Posts Tagged ‘parsley’

Zucchini with Tomatoes [Vegan]

Monday, May 1st, 2017

A delicious, easy to prepare zucchini dish with an exquisite flavor. Enjoy!


1 tbsp lemon juice

1-1/2 tbsp cilantro, or parsley, chopped

4 shallots, peeled and thinly sliced

1-1/4 lb zucchini, quartered lengthwise and cut crosswise into 1 in. pieces

1 cup canned crushed tomatoes

1/8 tsp salt (optional)


Combine first 4 ingredients in a heavy nonstick skillet over medium-high heat. Add pepper to taste. Bring to a boil. Reduce heat to medium low and simmer 3-4 minutes, or until zucchini is tender. Stir in remaining ingredients and serve.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 58; % Calories From Fat 6.2%; Total Fat 0.4g; Saturated Fats 0.1g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.2g; Cholesterol 0mg; Sodium 230mg; Total Carbohydrates 13g; Dietary Fiber 2.2g; Sugar 4.8g; Protein 2.9g.

More Information:


Thiamin B1 0.11 mg
Vitamin A 720 IU
Vitamin K 8.8 mcg
Vitamin E 0.71 mg
Pantothenic Acid 0.37 mg
Vitamin B6 0.41 mg
Choline 20 mg
Riboflavin B2 0.23 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 33 mg
Niacin B3 1.2 mg


Sodium 230 mg
Zinc 0.62 mg
Copper 0.17 mg
Calcium 53 mg
Iron 1.7 mg
Manganese 0.36 mg
Magnesium 37 mg
Phosphorus 82 mg
Fluoride 0.0038 mcg
Potassium 590 mg
Selenium 0.97 mcg

Celery, apple and Sesame Salad [Vegan]

Monday, August 1st, 2016

Celery, Apple and Sesame Salad


This healthy salad contains more than 1 serving of fruits and veggies in it. It is full of crisp celery, sweet apples, and crunchy sesame seeds, all coated with a creamy dressing. Very yummy and satisfying!


3/4 cup olive oil

1 clove garlic, crushed

2 tbsp lemon juice

2 tbsp cider vinegar

2 tbsp salt

1 tsp raw sugar, or white sugar

1/2 tsp mustard

2 tbsp mixed seasoning, such as mint, parsley, chervil, chives, and thyme, chopped

1 head of celery, thinly sliced

4 red dessert apples, cored and thinly sliced

1 tbsp sesame seeds, roasted


Put olive oil and next 7 ingredients in a screw-top jar, adding salt to taste. Shake well to blend before serving. Place the celery and apple in a salad bowl. Pour in the dressing and toss well. Just before serving, mix in the sesame seeds.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 310; % Calories From Fat 81.3%; Total Fat 28g; Saturated Fats 4g; Mono-unsaturated Fats 20g; Poly-unsaturated Fats 3g; Cholesterol 0mg; Sodium 8mg; Total Carbohydrates 18g; Dietary Fiber 3g; Sugar 13g; Protein 1g.

More Information:


Thiamin B1 0mg
Vitamin B12 0mcg
Vitamin K 19mcg
Vitamin A 68IU
Niacin B3 0mg
Pantothenic Acid 0mg
Riboflavin B2 0mg
Vitamin C 8mg
Vitamin D 0IU
Vitamin B6 0mg
Vitamin E 4mg
Choline 5mg


Manganese 0mg
Magnesium 12mg
Calcium 12mg
Zinc 0mg
Phosphorus 26mg
Copper 0mg
Fluoride 4mcg
Selenium 0mcg
Sodium 8mg
Potassium 150mg
Iron 0m

Rigatoni with Tomatoes

Wednesday, October 1st, 2014
Rigatoni and Tomatoes

Rigatoni and Tomatoes

This recipe turns a traditional Italian dish into a low fat, low sodium and low cholesterol vegan dish. The flavors are exquisite while the cooking time from start to finish is only 20 minutes.


2 cloves garlic, crushed

1/2 cup parsley, chopped

1/2 tsp lemon zest

2 tsp olive oil

1 tsp basil, or 1 Tbsp fresh, chopped

2 cups plum tomato, chopped

10 oz rigatoni pasta, or other tube pasta


Combine parsley, lemon zest, and garlic in a bowl and set aside. Heat oil in a heavy nonstick skillet over medium heat. Add tomatoes and basil, if using dried, and simmer 10 minutes, stirring often. Stir in basil, if using fresh, and remove from heat. Cook pasta in boiling water until al dente. Drain and toss with tomatoes and parsley mixture.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 200; % Calories From Fat 10.8%; Total Fat 2.4 g; Saturated Fats 0.4 g; Mono-unsaturated Fats 1.2 g; Poly-unsaturated Fats 0.5 g; Cholesterol 0 mg; Sodium 8.2 mg; Total Carbohydrates 38 g; Dietary Fiber 2.3 g; Sugar 2.6 g; Protein 6.8 g.

