with the remaining parmesan cheese.

Bake at 375 degrees about 30 minutes or until top is golden and custard is
set.

Yield: about 4 cups
- - - - - - - - - - - - - - - - - - -

Per Serving: 123 Calories; 10g Fat (69.5%
calories from fat); 5g Protein; 4g Carbohydrate; 1g Dietary Fiber; 93mg
Cholesterol; 182mg Sodium.

[Gaelen]

Pat, I thought parsnips were very high in carbs, like potatoes.
Oh, and I wanted to ask you - where should I post my Texas-style chili recipe? Glad to see I'm not the only person who checks out Epicurious.com on a daily basis. ;)

Janis--so sorry I didn't get to this sooner (I've been a little under the weather!) As for Epicurious, I have a recipe section on My yahoo! and I get a new Epicurious recipe every day or so. ;) Otherwise, I'd go to the site and spend time looking stuff up instead of working!

In Main Courses, there's a thread for "Casseroles, Bakes and Stews" -- that's where I initially stuck the chili recipes we had from yahoo and the old board. But how about I move some posts and start a thread just for chili? It's a pretty popular item, and we've got a couple recipes plus yours (which I love, BTW). I've got a chile verde recipe, too. Maybe it's time to pull those chili recipes out into their own thread. Give me a couple minutes.

I apologize for just posting the Parsnip Gratin recipe without counts; it took me a couple of days to run it through MasterCook. I will go back and edit that recipe to put the counts in. Parsnips CAN be carby, but for 10 portions, the gratin comes out to 13g ECC per serving. I'd put this into a treat or holiday recipe category...and you could also modify the recipe to use half daikon radish, or half zucchini, and get the carbs down to around 8g ECC per serving. Here are the counts from Mastercook:
Hazelnut Parsnip Gratin
Per Serving : 335 Calories; 28g Fat (72.4% calories from fat); 7g Protein; 17g Carbohydrate; 4g Dietary Fiber; 75mg Cholesterol; 493mg Sodium.

[Gaelen]

Green Bean Casserole (low carb version) -- 7g protein, 8g ECC

Recipe By : Gaelen
Serving Size : 1 cup Preparation Time : 40 min.
Categories : casserole, vegetarian

Amount Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup heavy cream
1/8 teaspoon pepper
1 cup mushrooms, canned
18 ounces frozen green beans
1/2 cup sweet onion -- very thinly sliced
2 tablespoons butter
2 tablespoons whole wheat flour
3/4 cup cheddar cheese, shredded

Melt 1 tablespoon of the butter. While the butter is melting, shake the thinly sliced onions in a ziploc bag with 1 tablespoon of the flour. Brown the onions until they're carmelized and set aside.

Heat the rest of the butter and use the balance of the flour to make a roux. Stir in the heavy cream, and heat to just simmering, stirring until the sauce begins to thicken. Stir in the shredded cheese, and keep stirring until thoroughly melted.

Mix all ingredients except 1/4 cup of the shredded cheddar together in a 1 1/2 quart casserole, and correct seasonings as needed. Top with the reserved quarter cup of shredded cheddar. Bake at 350, for 30 minutes or until bubbly. Serves 6.

Yield: "6 cups"

Per Serving : 275 Calories; 23g Fat (73.8% calories from fat); 7g Protein;
12g Carbohydrate; 4g Dietary Fiber; 80mg Cholesterol; 249mg Sodium.
Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 4 1/2 Fat.

[Missy]

This is a recipe I found off of a site called LowCarbFriends Recipes

It's an Augratin Cabbage

http://www.lowcarbfriends.com/recipereview/showproduct.php/product/392/sort/8/cat/12/page/1


Thier main site is:

http://www.lowcarbfriends.com/recipereview/index.php

I liked this particular site because they have "reviews" of recipes...so I check out recipes that others have enjoyed too.

[Gaelen]

Mary Dan Eades just posted a cauliflower version of one of my favorite recipes in her blog: Caulflower Colcannon

Happy St. Patrick's day, everyone...this sounds like a great counterpart to corned beef and cabbage!

Mary Dan Eades's Cauliflower Colcannon (http://www.proteinpower.com/drmd_blog/?p=243)

[Seymour Spectacles]

This recipe, with a few minor alterations, is also the best my wife's ever had - and that's saying something. :)

http://www.recipezaar.com/52937

The only thing I did differently is to add some grilled onions (along with the suggested garlic). I think that added some additional flavor and texture to the dish.

[SandyHanson]

I copied this recipe from a Denver Sunday paper well over 20 years ago. I'm sure what caught my eye was the cream cheese (I LOVE cream cheese).

Summer Squash Casserole

8 c. thinly sliced yellow summer squash and/or zucchini
½ c. chopped onion
1 8 oz pkg cream cheese, cubed
2 – 3 t. sugar
¼ t. salt
1/8 t. pepper
½ c. (about 12) crushed Ritz crackers
1 T. butter, melted

Cook squash and onion in a large saucepan, covered in a small amount of boiling water, until just tender, about 8 minutes. Drain

Add cream cheese to the hot saucepan and stir to melt. Stir in sugar, salt and pepper.

Return squash mixture to the pan and toss gently to coat. Transfer to a 1 ½ quart casserole. Combine crackers and melted butter. Sprinkle atop squash.

Bake uncovered in a 325° oven for 35-40 minutes or until heated through.

8 servings.

Done just like this, the numbers per serving come out to :
Calories: 158 Total Fat: 10g Total Carbs: 9g Fiber: 2g
Protein: 4g

which isn't bad. However, unless I'm making this for a special occasion I seldom add the topping. Once I've combined the squash with the cream cheese mixture, I serve it as is. And I usually use granular Splenda in place of the sugar. Which changes the numbers to:
Calories: 120 Total Fat: 10g Total Carbs: 6g Fiber: 1g

[Kathy]

Hi Sandy,

Thank you for the recipe. It's very similar to one that my nana made with zucchini from her garden when we were kids. We used Ritz crackers on our mac and cheese too! :)

I make a variation on your recipe, omitting the sugar, as like many folks on this forum, I'm sugar sensitive. Grated parm/romano is a yummy addition also.