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Category: Meat Free

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

Tempeh in Brown Gravy

Tempeh in Brown Gravy

1 T. olive oil
3 T. whole wheat flour
1 C. chopped red onion
1 1/3 C. vegetable broth
6 cloves of garlic
1/2 tsp. dried thyme
1 rib celery, sliced
2 T. Tamari
2 1/2 C. sliced carrots
1 C. frozen peas, thawed
8 oz. seasoned tempeh
3 oz. Shitake mushrooms

Heat olive oil in a 4 quart saucepan over medium-high heat. Add the next 3 ingredients; cook and stir 2 minutes. Add the carrots, and cook 3 minutes. Add the tempeh, and saute 5 minutes. Add mushrooms, and continue to cook for 3 minutes. Sprinkle with flour; stir to coat. Pour hot broth over the mixture and stir until thick. Stir in remaining ingredients. Simmer 10 minutes.

Yield: 6 servings
Calories: 181
Fat: 5g
Fiber: 4g

Garden Pastitsio

Garden Pastitsio

2 tsp. olive oil
2 C. diced onion
1 C. diced celery
2 tsp. chopped fresh or 3/4 tsp. dried oregano
3 garlic cloves, minced
1 (8-oz.) package tempeh, crumbled
2 tsp. cornstarch
1 T. water
5 C. 1% low-fat milk
1 T. fresh lemon juice
1 1/2 tsp. chopped fresh or 1/2 tsp. dried dill
1/2 tsp. salt
1/4 tsp. ground white pepper
8 C. hot cooked elbow macaroni (about 1 lb. uncooked)
2 4-oz.) packages crumbled feta cheese, divided
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry
Cooking spray

Preheat oven to 375°. Heat oil in a Dutch oven over medium heat. Add onion, celery, oregano, garlic, and tempeh, and sauté 5 minutes. Combine cornstarch and water, and stir well. Add cornstarch mixture and milk to pan; bring to a boil. Reduce heat, and simmer 20 minutes, stirring occasionally. Stir in lemon juice, dill, salt, pepper, macaroni, 4 oz. feta, and spinach. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray; sprinkle with 4 oz. feta. Bake at 375° for 30 minutes or until lightly browned.

Yield: 8 servings
Serving size: 1 1/2 C.

Calories: 428
Fat: 12.1g
Fiber: 4.4g

No-Cook Fresh Tomato Sauce with Pasta

No-Cook Fresh Tomato Sauce with Pasta

8 medium plum tomatoes, chopped (about 2 lb.)
1/4 C. chopped fresh basil leaves
2 T. chopped red onion
1/2 C. Reduced Fat Italian Dressing
1/4 C. Kraft 100% Grated Parmesan or Romano Cheese
1 lb. pasta, cooked, drained

Combine tomatoes, basil and onion in large bowl. Stir in dressing and cheese. Add pasta; toss lightly.

Yield: 8 servings
Calories: 280
Fat: 4.5g
Fiber: 3g

Tofu & Scallions Braised in White Wine

Tofu & Scallions Braised in White Wine

 

 

1 square Firm Tofu

2/3 C. Flour

2 Eggs, lightly beaten

4 Scallions, minced

1 T. minced, peeled, fresh Ginger

1/3 C. Chicken Stock

1/4 C. Dry White Wine

2 tsp. Oriental Sesame Oil

1/2 tsp. Salt

1/2 C. Peanut Oil, for frying

 

Cut tofu into 1/2” slices. Quarter each slice crosswise. Dredge pieces in flour and then in egg; set aside on wax paper. Combine scallions and ginger and set aside. Combine stock, wine, sesame oil and salt in another bowl and reserve. Lightly cover bottom of frying pan with oil and preheat over medium high heat until hot. Arrange tofu pieces in a single layer in the pan and fry until golden, 2 to 3 minutes. Turn, add more oil if necessary, and fry until underside in golden, another 2 to 3 minutes. Reduce heat to low and pierce each piece of tofu with a fork. Sprinkle evenly with scallion mixture and then with stock mixture. Cook, uncovered, until liquids are absorbed, 3 to 5 minutes.

