Archive for ‘vegetables’

May 23, 2011

Kale and Broccoli Pizza

Yes, kale even makes a wonderful pizza topping!

Boston has seen nothing but rain for what feels like weeks and weeks, so at the end of a particularly dreary and rainy day, homemade pizza was the perfect dinner! Whole wheat pizza dough topped with fresh mozzarella, grated parm, broccoli and crispy oven-roasted kale chips makes for a nutritious meal that still fulfills the cheese quota so needed after a cold and rainy day. The pizza was served with a mixed greens salad with lots of veggies.

To make the pizza:

  • Trader Joe’s whole wheat pizza dough
  • Trader Joe’s pizza sauce (I added chopped fresh basil, salt, pepper, red pepper flakes and dried oregano)
  • fresh mozzarella, 8 oz
  • shredded Parmesan cheese, I didn’t measure… about 3/4 cup or so?
  • chopped broccoli
  • minced fresh garlic
  • kale, chopped into small pieces

1) roll out Trader Joe’s whole wheat pizza dough on a cutting board with lots of flour, I made two smallish (about 8 inch) pizzas. With enough time I would have preferred to make the pizza dough from scratch- my dad makes an amazing sourdough pizza dough, but Trader Joe’s had to do on a work night.
2) chop broccoli crowns into small pieces, steam lightly in a vegetable steamer
3) chop kale and toss (lightly) with olive oil, salt and pepper. place on a cooking sheet and cook at 375 for about 10-12 minutes or until crisp. They will turn a darker green… my kale chips ended up getting a little extra crispy (almost burned), but were still delicious, they literally melt in your mouth.
4) add pizza sauce to pizza dough and top with chunks of fresh mozzarella and shredded parm cheese. Then add broccoli and fresh chopped garlic.
5) bake pizza for about 15 minutes, until edges of crust are lightly browned and crispy. Add kale for last 1-2 minutes of baking just to re-heat.

For the salad:

  • romaine lettuce and fresh spinach
  • grape tomatoes
  • cucumbers, chopped
  • shredded fresh Parmesan
  • stale bread for homemade croutons (or fresh if necessary, hamburger buns, rolls, etc. work too)

1) toss lettuce, spinach, grape tomatoes, cucumbers and parm together
2) take bread and cut into bite size pieces. Coat lightly in olive oil, salt, pepper, red pepper flakes and any extra spices – I used dried oregano and parsley- bake in oven or toaster oven until crunchy, about 5 minutes.
3) for a salad dressing I recommend a to-taste combination of olive oil, balsamic vinegar, garlic, pepper and fresh chives… a simple dressing works for this relatively simple salad, and the end result was fresh and delicious!

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April 21, 2011

Sweet Potato Black Bean and Spinach Quesadilla

This is – hands down – the best quesadilla I’ve ever had!

I had grown weary of quesadillas, the vegetarian versions always have too much cheese and limp soggy squishy vegetables all folded into a greasy tortilla.

This version is light, healthy, delicious and a great dinner for one! Sweet potatoes are one of my favorite ingredients – they are considered one of the healthiest vegetables in the world, and are so flavorful!

Ingredients:

  • 1 small sweet potato
  • 1 tortilla – I recommend Mission’s Jalapeno & Cheddar
  • about 1/2 can of black beans
  • 1/3 cup shredded extra sharp cheddar cheese
  • spinach, a few handfuls
  • cooking spray

Necessary condiments:

  • medium/hot salsa  (I love trader joe’s fresh hot salsa)
  • sour cream
  • fresh guacamole (it is a good idea to ALWAYS have an avocado laying around)
  • A couple of slices of lime
  • and of course you can always spice it up with fresh jalapeno slices, crushed red pepper, or a spicy tomatillo salsa verde :-)

Directions:

1) Stab sweet potato with a fork, and cook in microwave until soft, let cool
2) Grate cheese – you’ll almost never ever see me using pre-shredded cheese because it doesn’t have enough flavor, and is usually dry and bland.
3) Cook spinach on low heat with a very minimal amount of olive oil, just a drop will do! The spinach will cook down drastically (and quickly!)
4) Mash up sweet potato – you can cut it in half and spoon out the flesh, or mash it with the skin on if you prefer.
5) Spray pan with non-stick cooking spray (or use butter), and place tortilla face down – pan should be at medium heat.
6) Spread sweet potato on one half of tortilla (this is how I prevent over-stuffing of my quesadilla), add spinach and black beans. After about 3 minutes add cheese and close quesadilla. It will cook quickly – about 4-5 minutes on each side, max.
7) Once the tortilla is crispy, remove quesadilla, slice and eat with the above-mentioned delicious accompaniments! Fresh lime juice really helps to bring it all together!
*I mixed all extra sweet potato and black beans together and it made a great snack for the rest of the week  :-)

nutritionally speaking:
excellent source of dietary fiber, vitamins A, B6, C, E, K,  potassium, zinc, thiamin (vitamin b1), folate, calcium, iron, manganese, protein