Currently viewing the tag: "Eat Well Feel Good"

Eat well feel good

By On · Add Comment · In Catoctin Cookin', Columns

Zucchini Scampi

Active Time: 25 minutes

Total Time: 25 minutes
Servings: 4
Egg-Free     Sesame-Free     Vegetarian     Nut-Free     Gluten-Free

Ingredients

2 zucchini (10 oz. each), trimmed and halved lengthwise

2 small summer squash (5 oz. each), trimmed and halved lengthwise

1/8 teaspoon salt, plus ¼ teaspoon, divided

2 tablespoons extra-virgin olive oil, divided

1 lemon, halved

½ cup dry white wine

3 cloves garlic, thinly sliced

¼ teaspoon crushed red pepper, plus more for garnish

5 tablespoons unsalted butter, cubed


1 tablespoon finely chopped fresh flat-leaf parsley

Directions

Line a large rimmed baking sheet with paper towels. Cut 2 halved zucchini and 2 halved small summer squash into 2-inch pieces; place flesh-side up on the prepared baking sheet. Sprinkle with ⅛ teaspoon salt; let stand until water leaches out, 8 to 10 minutes. Pat dry with paper towels..

Heat 1 tablespoon oil in a 12-inch skillet over medium-high heat. Add 2 lemon halves, flesh-side down; cook, undisturbed, until charred, 3 to 4 minutes. Remove from the pan.

Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add the zucchini and squash, flesh-side down; cook, undisturbed, until browned, 3 to 4 minutes. Flip and cook until fork-tender, about 2 more minutes. Sprinkle with ⅛ teaspoon salt; transfer to a serving platter.

Add ½ cup wine, 3 sliced garlic cloves, ¼ teaspoon crushed red pepper and the remaining ⅛ teaspoon salt to the skillet; cook over medium heat, scraping up any browned bits on the bottom of the pan, until reduced by half, about 2 minutes. Add 5 tablespoons cubed butter; cook, stirring constantly, until well incorporated, about 2 minutes. Remove from heat.

Spoon the sauce over the squash. Squeeze the charred lemons over the top; sprinkle with 1 tablespoon parsley. Garnish with crushed red pepper, if desired.

Eat well feel good

By On · Add Comment · In Catoctin Cookin', Columns

Spinach, Feta & Artichoke Tater Tot Casserole

High-Protein Sesame-Free Vegetarian Nut-Free Gluten-Free

Ingredients

12 large eggs

2/3 cup half-and-half

½ teaspoon garlic powder

½ teaspoon dried oregano

½ teaspoon dried dill

¼ teaspoon ground pepper

2 cups frozen quartered artichoke hearts, thawed and squeezed dry

1½ cups frozen chopped spinach, thawed, drained, and squeezed dry

½ cup frozen diced onions

½ cup crumbled feta cheese

13 ounces frozen potato tots (about 3 cups), thawed

¼ teaspoon salt

Directions

  1. Preheat oven to 350°F. Coat a 7-by-11-inch casserole dish with cooking spray. Whisk eggs, half-and-half, garlic powder, oregano, dill and pepper together in the prepared dish until thoroughly combined. Scatter artichoke hearts, spinach and onions over the egg mixture; sprinkle evenly with feta. Arrange potato tots over the feta in a single layer, leaving about ¼ inch between each tot.Combine oil, lemon juice, chives, honey, mustard, and salt in a small bowl or in a jar with a tight-fitting lid. Whisk or shake well.
  2. Cover with foil and bake until the middle is just set and the edges are slightly golden brown, 50 to 55 minutes. Sprinkle with salt before serving.

Eat Well Feel Good

By On · Add Comment · In Catoctin Cookin', Columns

Kale & Avocado Salad with Blueberries & Edamame

Yield: 8 cups

Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 4

Nutrition Profile:

Diabetes-Friendly     Healthy Pregnancy     Vegetarian      Gluten-Free     Egg-Free

6 cups stemmed and coarsely chopped curly kale

1 avocado, diced

1 cup blueberries

1 cup halved yellow cherry tomatoes

1 cup cooked shelled edamame

¼ cup sliced almond, toasted

½ cup crumbled goat cheese (2 ounces)

¼ cup olive oil

3 tablespoons lemon juice

1 tablespoon minced chives

1 ½ teaspoons honey

1 teaspoon Dijon mustard

1 teaspoon salt

Directions

Place kale in a large bowl and, using your hands, massage to soften the leaves. Add avocado, blueberries, tomatoes, edamame, almonds, and goat cheese.

Combine oil, lemon juice, chives, honey, mustard, and salt in a small bowl or in a jar with a tight-fitting lid. Whisk or shake well.

Drizzle the vinaigrette over the salad and toss to combine. Veteran