Polenta with Smoky Mushroom Ragout

Polenta with Smoky Mushroom Ragout

Polenta:
6 C. water
1 1/2 C. dry polenta
1 T. butter, cut into small pieces
1 1/2 tsp. salt

Ragout:
1 T. olive oil
2 C. chopped onion
8 C. sliced oyster mushroom caps (about 1 1/2 lb.)
1/2 tsp. salt
1/4 C. Côtes du Rhône or other fruity red wine
1 T. chopped drained canned chipotle chiles in adobo sauce
1 tsp. dried oregano
3 garlic cloves, minced
1 (28-oz.) can whole tomatoes, drained and chopped
2 C. (8 oz.) crumbled queso fresco cheese
2 T. chopped fresh cilantro

Preheat oven to 350°. To prepare polenta, combine first 4 ingredients in a 13 x 9-inch baking dish, stirring well. Bake at 350° for 1 hour or until liquid is absorbed. Cover polenta and keep warm. To prepare ragout, while polenta bakes, heat oil in a large Dutch oven over medium-high heat. Add onion, and sauté 5 minutes or until tender. Add mushrooms and 1/2 tsp. salt; cook 10 minutes or until mushrooms release moisture and begin to brown, stirring occasionally. Add wine, chiles, oregano, and garlic. Reduce heat to medium, and cook 1 minute or until liquid evaporates, stirring constantly. Stir in tomatoes, and cook over low heat 15 minutes or until the mixture thickens slightly, stirring occasionally. Spoon ragout over polenta; sprinkle evenly with cheese. Bake at 350° for 15 minutes or until cheese begins to melt. Sprinkle with cilantro.

Yield: 8 servings
Calories: 250
Fat: 5.6g
FIber: 5.8g

Nonesuch Poele

Nonesuch Poele

3 tsp. light olive oil, divided
1 C. chopped sweet onion
1 T. finely diced ginger root
1 rutabaga, cut in 1-inch dice (1 C.)
1 parsnip, cut in 1-inch dice (1/2 C.)
2 carrots, cut in 1-inch dice (1 C.)
1/2 sweet potato, cut in 1-inch dice (1/2 C.)
1 stalk celery, cut in 1-inch dice (1/2 C.)
2 C. low sodium vegetable or chicken stock
8 oz. low fat, extra firm tofu, cut in 1-inch dice (or substitute 8 oz. chicken breast, turkey breast, pork tenderloin, ostrich, bison or other lean meat)
1 sprig fresh rosemary, 4-inches long
16 snow peas, strings removed
8 cherry tomatoes
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 T. arrowroot mixed with 2 T. water
2 T. finely chopped green onion tops
2 T. freshly grated Parmesan
Cayenne pepper, to taste

Heat 2 tsp. oil in a 10-inch skillet on medium-high. Add the onion and ginger and shallow fry until just browned, about 3 minutes. Toss in the rutabagas, parsnips, carrots and sweet potatoes and continue cooking 4 more minutes. Stir in the celery, stock, tofu and rosemary. Cover and cook at a gentle boil for 10 minutes or until the vegetables are tender. If you are using meat instead of the tofu, shallow fry, on medium-low heat, in a separate pan in the remaining tsp. of oil until cooked through. It will take about the same amount of time as the vegetables. Add the snow peas and tomatoes to the vegetables and cook for 2 minutes. Season with salt and pepper. Remove the pan from the heat, stir in the arrowroot slurry and return to the heat to thicken. Serve the vegetables in a mound on 2 heated plates. Lay the cooked meat (if you are using it) on top. Spoon the thickened pan juices over the dish and dust well with the chopped onion tops, Parmesan cheese and cayenne.

Yield: 2 servings
Calories: 381
Fat: 10g
Fiber: 11g

Chickpea Stew Scented with Lemon and Cumin

Chickpea Stew Scented with Lemon and Cumin

4 C. water
1 C. instant dry polenta
1 T. butter
1 T. olive oil
1 C. chopped onion
1 1/2 tsp. bottled minced garlic
1/4 C. lemon juice
1 tsp. ground cumin
1/4 tsp. black pepper
2 (15-oz.) cans chickpeas (garbanzo beans), drained
2 (14.5-oz.) cans diced tomatoes, undrained
1/2 C. chopped green onions
3/4 C. reduced-fat sour cream

Bring water to a boil in a medium saucepan. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 3 minutes, stirring frequently. Remove from heat; stir in butter. Cover and set aside.
While polenta cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté for 3 minutes. Add lemon juice, cumin, black pepper, chickpeas, and tomatoes; bring to a boil. Reduce heat, and simmer 6 minutes. Stir in the green onions. Serve stew over polenta. Top with sour cream.

