We have three recipes for you this month -- all involving three of the "super foods": broccoli, kale and spinach. Enjoy!

 

Kale and Adzuki Beans

"This delicious, easy to make recipe is great as a side dish, or as a main dish served over short grain brown and wild rice."

Photo by: vegchick

Original recipe yield: 6 servings

PREP TIME 15 Min
COOK TIME 50 Min
READY IN 1 Hr 5 Min

INGREDIENTS:

• 1 cup uncooked adzuki beans
• 1 tablespoon olive oil
• 2 cloves garlic, peeled and crushed
• 6 cups roughly chopped kale
• 2 tablespoons water
• 1/4 cup tamari (use less if reducing salt intake)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• salt and pepper to taste

DIRECTIONS
1. Place adzuki beans in a medium saucepan with enough water to cover. Bring to a boil, reduce heat, and simmer 30 to 45 minutes, until tender.
2. Heat olive oil in a medium skillet over medium heat, and saute garlic about 1 minute. Mix in kale and 2 tablespoons water. Season with tamari, cumin, and coriander. Thoroughly blend in adzuki beans. Reduce heat to low, cover, and simmer about 20 minutes, until kale is tender. Season with salt and pepper.

NUTRITION INFORMATION
Servings Per Recipe: 6
Amount Per Serving
Calories: 172
• Total Fat: 3g
• Cholesterol: 0mg
• Sodium: 890mg
• Total Carbs: 28.7g
• Dietary Fiber: 5.8g
• Protein: 10.1g

SUBMITTED BY: skymonkey
SOURCE: http://allrecipes.com/Recipe/Simple-Spinach-Lasagna/Detail.aspx

 

Terriyaki Broccoli

A Tasty and Quick Way to Get the Benefits of Broccoli

1 pound fresh broccoli 1 tsp finely grated fresh ginger 1 tbsp brown sugar 1 tbsp reduced-sodium soy sauce 1 tsp finely grated orange peel 1 pinch hot red pepper flakes 2 tsp rice wine vinegar 1 tbsp sesame oil 1 tbsp fresh lime juice

1. Cut the broccoli into florets; peel stems and cut into 14-inch slices.
2. Combine remaining ingredients, except lime juice, in a small saucepan. Heat sauce over medium-low temperature. Keep warm.
3. Steam the broccoli over boiling water until just tender, about 5 to 7 minutes. Drain the broccoli, shaking off excess water.
4. Place the broccoli in a bowl, pour on the teriyaki mixture and toss.
5. Splash with lime juice and serve with rice or noodles.

   Makes 4 servings, with 70 calories and 3.7 grams of fat each.
   
   Source: http://www.personalbest.com/yourhealth/library/rec_teriyaki_broccoli.html

 

Simple Spinach Lasagna

"So yummy you won't know it's actually low in fat!"

Photo by: annie

Original recipe yield: 8 servings

PREP TIME 30 Min
COOK TIME 1 Hr 10 Min
READY IN 1 Hr 40 Min

INGREDIENTS

• 1 tablespoon extra virgin olive oil
• 2 (10 ounce) packages frozen chopped spinach
• 1/2 onion, chopped
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 2 cloves garlic, crushed
• 1 (32 ounce) jar spaghetti sauce
• 1 1/2 cups water
• 2 cups non-fat cottage cheese
• 1 (8 ounce) package part skim mozzarella cheese, shredded
• 1/4 cup grated Parmesan cheese
• 1/2 cup chopped fresh parsley
• 1 teaspoon salt
• 1/8 teaspoon black pepper
• 1 egg
• 8 ounces lasagna noodles

DIRECTIONS
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a large pot over medium heat saute spinach, onion, oregano, basil and garlic in the olive oil. Pour in spaghetti sauce and water; simmer 20 minutes. In a large bowl mix cottage cheese, mozzarella cheese, Parmesan cheese, parsley, salt, pepper and egg.
3. Place a small amount of sauce in the bottom of a lasagna pan. Place 4 uncooked noodles on top of sauce and top with layer of sauce. Add 4 more noodles and layer with 1/2 sauce and 1/2 cheese mixture, noodles and repeat until all is layered, finishing with sauce.
4. Cover with foil and bake in a preheated oven for 55 minutes. Remove foil and bake another 15 minutes. Let sit 10 minutes before serving.

NUTRITION INFORMATION
Servings Per Recipe: 8
Amount Per Serving
Calories: 329
• Total Fat: 11.2g
• Cholesterol: 48mg
• Sodium: 1027mg
• Total Carbs: 35.4g
• Dietary Fiber: 5.2g
• Protein: 22.8g

SUBMITTED BY: Laura
SOURCE: http://allrecipes.com/Recipe/Simple-Spinach-Lasagna/Detail.aspx