In a pursuit to lower cholesterol, I’ve been forced to introduce food types into my diet I wouldn’t normally consider. Kale is one of them. I’ve used kale to make protein shakes and stuff pasta shells , but I’ve never tried it as a salad or side dish.

Everything I have read about kale gives it a thumbs-up. In fact, it’s being called the new beef because of its high protein and iron value.  One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. And it doesn’t end there. It helps to lower cholesterol, aids in digestions, filled with anti-oxidants and loaded with calcium. It packs a powerful punch in the nutritional arena.

Here is a quick and easy way to incorporate kale into a meal as a green side dish. Just be sure you are using fresh kale. Droopy, saggy leaves is an indicator the kale has seen better days.

The same is true of garlic gloves. If they feel and look rubbery, don’t buy them.

Vegetable broth is a great liquid to use when sauteing vegetables. It’s adds nutritional value with no calories or fat.

The ingredients for this side dish are simple and the total cook/prep time is 15 minutes. You will want to serve hot, though leftovers could be reheated on the stove top.

Ingredients:

• 1 1/2 pound kale leaves coarsely chopped (you can use the stems if you like, but I find them a little to bitter and fibrous for my liking. Save them for soups.)
• 3 tablespoons olive oil
• 2 cloves garlic, crushed and diced
• 1/2 cup vegetable broth
• Salt & pepper to taste
• Balsamic vinegar to taste

Rinse kale, remove stems. With a knife, remove the stem portion the runs up the back side of the leaf. Coarsely chop the leaves and set aside. Crush the garlic cloves, remove skin and dice.

Heat olive oil in a deep skillet or large saucepan over medium heat. Add garlic and cook until tender, but not browned. Turn heat up to high, add the vegetable stock and kale and toss. Cover and cook for 5 minutes.

Remove cover from pan and continue to cook until all the liquid has evaporated, stirring often. Season and add vinegar. Plate and serve.

I attended a birthday dinner that included both kids and adults. Many adults were counting calories, or on a healthy eating plan. I wasn’t sure what food dish to bring with such a mixed crowd. This orzo vegetable medley seemed to fit the bill. It is healthy and has enough cheese to make little peeps happy. One serving is a mere 159 calories. Add chopped chicken and you’re still under 200 calories.

I had no recipe to follow. It’s what I call a ”seek and find” dish. Seek out ingredients you have on hand and find a way to use them. The dish received rave reviews from the party-goers. The apples give a hint of sweetness to the vegetable medley.

Ingredients

• 3/4 cup cooked orzo (it will make about 1 3/4 cups once cooked)
• 1 can low fat cream of chicken soup
• 1/2 cup water
• 1/2 cup 2% milk, or skim milk
• 2 tablespoons diced onion
• 1 1/2 medium size apples, roughly chopped
• 2 cups broccoli, chopped
• 1 cup snow peas, chopped
• 1 medium zucchini, sliced lengthwise and chopped
• 4 ounces reduced fat Velvetta cheese
• 1/4 cup low fat cheddar cheese, shredded

  

  The apples add a hint of sweetness.

  How To

Spray a 9 x 11 inch baking dish with non-sticking cooking spray. Add  broccoli, pea pods, onion and zucchini to pan.

In a medium size sauce pan add soup, milk and water. Blend until smooth. Incorporate the cooked orzo and reduced-fat Velvetta cheese. Heat on stove top until cheese in melted. Remove from heat.

Pour the soup mixture over the vegetables. Using a spoon, gently coat all the veggies. Evenly distribute the apples on the top and finish off the dish by sprinkling the cheddar cheese over apples.

Baked in 350 degree oven for 30 minutes. Best served warm, but leftover portions can be reheated in microwave. Makes 10 side dish portions. In the neighborhood of 159 calories per serving. If you add canned chicken breast meat, you add 20 additional calories. A six-ounce boneless chicken breast (cooked and chopped) adds 25 calories to each serving.

Optional:

Cream of mushroom soup can be substituted for cream of chicken.

For an “all-in-one” dinner, add pre-cooked chicken pieces to top of medley once removed from oven.

This vegetable dish is packed with plenty of garlicky taste. Bring along breath mints if having this for lunch or dinner. Of course, you can omit the garlic, if you like, but garlic is good for your health. Studies have shown that it relaxes the blood vessels and increases blood flow.

As usual, I’m always on the look-out for food that is reaching its life expectancy. My zucchini was nearing death so I resurrected it into a baked au gratin dish.

I haven’t tallied the calories yet, but I will do that soon. The bake will easily serve 8 people as a side dish. Pair with pan-seared boneless chicken breasts.

I wanted to use some turkey bacon in the dish, but discovered I had none. I used bacon bits instead which kept the calories in check. If weight is not an issue for you, go for the gusto! Use real bacon (about 3 slices, cooked and chopped).

Ingredients

• 1/2 cup egg mates (or 3 eggs)
• 4 cups fresh spinach, chopped
• 1 garlic clove, finely chopped
• 1 medium onion, chopped
• 2 cups shredded zucchini
• 1/2 cup fresh parsley, chopped
• 1/2 cup grated Parmesan cheese (low-fat, if available)
• 1/3 cup grated Parmesan-Romano cheese (the kind in a shaker can) for topping
• 1-2 tablespoons bacon bits (or 3 slices cooked bacon, chopped)
• 1 – 2 tablespoons olive oil
• Salt and pepper to taste

 How To

Place shredded zucchini in a colander. Sprinkle with a teaspoon or so of kosher salt. Place colander in sink and let set for 20 minutes. The salt will extract excess moisture from the zucchini. Pat zucchini dry and transfer to a mixing bowl. Add chopped spinach, parsley, 1/2 cup grated Parmesan cheese and garlic to the mixing bowl. Set aside.

If using bacon slices, add to skillet and cook until crispy. Add chopped onion and cook until tender. If using bacon bits, add olive oil to skillet and cook onion. 

Add onion and bacon to the zucchini mixture. Add eggs and mix well. Salt and pepper to taste. Transfer mixture into a baking dish that has been sprayed with non-stick cooking oil. Sprinkle the 1/3 cup grated Parmesan-Romano cheese over the top.

Bake in 350 degree (F) oven for 35-40 minutes. Refrigerate if dish is not served immediately. If allow to cool completely, you can cut into squares and reheat in microwave. If served hot from the oven, the mixture will need to be spooned onto serving plates.

Serves 8 people.

Sometimes “yummy” just doesn’t do justice to a food dish. This is one of those cases. This dish is sweet but without the calories. One cup is only around 255 calories. I was barely able to finish the entire serving.

This was actually a side dish for the beef barley soup the Wine Guy made over the weekend. I’d love to share the soup recipe except every leftover in the fridge was tossed into the soup. Believe it or not, leftover Bloody Mary mix from New Years was added in place of the tomato sauce. I must say, the soup was incredible. However, it was the sweetness of the potato/apple dish that seized my taste buds.

The apples and sweet potatoes are cooked in a foil pack. Brown sugar, cinnamon, nutmeg and cranberries add just the right amount of sweetness. This dish would also work well over a bed of lettuce. Grab the Recipe