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Category: Meat Free

Cauliflower and Kale Bake

Cauliflower and Kale Bake

1 T. extra-virgin olive oil, divided

2 onions, thinly sliced

1 bunch kale (11/4 pounds), tough stems removed and leaves coarsely chopped (10 C.)

3/4 C. vegetable broth

3 pounds cauliflower, cut into florets (8 C.)

8 ounces firm tofu, crumbled

1 C. shredded reduced-fat sharp cheddar cheese

1 C. Italian-flavored whole-wheat bread crumbs

3 garlic cloves, minced

Salt and freshly ground black pepper

 

Heat oven to 350°F. Lightly coat a 9- by 13-inch baking dish with cooking spray.  Heat 1 T. of the oil in a large straight-sided skillet over medium-high heat. Add onions and cook 2 minutes; reduce heat to medium. Add kale and broth; cover and cook, stirring occasionally, until kale is almost tender, about 5 minutes.  Add cauliflower, cover, and cook, stirring occasionally, until cauliflower is crisp-tender, about 8 minutes. Season with salt and pepper to taste and transfer mixture to baking dish.  Combine tofu, cheese, bread crumbs, garlic, 1/4 tsp. salt, and  1/4 tsp. pepper in a bowl; stir to mix well. Spoon evenly over the vegetables. Bake, uncovered, until cheese melts, about 20 minutes.  Let stand 5 minutes before serving.

 

Yield: 4 servings

Calories: 300

Fat: 15g

Fiber: 7g

Vegetable Fried Rice

Vegetable Fried Rice

1 egg 

2 T. chicken broth or water 

1 1/2 tsp. soy sauce 

1 tsp. toasted sesame oil 

2 tsp. canola oil 

1/3 C. finely chopped onion 

1/3 C. shredded carrots 

1/3 C. frozen baby peas 

1 1/2 C. cold cooked brown rice 

 

In a small bowl, combine the egg, broth or water, soy sauce, and sesame oil. Beat with a fork until smooth. Set aside. Set a nonstick skillet over high heat for 1 minute. Add the canola oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the onion, carrots, and peas. Toss. Reduce the heat to medium-high. Cook, tossing occasionally, for 1 minute, or until sizzling. Add the rice. Toss and cook for 1 minute, or until sizzling. Reduce the heat to medium. Scrape the rice mixture to the sides of the pan. Pour the egg mixture into the well. Cook, stirring the egg mixture into the rice mixture, for 1 to 2 minutes, or until the eggs are cooked.

 

Yield: 4 servings

Calories: 152

Fat: 6g

Fiber: 2g

Vegetable Fried Rice

Vegetable Fried Rice

1 egg 

2 T. chicken broth or water 

1 1/2 tsp. soy sauce 

1 tsp. toasted sesame oil 

2 tsp. canola oil 

1/3 C. finely chopped onion 

1/3 C. shredded carrots 

1/3 C. frozen baby peas 

1 1/2 C. cold cooked brown rice 

 

In a small bowl, combine the egg, broth or water, soy sauce, and sesame oil. Beat with a fork until smooth. Set aside. Set a nonstick skillet over high heat for 1 minute. Add the canola oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the onion, carrots, and peas. Toss. Reduce the heat to medium-high. Cook, tossing occasionally, for 1 minute, or until sizzling. Add the rice. Toss and cook for 1 minute, or until sizzling. Reduce the heat to medium. Scrape the rice mixture to the sides of the pan. Pour the egg mixture into the well. Cook, stirring the egg mixture into the rice mixture, for 1 to 2 minutes, or until the eggs are cooked.

 

Yield: 4 servings

Calories: 152

Fat: 6g

Fiber: 2g

Portobello Mushroom Barley

Portobello Mushroom Barley

2 tsp. olive oil, preferably extra virgin 

1 C. sliced baby portobello mushrooms, chopped 

1/4 C. sliced scallions 

1 bay leaf 

1/2 tsp. minced fresh or crumbled dry rosemary 

1/4 tsp. salt 

1/8 tsp. ground black pepper 

1/2 C. instant barley 

3/4 C. chicken broth 

2 tsp. balsamic vinegar 

 

Coat a wide shallow saucepan or skillet with vegetable spray. Set over medium-high heat for 1 minute. Add the oil and swirl to coat the pan. Heat for 1 minute. Add the mushrooms, scallions (reserve a few greens for garnish), bay leaf, rosemary, salt, and pepper. Stir. Cover and cook, stirring frequently, for 2 minutes, or until the mushrooms give off liquid. Add the barley. Cook, stirring, for 2 minutes, or until the barley is coated with the seasonings. Add the broth and bring to a boil. Cover and cook over medium-low heat for about 10 minutes, or until the barley is tender. Remove and let stand, covered, for a few minutes, or until all of the liquid is absorbed and the flavor develops. Remove and discard the bay leaf. Stir in the vinegar. Serve, garnished with the reserved scallion greens.

 

Yield: 4 servings

Calories: 115

Fat: 3g

Fiber: 4g

Lighter Cheese Flautas

Lighter Cheese Flautas

5 ounces shredded fat-free cheddar cheese

1/4 cup grated Parmesan cheese

12 small corn tortillas

1/3 cup light olive oil

1/4 cup plus 2 Tbs. fat-free sour cream

1 cup salsa

 

Combine cheddar cheese and 2/3 of the Parmesan cheese in a bowl. Divide evenly amongst all tortillas. Roll tortillas. Heat oil in a heavy skillet over medium-high heat. Brown stuffed tortillas in oil 2 minutes per side, or until brown. Drain on paper towels. Top with a dollop of sour cream. Serve with remaining parmesan and salsa.

