Stir-Fried Baby Bok Choy
I make this healthy and inviting side dish whenever friends come over for a cookout. To keep cleanup to a minimum, line the pan with foil. I adjusted the cook time a bit since the peppers and beans didn't need to go as long. Whole kernel corn, cream style corn, sour cream, eggs, butter, and muffin mix makes this yummy corn casserole a side dish everyone will love. Wait for a couple of minutes and then you should be able to peel the skin very easily with your hands. Optionally add a drop or 2 of agave.
Choosing Your Vegetables
Thanks so much for this great recipe. This recipe looks delicious, and easy! I would appreciate, though, any suggestion s on what to use in place of the broccoli.
This turned out great for me! I used frozen baby brussel sprouts instead of broccoli just because I already had them. I steamed them a couple minutes in the microwave while I was cutting up the other vegetables and they roasted perfectly. I also used Tofurky Kielbasa for my sausage. The results were delicious- this is definitely in the rotation from now on.
Thanks for the terrific recipe! How would you measure this out using the 21 day fix containers? But this looks amazing! Wish I could be of more help! Do you think I could add grape tomatoes to this? Or would they cook too fast compared to the rest of it? I use smoked sausage. I made this for my work week. It work out awesome. The only change I made was I added minced garlic. I take recipe headlines with a grain of salt…some are fine, some are okay, some not so great. However, I think this one is truly delicious and is definitely a keeper.
Would this freeze ok? Not sure how the veggies would come out though? I doubt the veggies would be as crisp tender after being frozen, but I could be wrong! This was so delicious! My 2 daughters and I scarfed down the whole dish! Good thing my husband was at work or there may not have been enough: This was really delicious!
I pre-chopped all of the veggies and only had to add the potatoes and sausage before roasting. Served it with brown rice. Hubby loved it, too! Will definitely make again. What sausage do you have that you want to use? It could probably still cook through in the time depending on what you are using and the size. Should I cook it first? It really depends on the size particularly the thickness of them.
But if they are small to medium they should be able to cook in minutes. This dish was awesome. It earned me double brownie points for the.
I used hot Italian sausage which added a little extra zing. I made this last night and it was delicious! My 10 year old son loved it. I did brown the turkey sausage just a bit on the stove before I cut them up and put them in the pan with the veggies.
Also does the calories listed include calories for the rice, and if you can put the saturated fat on here I could manually add this to my foods on my weight watchers tracker. This also was great for leftovers and to pack for lunch. This was so delicious!! I made it on Sunday for my meal-prepped lunches for the week and added some veggie pasta with it instead of rice.
So so yummy, I loved it everyday and kept me so full! Such a cute story. The recipe looks delicious. I hope to make it soon. Im glad someone shared you on facebook, Ill be subscribing…. That is so sweet and funny. I make something similar like this in a big pan over the stove but throwing it all in the oven is genius. I have to try your version asap! I was out of foil and parchment paper, so I coated the pan with butter, which surprisingly worked great. It came out sooo good!
Will definitely do it again. I am surely gonna try it at home. Tamillia, that should be okay. Had to take the red peppers out because my husband is a picky eater. But it was really yummy! I made this for the second time tonight and it was a hit once again. Even my picky eaters end up having seconds! We like it over quinoa cooked in chicken broth. Thanks for the great recipe!
Want to add shrimp to this…would I cook it the same time frame with the rest of the ingredients? Depending on the size of the shrimp it only will need minutes cooking time.
Second time cooking in my whole life! My fiancé loves tooo cook, so I never get a chance too! I saw this recipe and I thought I would cook for him! It was an easy recipe and it tasted soooo good!! So glad I was able to cook this time? I have some people looking into it and in the meantime, if you copy and paste the recipe into a word document, you can print it without the commentary and pictures.
Thank you for your patience while I worked to get it fixed. Three out of four of my kids can be picky, but I have made this several times with great results.
I made it again last night and even my two year old was scarfing it down. Thank you for such a great recipe and for detailing how big to cut everything. Your recipe has made my week! Easy, delicious and tasty. Do you think it would be good with substituted veggies? I want to substitute green beans for broccoli and mushrooms for carrots and skip potatoes since it is going over rice. Do you think this combo would work well?
Made this and served it over Quinoa. Loved the blend of flavors. I now make it regularly using Polska Kielbasa sausage and have tried it with white sweet potatoes and have subbed in yellow summer squash instead of zucchini but it is great with any combo of meat and veggies. My kiddos love it so much that I now double the sausage and we have plenty for leftovers for lunch the next day.
Question…do you guys use precooked sausage? Sausage in the casings? I tried to make this and bought uncooked in the casing and had to cook it in a pan because it was impossible to cut them! Other than that…it was delicious. This is one of 7 meals I feature on my blog as being a great, healthy and easy meal for families. We are going to try it tonight!! We add shrimp to ours too and use jalapeño sausage?? This recipe is so simple and flavorful.
