Heart Healthy Holiday Recipes: Vegetable Side Items

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by WWLTV.com

wwltv.com

Posted on November 5, 2013 at 10:55 AM

WWLTV.com
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It is the second day of WWL-TV’s heart healthy recipe series, 5 days of delicious recipes that, according to the American Heart Association, are also good for your health. Joining the Eyewitness Morning News in the kitchen are Chef Chip Flanagan of Ralph's on the Park and Kim Hemenway of People's Health.

Cauliflower Puree (nutritional information):

  • Serving size 1/2 cup
  • Calories 78
  • Carbohydrates 2 grams
  • Fat 3 grams
  • Protein 1 gram
  • Sodium 114 mg

Cauliflower puree (recipe):

  • 1 cauliflower (20 oz) cleaned & chopped
  • 2 tablespoons extra virgin olive oil
  • 2 cups vegetable stock
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Place all ingredients into a small pot. Bring to a boil then turn down to a high simmer. Cook until cauliflower is soft. Puree in a blender. The texture can be adjusted by adding a little more stock.


Grilled Asparagus (nutritional information):

  • Serving size 4 spears
  • Calories 30
  • Carbohydrates 2 grams
  • Fat 2 grams
  • Protein 0.7 grams
  • Sodium 146 mg

Grilled Asparagus (recipe):

  • 4 asparagus spears (2.5 oz) peeled at the bottom of each stalk
  • 1/8 teaspoon salt
  • 2 quarts water
  • 1 teaspoon aged balsamic vinegar
  • 1 teaspoon olive oil
  • 1/2 teaspoon salt free creole seasoning

Combine salt and water in a pot. Bring to a boil. Place the asparagus spears in the water. Cook for 3 minutes. Remove asparagus from the water and place in an ice bath until cold. Drain.

Brush the asparagus with the olive oil and sprinkle with the seasoning mix. Place spears onto a hot grill. Cook for 2 minutes, then flip. Cook for another 2 minutes. Transfer asparagus to a plate and drizzle with the balsamic vinegar.


Vegetable stock (nutritional information):

  • Serving size 1 cup
  • Calories 15
  • Carbohydrates 3 grams
  • Fat 0
  • Protein 0
  • Sodium 70 mg

Vegetable stock (recipe):

  • 3 yellow onions (2 lbs) peeled & chopped
  • 4 carrots (1 lb) peeled & chopped
  • 3 stalks celery (6 oz) washed & chopped
  • 2 large parsnips (1 lb) peeled & chopped
  • 10 black peppercorns
  • 2 bay leaves
  • 3 quarts of water

Combine all ingredients in stock pot. Place over medium heat and slowly bring to a boil. Reduce heat to simmer and cook for one hour. Strain through a fine mesh strainer. Discard or compost the solids. Chill the liquid.

Ralph's on the Park is open for lunch Tuesday through Friday and dinner 7 nights a week, at 900 City Park Avenue.

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