 

Yield: 6 servings

Calories: 347

Fat: 10.2g

Fiber: 4.7g

Creamy Crepes Poblano

Creamy Crepes Poblano

1 lb. poblano chiles (about 6 chiles)
2 1/2 C. water
2 garlic cloves, thinly sliced
2 bay leaves
1 lb. skinned, boned chicken breasts
1/3 C. all-purpose flour
1/4 tsp. salt
1 C. 1% low-fat milk
1 tsp. butter or stick margarine
1 tsp. dried oregano
1 tsp. ground cumin
1 garlic clove, minced
1/2 C. fresh corn kernels (about 1 ear)
1/2 C. (2 oz.) shredded Monterey Jack cheese
8 Cornmeal Crepes
Cooking spray
1 C. diced tomato

Preheat broiler. Place chiles on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag, and seal. Let stand for 15 minutes. Peel chiles; cut in half lengthwise. Discard seeds and membranes; chop chiles, and set aside. Bring water, thinly sliced garlic, and bay leaves to a boil in a saucepan; add chicken. Reduce heat; simmer 20 minutes or until chicken is done. Remove chicken; cool. Strain broth through colander into a bowl; discard solids. Reserve 1 C. broth. Shred chicken with 2 forks. Preheat oven to 425°. Combine flour and salt in a bowl; gradually add milk to flour mixture, stirring constantly with a whisk. Melt butter in a medium saucepan over medium heat; add oregano, cumin, and minced garlic, and saut? minute. Add flour mixture and reserved 1 C. broth, and cook until thick (about 4 minutes), stirring constantly with a whisk. Remove 1 C. sauce; set aside. Add 1/2 C. chiles and corn to remaining sauce in pan; cook 2 minutes over medium-low heat. Remove from heat; stir in cheese. Combine chicken, reserved 1 C. sauce, and remaining 1/2 C. chiles in a bowl. Spoon about 1/4 C. chicken mixture down center of each crepe; roll up. Place crepes, seam sides down, in a 13 x 9-inch baking dish coated with cooking spray, and spoon cheese sauce over crepes. Bake at 425° for 15 minutes or until bubbly. Sprinkle with tomato. Note: Two (4.5-oz.) cans of green chiles, drained and chopped may be substituted for poblano chiles.

Yield: 4 servings
Calories: 390
Fat: 9.6g
Fiber: 2.9g

Sun-Dried Tomato Cheesecake

Sun-Dried Tomato Cheesecake

Crust:
5 (1-oz.) slices whole wheat bread
1/2 C. chopped fresh parsley
1/2 tsp. salt
1/2 tsp. grated lemon rind
1/2 tsp. freshly ground black pepper
1 T. butter
1 tsp. extravirgin olive oil
1 garlic clove, minced

Filling:
1 1/4 C. sun-dried tomato halves, packed without oil (about 3 oz.)
1 1/4 C. 1% low-fat cottage cheese
1 T. fresh lemon juice
1 T. all-purpose flour
1/4 tsp. salt
2 (8-oz.) blocks 1/3-less-fat cream cheese
2 (8-oz.) blocks fat-free cream cheese
2 large egg whites
1/4 C. coarsely chopped fresh basil
1/2 C. drained canned artichoke hearts, chopped
72 Melba toast rounds (about 12.5 oz.)

Preheat oven to 350°.Line bottom of a 9-inch springform pan with parchment. To prepare crust, place bread in a food processor; pulse 10 times or until coarse breadcrumbs measure 2 C.. Combine breadcrumbs, parsley, 1/2 tsp. salt, rind, and pepper in a medium bowl. Melt butter in a small skillet over medium heat. Add oil and garlic; cook 1 minute, stirring constantly. Add butter mixture to breadcrumbs; stir with a fork. Press breadcrumb mixture evenly into the bottom of the prepared pan. Set aside. To prepare filling, cover sun-dried tomatoes with boiling water in a bowl; let stand 30 minutes or until soft. Drain and finely chop Place cottage cheese in a food processor; process until smooth. Add lemon juice and next 5 ingredients (through egg whites); process until smooth. Add tomatoes, basil, and artichoke; process until well blended. Pour cream cheese mixture into prepared pan. Bake at 350° for 30 minutes or until almost set; let cool to room temperature. Cover and chill; cut into 24 wedges. Serve at room temperature with Melba toast rounds.

Yield: 24 servings (serving size: 1 wedge and 3 melba toast rounds)
Calories: 164
Fat: 6.3g
Fiber: 1.9g

Cauliflower and Kale Bake

Cauliflower and Kale Bake

1 T. extra-virgin olive oil, divided
2 onions, thinly sliced
1 bunch kale (11/4 lb.), tough stems removed and leaves coarsely chopped (10 C.)
3/4 C. vegetable broth
3 lb. cauliflower, cut into florets (8 C.)
8 oz. firm tofu, crumbled
1 C. shredded reduced-fat sharp cheddar cheese
1 C. Italian-flavored whole-wheat bread crumbs
3 garlic cloves, minced
Salt and freshly ground black pepper

Heat oven to 350°F. Lightly coat a 9- by 13-inch baking dish with cooking spray.
Heat 1 T. of the oil in a large straight-sided skillet over medium-high heat. Add onions and cook 2 minutes; reduce heat to medium. Add kale and broth; cover and cook, stirring occasionally, until kale is almost tender, about 5 minutes. Add cauliflower, cover, and cook, stirring occasionally, until cauliflower is crisp-tender, about 8 minutes. Season with salt and pepper to taste and transfer mixture to baking dish.
Combine tofu, cheese, bread crumbs, garlic, 1/4 tsp. salt, and 1/4 tsp. pepper in a bowl; stir to mix well. Spoon evenly over the vegetables. Bake, uncovered, until cheese melts, about 20 minutes. Let stand 5 minutes before serving.

Yield: 4 servings
Calories: 300
Fat: 15g
Fiber: 7g

Tomato-Lentil Soup

Tomato-Lentil Soup

1/2 cup dried brown lentils
4 cups fat-free chicken or vegetable broth
1 tablespoon olive oil
1 1/2 teaspoons black or yellow mustard seeds
1 pound plum tomatoes, peeled, seeded, and chopped
3 tablespoons finely chopped, peeled fresh ginger
1 clove garlic, minced
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
Pinch cinnamon
1/4 cup chopped fresh cilantro, without stems
Salt to taste

Wash lentils and drain well in a sieve. Add lentils and 1½ cups of the chicken broth to a 2-quart saucepan. Bring to a boil, reduce heat, and simmer lentils over low heat until they are tender, but still retain their shape about 20 minutes. Meanwhile, heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add mustard seeds and cook, stirring, until seeds just begin to pop. Carefully add tomatoes, ginger, garlic, and spices. Simmer until the tomatoes are softened and the spices are fragrant, about 4 minutes. Add 1½ cups of the broth; bring to a boil. Reduce heat and simmer, stirring occasionally, for about 4 minutes. Carefully transfer the tomato-ginger mixture to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils and the remaining 1 cup of chicken broth, stirring to incorporate. Bring soup to a boil, stirring occasionally. Stir in cilantro. Season to taste with salt.

