Steamed Broccoli and Cauliflower With Cheese Sauce



Steamed Broccoli and Cauliflower With Cheese Sauce

• Prep Time: 5 min Total Time: 20 mins Servings: 2-3

Ingredients

o broccoli , rinsed, trimmed

o cauliflower rinsed, trimmed

Cheese sauce:

o 2 tablespoons butter

o 2 tablespoons flour

o 3/4 teaspoon salt

o 1 cup milk

o 1 cup (4oz) cheddar cheese, shredded

Directions

Prepare cheese sauce while veggies are steaming…

CHEESE SAUCE:

1. Grate cheese using large teardrop side of white grater.

2. In medium saucepan melt butter over low heat. Gradually whisk in flour until smooth and pasty.

3. While stirring constantly, slowly add milk slowly. Stir until smooth. Add salt and cheese, stirring until cheese is melted. Don't overcook.

4. Serve broccoli with cheese sauce on top.

5. Rinse Broccoli and cauliflower with cold running water and cut into bite-size pieces. Place in bag with 1 tablespoon of water and seal firmly. Spread items into an even layer when placing in Microwave make sure to lay bag with indicated side up. Bag will inflate during cooking and a whistling sound may be heard. Microwave on HIGH per bag directions. Let bag stand in microwave for 1 minute.

6. Remove bag and open bag carefully holding top of bag where indicated. Be careful—bag will be hot!

Pan Fried Sweet Potatoes with brown sugar and cinnamon

Ingredients:

3 sweet potatoes, peeled, sliced 1/8 “ thick (thin, uniform slices)

3 T. butter 2 T. Brown sugar 1 t. Cinnamon

Directions:

1) ___all__Rinse potatoes with cold water and peel with vegetable peeler. Using a chef’s knife and bear claw grip, cut into thin slices.

2) _____In a heavy, large skillet with lid, heat butter. When butter begins to foam, add the sliced potatoes.

3) _____Cover and lower heat. After about 5 minutes, uncover and turn potatoes with a wide spatula.

4) ______Cover and continue to cook until tender, another 5 minutes. Check frequently to make sure the potatoes don’t burn. Uncover and continue to cook for a few minutes to glaze the potatoes.

5) ______Sprinkle lightly with brown sugar and cinnamon. Bring to table for sampling.

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|Pan Fried Brussels Sprouts |  |

|[pic] |Rated: |

| |[pic] |

| | |

| |Submitted By: NJChick |

| |Photo By: Zaclac |

| |Prep Time: 10 Minutes |

| |Cook Time: 20 Minutes |

| |Ready In: 30 Minutes |

| |Servings: 4 |

| | |

"Put away your sad memories of boiled Brussels sprouts. Pan fry them in hot olive oil with garlic and onion, and they turn golden brown, with crispy edges and a sweet, nutty flavor that will become addictive."

INGREDIENTS:

|1 tablespoon olive oil | |

|3 cloves crushed or minced garlic |salt and ground black pepper to taste |

|1/4 white onion, chopped |garlic powder to taste |

|1 (16 ounce) package trimmed Brussels sprouts | |

DIRECTIONS:

pREP ALL INGREDIENTS BEFORE PROCEEDING.

|1. |______________Rinse and trim brussels sprouts. |

| |______________Heat olive oil in a skillet over medium heat until the olive oil shimmers, and cook garlic, stirring often, until golden brown and |

| |fragrant, about 3 minutes. Be careful not to burn garlic! |

| | |

| |______________Chop onion, Stir in onion and cook until soft, stirring often, about 5 minutes. |

| |_______________Add Brussels sprouts to the skillet and cook without stirring until the undersides of the sprouts turn golden brown, 5 to 7 minutes. |

| |Stir to turn sprouts over, and cook other sides until golden brown, another 5 to 7 minutes. Season with salt, black pepper, and garlic powder. |

| |* Bring dish to demo table for sampling. |

|ALL RIGHTS RESERVED © 2015 |Printed from 3/4/2015 |

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Oven Roasted Green Beans Recipe courtesy Emeril Lagasse Serves: 6

Ingredients

• 1 1/2 pounds green beans

• 2 tablespoons extra-virgin olive oil

• 1 teaspoon kosher salt

• 1/2 teaspoon freshly ground black pepper

Directions

________________Preheat the oven to 425 degrees F.

________________Rinse and Trim the ends of the green beans and add to a large bowl.

________________Toss with the extra-virgin olive oil, salt and pepper and spread out evenly on a parchment lined baking sheet.