More Information:


Thiamin B1 0.45 mg
Vitamin B12 0 mcg
Vitamin K 87 mcg
Vitamin A 830 IU
Niacin B3 3.7 mg
Pantothenic Acid 0.27 mg
Riboflavin B2 0.2 mg
Vitamin C 13 mg
Vitamin D 0 IU
Vitamin B6 0.12 mg
Vitamin E 0.56 mg
Choline 11 mg



Manganese 0.51 mg
Magnesium 33 mg
alcium 24 mg
Zinc 0.81 mg
Phosphorus 110 mg
Copper 0.18 mg
Fluoride 9.6 mcg
Selenium 30 mcg
Sodium 8.2 mg
Potassium 250 mg
Iron 2 mg

Baked Tofu with Ginger

Wednesday, January 1st, 2014

A vegan/vegetarian meat substitute with an excellent flavor and aroma. It is excellent served alone or can be served with additional meal items.


2 scallions, trimmed and chopped

2 tsp vegetable oil

1 tsp sesame oil

1 tbsp lemon juice

2 tbsp soy sauce

1 lb tofu, cut into .75 in. slices

1/4 cup purchased chutney (optional)

1 tbsp parsley, chopped

1/2 tsp ground ginger


Arrange tofu slices in a single layer in a non-reactive baking dish. Combine remaining ingredients, except chutney, in a jar with a tight-fitting lid. Shake vigorously. Pour over tofu and marinate 20 minutes. Preheat oven to 400?F. Bake tofu in marinade 10-15 minutes. Add a small amount of water if tofu becomes too dry. Serve with chutney, if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 210; % Calories From Fat 55.7%; Total Fat 13g; Saturated Fats 1.7g; Mono-unsaturated Fats 3g; Poly-unsaturated Fats 7.8g; Cholesterol 0mg; Sodium 470mg; Total Carbohydrates 6.9g; Dietary Fiber 2.9g; Sugar 0.9g; Protein 19g.

Broiled Deviled Tomatoes

Sunday, September 1st, 2013

Deviled TomatoesAny variety of dishes prepared with hot seasonings, such as cayenne or mustard is deviled. Here tomatoes are deviled with mustard creating a vegetarian and vegan dish that is low in calories, low in cholesterol, and low in sodium. A great side dish or appetizer.


4 large tomatoes, cut in half crosswise and seeded

2 tsp parsley, chopped

2 cups fresh breadcrumbs

1 tsp mustard

1 tbsp olive oil

1 clove garlic, crushed


Prepare broiler. Season inside of tomatoes with salt and pepper to taste and arrange in an oiled baking dish. Heat oil in a heavy nonstick skillet over medium high heat. Sauté garlic 1 minute, stirring constantly. Remove from heat and whisk in mustard. Stir in breadcrumbs, parsley and salt to taste. Mix well and spoon into tomatoes. Broil about 5 in. from heat source 2-3 minutes until browned.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 110; % Calories From Fat 35.2%; Total Fat 4.3g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.6g; Poly-unsaturated Fats 0.8g; Cholesterol 0mg; Sodium 130mg; Total Carbohydrates 16g; Dietary Fiber 2.6g; Sugar 5.6g; Protein 3g.

More Information:


Thiamin B1 0.15 mg
Vitamin A 1600 IU
Vitamin K 27 mcg
Vitamin E 1.5 mg
Pantothenic Acid 0.2 mg
Vitamin B6 0.17 mg
Riboflavin B2 0.094 mg
Choline 15 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 24 mg
Niacin B3 1.9 mg


Sodium 130 mg
Zinc 0.45 mg
Copper 0.15 mg
Calcium 47 mg
Iron 1.2 mg
Manganese 0.3 mg
Magnesium 25 mg
Phosphorus 63 mg
Potassium 460 mg
Fluoride 13 mcg
Selenium 3.1 mcg

Maple Sweet Potato Salad

Thursday, November 1st, 2012

Fall is in full effect up north and Thanksgiving Day looms just a few weeks away. Summer has its potato salad and now fall has its maple sweet potato salad. This side is vegan, vegetarian, low cholesterol, and low sodium.