Yield: 1¼ quarts; 6 (¾-cup) servings
Calories: 112
Fat: 4g
Fiber: 5.1g

Curried Vegetable Stew

Curried Vegetable Stew

1 tablespoon extra-virgin olive oil
1 medium red onion, finely chopped
1 medium green bell pepper, deseeded and finely chopped
1/2 cup chopped carrot
1/2 cup chopped celery
3 garlic cloves, minced
2 tablespoon minced, peeled fresh ginger
1 tablespoon curry powder
2 large tomatoes, peeled, seeded, and chopped, or 1 cup tomato sauce
1 bay leaf
4 cups fat-free chicken or vegetable broth
1 1/2 cups cooked pinto beans or black beans
3 tablespoons creamy or crunchy natural peanut butter (or almond butter)
1/4 cup chopped fresh cilantro
1/2 pound baby spinach leaves or other fresh greens, torn into bite-size pieces
Salt and pepper to taste

Heat olive oil in a 4-quart saucepan or Dutch oven over medium heat. Add onion, bell pepper, carrot, and celery and sauté until soft and translucent, about 5 minutes.
Add garlic, ginger and curry powder and sauté until fragrant; do not brown garlic. Add the tomatoes and bay leaf and cook, uncovered, until tomatoes are slightly reduced, about 3 minutes. Add the broth and bring the mixture to a boil. Reduce heat to low. Stir in beans and peanut butter until combined. Cook until heated through, about 2 minutes. Stir in cilantro and spinach. Serve immediately.

Yield: 2 quarts; eight (1-cup) servings
Calories: 145
Fat: 6g
Fiber: 5.4g

Spaghetti Squash Marinara

Spaghetti Squash Marinara

Olive oil cooking spray
1 medium spaghetti squash (about 1 1/2 pounds)
2 cups low fat marinara sauce
2 tablespoons chopped fresh basil or parsley
2 tablespoons grated Romano or Parmesan cheese
Preheat oven to 375 degrees Fahrenheit. Lightly coat a baking sheet with cooking oil spray.

Wash the outside of the squash and cut in half lengthwise. Remove seeds. Pierce the outside of each half a few times with a fork. Place squash cut side down on baking sheet and bake until very tender when tested with a fork, about 45 minutes. Cool slightly. Meanwhile, warm pasta sauce and prepare remaining ingredients. Keep sauce warm. Using the tines of a fork, rake the spaghetti-like threads of squash into a mixing bowl. Discard skin. There will be about 3 cups of spaghetti squash. Pour hot pasta sauce over squash and toss gently. Divide �spaghetti� between serving plates and garnish with herbs and cheese.

Yield: 4 servings
Calories: 125
Fat: 4g
Fiber: 4.2g

Linguine with Caper and Green Olive Sauce

Linguine with Caper and Green Olive Sauce

1 T. olive oil
2 cloves garlic, thinly sliced
1/4 tsp. crushed red pepper flakes
1 26-oz. jar marinara sauce
1 6.75-oz. jar Spanish olives, drained and roughly chopped
1 3.5-oz. jar capers, drained and roughly chopped
1/2 C. fresh flat-leaf parsley, coarsely chopped
1/2 tsp. lemon zest
1 1-lb. box linguine

Heat the olive oil, garlic, and crushed red pepper in a large saucepan over medium heat until fragrant, about 2 minutes. Add the marinara sauce, olives, capers, parsley, and lemon zest. Reduce heat to low and simmer for about 15 minutes. Meanwhile, cook the linguine according to the package instructions. Drain and add the linguine to the sauce, tossing to coat. Transfer to a large serving dish and serve family-style. Tip: Capers and olives are often packed in brine, which can make a dish very salty. If you are watching your salt intake, rinse them before cooking.

Yield: 6 servings
Calories: 347
Fat: 8g
Fiber: 3.3g

Ravioli with Roasted Zucchini

Ravioli with Roasted Zucchini

4 small zucchini, sliced into ¼-inch rounds
2 T. olive oil
1 tsp. dried red chili flakes
2/3 C. freshly and finely grated Parmesan
1/4 tsp. freshly ground black pepper
2 T. kosher salt
2 cloves garlic, crushed
1 lb. cheese ravioli (preferably fresh)
3 T. chopped fresh flat-leaf parsley

Preheat oven to 400° F. Bring a large pot of water to a boil. Place the zucchini in a large baking dish in a single layer and drizzle with the oil, chili flakes, and 3 T. of the Parmesan, then season with the pepper and ½ tsp. of the salt. Add the garlic and roast for 20 minutes, tossing halfway through, until tender and just golden brown. Meanwhile, add the ravioli and the remaining salt to the boiling water. Return to a boil, stirring frequently to prevent the ravioli from sticking. Cook the ravioli for 3 minutes after they begin to float. Drain and place in a large bowl. Toss gently with the roasted zucchini, half the parsley, and half the remaining Parmesan. Serve immediately with the remaining parsley and Parmesan.

Yield: 4 servings
Calories: 368
Fat: 17g
Fiber: 3g

Pasta with Ricotta, Herbs, and Lemon

Pasta with Ricotta, Herbs, and Lemon

1 1-lb. box penne
2 T. unsalted butter, cut into pieces
1 C. fresh ricotta
1/3 C. roughly chopped mixed fresh herbs (such as chervil, tarragon, and flat-leaf parsley)
Zest of 1 lemon, grated
3/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper

Cook the pasta according to the package directions. Reserving 1/3 C. of the water, drain the pasta, then return it to the pot. In a medium bowl, whisk together the butter, ricotta, and pasta water until a rich, creamy sauce forms. Pour the sauce over the hot pasta. Add the herbs, zest, salt, and pepper and toss. Tip: Ricotta can vary dramatically in taste and texture. Depending on the brand you use, you may need to add extra pasta water and butter to create a sauce that’s sufficiently creamy.

