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.

• Calories: 178
• Total Fat: 2g
• Cholesterol: 0mg
• Sodium: 400mg
• Total Carbs: 36.1g
•  Dietary Fiber: 5.7g
• Protein: 7.5g

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.

Submitted by:
Sarah

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.

• Calories: 160
• Total Fat: 8.1g
• Cholesterol: 0mg
• Sodium: 58mg
• Total Carbs: 14.1g
• Dietary Fiber: 3g
• Protein: 9.9g

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.

Submitted by:
Sarah

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.

• Calories: 200
• Total Fat: 3g
• Cholesterol: 53mg
• Sodium: 623mg
• Total Carbs: 33.4g
• Dietary Fiber: 9.6g
• Protein: 11.1g

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.

Submitted by:
Sarah

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.

• Calories: 190
• Total Fat: 11g
• Cholesterol: 13mg
• Sodium: 479mg
• Total Carbs: 16.1g
•  Dietary Fiber: 3.8g
• Protein: 8g

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.

Submitted by:
Sarah

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.

• Calories: 155
• Total Fat: 1.9g
• Cholesterol: 5mg
• Sodium: 128mg
• Total Carbs: 29.1g
• Dietary Fiber: 3.9g
• Protein: 5.9g

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.

Submitted by:
Sarah

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.

• Calories: 152
• Total Fat: 1.7g
• Cholesterol: 0mg
• Sodium: 513mg
• Total Carbs: 27.5g
• Dietary Fiber: 7.7g
• Protein: 7.7g

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.

Submitted by:
Sarah

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.

• Calories: 149
• Total Fat: 8.1g
• Cholesterol: 2mg
• Sodium: 742mg
• Total Carbs: 15.8g
• Dietary Fiber: 5g
• Protein: 4g

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.

Submitted by:
Sarah

Notes:
I pulled this one together on my own. I love spicy food and chili is definitely a favorite for me. 

This is a great recipe to make before you leave for work in the morning. Prep the ingredients at night and add to your slow cooker in the morning. By the time you get home yum, dinner’s ready. 

Servings: 6 to 8

Ingredients:
1 green pepper (diced small)

1 red pepper (diced small)

1 habanero pepper (diced)

1 jalapeno pepper (diced)

1 can dark kidney beans (drained and rinse)

1 can black beans (drained and rinsed)

1 pouch of Boca soy crumbles (they come pre-portioned)

1 small yellow onion (diced small)

2 cloves minced garlic

1 large can of diced tomatoes

1 sm. can of tomato paste

olive oil

Chili powder, salt, pepper, red pepper flakes, and any of your favorite latin, carribbean, or spanish seasonings

Directions:
Sautee the onions and garlic on med-high heat in 2tbsp of olive oil until softened and lightly browned. Add red and green peppers and cook for 5 mins. Add to slow cooker. Incorporate all other ingredients into the slow cooker. Season with chili powder, salt, pepper, red pepper flakes, and other seasonings to your level of desired taste and spiciness. Set the slow cooker on low and cook 6 hours. Top with Veggie Shreds and serve with cornbread.

Submitted by:
Meghan

Notes:
Note: Garbanzo Beans are also known as Chickpeas.

This is a meatless meal, but also perfect for non-vegetarians. Like many Moroccan dishes, it is somewhat spicy, but not hot. I usually serve this on its own after a big green salad as a starter, but you could also serve it with couscous. 4 servings - each serving 220 calories.

Servings: 4

Ingredients:
• ½ teaspoon paprika
• ½ teaspoon ground ginger
• ½ teaspoon ground cumin
• A couple of squirts of 1 calorie olive oil, or a teaspoon of olive oil
• 1 large onion, roughly chopped
• 1 red pepper/capsicum
• 250 gm / 9 oz (approx 2 US cups) raw and peeled cubed pumpkin or butternut or buttercup squash
• Saffron a pinch, optional as this is quite expensive
• Approx 5 fresh chopped tomatoes or 400gm/14oz can chopped tomatoes in juice
• 400gm/14oz can garbanzo beans/chickpeas
• Salt and pepper to taste

Directions:
1. Cut the peppers and pumpkin into cubes and roughly chop the onion.
2. Heat a little oil in a large deep skillet/frying pan, saucepan or casserole and add the cumin, paprika and ginger and stir through
3. Add the vegetables and fry for 5 minutes, stirring so they brown evenly.
4. Add 200ml (about 1 US cup) of water, the saffron, tomatoes and a few grinds of black pepper, and bring to a simmer.
5. Cover and cook for 10 minutes. If possible, check occasionally to make sure it isn't sticking.
6. Stir in the chickpeas and cook uncovered for a further 10 minutes or until the vegetables are tender.
7. Check seasonings before serving

Submitted by:
Juliette

Notes:
Yves Brand Veggie Ham

Soy Cheddar Cheese

Low Calorie Whole Wheat Bread

Servings: 1

Ingredients:
2 Slices Yves Brand Veggie Ham *25 cals per slice

2 Slices Soy Cheddar Cheese *45 cals per slice

2 Slices Low Calorie Whole Wheat Bread *45 cals per slice

Directions:
No brainer.
Lightly toast bread.
Put 2 slices of soy cheddar cheese between 2 slices of veggie ham.
Put on a frying pan (no oil) and cover with a lid on very low heat for 3-5 minutes.
Flip over and allow to heat for another 3-5 minutes.
Eat. It's delicious. 230 calories.

Submitted by:
Stephanie