Notes:
Yummy and filling! This was the breakfast of choice for members of the show Apprentice.
Servings: 1
Ingredients:
1/2 C cooked brown rice
1/8 C raisins
1 Tbsp soy milk
2 tsp pure maple syrup
Splash of vanilla extract
Cinnamon to taste
Slivered nuts (optional)
Directions:
Mix ingredients and heat
Notes:
This is an incredibly easy pasta dish. Reduce the quantity of olive oil to make the dish less fatty. An almost unlimited number of variations, substitutions and additions are possible. Just use your imagination! Thanks again to the lovely cooks at AllRecipes.
Servings: 6
Ingredients:
* 12 ounce rotini pasta
* 1 tablespoon vegetable oil
* 1 clove garlic, crushed
* 1 teaspoon dried basil (or 1 tablespoon fresh)
* 1 teaspoon Italian seasoning
* 1 onion, diced
* 2 red chile peppers, seeded and chopped
* 1 (14.5 ounce) can diced tomatoes
* 3 drops hot pepper sauce
* salt and ground black pepper to taste
Directions:
1. Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente; drain.
2. Meanwhile, heat oil in a saucepan over medium heat. Saute garlic with basil and Italian seasoning for 2 to 3 minutes.
3. Stir in onion and chili; cook until onion is tender.
4. Stir in tomatoes and hot sauce; simmer for 5 minutes, or until heated through.
5. Toss with the cooked pasta, and season with salt and pepper if desired.
Notes:
Vegetables and spices combine to make an amazing casserole from AllRecipes. Cut oil to significantly reduce the amount of fat, if desired. The original recipe makes 36 servings, so the cooking times given below are approximate! Recommended served on warm toasted pita bread.
Servings: 9
Ingredients:
* 2 large eggplants
* 2 large potatoes
* 2 green bell peppers
* 2 large onions
* 2 summer squash
* 1-1/2 tomatoes
* 1/4 pound fresh green beans
* 1/4 pound whole fresh mushrooms
* 1/2 bulb garlic, cloves separated and peeled
* 1 tablespoon chopped fresh dill weed
* 1 tablespoon chopped fresh oregano
* 1 tablespoon chopped fresh basil
* 1/4 (15 ounce) can tomato sauce
* 3 tablespoons olive oil
* salt and pepper to taste
Directions:
1. Cut the eggplants into 2 inch chunks and soak in lightly salted water for 2-3 hours.
2. Preheat oven to 375 degrees.
3. Cut the potatoes, green bell peppers, onion, squash and tomatoes into 2-inch chunks. Cut the green beans and mushrooms in half and peel the garlic cloves.
4. Drain and rinse the eggplant, then combine it with the other chopped vegetables, the dill, oregano and basil and place all into a small roasting pan. Pour the tomato sauce and olive oil over all.
5. Bake for approximately 1 1/2 hours, adding a little water halfway through cooking time to steam and moisten vegetables.
Notes:
Flavorful ingredients make couscous even better. Tastes (and looks) especially nice if topped with a sprig of fresh mint. You can cut the fat by limiting the olive oil, but it’s pretty low fat to start with. AllRecipes does it again.
Servings: 4
Ingredients:
* 1 cup dehydrated or jarred sun-dried tomatoes
* 1 1/2 cups water
* 3/4 cup uncooked couscous
* 1 teaspoon olive oil
* 3 cloves garlic, pressed
* 1 bunch green onions, chopped
* 1/3 cup fresh basil leaves
* 1/4 cup fresh cilantro, chopped
* 1/2 lemon, juiced
* salt and pepper to taste
* 4 ounces portobello or shitake mushroom caps, sliced
Directions:
1. Place sun-dried tomatoes in a bowl with 1 cup water and soak 30 minutes. If dehydrated, this will allow them to rehydrate. If jarred, this will simply allow the water to become more flavorful. Drain, reserving water, and chop.
2. In a medium saucepan, combine the reserved sun-dried tomato water with another 1/2 cup water. Bring to a boil. Stir in the couscous. Cover, remove from heat, and allow to sit 5 minutes, until liquid has been absorbed. Gently fluff with a fork.
3. Heat the olive oil in a skillet. Stir in the sun-dried tomatoes, garlic, and green onions. Cook and stir about 5 minutes, until the green onions are tender.
4. Mix the basil, cilantro, and lemon juice into the tomato mixture. Season with salt and pepper.
5. Mix in the mushrooms, and continue cooking 3 to 5 minutes.
6. Toss with the cooked couscous to serve.
Notes:
A delicious vegan Chinese stirfry from AllRecipes. You can cut the fat a bit more by reducing the amount of sesame oil. Sliced bamboo shoots are a great addition.
Servings: 4
Ingredients:
* 1 (14 ounce) package firm tofu
* 3 teaspoons sesame oil, divided
* 1 (8 ounce) can water chestnuts, drained
* 3 ounces fresh shiitake mushrooms, stems removed
* 1 1/2 cups snow peas, trimmed
* 1/2 teaspoon oyster sauce or mushroom-based oyster-flavored sauce
* 1 cup water
Directions:
1. Slice tofu lengthwise into 3 pieces. Wrap each slab in paper towels, and press to squeeze out excess water.
2. Heat 2 teaspoons sesame oil in a large skillet (use less if desired, but make sure you use enough that the tofu doesn't stick). Fry tofu for about 5 minutes on each side, or until delicately browned.
3. Remove tofu from skillet and slice into cubes.
4. Add the remaining teaspoon sesame oil to the skillet, and stir fry the water chestnuts, mushrooms and snow peas.
5. Mix together water and oyster sauce (or mushroom-based oyster-flavored sauce), and add to the skillet along with the tofu. 6. Cover and cook over low heat for about 10 minutes.