Yield: 4 servings
Calories: 573
Fat: 15.4g
Fiber: 4g

Zucchini-Mushroom Pizza

Zucchini-Mushroom Pizza

2 small zucchini, halved and cut lengthwise into 1/8-inch slices
3 T. olive oil
1 lb. pizza dough, thawed
1/2 tsp. kosher salt
1/4 lb. mushrooms (cremini or white), thinly sliced
1/2 medium red onion, thinly sliced
1/4 C. freshly shaved or grated Parmesan

Preheat oven to 450º F. In a bowl, toss the zucchini with 2 T. of the oil and set aside. On a lightly floured surface, roll out the dough in the shape of a rectangle, to a thickness of 1/8 to 1/4 inch, and transfer to a lightly greased baking sheet. Top the dough with the zucchini, overlapping slightly and leaving a 1-inch border around the edge. Sprinkle with half the salt. Bake until the crust is a light golden brown, 20 to 25 minutes. Meanwhile, heat the remaining oil in a small skillet over medium heat. Add the mushrooms, onion, and remaining salt and cook until lightly golden, 4 to 5 minutes. Set aside. Cut the pizza and serve it topped with the mushrooms and onion, and Parmesan.

Yield: 4 servings
Calories: 431
Fat: 16g
Fiber: 3g

Colorful Veggie Bake

Colorful Veggie Bake

3 C. frozen cut green beans, thawed and drained;
2 medium green peppers, chopped;
6 plum tomatoes, chopped and seeded;
2 C. low-fat (8 to 12 oz.) shredded cheddar cheese;
3 C. chopped zucchini;
1 C. low-fat biscuit/baking mix;
1/2 tsp. salt;
1/2 tsp. cayenne pepper;
1 1/2 C. egg substitute; and
1 C. milk (skim/fat-free milk).

Place beans and peppers in a greased 13-inch x 9-inch x 2-inch baking dish. Top with tomatoes, cheese, and zucchini. In a bowl, combine the biscuit mix, salt, cayenne, eggs and milk just until moistened. Pour over the vegetables. Bake, uncovered, at 350F for 55-60 minutes or until puffed and a knife inserted near the centre comes out clean. Let stand for 10 minutes before serving.

Yield: 12 servings
Calories: 146
Fat: 5g
Fiber: 2g

Egg Salad With Asparagus and Parmesan

Egg Salad With Asparagus and Parmesan

1/4 lb. asparagus, cut into bite-sized pieces (3 to 5 spears)
1 T. extra-virgin olive oil
2 tsp. lemon zest
1/4 C. scallions, chopped fine
1/2 C. shaved Parmesan cheese
4 large hard-cooked eggs
1 tsp. cayenne pepper

Boil 3 C. salted water. Immerse the asparagus for 2 to 4 minutes or until bright green and crisp-tender. Rinse immediately under cold water. Pat dry and toss with olive oil, lemon zest, scallions, and 1/4 C. Parmesan. Cut eggs in half, and sprinkle each with a bit of cayenne pepper. Serve each egg alongside the asparagus mixture.

Yield: 2 servings
Calories: 349
Fat: 25g
Fiber: 2g

Butternut Squash Pot Stickers

Butternut Squash Pot Stickers

1 medium sweet onion, diced

3 tbsp. extra virgin olive oil

1 cup frozen corn

1 large butternut squash

1/2 tbsp. garlic, minced (from jar)

1/4 cup Parmesan cheese, grated

1 (14 oz.) dumpling wrappers (pkg. of pot sticker wrappers)

1/4 tbsp. salt

1 cup water

Soy sauce

Chin kiang vinegar

 

Peel the squash and cut it in half. Remove the seeds and discard. Cut squash into large cubes. Bring large pot of water to boil and add squash. Cook until soft. (Could also bake, steam, microwave, whatever method you like best for getting squash soft). Remove squash from water and place in a large bowl. Mash up squash until there are no more lumps. Meanwhile, in a small skillet, heat oil. Add onion, garlic and corn and cook until onion is soft and translucent. Scoop veggies out of skillet and try to leave any oil behind in the pan. Gently fold veggies into butternut squash mash. Stir some Parmesan cheese into squash mix. Add salt and more cheese to taste. Add squash mix to center of wrapper. Use finger or brush to wet outer edge of wrapper. Fold wrapper in half and press edges together. In large non-stick skillet, heat oil and sprinkle a little salt. Fill skillet with pot stickers so they all rest on the bottom of the pan, without overlapping each other. The filled side of the pot sticker should be on the bottom of the pan, the pressed edges should be facing up. Cook for 3-5 minutes without lid. Add 1-cup water to the skillet and cover when water starts to boil. Cook about 12 minutes then remove cover and let water boil itself away, careful not to burn bottom of pot stickers. If pot stickers do not seem done, add a little more water and let it boil away again. To make the dip: Mix equal parts of soy sauce and Chin kiang Vinegar in a bowl.

Spinach-Filled Won Tons

Spinach-Filled Won Tons

10 ounces fresh spinach

1 tablespoon peanut oil

1 garlic clove, minced

¼ cup minced onion

10 water chestnuts, rinsed, drained, minced

1 pound won ton wrappers (about 60)

Salt and freshly ground pepper to taste

 

Wash the spinach thoroughly and trim any tough stems. Drain, then dry with paper towels or a salad spinner. Coarsely chop and set aside. Place a wok over medium-high heat. When it begins to smoke, add the peanut oil, then the garlic and onion. Stir-fry 30 seconds. Add the spinach and water chestnuts and stir fry until the spinach is dry, about 3 minutes. Transfer the vegetables to a bowl and season with salt and pepper. When the filling has cooled slightly, form the won tons. Dip your fingers in warm water and moisten the entire surface of a wrapper. Place 1 teaspoon of filling in the center of the wrapper and fold it in half. Press the edges to seal. Bring the ends together and moisten with water; press to seal. Cover and set aside the finished won tons while shaping the remainder. Cook the won tons following the directions in the recipe-s-either in boiling water or soup stock until they are just tender, or deep-fry them in 3 to 4 cups of peanut oil until golden brown, about 3 minutes on each side.

