How to Make Vegetable Dishes that are Tasty and Healthy using Asparagus, Peas or Corn

Almost all of us should eat more vegetables, according to our doctors.  And we really must get kids to eat more veggies, starting at an early age.  We know our life-long food choices stem from how we eat as children.  So if the vegetables you serve to your family have gotten a little old, add new life with these great recipes.  If you have a garden, let your children help with the garden.  Children are much more likely to eat foods they feel connected with.  Take them with you to the farmer’s market or through the produce department of your local supermarket.  And try these vegetable recipes to add pizzazz to the vegetables served at your house.


1 pkg (10-oz) frozen asparagus spears

1 egg

1/2 cup Splenda OR Sugar

1/2 tsp cornstarch

1 tbsp butter

1/4 cup lemon juice

2 tsp grated lemon rind

Cook asparagus according to package directions, omitting butter and salt.  Drain well.  Transfer to a serving dish and keep warm.  In a small mixing bowl, combine egg, Splenda or sugar, and cornstarch, stirring to blend well.  In a small skillet, over medium heat, melt margarine.  Add egg mixture to butter and cook over medium heat until thickened.  Stir in lemon juice.  Continue to cook until thickened and bubbly.  Pour over asparagus, sprinkle lemon rind over top.  Serve immediately while hot.


2 pkgs (10-oz each) frozen green peas

1 tbsp grated Parmesan cheese

1 tsp lemon juice

1 tsp reduced-calorie margarine, melted

1/4 tsp Italian seasoning

1/8 tsp grated lemon rind, optional

Microwave peas until tender.  Toss peas with remaining ingredients and serve while still warm.

1/2 cup serving = 13 g carbs, 5 g protein


1/2 cup chopped green pepper

1/4 cup chopped onion

2 tsp extra-virgin olive oil

1 tbsp flour

1 tsp salt

1/2 tsp paprika

1/4 tsp ground mustard

dash of black pepper

1 cup fat-free evaporated milk

1 pkg (16-oz) frozen corn, thawed

1/4 cup egg substitute (or 1 egg)

1/3 cup crushed cornflakes

2 tsp butter, melted

In a nonstick skillet, heat the olive oil.  Add the green pepper and onion to the hot oil and saute until tender.

In a small bowl, combine the flour, salt, paprika, mustard, and pepper.  Stir in the milk until smooth.  Add the flour mixture to the peppers and onions.  Bring to a boil and cook, stirring for 2 minutes or until thickened.  Stir in the corn and egg substitute.

Spray a 1-quart baking dish with nonstick cooking spray.  Pour the corn mixture into the prepared baking dish.  Toss the cornflakes with the melted butter and sprinkle over the corn mixture.  Bake, uncovered, at 350 degrees for 30 minutes or until center is partially set.  Let stand 10 minutes before serving.

6 servings at 157 calories, 26 g carbs and 7 g protein per serving.


Source by Linda Wilson

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