2 tbsp. lemon juice

2 tbsp. orange juice

1-1/3 tbsp. olive oil

3 tbsp. maple syrup

1-1/2 tbsp. chopped crystallized ginger

1 lb sweet potatoes, peeled and cut into .5 in. cubes

2 tomatoes, peeled, seeded and cut into .5 in. cubes

1/4 cup cilantro, or parsley, chopped


Place sweet potatoes in a steamer basket over boiling water. Cover saucepan and steam 8-10 minutes, or until tender. Transfer sweet potatoes to a large baking sheet. Spread out to cool. Combine first 5 ingredients in a jar with a tight-fitting lid, shake vigorously. Place sweet potatoes in a serving bowl. Add maple dressing and remaining ingredients and toss. Cover and chill until ready to serve.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 200; % Calories From Fat 21.6%; Total Fat 4.8g; Saturated Fats 0.7g; Mono-unsaturated Fats 3.3g; Poly-unsaturated Fats 0.6g; Cholesterol 0mg; Sodium 46mg; Total Carbohydrates 38g; Dietary Fiber 4.6g; Sugar 19g; Protein 2.9g.

More Information:


Thiamin B1 0.16 mg
Vitamin B12 0 mcg
Vitamin K 14 mcg
Vitamin A 22000 IU
Niacin B3 2.1 mg
Pantothenic Acid 1.1 mg
Riboflavin B2 0.14 mg
Vitamin C 38 mg
Vitamin D 0 IU
Vitamin B6 0.38 mg
Vitamin E 1.8 mg
Choline 20 mg


Manganese 1.1 mg
Magnesium 41 mg
Calcium 62 mg
Zinc 1.1 mg
Phosphorus 79 mg
Copper 0.24 mg
Fluoride 1.5 mcg
Selenium 0.35 mcg
Sodium 46 mg
Potassium 750 mg
Iron 1.2 mcg

Steamed New Potatoes with Mint and Parsley

Friday, September 30th, 2011

The mint and parsley add a special flavor to what would otherwise just be plain steamed potatoes. This is a vegetarian potato dish that is low in cholesterol.


1/4 tsp salt to taste (optional)
1-1/2 lb small red potatoes, quartered lengthwise
1-1/3 tbsp fresh mint, minced
2 tbsp sour cream
1-1/3 tbsp parsley, minced
2 tbsp unsalted butter


In a steamer basket over boiling water steam potatoes, covered, for 10-12 minutes, or until just tender. While potatoes are steaming, in a bowl stir together mint, parsley, butter, sour cream, and salt and pepper to taste. Add the potatoes to herb mixture and toss well.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 190; % Calories From Fat 35.5%; Total Fat 7.5g; Saturated Fats 4.6g; Mono-unsaturated Fats 1.9g; Poly-unsaturated Fats 0.4g; Cholesterol 18mg; Sodium 160mg; Total Carbohydrates 28g; Dietary Fiber 3g; Sugar 1.7g; Protein 3.6g.

More Information:


Thiamin B1 0.14 mg
Vitamin K 26 mcg
Vitamin A 360 IU
Vitamin E 0.23 mg
Pantothenic Acid 0.52 mg
Vitamin B6 0.29 mg
Choline 31 mg
Riboflavin B2 0.068 mg
Vitamin D 0 IU
Vitamin B12 0.034 mcg
Vitamin C 17 mg
Niacin B3 2 mg


Sodium 160 mg
Zinc 0.61 mg
Copper 0.23 mg
Iron 1.4 mg
Calcium 30 mg
Manganese 0.25 mg
Magnesium 39 mg
Potassium 800 mg
Fluoride 0.21 mcg
Phosphorus 110 mg
Selenium 1.1 mcg

Creamy Tofu Over Pasta

Monday, September 12th, 2011

Here is a dish that features a creamy white sauce that is vegetarian and vegan. Choose the proper pasta and the entire dish can be vegan. Perfect as a side dish or the main course.


8 ounces pasta (bows, macaroni, fettuccine)

1 T. olive oil

1 onion, chopped

2 garlic cloves, minced

1 red bell pepper, chunked

2 cups mushrooms, sliced

2 T. parsley, diced

1/4 t. thyme

1/2 t. basil

1/3 cup flour

2 cups calcium-fortified soy milk

1/2 pound tofu, crumbled

1 cup peas

1/2 t. salt


Cook pasta according to package directions. In separate pan, sauté onion and garlic in olive oil. Add bell pepper, mushrooms, parsley, thyme, and basil; sauté until crisp-tender. In blender, process flour, soy milk, and tofu until creamy. Pour over vegetable mixture and cook until just thickened. Add peas and salt and heat through. Place cooked pasta on large serving platter. Top with vegetable and tofu mixture. Serve hot.