Manny’s Sweet and Sour Pasta Sauce

Manny’s Sweet and Sour Pasta Sauce

3 cloves Garlic

2 pinches Red Pepper Flakes

1 small White Onion, minced or grated

1 28oz. can Crushed Tomatoes

1 15oz. can Diced Tomatoes

Handful Jumbo Pitted Green Olives

Handful pitted Black oil-cured Olives

3-4 T. Golden Raisins

10-15 Basil Leaves, roughly cut or torn

Handful Flat Leafed Parsley, chopped

1 lb. Penne Pasta

Handful Pine Nuts, toasted

Cook pasta al dente. Meanwhile, heat garlic, red pepper flakes, and oil in a deep skillet over medium heat until the garlic speaks. Add minced onion and cook a couple of minutes. Add tomatoes, olives, raisins, basil and parsley. Bring to a boil. Reduce heat to low and let simmer while pasta cooks. Drain pasta, toss with sauce. Top with pine nuts and serve.

Pasta with Big-Belly Portobello Sauce

Pasta with Big-Belly Portobello Sauce

1 lb. penne or rigatoni pasta

2 T. extra-virgin olive oil

3 garlic cloves, minced

Red pepper flakes (to taste or a couple of pinches)

4 portabella mushrooms, tops thinly sliced

Coarse salt

1 (28 oz. ) can crushed tomatoes

2 T. chopped fresh flat-leaf parsley (a palmful)

Grated parmigiano-reggiano cheese

 

Bring salted water to a boil in a deep pasta pan. Cook the pasta al dente; when you drain the pasta, cold-shock it with running water to stop the cooking process. While the pasta is cooking, heat a large skillet over med-high heat. Add in oil, garlic, and crushed red pepper. As soon as the garlic speaks by beginning to sizzle in the oil, dump in the portobello slices. Coat them with the oil with a good shake or two of the pan (or stir). Sprinkle them with a little salt. Cover the pan with a lid or foil and lower heat to med-low; let the mushrooms cook for 10 minutes or until deep brown and soft. There should be a good amount of mushroom gravy in the bottom of the pan. Add in the can of tomatoes and parsley; heat through and give the pan a good shake (or stir). The sauce will be a nice reddish brown and will have a beefy taste; combine with the pasta and dump on a platter. Serve with shaved or grated Parmigiano or Asiago cheese, bread, and a green salad.

Vegetable Lo Mein with Edamame and Mustard Greens

Vegetable Lo Mein with Edamame and Mustard Greens

1/2 C. boiling water

1/4 C. dried wood ear mushrooms

2 quarts water

3 C. chopped mustard greens

1 (14-ounce) package fresh Chinese egg noodles

1/4 C. low-sodium soy sauce, divided

1 T. dark sesame oil

2 T. canola oil

1 T. grated peeled fresh ginger

1 1/4 C. (1/4-inch-thick) red bell pepper strips (about 1 medium)

3/4 C. chopped green onions

1 garlic clove, minced

1 1/2 C. frozen shelled edamame (green soybeans), thawed

3 T. hoisin sauce

 

Combine 1/2 C. boiling water and mushrooms in a bowl; cover and let stand 15 minutes. Drain mushrooms in a sieve over a bowl, reserving soaking liquid. Remove and discard stems. Chop mushroom caps; set aside. Bring 2 quarts water to a boil in a Dutch oven. Add greens, and cook for 1 minute or until greens wilt. Remove greens from water with a slotted spoon. Plunge the greens into ice water; drain and squeeze dry. Set greens aside. Return water in pan to a boil. Add egg noodles, and cook for 2 minutes or until done. Drain and rinse with cold water, and drain well. Place noodles in a large bowl. Add 1 T. soy sauce and sesame oil, tossing to coat, and set aside. Heat canola oil in a wok or large nonstick skillet over medium-high heat. Add ginger; stir-fry 5 seconds. Add mushrooms, bell pepper, onions, and garlic; stir-fry 2 minutes or until bell pepper is crisp-tender. Stir in greens and edamame; stir-fry 30 seconds. Stir in reserved mushroom soaking liquid, noodle mixture, remaining 3 T. soy sauce, and hoisin sauce; cook 2 minutes or until thoroughly heated.

Pasta with Chickpeas and Garlic Sauce

Pasta with Chickpeas and Garlic Sauce

2 tsp. olive oil

2 garlic cloves, peeled and crushed

3/4 tsp. kosher salt

1/4 tsp. crushed red pepper

1 (15.5-ounce) can chickpeas (garbanzo beans), drained

1 (14-ounce) can fat-free, less-sodium chicken broth

1 1/2 C. uncooked medium seashell pasta (about 6 ounces)

1/2 C. grape tomatoes, halved

2 garlic cloves, minced

1 T. minced fresh parsley

1 T. fresh lemon juice

3 T. shredded Parmigiano-Reggiano cheese

 

Heat oil in a medium saucepan over medium heat. Add crushed garlic; sauté 1 minute. Add salt, pepper, chickpeas, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes. While garlic mixture simmers, cook pasta in boiling water 9 minutes, omitting salt and fat; drain well. Place chickpea mixture in a food pro-cessor, and process until smooth. Combine chickpea mixture, pasta, tomatoes, minced garlic, fresh parsley, and lemon juice; toss well. Sprinkle with cheese. Serve immediately.

 

 

Yield: 4 servings

Calories 333

Fat: 9g

Fiber: 6.6g

Roasted Red Pepper Pizza

Roasted Red Pepper Pizza

1 C. shredded Asiago or other cheese, divided
1/4 tsp. nutmeg
1/8 tsp. pepper
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) prepared pizza crust (such as Boboli)
1 (7-ounce) jar roasted red peppers, drained and cut into 2-inch strips
1/2 tsp. dried thyme

Heat oven to 425 degrees. Combine 1/2 C. cheese, nutmeg, pepper and spinach in a bowl. Arrange mixture over crust. Top with bell peppers; sprinkle with thyme and 1/2 C. cheese. Bake 15 minutes or until hot and cheese melts.