________________Roast, stirring once halfway through, until lightly caramelized and crisp tender, 12 to 15 minutes.



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Buffalo Cauliflower bites

INGREDIENTS

• 1 medium cauliflower, cut into bite-sized pieces

• 1/2 cup flour

• 1/2 cup water

• 1 teaspoon garlic powder

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• 2 tablespoons butter, melted

• 2/3 cup Buffalo hot sauce

INSTRUCTIONS

1. Preheat oven to 450 degrees, line a large cookie sheet with parchment paper.and set aside.

2. In a large bowl whisk together flour, water, garlic powder, salt and pepper. Add cauliflower florets and toss to coat. Spread evenly onto cookie sheet and place in the oven. Bake for 15 minutes, flipping once. Remove from the oven.

3. ________________In a separate bowl stir together melted butter and buffalo sauce. Add baked cauliflower and toss to coat. Spread evenly onto cookie sheet. Place back in the oven and bake for 25-30 minutes or until crispy, flipping once.

4. ________________Remove from oven and let sit 10 minutes before serving.

5. ________________Serve with your favorite dressing and enjoy!

| | |

|Broccoli with Garlic Butter and Cashews Servings: 6 |

Ingredients:

|1 1/2 pounds fresh broccoli, cut |2 teaspoons white vinegar |

|into bite size pieces |1/4 teaspoon ground black pepper |

|1/4 cup butter |2 cloves garlic, minced |

|1 tablespoon brown sugar |1/2 cup chopped salted cashews |

|3 tablespoons soy sauce | |

Directions:

|1. |____________________Cut broccoli florets from stem with paring knife, trim off any bad spots. Rinse in cold running water. Shake |

| |off excess water. |

| |____________________Place the broccoli into steamer bags and microwave according to package directions. Broccoli should be tender |

| |crisp. Do not over cook |

|2. |_____________________While the broccoli is steaming, melt the butter in a saute pan over medium heat. Mix in the brown sugar, soy |

| |sauce, vinegar, pepper and garlic. Bring to a boil, then remove from the heat. |

| |____________________Mix in the cashews, and toss broccoli into the mixture. Serve immediately. |



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Low Carb Italian Zucchini Pasta

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If you are a pasta lover and need a low-carb version closer to the real thing than spaghetti squash, you have found your match! This is a great recipe for one; super-quick and super-versatile.

Ingredients

• 2 zucchinis, peeled

• 1 tablespoon olive oil

• 2 cloves minced garlic

• 1/4 cup water

• 1 T Italian seasonings

• salt and ground black pepper to taste

• grated parmesan cheese, to taste

Directions

1. ____________________Rinse Zucchini, with vegetable peeler, remove skin. Cut lengthwise slices from zucchini using a orange julienne peeler, stopping when the seeds are reached. Turn zucchini over and continue 'peeling' until all the zucchini is in long julienne strips; discard seeds.

2. ___________________Heat olive oil and garlic in a skillet over medium heat; cook and stir zucchini in the hot oil for 1 minute. Add water and cook until zucchini is softened, 5 to 7 minutes.

3. ___________________Drain water, Season with salt and pepper, Italian seasonings and grated cheese. Bring finished dish to demo table for sampling.

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Kale Chips

8 oz bag fresh kale greens

2T extra virgin olive oil

1/4 teaspoon sea salt, coarse

1/8 teaspoon freshly ground pepper

Directions

Rinse kale in colander with cold water pat lightly with paper towels.

1. Preheat oven to 375 °F.

2. Spread Fresh Kale Greens on a large baking sheet lined with parchment paper (for easy clean up)

3. Drizzle with olive oil, sprinkle sea salt, and pepper over kale. Toss to mix.

4. Bake for about 30 minutes or until lightly browned and crispy.

Cauliflower Popcorn

[pic][pic]Ingredients

• 1 large head cauliflower, broken into small florets

• 1 tablespoon olive oil

• 1/2 teaspoon garlic salt

Directions

1. Preheat oven to 400 degrees F.

2. Rinse cauliflower in cold running water, remove any dark spots with paring knife.

3. Whisk olive oil and garlic salt together in a large bowl; add cauliflower and toss to coat completely. Spread cauliflower out onto a baking sheet lined with parchment paper.

4. Bake in the preheated oven until golden and tender, 15 to 18 minutes.

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