We leave out the potatoes and I will sometimes have brown rice to keep the carb count lower. It also gives me a break from all of the bacon and ground beef the Hubs insists on eating!
The whole family loved it! I appreciate all of the tips on how big to cut each vegetable. This one pan healthy italian sausage and veggies recipe looks absolutely fantastic.
I look forward to trying this. Thx for sharing Chelsea! This article could be of help for you: I made this last night for my family and they loved it!
I used a steakhouse seasoning blend instead of Italian seasoning and omitted the salt and garlic since the blend I used already had both.
It was so good and I felt that my family was getting something good for them. What a terrific dish! Paired with a nice salad this was a big hit with hubby. I used fresh herbs in place of the dried because I have them in my garden along with minced garlic and organic Hot Italian Chicken sausage.
Drizzle any leftover sauce over steamed vegetables, or use it to liven up a roasted sweet potato. Fabulous Lemon Basil Millet Burgers. Golden Bell Pepper Soup. The miso in this dish is made from chickpeas instead of soybeans find it in natural-food stores. You can sub in classic white miso paste. This simple soup is easy to make, but delivers a complex and nuanced flavor thanks to the fresh ginger, which gives it a kick. This recipe also offers a trifecta of healthy goodness; it's fat-free, cholesterol-free, and low-cal, to boot.
Not only does this recipe contain 6 grams less fat than a Burger King hamburger, but it also contains 2 grams more protein. Talk about filling and flavorful! Dried lentils, bay leaves, olive oil, onions, carrots, smoked cheddar cheese, breadcrumbs, thyme, garlic powder, paprika, red pepper, eggs, stone-ground mustard, whole-wheat buns, tomato, arugula Calories: Smoked Cheddar and Lentil Burgers.
You'll never miss meat in this sophisticated dish full of Italian herbs and spices. Plus, polenta, an Italian version of grits, is a good source of iron, magnesium, and vitamin B6. Butter, cornmeal, frozen corn, fresh Parmesan, fat-free sour cream, basil, sun-dried tomatoes, olive oil, onions, red bell pepper, garlic, Hungarian sweet paprika, white wine, artichoke hearts, ripe olives Calories: Take your favorite vegetarian ingredients on a vacation to the Southwest.
Chili powder, salsa, and cilantro add flavor to hearty potatoes, beans, and corn. Plus you'll get 11 grams of protein and 9 grams of fiber. Baking potatoes, chopped onion, garlic, cumin, chili powder, black beans, frozen corn, salsa, cheddar-jack cheese, cilantro Calories: Ready in a little more than 20 minutes, this recipe is an excellent Friday night dinner option.
Best served with a glass of Pinot, you'll enjoy a low-fat pasta dish that packs almost one-third of your DRI dietary reference intake of iron. Extra-virgin olive oil, chickpeas, garlic, crushed red pepper, broccoli rabe, vegetable broth substitute for chicken broth , orecchiette, Parmesan cheese Calories: Orecchiette With Chickpeas and Broccoli Rabe.
Lentils are a rich source of protein and fiber, and the variety of Indian spices keeps this dish low-cal yet filling. Vegetable oil, onion, ginger, coriander, cumin, turmeric, garlic, bay leaves, dried small red lentils, butter, green onions, jalapeño pepper, lime juice, cilantro, garam masala Indian spice blend , brown rice, low-fat plain yogurt Calories: Fragrant Red Lentils With Rice. Tempeh, a soybean-based food, is an excellent source of protein this dish contains 14 grams! And because of its mild, slightly nutty taste, tempeh absorbs the flavors of the dish without overpowering it.
Tempeh, pineapple juice, low-sodium soy sauce, lime juice, cumin, canola oil, garlic, onion, green bell pepper, whole-wheat tortillas, chipotle salsa Calories: The meat and cheese in traditional ravioli can send calorie counts through the roof.
However, using pumpkin keeps this dish at less than calories per serving. Canned pumpkin, Parmesan cheese, salt, pepper, wonton wrappers, chicken broth, butter, parsley Calories: Linguine adds a hearty texture and fiber to this quick weeknight meal. Butter, leeks, eggs, low-fat milk, Parmesan cheese, oregano, linguine, frozen collard greens, part-skin mozzarella cheese Calories: Linguine Frittata With Greens. Your classic pizza taste, loaded with antioxidant-rich veggies, balsamic vinegar, and low-fat cheese.
Dry yeast, olive oil, flour, sugar, oregano, thyme, part-skim mozzarella cheese, arugula, tomatoes, fresh basil, balsamic vinegar, Dijon mustard, artichoke hearts Calories: Champagne and a touch of sugar bring out the sweetness in these vitamin C—packed cipollini onions. This lightened-up take on a holiday classic is perfect for the season or really any time you need a hearty and healthy comfort food.