Yield: 4 servings
Calories: 320
Fat: 11g
Fiber: 4g

Risotto with Black Olives and Roasted Red Peppers

Risotto with Black Olives and Roasted Red Peppers

1 T. olive oil
1 1/3 C. arborio rice
1/4 C. dry white wine or vegetable broth
6 C. fat-free vegetable broth
1 (8 3/4-ounce) can drained corn
1 (7-ounce) jar drained roasted red peppers, thinly sliced
1 (3.8-ounce) can drained sliced black olives
1 tsp. dried tarragon

Heat oil in a large pot over medium-high. Stir in rice and cook 2 or 3 minutes or until golden; add wine (or 1/4 C. broth). Add 1 C. broth, continuing to stir and cook 3 to 4 minutes or until almost completely absorbed. When broth is absorbed, add another C. and repeat procedure until all the broth has been used. Stir in corn, peppers and olives; mix well. Season with tarragon. Serve immediately.

Yield: 4 servings
Calories: 433
Fat: 7g
Fiber: 3g

Tempeh Fajitas

Tempeh Fajitas

1 (8-oz.) package five-grain tempeh
1 C. pineapple juice
1/4 C. low-sodium soy sauce
2 T. fresh lime juice
2 tsp. ground cumin
2 tsp. canola oil
1/2 tsp. freshly ground black pepper, divided
1 garlic clove, minced
2 C. (1/2-inch) vertically sliced onion
1 1/2 C. (1/2-inch-thick) slices green bell pepper
Cooking spray
1/4 tsp. salt
4 (8-inch) whole wheat tortillas
1/4 C. chipotle salsa (such as Frontera)

Cut tempeh in half crosswise; cut each half lengthwise into 6 strips. Place tempeh in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, 1/4 tsp. black pepper, and garlic in a small saucepan; bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temperature 30 minutes or up to 2 hours. Prepare grill. Lightly coat onion and bell pepper with cooking spray; sprinkle with salt and 1/4 tsp. black pepper. Arrange onion mixture in a wire grilling basket coated with cooking spray. Place grilling basket on grill rack; grill 5 minutes or until lightly browned, turning occasionally. Remove the tempeh from marinade, reserving marinade. Place tempeh on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly browned, basting occasionally with reserved marinade. Warm tortillas according to package directions. Arrange 3 tempeh pieces, 1/2 C. onion mixture, and 1 T. salsa down center of each tortilla; roll up.

Yield: 4 servings
Serving size: 1 fajita

Calories: 259
Fat: 5.1g
Fiber: 8g

Baked Perogies Parmigiana

Baked Perogies Parmigiana

1 C. store-bought marinara sauce
1 C. reduced-fat ricotta cheese
1 C. part-skim mozzarella cheese, divided
1/4 C. shredded Parmesan cheese, divided
1 lightly beaten egg
1 (12-ounce) package frozen potato-and-cheddar perogies
1 tsp. Italian seasoning

Heat oven to 350 degrees. In an 8-by-8-inch baking dish, combine marinara sauce, ricotta, 1/2 C. mozzarella, 2 T. Parmesan, egg, frozen ‘rogies and Italian seasoning. Sprinkle with remaining mozzarella and Parmesan. Bake, covered, 30 minutes, or until hot and bubbly around edges. Let stand 5 minutes before serving.

Yield: 4 servings
Calories: 336
Fat: 13g
Fiber: 2g

Tomato Tart

Tomato Tart

2 or 3 medium thinly sliced red or yellow tomatoes or both (about 3/4 pounds)
1 refrigerated pie crust from a 15-ounce package
1 egg white
2 T. store-bought pesto
3 ounces crumbed feta cheese (about 1/2 C.)
1/8 tsp. each salt and pepper
1 tsp. olive oil

Heat oven to 400 degrees. Place tomato slices on paper towels and thoroughly drain (approximately 15 minutes on one side and 5 minutes on the other). Press crust into bottom and up sides of a 10-inch tart pan with removable bottom. Trim any excess dough. Prick bottom of crust with fork; line shell with foil. Fill with pie weights or any dried beans (to hold down crust). Bake 14 minutes. Remove from oven; remove weights and foil. Brush crust with egg white. Bake 5 more minutes. Cool pan on rack.
Spread pesto over crust; sprinkle with cheese. Arrange drained tomatoes, slightly overlapping in concentric circles (circles within circles). Sprinkle with salt and pepper. Bake 25 to 30 minutes or until tomatoes are soft and crust is golden. Brush with oil. Cool on rack 10 minutes. Remove pan sides. Slice and serve.

Yield: 8 servings
Calories: 185
Fat: 12g
Fiber: trace

Penne with Olives and Grape Tomatoes

Penne with Olives and Grape Tomatoes

12 ounces penne pasta
2 T. olive oil
2 cloves garlic, thinly sliced
2 C. grape tomatoes, halved
2 tsp. dried oregano
1/4 tsp. crushed red pepper
1/2 tsp. salt
1/4 tsp. black pepper
1/4 C. pitted kalamata olives, sliced
1/4 C. chopped fresh flat-leaf parsley
1/4 C. freshly grated parmesan cheese, plus more for garnish

Cook pasta according to directions but without using oil; drain. Meanwhile, in a large nonstick skillet, heat oil on medium. Add garlic and cook, stirring about 1 minute or until golden. Add tomatoes, oregano, red pepper, salt and black pepper. Reduce heat to low and cook, stirring 3 minutes or until tomato juices run. Add the pasta, olives, parsley and 1/4 C. parmesan to skillet; toss to combine. Garnish with more cheese if desired.

Yield: 6 servings
Calories: 298
Fat: 8g
FIber: 3g

Herbed Pasta with Carmelized Onions

Herbed Pasta with Carmelized Onions

12 ounces herbed pasta
4 pounds sliced “sweet” onions (Vidalia, Texas 10/15, Maui or other)
2 T. olive oil
1 head garlic, peeled and minced
1 C. hearty red wine (Burgundy or Cabernet Sauvignon)
1 T. each chopped fresh marjoram and Italian parsley
salt and freshly ground pepper to taste

Cook pasta according to directions. Coat onion slices with cooking spray. In a large saute or other pan, stir oil and onions together over high heat to coat thoroughly. Reduce heat to simmer; cover and cook about 20 to 25 minutes or until onions are golden. Stir occasionally. Add garlic and continue cooking until onions are caramelized. Add wine and continue cooking until wine has cooked down and almost evaporated. Remove from heat, transfer to a large bowl, and toss with marjoram, parsley, salt and pepper and cooked pasta. Serve.

