ALL ABOUT Vegetables - vegetable recipes

Ebony, June, 1999 by Charlotte Lyons

This is the time of the year when fresh vegetables are most accessible. Whether slightly cooked or raw vegetables are essential for a well-balanced diet, and they can be tasty too. The United States Department of Agriculture recommends that we eat a minimum of five servings of fruits and vegetables a day to promote better health.

The following is a collection of recipes that you can use to prepare a variety of vegetable dishes--dishes that can be a major part of a nutritious, well-balanced diet.

Stir Fry Succotash

3 slices bacon
1 10-ounce package frozen baby
lima beans
2 tablespoons vegetable oil
1/2 cup chopped onions
1 16-ounce package frozen whole kernel
corn
2 cups diced tomatoes
1 10-ounce package frozen, cut okra,
thawed
1/4 cup chicken broth
2 teaspoons sugar
Salt and pepper to taste

Cook bacon in skillet until crisp; reserving 3 tablespoons of drippings. Crumble bacon and set aside. Cook lima beans as directed on package; drain. Heat wok or large skillet until hot. Add bacon drippings and vegetable oil; rotate to coat. Add onion and corn; stir-fry for 3 minutes. Add lima beans, tomatoes and okra; stir-fry for 2 to 3 minutes. Add chicken broth, sugar, salt, pepper and crumbled bacon. Cover and continue cooking a few minutes. If desired, serve over rice.

Yields 6 servings

Green Beans, Potatoes And Cherry Tomato Salad

2 large cloves garlic
3 tablespoons walnuts or pecans
1 1/2 cups firmly packed fresh basil
cup Italian parsley
1/4 cup grated Parmesan cheese
3/4 cup bottled, fat-free Italian salad
dressing
8 to 10 small red-skinned potatoes,
cooked and cut into quarters
4 cups green beans, trimmed and cut
into 2-inch pieces; cooked
until just tender
1 pint cherry tomatoes

Blend garlic and walnuts in blender or food processor until minced. Add basil, parsley, Parmesan and Italian salad dressing, and blend until a thick puree. Continue blending until smooth, stopping and starting blender. Place green beans, potatoes and tomatoes in large bowl. Pour dressing over vegetables and toss gently. Chill in refrigerator, about 2 hours.

Yields 8 to 10 servings

Cabbage Stir-Fry

3 tablespoons olive or vegetable oil
1 medium cabbage, coarsely
chopped
1/2 cup chopped onion
1/2 cup chopped red or green
bell pepper
1/2 teaspoon garlic powder
2 teaspoons sugar
Salt and pepper to taste
2 tablespoons water

Heat oil in wok or large skillet until hot. Add cabbage, onion, red bell pepper, garlic powder, sugar, salt and pepper. Stir-fry until cabbage is just tender and bright green, about 3 to 4 minutes. Add water and cover; remove from heat. Let stand for 3 to 5 minutes.

Yields 4 to 6 servings

Stir-Fried Collards

1 bunch collard greens (about 3 to 4
pounds)
3 to 4 tablespoons bacon drippings or
olive oil
1 bunch green onions, sliced
1 to 2 cloves garlic, minced
2 to 3 teaspoons sugar
Dash crushed red pepper
Salt and pepper to taste

Remove stems of collards and discard them. Wash leaves thoroughly. Slice leaves into bite-size pieces by rolling several leaves together and cutting them into 1/4-inch strips. Blanch greens in boiling water for 30 minutes; drain well. Heat drippings in wok or large skillet until hot. Add remaining ingredients. Stir-fry until vegetables are tender, about 4 to 5 minutes.

Yields 6 servings

Broccoli And Cauliflower Salad

1 bunch broccoli, cut into flowerets
1/2 of medium cauliflower, cut into
flowerets
1/2 cup red bell pepper strips
1/2 medium red onion, thinly sliced
and separated into rings
1/3 cup sliced ripe olives
1 cup bottled, fat-free Italian salad
dressing

In a large bowl, place broccoli flowerets, cauliflowerets, red bell pepper strips, onion rings and olives. Pour salad dressing over vegetables and toss to coat. Chill in refrigerator for 1 hour.

Yields 6 servings

Marinated Grilled Zucchini

4 small zucchini, sliced lengthwise
into 1/4-inch slices
Salt and pepper
Olive oil
2 large cloves garlic, minced
2 tablespoons chopped fresh basil
1/4 cup red wine vinegar

Lay sliced zucchini on paper towels and season with salt and pepper Let stand for 30 minutes, while preheating grill. Blot zucchini dry with paper towels. Brush with olive oil. Grill until tender, turn and brush with oil, about 5 to 10 minutes. Layer zucchini slices in bottom of wide, glass serving dish or casserole. Sprinkle with garlic and minced basil. Drizzle with wine vinegar. Repeat. Continue layering until zucchini is used. Cover with plastic wrap and refrigerate overnight. Serve at room temperature.

Yields 4 servings

Fresh Asparagus Risotto

1 pound asparagus spears, diagonally
sliced into 1-inch pieces
3 tablespoons butter or margarine,
divided
1/2 cup chopped onion
1 cup uncooked Arborio rice
1/3 cup dry white wine
2 cups of chicken soup
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1/2 cup heavy cream

In large skillet, over medium heat, cook asparagus until tender crisp in 2 tablespoons of butter. Remove asparagus; set aside. Cook onion in remaining 1 tablespoon of butter until soft. Add rice and stir for 2 to 3 minutes. Acid wine; stir until absorbed. Increase heat to medium high; stir in 1 cup broth. Cook uncovered, stirring frequently, until broth is absorbed. Continue stirring and adding remaining 1 cup broth and 3 cups water, allowing, each cup to be absorbed before adding another, until rice is tender and mixture has a creamy consistency. It will take approximately 25 to 30 minutes. Stir in cheese, salt, cream and reserved asparagus. Stir until mixture is creamy, about 2 to 3 minutes. Serve immediately.