Easy Vegatable Chili

1 large can of whole tomatoes (undrained)

2-3 carrots

2 bell peppers (any color)

2 zucchinis

2 summer squash (the yellow guys)

1 anaheim chili (large green pepper)

Chili Powder

Cayenne

Barbecue Sauce

Salsa (optional)

2 tbsp. Olive Oil

Chop vegetables into bite size pieces. Make 3 slits on top of pepper.   Heat 2 tbs of olive oil in pot.  Add carrots and sauté for about 1 minute.  Add zucchini and squash until tender (okay if it slighty browns); add bell peppers and chili pepper.  Continue to sauté and cook for 5-8 minutes.  Lower heat and let simmer for 2 minutes with cover on.

Add  tomatoes.  Stir.  Heat should be at medium-high.  Add about 1-2 tablespoons for chili powder (add first tablespoon and taste; add second if you find necessary).  Add just a pinch of cayenne pepper to taste (may add more if you prefer). Squeeze about 2-3 tablespoons of barbecue sauce and as an option only, just 2-3 tablespoons of prepared salsa.

Let chili simmer for 8 minutes on medium heat; stir occasionally.  Use wooden spoon to help break apart tomatoes.  Photo to follow.

Nutrition Facts
Serving Size  (335g)
Servings Per Container

Amount Per Serving
Calories    140
Calories from Fat    50
% Daily Value
Total Fat    6    g    9    %
Saturated Fat    1    g    5    %
Trans Fat    0    g
Cholesterol    0    mg    0    %
Sodium    520    mg    22    %
Total Carbohydrate    20    g    7    %
Dietary Fiber    6    g    24    %
Sugars    11    g
Protein    4    g

Vitamin A            220    %
Vitamin C            170    %
Calcium            8    %
Iron            10    %

Marion’s Roasted Vegetable Recipe

A good friend of mine decided to share her special roasted vegetable recipe that is both tasty and easy!  Thanks, Mare, for sharing.

Prep: 30 min

Makes: 3-4 servings

2 tablespoons extra virgin olive oil

3 cloves of garlic

Kosher salt to taste

3 cups broccoli or cauliflower or sweet potatoes

Option to add ½ cup onions as well

1 whole lemon

1.  Preheat oven to 425ºF.  Combine olive oil, garlic, and kosher salt in food processor.  Blend until mixed evenly.

2.  Evenly coat vegetables (florets or cubes)  with mixture and put in casserole dish.  Bake for 20 minutes or until vegetables begin to brown and are tender (test with fork).

3.  Remove vegetables from oven.  Zest lemon peel over vegetables and squeeze lemon juice over.  Serve and enjoy!

(photo to come)

Nutrition Facts (based on broccoli)
Serving Size  (82g)
Servings Per Container

Amount Per Serving
Calories    80
Calories from Fat    60
% Daily Value
Total Fat    7    g    11    %
Saturated Fat    1    g    5    %
Trans Fat    0    g
Cholesterol    0    mg    0    %
Sodium    4330    mg    180    %
Total Carbohydrate    4    g    1    %
Dietary Fiber    2    g    8    %
Sugars    0    g
Protein    2    g

Vitamin A            30    %
Vitamin C            90    %
Calcium            4    %
Iron            2    %

Sweet Potato ala “Creme” Dessert

This is a super quick and easy dessert that he absolutely loved and requests frequently!  It’s not the “healthiest” in terms of fat and sugar but it’s definitely low in protein.

Prep Time: 10 min

Bake Time: 20-30min. (depending on oven)

Makes: 4 servings

2 medium sized sweet potatoes, peeled

1/2 cup butter

1/2-3/4 cup brown sugar (packed)

non-dairy whipped topping (Cool Whip)

  1. Preheat oven to 375ºF.   Slice sweet potatoes into 1/2-inch thick rings.  Layer in a casserole dish.
  2. In sauce pan, melt better.  Slowly add brown sugar until sugar is completely mixed into butter and begins to caramelize/thicken.
  3. Bake sliced sweet potatoes in for 15 minutes.  Turn over and bake for another 10 minutes.  Pour caramel from sauce pan over sweet potatoes and bake for another 5 minutes.  Remove from oven.  Serve sweet potatoes with a dallop of cool whip.  Enjoy.


Nutrition Facts
Serving Size  (131g)
Servings Per Container

Amount Per Serving
Calories    350
Calories from Fat    140
% Daily Value
Total Fat    15    g    23    %
Saturated Fat    10    g    50    %
Trans Fat    0    g
Cholesterol    30    mg    10    %
Sodium    140    mg    6    %
Total Carbohydrate    53    g    18    %
Dietary Fiber    2    g    8    %
Sugars    40    g
Protein    2    g

Vitamin A            230    %
Vitamin C            15    %
Calcium            2    %
Iron            4    %

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