Yield: 6 servings
Calories: 346
Fat: 6g
Fiber: 7g

Linguine with Spinach, Red Pepper and Gouda

Linguine with Spinach, Red Pepper and Gouda

3/4 pound linguine
1 T. olive oil
4 minced garlic cloves
1 red bell pepper, cut into thin 2-inch-long strips
1 10-ounce package fresh spinach, stems discarded and leaves washed
1/4 tsp. salt
Generous seasoning freshly ground pepper
3/4 C. grated smoked Gouda cheese

Cook pasta according to directions; reserve 1/4 C. liquid and drain pasta; set aside. Heat oil on medium in a large, nonstick skillet. Add garlic and cook 1 minute. Stir in red bell pepper and saute until softened, about 7 minutes. Pile on spinach and cover. Cook until wilted, about 3 minutes. Stir in salt and ground pepper. Add reserved pasta water. Toss sauce with pasta; stir in cheese and serve.

Yield: 4 servings
Calories: 462
Fat: 12g
Fiber: 5g

Pasta with Goat Cheese & Onion Confit

Pasta with Goat Cheese & Onion Confit

8 ounces spaghetti
4 C. thinly sliced onions
1 tsp. minced garlic
1/2 tsp. dried sage
1/2 tsp. dried rosemary
1 tsp. sugar
1/2 C. dry white wine or chicken broth
2 ounces fat-free cream cheese
2 ounces goat cheese
Salt and white pepper to taste
1/4 C. coarsely chopped walnuts

Cook spaghetti according to directions; drain. Heat a large nonstick skillet coated with cooking spray until hot. Add onions and cook, covered, over medium-low heat until onions are very soft, about 20 minutes. Stir in garlic, sage, rosemary and sugar; cook, uncovered, over medium-low heat until onions are caramelized and brown, or 10 to 15 minutes. Stir in wine or chicken broth. Simmer 2 or 3 minutes longer. Stir in cream cheese and goat cheese and cook over low heat, stirring until melted, 2 or 3 minutes. Season to taste with salt and white pepper. Spoon pasta and onion mixture on serving platter and toss; sprinkle with walnuts.

Yield: 4 servings
Calories: 423
Fat: 11g
Fiber: 5g

Fettuccine with Creamy Mushroom Sauce

Fettuccine with Creamy Mushroom Sauce

12 ounces fettuccine pasta
1 tsp. olive oil
3/4 pound sliced fresh mushrooms
1/2 C. sliced scallions
1 tsp. minced garlic
1 C. diced tomato
1/4 C. chopped fresh basil
1 tsp. salt
1/2 C. reduced-fat ricotta cheese
Freshly grated Parmesan cheese for garnish
Freshly ground black pepper to taste

Cook pasta according to directions without salt or oil; drain, except reserve 1/4 C. cooking liquid. Set liquid aside. Return pasta to cooking pot. Meanwhile, in a large nonstick skillet, heat oil until hot. Add mushrooms, scallions and garlic; cook, stirring frequently, until mushrooms are tender, 5 or 6 minutes. Stir in tomato, basil and salt; cook until tomato is just warm, about 1 minute. To pasta in pot, stir in ricotta cheese and enough of reserved cooking liquid to make a cream sauce. Add mushroom mixture; toss. Garnish with Parmesan and freshly ground black pepper.

Yield: 4 servings
Calories: 392
Fat: 4g
Fiber: 4g

Sizzling Soy Fajitas

Sizzling Soy Fajitas

1 (12-ounce) package frozen cooked vegetable protein crumbles (such as Morningstar Farms or Green Giant)
2 tsp. chili powder
1/4 tsp. each garlic powder, onion powder and dried oregano
6 (8-inch) fat-free flour tortillas
2 tsp. vegetable oil
1 medium onion, cut into rings
1/2 each green, red and yellow green bell peppers cut into strips
1 T. fresh lime juice
1/3 C. reduced-fat sour cream
Salsa for garnish

In a large, resealable plastic bag, combine frozen crumbles, chili powder, garlic powder, onion powder and oregano. Seal bag; shake well to coat. Set aside. Heat tortillas according to package directions; keep warm. Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion and bell peppers; cook and stir 3 to 4 minutes or until onions begin to soften. Add seasoned crumbles; cook 2 or 3 minutes or until hot and vegetables are tender. Remove from heat; stir in lime juice. Divide mixture evenly among warm tortillas; roll. Serve with sour cream and salsa.

Yield: 6 servings
Calories: 237
Fat: 3g
Fiber: 5g

New-Age Chili

New-Age Chili

1 T. vegetable oil
1 each large chopped onion and green bell pepper
2 (12-ounce) packages Smart Ground soy protein (or another brand)
2 (15- to 19-ounce) cans mild chili beans (or pinto beans)
2 C. frozen corn
2 (14 1/2-ounce) cans Mexican-style stewed tomatoes and juice
2 cloves minced garlic
1 to 3 T. each cumin and chili powder
1 tsp. salt

Heat oil in a large pot on medium and cook onion and bell pepper 10 minutes or until softened. Add soy protein, beans, corn, tomatoes and juice, garlic, cumin, chili powder and salt; mix well. Simmer on low for 30 to 45 minutes or until flavors are blended, stirring occasionally. NOTE: If chili becomes too thick, thin with tomato juice or water.

Yield: 12 servings
Serving Size: 1 C.

