Mediterranean Sauté
2 tsp (10 mL) extra-virgin olive oil
2 medium cooking onions, peeled, halved, thinly sliced
1 tsp (5 mL) each fresh oregano and thyme, minced
Sea salt and pepper, to taste
2 cups (500 mL) Brussels sprouts, washed, bases sliced off, heads quartered lengthwise
2 cups (500 mL) Swiss chard leaves and stems, washed, chopped
1/4 cup (60 mL) capers, rinsed, drained
1/2 cup (125 mL) kalamata olives, sliced, pitted
1 clove garlic, peeled, minced
1 Tbsp (15 mL) balsamic vinegar
1/2 cup (125 mL) pine nuts, toasted
Heat oil in medium saucepan over medium heat. Add onions, thyme, and oregano. Season to taste, toss well, and sauté to 10 minutes until lightly coloured.
While onions cook, steam Brussels sprouts for 5 minutes. Add chard leaves and stems; steam 2 to 3 minutes.
Add steamed vegetables, capers, olives, and garlic to pan with onions. Cook 2 to 3 minutes. Add vinegar, stir, and serve, topped with pine nuts.
Serves 4 as a side dish.
Each serving contains: 190 calories; 4.25 g protein; 6.95 g total fat (0.9 g sat. fat, 0 g trans fat); 16.25 g carbohydrates; 5.25 g fibre; 368 mg sodium
source: "Brussels Sprouts", alive #338, December 2010
Mediterranean Sauté
Directions
READ THIS NEXT
SEE MORE »
Oat Sweet Potato Chili
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.