Oven-Fried Zucchini Sticks
Our oven-baked zucchini sticks taste
every bit as good as their deep-fried brethren with
only a fraction of the fat and calories. Serve with a
side Garden Tomato Sauce for dipping.
4 servings | Active Time: 20 minutes | Total
Time: 40 minutes
Ingredients
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Canola or olive oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 pounds zucchini, (about 3 medium),
cut into 1/2-by-3-inch sticks
2 large egg whites, lightly beaten
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Preparation
1.
Preparation
1.
2.
3.
Preheat oven to 475°F. Coat a large baking
sheet with cooking spray.
Combine flours, cornmeal, salt and pepper
in a large sealable plastic bag. Dip zucchini
in egg white, shake in the bag to coat, and
arrange, not touching, on the baking sheet.
Coat all exposed sides with cooking spray.
Bake on the center rack for 10 minutes.
Turn the zucchini and coat any floury spots
with cooking spray. Continue to bake until
golden and just tender, about 8 to 10
minutes more. Serve hot.
Per serving : 127 Calories; 2 g Fat; 0 g Sat; 0 g Mono;
0 mg Cholesterol; 23 g Carbohydrates; 7 g Protein; 4
g Fiber; 427 mg Sodium; 524 mg Potassium
Garden Tomato Sauce
About 6 cups | Active Time: 30 minutes
Total Time: 2 1/4 hours
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3 tablespoons extra-virgin olive oil
2 medium onions, chopped
4 cloves garlic, minced
3/4 teaspoon dried basil or 1 tablespoon
chopped fresh
3/4 teaspoon dried thyme or 1 tablespoon
chopped fresh
3/4 teaspoon dried oregano or 1
tablespoon chopped fresh
1 3/4 teaspoons salt
1/2 teaspoon freshly ground pepper
1-2 teaspoons sugar (optional)
2.
3.
If using fresh tomatoes, bring a large pot of
water to a boil. Make a small X in the
bottom of each tomato and plunge into the
boiling water until the skins are slightly
loosened, 30 seconds to 2 minutes. Transfer
to a bowl of ice water for 1 minute. Peel
with a paring knife, starting at the X. If using
frozen tomatoes, run each under warm
water and peel or rub the skin off. Thaw in
the refrigerator or defrost in the microwave
until mostly thawed. Chop the tomatoes,
reserving any juice.
Heat oil in a Dutch oven over medium heat.
Add onions and cook, stirring, until
beginning to brown, about 4 to 6 minutes.
Add garlic and cook, stirring, for 1 minute.
Add the tomatoes (and any juice), basil,
thyme, oregano, salt, pepper and sugar.
Bring to a boil. Reduce heat to maintain a
simmer and cook until thickened to desired
consistency, stirring occasionally, 1 to 11/2
hours. Taste and season with additional
salt, pepper and/or sugar.
For pizza sauce: In Step 2, cook until
thickened to about the consistency of pizza
sauce, 1 1/2 to 2 hours. Remove from the
heat, transfer to a blender, add 2
tablespoons tomato paste and blend until
smooth.
Ingredients
Per 1/2-cup serving : 72 Calories; 4 g Fat; 1 g Sat; 3 g
Mono; 0 mg Cholesterol; 9 g Carbohydrates; 2 g
Protein; 2 g Fiber; 349 mg Sodium; 442 mg
Potassium
5 pounds cored whole tomatoes, fresh or
frozen
Tips & Notes: Cover and refrigerate for up to 3 days
or freeze for up to 6 months
Tortellini & Zucchini Soup
Everyone knows tortellini make a quick weeknight
pasta dinner—but they also add substance that turns
this quick, colorful vegetable soup into a meal. One
caveat: Read the label carefully; avoid pasta
products made with hydrogenated oils or
unnecessary preservatives. Enjoy this soup with a
slice of multigrain baguette and a spinach salad.
6 servings, about 1 1/2 cups each | Active Time: 25
minutes | Total Time: 40 minutes
Ingredients
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2 tablespoons extra-virgin olive oil
2 large carrots, finely chopped
1 large onion, diced
2 tablespoons minced garlic
1 teaspoon chopped fresh rosemary
2 14-ounce cans vegetable broth
2 medium zucchini, diced
9 ounces (about 2 cups) fresh or frozen
tortellini, preferably spinach-&-cheese
4 plum tomatoes, diced
2 tablespoons red-wine vinegar
Preparation
1.
2.
Heat oil in a Dutch oven over medium heat.
Add carrots and onion; stir, cover and cook,
stirring occasionally, until the onion is soft
and just beginning to brown, 6 to 7
minutes. Stir in garlic and rosemary and
cook, stirring often, until fragrant, about 1
minute.
Stir in broth and zucchini; bring to a boil.
Reduce heat to a simmer and cook, stirring
occasionally, until the zucchini is beginning
to soften, about 3 minutes. Add tortellini
and tomatoes and simmer until the
tortellini are plump and the tomatoes are
beginning to break down, 6 to 10 minutes.
Stir vinegar into the hot soup just before
serving.
Per serving : 203 Calories; 8 g Fat; 2 g Sat; 4 g Mono;
10 mg Cholesterol; 28 g Carbohydrates; 7 g Protein;
4 g Fiber; 386 mg Sodium; 400 mg Potassium