Recipes: Flavourful Vegetable Dishes
Vegetables, as you know, are an important source of nutrients. It is recommended that we consume three servings of vegetables each day! This is much easier said than done, and if you are worried that your family might not be getting enough vegetables through their daily diet, it might be time to open your mind to new veggie recipes. This article features four veggie recipes that will give your family the nutrient-boost they need.
Potato and Vegetable Enchiladas
Ingredients:
8 oz shredded Cheddar cheese
1 head broccoli (cut into florets)
8 oz whole button mushrooms
3 small zucchini (chopped)
2 cups carrots (chopped)
1 package instant mashed potato flakes
1/4 cup olive oil
3 cups water
1 cup milk
1/4 cup butter
1 package corn tortillas
3 cups enchilada sauce
salt and pepper to taste
Directions:
In a large bowl, add the broccoli, zucchini, mushrooms, and carrots. Drizzle a bit of olive oil over the vegetables and season them with salt and pepper. Spread the vegetables in a Baking Dish and roast them at 425 degrees F for about half an hour. Stir the vegetables after the first 15 minutes. After they have roasted, remove them from the oven and set aside. In a large Sauce Pan, bring the water, butter, and milk to a boil, then remove from heat. Mix in the mashed potato flakes. Let it stand for a few minutes, then stir until they turn smooth. Add in the roasted vegetables. Heat a Frying Pan over medium heat and warm the tortillas on both sides. This allows you to handle them without the tortillas breaking. Dip the tortillas in enchilada sauce, then put a spoonful of the potato/vegetable mixture into the center. Sprinkle a little cheese on top, then roll the tortilla. Place the tortillas in a 9 x 13-in baking dish, topping with the remaining enchilada sauce and cheese. Bake at 350 degrees F for about 20 - 30 minutes, or until the enchiladas are warm all the way through.
Broccoli and Rice Casserole
Ingredients:
1 1/2 cup cooked rice
1 (10 oz.) bag frozen chopped broccoli
1 (10 3/4 oz) can cream of chicken soup
1 cup grated American or cheddar cheese
1/2 cup chopped onion
1/2 cup chopped celery
1 tsp butter
1/4 tsp salt
1/8 tsp pepper
1 tbsp bread crumbs
Directions:
Steam or boil the broccoli, then drain well. Heat the butter in a skillet and sauté the onion and celery until the onions have turned translucent. Combine the rice, cream of chicken soup, broccoli, cheese, onion, celery, salt, and pepper. Mix well, then spread into a buttered or greased 3-quart Casserole Dish. Melt the butter and toss the breadcrumbs in it. Sprinkle over the casserole, then bake at 350 degrees F for 45 - 50 minutes.
Borscht
Ingredients:
2 quarts beef stock
3 tablespoons butter
1 cup cabbage, finely chopped
1 cup potatoes, diced
1/2 cup carrots, diced
1 stalk celery, minced
1 onion, chopped
1 1/2 cups canned tomatoes
1/2 cup juice (from can of beets)
1 cup cooked or canned beets, diced
1 teaspoon vinegar
chopped dill or parsley (for garnishing)
sour cream
Directions:
In a skillet, melt the butter and sauté the cabbage, carrots, celery, onion, and potatoes. After about five minutes, add the beef stock. Blend or push the tomatoes through a sieve until they are fine, them to the pan. Add the beet juice then cover and simmer over a low heat. Allow the vegetables to become tender, but avoid letting them get soft and squishy. Add the chopped beets and vinegar and season with salt and pepper. Remove from heat and serve with a dollop of sour cream or a sprinkle of parsley over each bowl.
Sweet and Sour Vegetables
Ingredients:
1 lb frozen Oriental vegetables
Peanut or olive oil for sautéing
1 tbsp corn starch
1/2 inch section of ginger (peeled and minced)
1/2 cup pineapple chunks (drained, but save juice)
3 tbsp brown sugar
1 tbsp rice vinegar
1/2 tsp soy sauce
1/2 cup pineapple juice (saved from pineapple chunks)
1 garlic clove (minced)
Directions:
Mix the corn starch, ginger, pineapple chunks, brown sugar, rice vinegar, soy sauce, and pineapple juice in a large bowl. In a wok or large skillet, heat 2 tbsp of peanut or olive oil until very hot. Add the vegetables and Stir Fry at a high heat until the vegetables start to brown around the edges. Remove the vegetables to a bowl or Serving Dish. In the wok or skillet, discard all but 1 tsp of the oil, then add the sauce. Cook for about 5 minutes, or until the sauce turns translucent. Add the garlic during the last minute of the sauce's cooking time. Drizzle the sauce over the vegetables in the serving dish, or allow diners to pour their own sauce.
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