Calories: 198
Fat: 2g
Fiber: 9g

Angel Hair Pasta With Fennel And Saffron

Angel Hair Pasta With Fennel And Saffron

2 bulbs fennel with fronds
1 lb. dried angel hair pasta
2 T. olive oil
2 red onions; chopped (1 1/2 C.)
1/2 tsp. fennel seeds
1/2 tsp. saffron threads
3 T. currants or raisins plumped in warm water and drained
2 T. pine nuts

Bring large pot of lightly salted water to a boil. Meanwhile, rinse and trim fennel, discarding stems but reserving fronds
and bulbs. Set aside half the fronds. Chop remaining fronds; set aside. Add fennel bulbs to boiling water and cook 10 minutes. Using slotted spoon, remove fennel bulbs. Dice bulbs and set aside. Return water to a boil and add pasta; stir to prevent sticking. Cook
until tender, about 6 minutes. Drain pasta, reserving 1/2 C. cooking water. While pasta is cooking, in large skillet, Heat 1 T. oil over low heat, Add onions, fennel seeds and chopped fronds and cook, stirring, until onions are tender, about 5 minutes. In a C., combine saffron and 1 1/2 T. warm water; stir to blend and add mixture to skillet. Stir in diced fennel bulbs and cook, stirring, until fennel is very tender, about 15 minutes. Add currants and pine nuts. If mixture seems dry, add spoonfuls of reserved pasta water to moisten. Add cooked pasta and remaining fronds to mixture. Increase heat to medium and cook, stirring, 1 minute. Drizzle with remaining 1 T. oil, season with salt to taste and serve.

Yield: 6 servings
Calories: 211
Fat: 6g
Fiber: 6g

Vietnamese Seitan Curry

Vietnamese Seitan Curry

1 stalk lemongrass
1 T. curry paste
2/3 C. vegetable stock or water
3 cloves garlic, minced
1 tsp. turmeric
1 tsp. coriander
1 tsp. cumin
1 tsp. cinnamon
Pinch of cayenne powder
1 yellow bell pepper, chopped
1 small zucchini, cubed
2 C. seitan, chopped
1/3 C. unsweetened soymilk
3 T. fresh cilantro, minced

Discard top of lemongrass stalk. Crush stem with a knife and chop finely. Set aside. Heat a large skillet over medium-high heat. Add curry paste and 6 T. stock. When hot, add garlic, spices and lemongrass. Cook 1 minute. Add pepper; cook 2 minutes, stirring. Add zucchini; cook 1 minute. Add remaining vegetable stock and simmer 5 minutes covered. Add seitan; cook 2 minutes. Stir in soymilk; cover and cook 5 minutes. Remove from heat, stir in cilantro and serve.

Yield: 4 servings
Calories: 148
Fat: 2g
Fiber: 2g

Herbed Cornbread Stuffing with Seitan

Herbed Cornbread Stuffing with Seitan

1 T. plus 1 tsp. olive oil
2 medium onions, diced
12 ounces packaged seitan
4 medium garlic cloves, minced
4 large celery stalks, diced
1 medium green bell pepper, diced
10 ounces (3 C.) button or cremini mushrooms, chopped
2 T. chopped fresh sage
1 T. chopped fresh rosemary
1 tsp. salt
1/4 tsp. freshly ground pepper
1/2 C. chopped fresh parsley
4 C. crumbled Cornbread Stuffing Base
2 tsp. tamari or soy sauce, or to taste
2 tsp. umeboshi vinegar, or to taste
1/2 C. vegetable broth, or as needed

In large skillet, heat oil over medium heat. Add onions and cook, stirring often, until translucent, about 10 minutes. Add seitan and cook 2 minutes. Stir in garlic, celery, bell pepper, mushrooms, sage, rosemary, salt and pepper and cook, stirring occasionally, 10 minutes. Stir in parsley and remove pan from heat. In large bowl, combine cooked vegetables, cornbread, tamari and vinegar and mix well. Stir in enough broth so that stuffing is moist enough to hold together when pressed but not soggy. Adjust seasoning to taste with tamari, vinegar, salt and pepper. Stuff vegetable of choice and bake according to directions, or serve as a side dish.

Yield: 18 servings
Serving Size: 1/2 C.

Calories: 109
Fat: 3g
Fiber: 2g

Seitan Kebabs with Thai Satay Peanut Sauce

Seitan Kebabs with Thai Satay Peanut Sauce

1 package (16oz.) seitan
1 T. sesame oil
1/2 purple onion
1 red pepper
2 tsp. oil
3 cloves garlic, minced
1 T. red curry paste
4 tsp. cocunut milk
8 ounces chicken broth
1 T. red curry paste
1 T. sugar
1 tsp. salt
1 T. lemon juice
4 T. roasted peanut, crushed or peanut butter
4 T. dried bread crumbs

Slice seitan into 1 1/2″ long pieces, 1/4″ thick. Cut purple onion into wedges and red pepper into 1″ triangular pieces. Using bamboo skewers, first soak in water for 15-20 minutes to prevent burning. Skewer seitan on the length followed by 1 piece each of red pepper and onion until skewer is complete. Using a pastry brush, apply sesame oil to kebabs then broil or grill until nicely browned, about 2 minutes per side. Set aside. For Peanut Sauce: Heat the oil in saute pan. Add the garlic then curry paste and mix until combined. Add coconut milk, stock, sugar, salt, and lemon juice and blend together. Cook for 5 minutes, stirring constantly. Add peanuts and breadcrumbs. Stir to blend and pour in a bowl. Let thicken at room temperature.

Yield: 4 servings
Calories: 177
Fat: 12g
Fiber: 1g

Mixed Medley Stir Fry

Mixed Medley Stir Fry

3 T. Sesame oil
2 large cloves garlic, minced
2 T. fresh ginger, graded
1 pkg. Mori-Nu Silken Extra Firm Tofu, drained and cut into 1/2″ cubes
1/4 lb. each broccoli florets and snow peas, stems trimmed
1/2 C. each red and yellow pepper (slivered), leek (thinly sliced)
1/4 C. roasted peanuts
1 C. mushrooms, sliced
1(8 oz.) can pineapple chunks, drained-reserve liquid
1/2 C. madarin orange segments (optional)
1/4 C. light soy sauce
1 T. cornstarch

In sesame oil, saute garlic, ginger and tofu until lightly browned. Remove tofu and set aside. Add next 9 ingredients in order given. Stir fry until vegetables are just crisp-tender. Separately combine reserved pineapple liquid, soy sauce, tomato sauce and cornstarch until smooth. Stir into wok, thoroughly coating starch until smooth. Stir into wok, thoroughly coating ingredients. Add tofu cubes. Serve hot over rice.

Yield: 6 servings
Calories: 186
Fat: 11g
Fiber: 2g