Notes:
These vegetarian “burgers” are a great alternative to those bland frozen veggie discs. They also taste great with substitutions such as rolled oats or brown rice in place of the bread crumbs, and additions like corn. AllRecipes to the rescue.
Servings: 4
Ingredients:
* 1 (16 ounce) can black beans
* 1/2 green bell pepper, cut into 2 inch pieces
* 1/2 onion, cut into wedges
* 3 cloves garlic, peeled
* 1 egg
* 1 tablespoon chili powder
* salt and pepper to taste
* 1 tablespoon cumin
* 1 teaspoon Thai chili sauce or hot sauce
* 1/2 cup bread or cracker crumbs
Directions:
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees and lightly oil a baking sheet.
2. Drain and rinse black beans very well. Pat try, pour into a medium bowl and mash with a fork until thick and pasty.
3. Finely chop bell pepper, onion, and garlic. Strain to remove excess moisture and mix with mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, chili sauce, salt and pepper.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide into four patties.
6. Place patties on foil and grill about 8 minutes on each side, or place patties on baking sheet and bake about 10 minutes on each side.
Notes:
Seriously, what would I do without AllRecipes? This is a delicious way to get more veggies, and a way to satisfy your urge for Italian food without loading up on pasta. You can cut the fat even further if you use less oil and/or cheese, or substitute light cheese for full-fat. Use homemade sauce if you have it, and this dish goes from tasty to phenomenal.
Servings: 5
Ingredients:
* 2 large zucchini, thinly sliced
* 2 tablespoons olive oil
* 1 large onion, diced
* 2 cloves garlic, minced
* 1 (16 ounce) jar spaghetti sauce
* 1 cup shredded mozzarella cheese
Directions:
1. Preheat oven to 325 degrees F (165 degrees C).
2. Boil the zucchini until tender; drain.
3. In a medium frying pan heat the olive oil over medium heat and saute the onion and garlic until the onion is tender.
4. Combine the zucchini, onion and garlic in a 9×12 inch casserole dish and mix well.
5. Pour the spaghetti sauce over the mixture and stir well. Top with mozzarella cheese (use more or less depending on your tastes and dietary concerns).
6. Bake for about 20 minutes, or until hot and bubbly.
Notes:
These are a great alternative to greasy fries. They’re incredibly easy (hardly even a “recipe” at all, really) and very flavorful. Many other spice/seasoning combinations work well, but the parmesan/basil combo is tasty and simple. Use less cheese to cut the fat even further, but it’s not all that high to begin with. Another AllRecipes find.
Servings: 4
Ingredients:
* russet potatoes
* cooking spray
* 1 teaspoon dried basil
* 1/4 cup grated Parmesan cheese
* salt and pepper to taste
Directions:
1. Preheat oven to 400 degrees. Spray a baking sheet or glass dish with nonstick spray.
2. Slice potatoes into steak-fry sized 1/4 inch strips.
3. Arrange potato strips in a single layer on the prepared baking sheet, skin sides down. Spray lightly with cooking spray, and sprinkle with basil, Parmesan cheese, salt and pepper.
4. Bake 25 minutes in the preheated oven, or until golden brown.
Notes:
Black beans are one of my favorite foods, and in this flavorful alternative to beans and rice, corn and quinoa (a nutty South American grain) lend the beans a delicious flavor. The quinoa is similar to couscous and lighter than traditional rice, but it is also higher in protein and lower in carbs. I found this recipe at one of my favorite sites, AllRecipes.
Servings: 10
Ingredients:
* 1 teaspoon vegetable oil
* 1 onion, chopped
* 3 cloves garlic, peeled and chopped
* 3/4 cup uncooked quinoa
* 1 1/2 cups vegetable broth
* 1 teaspoon ground cumin
* 1/4 teaspoon cayenne pepper
* salt and pepper to taste
* 1 cup frozen corn kernels
* 2 (15 ounce) cans black beans, rinsed and drained
* 1/2 cup chopped fresh cilantro
Directions:
1. Heat the oil in a medium saucepan over medium heat. Saute onion and garlic until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season and bring the mixture to a boil. Cover, reduce heat, and simmer for 20 minutes.
3. Stir frozen corn into the saucepan and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.
Notes:
Authentic, mildly spicy Indian eggplant curry. It’s not low in fat cut it’s not terribly high either, and you can easily halve the oil (and the fat) if you use a nonstick pan. Once again found at AllRecipes.
Servings: 4
Ingredients:
* 1 large eggplant
* 2 tablespoons vegetable oil
* 1 teaspoon cumin seeds
* 1 medium onion, thinly sliced
* 1 tablespoon ginger garlic paste
* 1 tablespoon curry powder
* 1 tomato, diced
* 1/2 cup plain yogurt
* 1 fresh jalapeno, finely chopped
* 1 teaspoon salt
* 1/4 bunch cilantro, finely chopped
Directions:
1. Preheat oven to 450 degrees.
2. Place eggplant on a medium baking sheet. Bake 20 to 30 minutes, until tender. Cool, peel, and chop.
3. Heat oil in a medium saucepan over medium heat. Mix in cumin seeds and onion. Cook and stir until onion is tender.
4. Mix ginger garlic paste, curry powder, and tomato into the saucepan, and cook about 1 minute. Stir in yogurt. Mix in eggplant and jalapeno, and season with salt. Cover and cook 10 minutes over high heat. Remove cover, reduce heat to low, and continue cooking about 5 minutes. Garnish with cilantro to serve.
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