Sunday, January 30, 2011

Soul Food Sunday and Healthy Eating Tips

This week's Healthy Soul Food Sunday recipe comes from Black America Cooks . It is Roasted Eggplant, Greens, and Okra. I know sometimes I struggle to get enough veggies in my diet so I figured I would share this dish loaded with vegetables. Check the Black America Cooks site for even more ideas!!

Healthy Eating Tips:
If you are looking to eat healthier try cooking two to three healthy dishes over the weekend. It may sound like a lot of work but it will make it easier to eat healthy during the week. Try to prepare baked chicken to go with the Eggplant dish and one more entree (such as turkey meatloaf). Then during the week you add a side of brown rice and frozen veggies to one of you entrees for a quick dinner.

To make dinner even quicker pick up a a bag (or box) of frozen brown rice from trader joes (and some local grocers).

Roast Eggplant, Greens and Okra (EGO)

1 package (16 ounces) frozen chopped turnip, mustard or collard greens
1 package (20 ounces ) frozen okra slices
1 large eggplant, unpeeled, trimmed, cut into 1 1/2-inch chunk
1 large yellow onion, trimmed, quartered, broken into wedges
1 package (6 to 8 ounces) sliced mushrooms, or to taste
1 can (6 ounces) tomato paste
1 package (6 to 8 ounces) cocktail tomatoes, halved

Heat oven to 425 degrees. Place half the frozen okra and greens on a foil-lined rimmed sheet pan sprayed with oil. Repeat with the second pan. Top each sheet evenly with eggplant, onion wedges and mushrooms. Add tomato paste by teaspoons over the vegetables. Toss with your hands or use a wooden spoon to blend in tomato paste. (The brilliance of the tomato paste is how well it blends with the small amount of liquid given off by the defrosting frozen vegetables.) Top with tomato halves. If using a larger pan, such as a paellera or any huge, deep casserole, place everything in one deep pan.
Place on top and bottom oven racks, if using two baking pans. Place paellera or casserole on a rack in the center of the oven. Bake, checking and stirring with a wooden spoon every 15 minutes, until vegetables are tender and beginning to brown, about 30 to 40 minutes. Remove from oven. Let sit about 20 minutes before adding to recipe or refrigerating for later use.

Have a Healthy Week!


skychitravels said...

I have to try the dish. It sounds delicious and healthy!

how to get a six pack said...

I have copied all the information for that recipe into my notepad and going to try it on my weekend. One question though, is it have enough protein and calories to suffice the need of exercise body????

Weight Loss said...

Thanks for sharing. I will definitely try serving this to my family this weekend.