Yield: 6 servings
Serving size: 1 1/3 C. stew, 2/3 C. polenta, and 2 T. sour cream

Calories: 400
Fat: 9.6g
Fiber: 9.8g

Creamy Polenta and Saute of Mixed Greens

Creamy Polenta and Saute of Mixed Greens

1 oz. sun-dried tomatoes, packed without oil (about 8)
1/2 C. boiling water
1 C. yellow cornmeal
1/4 tsp. black pepper, divided
2 (16-oz.) cans fat-free, less-sodium chicken broth, divided
1 C. water
Olive oil-flavored cooking spray
2 C. vertically sliced onion
1 C. red bell pepper strips
4 garlic cloves, minced
5 C. torn mixed dark greens (such as beet, collard, mustard, turnip, and kale)
1/4 C. (1 oz.) grated fresh Parmesan cheese

Combine tomatoes and boiling water; let stand 30 minutes. Drain and slice. Combine cornmeal and 1/8 tsp. black pepper in a large saucepan. Gradually add 3 C. broth and 1 C. water, stirring constantly with a whisk. Bring to a boil; reduce heat to medium, and cook 20 minutes, stirring frequently. Remove from heat; keep warm. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add onion and bell pepper; saut� 10 minutes or until tender. Add sun-dried tomatoes and garlic; saut� 1 minute. Stir in 1 C. broth and greens; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until greens are tender. Stir in 1/8 tsp. black pepper. Spoon the polenta into center of each of 4 plates, and top evenly with greens mixture. Sprinkle with cheese.

Yield: 4 servings
Serving size: 1 C. polenta, 3/4 C. greens, and 1 T. cheese

Calories: 245
Fat: 3.2g
Fiber: 5.9g

Fresh Mozzarella and Tomato Pasta

Fresh Mozzarella and Tomato Pasta

1 envelope Italian Salad Dressing Mix

2 T. oil

2 T. balsamic vinegar

2 lb. ripe tomatoes, coarsely chopped

1 lb. pasta, cooked, drained

1 pkg. (9 oz.)  Fresh Mozzarella Cheese (27 balls), drained

1/4 C. chopped fresh basil

1/4 tsp. freshly ground black pepper

 

Mix salad dressing mix, oil and vinegar in large bowl until well blended. Add remaining ingredients; toss lightly.

 

Yield: 8 servings

Calories: 350

Fat: 11g

Fiber: 3g

Slow Cooker Pierogies in Pepper-Shallot Sauce

Slow Cooker Pierogies in Pepper-Shallot Sauce

1 can (28 oz.) crushed tomatoes
1 shallot, thinly sliced
1 C. chopped sweet green peppers
1/2 tsp. olive oil
1/2 T. red wine vinegar
1/2 tsp. Italian herb seasoning
1/2 tsp. black pepper
1 lb. potato-filled pierogies, fresh or frozen (thawed)

Combine the first 7 ingredients in the crockery pot. Cover and cook on LOW for 5-9 hrs. or on HIGH for 3 1/2 to 5 hrs. Add the pierogies. Cover and cook for 1 hr.

Yield: 6 servings
Calories: 179
Fat: 2.1g
Fiber: 4.2g

Polenta Gratin with Mushrooms and Fontina

Polenta Gratin with Mushrooms and Fontina

1 (16-oz.) tube of polenta, cut into 1/4-inch-thick slices
Cooking spray
1 (8-oz.) package presliced mushrooms
1 tsp. bottled minced garlic
1/4 tsp. salt
1/3 C. sun-dried tomato Alfredo sauce (such as Classico)
1/4 C. chopped fresh basil
1/4 C. (1 oz.) shredded fontina cheese

Preheat oven to 500°. Arrange polenta slices in an 11 x 7-inch baking dish coated with cooking spray, allowing slices to overlap. Heat a medium nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms; cook 2 minutes, stirring frequently. Stir in garlic and salt. Cover, reduce heat, and cook 2 minutes. Stir in Alfredo sauce and basil. Spoon mushroom mixture evenly over polenta. Top with cheese. Bake at 500° for 7 minutes or until thoroughly heated.

Yield: 3 servings
Calories: 221
Fat: 7.4g
Fiber: 4.1g