Most healthy eating plans today promote consuming more plant-based foods. Those can include non-starchy vegetable such as broccoli, carrots and spinach; starchy vegetables such as potatoes and corn; grains such as wheat, rice and oats; and legumes such as beans, peas and lentils. A healthy daily meal plan should included two to three servings of non-starchy vegetables and six servings of the other three types.

Food and cooking are favorite topics among the chefs and clinical dietitians who work at the Seton Family of Hospitals. Our chefs prepare delicious and nutritious plant-based dishes every day using fresh, frozen and sometimes canned products. From time to time, we would like to share these recipes with you.

Enjoy.

Rosemary Red Potatoes

Ingredients:

1 1/2 pounds small red potatoes, washed and quartered
1 small onion, quartered
4 tablespoons olive oil
1 teaspoon dried rosemary, crushed
3 garlic cloves, minced
1/4 teaspoon garlic salt

Directions:

• Combine the potatoes, onion, oil, rosemary, garlic and garlic salt in a bowl, then toss to coat.
• Transfer to a foil-lined 15-in. x 10-in. x 1-in. baking pan.
• Bake, uncovered, at 425 degrees F for 25-30 minutes or until potatoes are tender and browned.

Sauteed Green Beans

Ingredients:

3 strips bacon
2 tablespoons slivered almonds
16 ounce package of frozen cut green beans
2 tablespoons butter

Directions:

• Place bacon in large skillet over medium-high heat. Cook until browned on one side, turn over and cook on other side. Add almonds when you turn the bacon, stirring until they are light golden brown.
• Remove bacon from skilled, leaving the bacon drippings and almonds. Crumble or chop bacon and return to skillet.
• Melt butter with drippings.
• Add green beans and cook over medium heat until tender, about 8 minutes.

Roasted Cauliflower

Serves 6

Ingredients:

1 large cauliflower
1 tablespoon vegetable oil
1/2 teaspoon black pepper
1/2 teaspoon paprika

Directions:

• Cut cauliflower in half. Remove outer green leaves and carefully remove stems, leaving cauliflower florets.
• Toss all ingredients together on a roasting pan.
• Cook for 7 minutes at 350 degrees or until tender.

Jambalaya Rice

Serves 6

Ingredients:

2 tablespoons canola oil
1 teaspoon minced garlic
1 medium onion, chopped
1 green bell pepper, chopped
2 long stalks of celery, chopped
1 can Ro-tel tomatoes (14 1/2 ounces), undrained
1 cup low-sodium chicken broth
1 tablespoon blackening spice
1/2 teaspoon dried thyme
1/3 teaspoon crushed red pepper
1 bay leaf
1 cup uncooked rice
2 green onions, cleaned and chopped

Directions:

• Place oil in large pot and cook over medium-high heat. Ad garlic and stir until aroma is evident.
• Add onion and stir until clear and soft.
• Add peppers and celery and cook about 5 minutes until onions begin to brown.
• Add rice and cook until it begins to toast.
• Add spices except for bay leaf and stir until they are mixed thoroughly.
• Add tomatoes, stock and bay leaf and bring to a boil.
• Coover and reduce heat, then cook for approximately 15 minutes or until rice is soft.
• Place in serving dish and garnish with chopped green onions.