Zucchini in Summer

SlicedZucchini_Recipe23Zucchini is one of those summer squashes that can be cooked in many different ways. Low in unhealthy fats and cholesterol, this Tasty Thursday ingredient packs potassium and Vitamin C.

Carol Schindler, RD, CDE, one of the nutritionists and certified diabetes educators in the Saint Peter’s University Hospital Thyroid and Diabetes Center, recommends this recipe. You could serve it as a main dish or a side dish to go along with one of your summer grilled dishes. This recipe makes four servings.

Enjoy and please share your recipes on the Saint Peter’s University Hospital Facebook or Google + pages or via Twitter @SPHCS_news. Mention #mytastythursday when you post.

Ingredients

2 tsp. olive oil

1 Tbsp. minced basil

1 small onion, thinly sliced

1½ cups sliced zucchini

2 medium tomatoes

1 Tbsp. Parmesan cheese

2 cloves garlic

salt, pepper to taste

1 Tbsp. minced fresh parsley

Preparation

In a skillet over medium heat, heat the oil.  Add the onion and sauté for 4 minutes.

Add the tomatoes, garlic, and parsley. Cook 3 minutes.

Add zucchini and cook 5 minutes. Season with salt and pepper. Sprinkle with parmesan cheese.

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A Recipe for an Ancient Legume

Lentil

 

 

Today’s Tasty Thursday recipe’s key ingredient is lentil.  A member of the legume family, it is believed to be one of the first crops domesticated on earth with archeological evidence showing that it was eaten somewhere between 9,000 and 13,000 years ago.  It is a menu item in the cuisine of India and other countries in south and west Asia.  It can also be found among the dishes served after sundown following the breaking of the fast – referred to as Iftar – during the holy Islamic month of Ramadan which this year comes to a close at the end of July.

Lentils contain protein, dietary fiber, folate, vitamin B and minerals. Lentils also are a good source of iron.

The recipe below, published by the Whole Foods Supermarket on their website, calls for nutritious spices such as ginger but also for a jalapeno.  Remove the pepper from your shopping list if you’d rather pass on the spicy heat.

Enjoy and please share your recipes on the Saint Peter’s University Hospital Facebook or Google + pages or via Twitter @SPHCS_news. Mention #mytastythursday when you post.

Lentil Stew

Ingredients

  • 2 cups red lentils
  • 2 tablespoons extra-virgin olive oil
  • 1 yellow onion, finely chopped
  • 1 teaspoon whole cumin seeds
  • 1/4 teaspoon ground cardamom
  • 4 cloves garlic, finely chopped
  • 2 tablespoons finely chopped ginger
  • 4 cups vegetable broth
  • 1 1/2 cup chopped tomatoes, with their juice
  • 1/3 cup chopped cilantro
  • 1 teaspoon ground turmeric
  • Salt to taste
  • 1 jalapeno pepper, stemmed, seeded and finely chopped

Preparation

Spread lentils out on a sheet tray and pick through to remove any stones or debris. Rinse lentils and drain well.

Heat oil in a large pot over medium high heat. Add onions and cook until softened, about 5 minutes. Add cumin, cardamom, garlic and ginger and cook, stirring often, until fragrant, about 2 minutes. Add lentils, broth, tomatoes, cilantro, turmeric, salt and jalapeno and bring to a boil. Reduce heat to medium low, cover and simmer, stirring often, until lentils are soft, about 15 minutes. Ladle into bowls and serve.

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