Serves 8.

Nutritional information:

Calories per serving: 162; protein: 8 grams; carbohydrate: 24 grams; fat: 4 grams; cholesterol: 0 milligrams

Pasta and Bean Soup

Wednesday, August 17th, 2011

Served with fresh bread and a salad, is a meal in itself.


2 tablespoons extra-virgin olive oil

1 medium onion, finely chopped

2 cloves garlic, minced

1 medium carrot, peeled and cut into 1/4-inch dice

1 large celery stalk, cut into 1/4-inch dice

Two 16-ounce cans your favorite beans drained and rinsed

7 cups water

2 cups diced zucchini

2 bay leaves

1 1/2 teaspoons Italian herb seasoning mix

1/4 cup tomato paste

16 oz box of your favorite small pasta

2 tablespoons chopped fresh parsley

Salt and a pinch of red pepper to taste


Heat the olive oil in a soup pot. Add the onion, garlic, carrot, and celery, and sauté over medium heat, stirring
frequently, until the onion is golden. Add the beans, cooking liquid or water, zucchini, bay leaves, herb mix, and tomato paste. Bring to a simmer, then simmer gently, covered, until the zucchini is just tender, about 10 minutes. Remove from the heat and allow the soup to stand for an hour or so to develop flavor.

In a separate saucepan, cook the pasta al dente. Rinse briefly under cool water until it stops steaming. Add the parsley to the soup and heat it through. When the soup is hot, add the cooked pasta and season with salt. Serve at once.

Serves 8

Vegetarian Lasagna

Friday, April 1st, 2011

This dish is low cholesterol and if you leave out the optional Parmesan cheese it is vegan. Tofu provides an adequate amount of protein.


3/4 lb lasagna noodles

1/4 cup seasoned breadcrumbs

1-1/2 tbsp grated Parmesan cheese (optional)

2 tbsp tomato paste

1/4 cup fresh basil, chopped

1/4 cup parsley, chopped

3/4 cup soft tofu

2 large celery stalks, chopped

2 cloves garlic, crushed

1 red bell pepper, seeded and chopped

7 oz mushrooms, chopped

6 tomatoes, peeled and chopped

1 tbsp olive oil

2 onions, chopped

2 carrots, chopped


Preheat oven to 350?F. Heat oil in a heavy nonstick skillet over medium-high heat. Sauté next 5 ingredients about 5 minutes until onions are soft. Stir in mushrooms and cook 1 minute. Stir in next 4 ingredients and bring to a boil over medium-high heat. Reduce heat to low. Cover and simmer about 10 minutes or until vegetables are tender. Remove from heat. Beat tofu until smooth. Stir 1/4 cup tofu into vegetable mixture. Cook pasta in a large pot of boiling salted water 7-10 minutes, or until al dente. Drain. Spread a third of the vegetable mixture into a greased 9×13 in. ovenproof dish. Top with 2 sheets of pasta. Continue layering vegetable mixture and pasta, finishing with a layer of pasta. Spread remaining beaten tofu evenly over pasta. Combine breadcrumbs and cheese and sprinkle over lasagne. Bake 50 minutes, or until golden.

Serves 6

Nutrition Facts:

Nutrition (per serving): Calories 130; % Calories From Fat 32.5%; Total Fat 4.7g; Saturated Fats 0.9g; Mono-unsaturated Fats 2.1g; Poly-unsaturated Fats 1.3g; Cholesterol 1.4mg; Sodium 150mg; Total Carbohydrates 18g; Dietary Fiber 4.4g; Sugar 8.2g; Protein 6.4g.

More Information:


Thiamin B1 0.18 mg
Vitamin K 68 mcg
Vitamin A 4700 IU
Vitamin E 1.8 mg
Pantothenic Acid 1.1 mg
Vitamin B6 0.32 mg
Choline 32 mg
Riboflavin B2 0.21 mg
Vitamin D 6.9 IU
Vitamin B12 0.035 mcg
Vitamin C 50 mg
Niacin B3 3.3 mg


Sodium 150 mg
Zinc 1.1 mg
Copper 0.37 mg
Iron 2.2 mg
Calcium 100 mg
Manganese 0.51 mg
Magnesium 42 mg
Fluoride 10 mcg
Potassium 700 mg
Phosphorus 140 mg
Selenium 9.1 mcg