Happy New Year! One of the things that you should be doing this year is thinking about eating healthier. One of the many ways to do this is to add more vegetables to your day. It’s easy to eat more vegetables! This is important to do because vegetables provide vitamins and minerals and are low in calories. Here are a few tips to fit more vegetables in your meal.1. Discover fast ways to cook vegetables–Steam green beans, carrots or broccoli in a small bowl with a small amount of water in the microwave.
2. Choose vegetables that are rich in color– Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals.
3. Check the freezer aisle– Frozen vegetables are quick and easy to use to use and are just as nutritious as fresh veggies.
4. Sip on a hearty bowl of vegetable soup– Heat it and eat it. Try tomato, butternut squash, or garden soup reduced or low-sodium soup.
5. Try something new. You never know what you may like, choose a new vegetable.
Here are two simple meals that are easy to prepare. Thank you and have a Happy and Healthy New Year from Chef O.
Brussels Sprouts and Steak Stir-Fry 3 tablespoons reduced-sodium soy sauce, 2 tablespoons white wine vinegar. 4 tablespoons olive oil, divided 1 pound brussel sprouts, halved 8 ounces flank or skirt steak, thinly sliced against the grain 4 scallions, whites chopped, greens sliced 3 garlic cloves, sliced 2 tablespoons chopped peeled ginger 2 medium carrots, peeled, thinly sliced on a diagonal Steamed rice (for serving)
Whisk soy sauce, vinegar, and 1/4 cup water in a small bowl; set sauce aside.
Heat 2 tablespoons oil in a large skillet over medium-high heat. Add brussel sprouts and cook, tossing occasionally, until golden brown, about 4 minutes. Cover and cook until crisp-tender, about 3 minutes longer. Transfer to a plate; wipe out skillet.
Season steak with salt. Heat 1 tablespoon oil in same skillet over high heat until just beginning to smoke. Add steak in a single layer; cook until browned, about 3 minutes. Turn and cook until nearly cooked through, about 30 seconds. Add to brussel sprouts.
Heat remaining 1 tablespoon oil in same skillet. Add scallion whites, garlic, and ginger and stir until fragrant, about 1 minute, adjusting heat as needed. Add carrots and cook, tossing occasionally, until carrots are slightly softened, about 2 minutes.
Return brussels sprouts and steak to skillet and add reserved sauce. Cook, tossing occasionally, until sauce is thickened, about 3 minutes. Serve with steamed rice and garnish with scallion greens.
Whisk soy sauce, vinegar, and 1/4 cup water in a small bowl; set sauce aside.
Heat 2 tablespoons oil in a large skillet over medium-high heat. Add brussel sprouts and cook, tossing occasionally, until golden brown, about 4 minutes. Cover and cook until crisp-tender, about 3 minutes longer. Transfer to a plate; wipe out skillet.
Season steak with salt. Heat 1 tablespoon oil in same skillet over high heat until just beginning to smoke. Add steak in a single layer; cook until browned, about 3 minutes. Turn and cook until nearly cooked through, about 30 seconds. Add to brussel sprouts.
Heat remaining 1 tablespoon oil in same skillet. Add scallion whites, garlic, and ginger and stir until fragrant, about 1 minute, adjusting heat as needed. Add carrots and cook, tossing occasionally, until carrots are slightly softened, about 2 minutes.
Return brussels sprouts and steak to skillet and add reserved sauce. Cook, tossing occasionally, until sauce is thickened, about 3 minutes. Serve with steamed rice and garnish with scallion greens.
Melon and Prosciutto Risotto 6 cups vegetable broth 3 tablespoons butter 1/2 medium cantaloupe (peeled, seeded, grated) 2 chopped shallots 1 chopped garlic clove 2 cups arborio rice 1/4 cup dry white wine 1 ounce chopped prosciutto Thinly sliced basil
Bring 6 cups vegetable broth to a simmer. Melt 3 tablespoons butter in a large saucepan over medium-high heat. Add 1/2 medium cantaloupe (peeled, seeded, grated), 2 chopped shallots, and 1 chopped garlic clove; cook, stirring, until liquid is thickened, 8-10 minutes. Add 2 cups arborio rice and 1/4 cup dry white wine; cook for 2 minutes. Add broth by 1/2-cupfuls, stirring often and cooking until liquid is almost absorbed before adding more, until all broth has been added and rice is tender, 25-30 minutes. Stir in chopped prosciutto; top with thinly sliced basil.
Happy eating in a nutritious manner.
