All Hail the Veggies
From state to state and coast to coast, all sorts of vegetables make their way to the dinner table. Mix up your own veggie routine by shopping farmers' markets for the fresh and unique produce from your area.
Roasted Acorn Squash is a favorite in the Northeast.
Preheat oven to 400°. Cut 1 acorn squash in half lengthwise; discard seeds. Cut each half into 6 wedges. Melt 2 tablespoons butter in a large ovenproof skillet over medium heat. Add squash; cook 3 minutes or until browned on each side. Turn wedges; sprinkle with 1/4 teaspoon salt. Place pan in oven; bake at 400° for 12 minutes or until tender.
SERVES 4 (serving size: 3 wedges)
CALORIES 94; FAT 5.9g (sat 3.7g); SODIUM 192mg
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East: Red Cabbage with Sausage & Apples
Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Remove casings from 6 ounces turkey Italian sausage. Add sausage and 1 cup thinly sliced red onion to pan; cook 4 minutes or until sausage is browned, stirring to crumble. Add 6 cups thinly sliced red cabbage, 1 1/2 cups finely chopped peeled Granny Smith apple, 2/3 cup apple juice, 2 tablespoons dark brown sugar, 2 tablespoons red wine vinegar, 1/4 teaspoon salt, 1⁄4 teaspoon dried thyme, 1/8 teaspoon black pepper, and 1 bay leaf; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until cabbage is tender, stirring occasionally. Discard bay leaf.
SERVES 6 (serving size: about 3⁄4 cup)
CALORIES 119; FAT 3.8g (sat 1g); SODIUM 255mg
Southeast: Grilled Okra & Tomatoes
Preheat grill to medium-high heat. Cut 2 small onions into 4 wedges each. Divide each onion wedge into 2 pieces. Thread 3 okra pods, 2 cherry tomatoes, and 2 onion pieces alternately onto each of 8 (12-inch) metal skewers. Combine 4 teaspoons olive oil, 1 teaspoon kosher salt, 1 teaspoon freshly ground black pepper, 1 teaspoon water, 1/2 teaspoon ground red pepper, and 2 minced garlic cloves in a bowl, stirring with a whisk. Brush olive oil mixture over skewers. Place on grill rack coated with cooking spray, and grill 3 minutes on each side or until tender.
SERVES 8 (serving size: 1 skewer)
CALORIES 44; FAT 2.4g (sat 0.3g); SODIUM 241mg
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South: Black Beans
Heat 1 1⁄2 tablespoons canola oil in a large Dutch oven over medium heat. Add 1 cup chopped onion and 3⁄4 cup finely chopped red bell pepper to pan; cook 5 minutes or until tender, stirring occasionally. Stir in 1⁄2 teaspoon brown sugar, 1 1⁄2 teaspoons minced garlic, 1⁄4 teaspoon ground cumin, and 1⁄4 teaspoon freshly ground black pepper; cook 1 minute, stirring constantly. Stir in 1 cup water and 2 (15-ounce) cans 50%-less-sodium black beans (undrained); bring to a boil. Partially cover, reduce heat, and simmer 30 minutes or until slightly thick, stirring frequently. Remove from heat, and stir in 1 teaspoon white wine vinegar. SERVES 6 (serving size 2⁄3 cup)
CALORIES 128; FAT 3.6g (sat 0.3g); SODIUM 294mg
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Midwest: Creamed Corn with Bacon
Cut kernels from 6 ears of corn; scrape milk and remaining pulp from cobs into a bowl. Place 1 1/2 cups kernels, 2 cups 1% low-fat milk, 1 tablespoon cornstarch, 1 teaspoon sugar, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper in a food processor; process until smooth. Cook 4 bacon slices in a large nonstick skillet over medium heat. Remove bacon from pan, reserving 1 teaspoon drippings in pan; crumble bacon. Add 1 cup chopped leek to pan; cook 2 minutes, stirring constantly. Add pureed corn mixture, 1 1/2 cups corn kernels, and corn milk mixture to pan. Bring to a boil, reduce heat, and simmer 3 minutes or until slightly thick. Stir in bacon just before serving.
SERVES 6 (serving size 2/3 cup)
CALORIES 151; FAT 4.6g (sat 1.7g); SODIUM 325mg
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Southwest: Jicama-Corn Salad
Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add 2/3 cup chopped jicama and 1 tablespoon minced jalapeño to pan; sauté 2 minutes, stirring frequently. Add 2 cups fresh corn kernels, 1 3/4 cups thinly sliced green onions, 2/3 cup chopped red bell pepper, 1/2 teaspoon ground cumin, and 1/4 teaspoon salt; sauté 2 minutes, stirring frequently.
SERVES 6 (serving size: 1 cup)
CALORIES 151; FAT 6.1g (sat 0.5g); SODIUM 157mg
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West: Avocado & Orange Salad
Combine 1 tablespoon minced garlic, 1 teaspoon olive oil, 1/2 teaspoon black pepper, and 1/4 teaspoon kosher salt in a bowl. Peel and section 1 orange; squeeze membranes to extract juice into bowl. Whisk mixture. Add orange sections, 1/2 cup grape tomatoes, 1/4 cup sliced red onion, and 1 sliced peeled avocado to garlic mixture; toss gently.
SERVES 4 (serving size: 1/2 cup)
CALORIES 120; FAT 8.6g (sat 1.3g); SODIUM 126mg
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Northwest: Sour Cream & Onion Potato Chips
Cut 1 large unpeeled baking potato into 1/8-inch-thick slices. Arrange one-third of potato slices on a large microwave-safe plate. Coat potatoes with cooking spray; sprinkle with 1/2 teaspoon ranch dressing mix. Microwave, uncovered, at HIGH 4 minutes. Turn potato slices over. Microwave at HIGH 3 to 4 minutes or until dried and beginning to brown. Remove from plate; cool on wire racks. Repeat procedure with remaining potato slices and dressing mix.
SERVES 6 (serving size: about 10 chips)
CALORIES 52; FAT 0.2g (sat 0g); SODIUM 71mg