The brown sugar and pecan topping will have kids and adults! To make this dish even healthier, use half-and-half instead of butter to cut down on fat and calories. Sweet Potato Casserole Watch the video: There's no need for guests to worry about their diets while enjoying this dessert, as it has half the fat of other popular puddings.
The pumpkin offers a surprisingly sweet treat for anyone with a sweet tooth. Reduced-fat milk, brown sugar, cornstarch, eggs, pumpkin, salt, pumpkin-pie spice Serves: Eggplant has been a large part of Asian cuisine for years, and it really shines in this delicious dish. Peanut oil and lime add a tangy flavor to the slightly bitter veggie, while miso gives a buttery texture to the tofu.
Extra-firm tofu, eggplant, miso paste, garlic, peanut oil, limes, cabbage, soba noodles, dark sesame oil, scallions Calories: These bite-size appetizers can double as a meal. They contain plenty of filling protein, plus a dash of lemon and an extra zing from the ginger. Shelled frozen edamame, ginger, lemon juice, chives, vegetable oil, wonton wrappers, cilantro, soy sauce Calories: This creamy soup is light on calories but rich in antioxidants.
Serve it in mini pumpkins. Butternut Squash and Apple Soup. Meat-free meals You don't have to be a vegetarian to love a meatless meal. Baby bok choy, dark sesame oil, spring onions or scallions, low-sodium soy sauce, sugar, Fresno chili, chopped cashews, small radishes, sesame seeds Calories: Super Green Salad Shaved asparagus looks very elegant.
Kosher salt, asparagus spears, edamame, English peas, extra-virgin olive oil, almonds, garlic, lemon zest, basil, mint, tarragon, lemon, Manchego cheese Calories: Arugula Salad with Shaved Artichokes Artichokes—which are rich in magnesium and folate—are related to thistles and sunflowers. Cider vinegar, sugar, red pepper flakes, Kosher salt and black pepper, ramps or scallions, mayonnaise, Parmesan cheese, spring garlic or garlic, lemon, artichokes Calories: Greek-Style Baby Potatoes Poaching potatoes in olive oil makes for a luxurious side to serve with a light main dish.
Red bell pepper, olive oil, baby new potatoes, bay leaves, Castelvetrano or other large olives, flat-leaf parsley leaves, Kosher salt and black pepper Calories: Radish and Turnip Sauté This dish uses radish and turnip greens. Or you can sub in mustard greens. Radishes, butter, unsalted butter, extra-virgin olive oil, turnips, turnip greens, cider vinegar, Kosher salt and black pepper Calories: Spring Beets with Rhubarb Vinaigrette One cup of rhubarb packs 10 percent of your daily calcium.
Rhubarb, red wine, honey, red wine vinegar, shallot, thyme, kosher salt and black pepper, beets, olive oil, goat cheese, pistachios Calories: Coastal Carrot "Fettuccine" Slash carbs and boost fiber by shaving carrots into colorful "noodles" in this Paleo pasta dish. Golden Bell Pepper Soup This soup freezes well, so store leftovers in single-serve containers for quick weeknight meals. Mixed Greens With Roasted Figs and Pistachios This delicious salad contains fresh figs although dried figs work too , extra-virgin olive oil, minced shallots, and dry-roasted pistachios.
Simple to make, just toss the figs with olive oil and place on a baking sheet and roast for about 10 minutes. Cool, and cut in half lengthwise. Then just toss the ingredients and enjoy! This recipe contains about calories per serving, plus 97 mg of calcium and 6 grams of fiber. Sweet Potato-and-Ginger Soup This simple soup is easy to make, but delivers a complex and nuanced flavor thanks to the fresh ginger, which gives it a kick. Crunchy Zucchini Rounds With Sun-Dried Tomatoes and Goat Cheese Take advantage of zucchini's vibrant green color, and work it into bite-size appetizers like these crunchy rounds.
Topped off with sun-dried tomatoes and goat cheese, they'll look almost as good as they taste. Each mouthful of this savory starter promises a ton of flavor for very few calories 86 for three zucchini rounds. Smoked Cheddar and Lentil Burgers Not only does this recipe contain 6 grams less fat than a Burger King hamburger, but it also contains 2 grams more protein.
Orecchiette With Chickpeas and Broccoli Rabe Ready in a little more than 20 minutes, this recipe is an excellent Friday night dinner option. Fragrant Red Lentils With Rice Lentils are a rich source of protein and fiber, and the variety of Indian spices keeps this dish low-cal yet filling. Maple Spiced Nuts This recipe is quick, easy, and full of heart-healthy fats.
Mixed nuts, maple syrup, butter, cinnamon, chili powder Prep: Tempeh Fajitas Tempeh, a soybean-based food, is an excellent source of protein this dish contains 14 grams!