1. Meal in a Potato
You’ll really get your veggies in this recipe. And you’ll also get so much taste and volume that you won’t even think about the fact that it is meatless.
- 1 pound (455 g) cauliflower florets, steamed until crisp-tender
- 1 pound (455 g) broccoli florets, steamed until crisp-tender
- 1 cup (160 g) onion, steamed until crisp-tender
- 1 cup (150 g) red bell pepper, steamed until crisp-tender
- 4 large potatoes, baked
- 1 cup (110 g) low fat Swiss cheese
Steam vegetables. Cook potatoes in oven or microwave until done. Split and top with hot vegetables. Sprinkle with cheese.
Each with: 408 Calories (6% from Fat, 19% from Protein, 74% from Carb); 21 g Protein; 3 g Total Fat; 1 g Saturated Fat; 1 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 80 g Carb; 13 g Fiber; 10 g Sugar; 451 mg Phosphorus; 424 mg Calcium; 157 mg Sodium; 1675 mg Potassium; 1988 IU Vitamin A; 13 mg ATE Vitamin E; 247 mg Vitamin C; 12 mg Cholesterol
2. A Little Different Stuffed Pepper
Peas and carrots, as well as finely chopped walnuts, give these stuffed peppers not only a nutritional boost, but a flavor boost as well.
- 4 green bell peppers
- 1 tablespoon (15 ml) olive oil
- 1 cup (160 g) onion, chopped
- 1/2 teaspoon garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 cup (61 g) carrot, julienned
- 1 cup (150 g) peas, fresh or frozen
- 1 cup (180 g) tomato, diced
- 1/3 cup (40 g) walnuts, finely chopped
- 1 1/2 cups (293 g) brown rice, cooked
- 2 cups (490 g) low sodium spaghetti sauce
Preheat oven to 350°F (180°C, or gas mark 4). Wash and clean green bell peppers. Cut off tops and remove seeds and membrane. Steam peppers 3 to 4 minutes.
Meanwhile, heat oil in wok or large skillet and add onion and garlic. Sauté 1 minute. Add herbs, carrot, and peas. Continue to cook 3 to 5 minutes or until carrots are tender, stirring constantly. Reduce heat and add the tomato, walnuts, brown rice, and 1/2 cup (123 g) tomato sauce. Heat through. Stuff mixture into peppers. Spread 1/2 cup (123 g) sauce in bottom of baking dish. Stand peppers upright. Pour remaining sauce over the tops of peppers. Bake in oven for 30 minutes.
Each with: 405 Calories (35% from Fat, 10% from Protein, 55% from Carb); 11 g Protein; 17 g Total Fat; 2 g Unsaturated Fat; 8 g Monounsaturated Fat; 5 g Polyunsaturated Fat; 58 g Carb; 12 g Fiber; 22 g Sugar; 248 mg Phosphorus; 99 mg Calcium; 186 mg Sodium; 1129 mg Potassium; 3861 IU Vitamin A; 0 mg ATE Vitamin E; 147 mg Vitamin C; 0 mg Cholesterol
3. Marinated Vegetable Salad
This hearty salad is a full meal. It’s full of beans and cheese for protein, as well as a generous helping of lots of vegetables, and is the perfect meal for a warm evening.
- 4 cups (360 g) red cabbage, shredded
- 4 cups (440 g) carrot, shredded
- 2 cups (512 g) kidney beans, drained
- 2 cups (200 g) green beans, cooked and cooled
- 2 cups (480 g) chickpeas, drained
- 32 cherry tomatoes, halved
- 1/3 cup (8 g) sugar substitute, such as Splenda
- 1/3 cup (60 ml) olive oil
- 1/2 cup (120 ml) cider vinegar
- 1/4 cup (40 g) onion, minced
- 1 1/2 cups (173 g) low fat cheddar cheese, shredded
In a 2 1/2-quart (2.4 L) bowl, place a layer of cabbage, carrot, kidney beans, green beans, chickpeas, and tomatoes. In a jar with tight lid, place sugar substitute, oil, vinegar, and onion. Cover and shake until well mixed. Pour over vegetables. Cover bowl with plastic wrap. Refrigerate at least 4 hours to marinate vegetables. Top with cheese before serving.
Each with: 415 Calories (34% from Fat, 20% from Protein, 46% from Carb); 21 g Protein; 16 g Total Fat; 3 g Unsaturated Fat; 10 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 50 g Carb; 16 g Fiber; 11 g Sugar; 398 mg Phosphorus; 278 mg Calcium; 286 mg Sodium; 1153 mg Potassium; 11 836 IU Vitamin A; 20 mg ATE Vitamin E; 64 mg Vitamin C; 7 mg Cholesterol
4. Great Grilled Vegetable Meal
Grilled vegetables are teamed with tomatoes and fresh mozzarella for a warm salad that is perfect for warm weather.
- 4 red bell peppers
- 8 Japanese eggplants
- 2 heads radicchio
- 2 bulbs fennel
- 2 tablespoons (28 ml) olive oil
- 4 medium tomatoes, sliced
- 8 ounces (225 g) fresh mozzarella
- 2 tablespoons (28 ml) balsamic vinegar
Tip: You can substitute other vegetables like onions and zucchini.
Heat a grill and place the red bell peppers on to cook. Grill until the skin of the peppers is blackened and appears blistered. Remove peppers from the grill and place in a brown paper bag. Roll bag up and allow to set for about 10 minutes in order to enhance flavor. Split the eggplant, radicchio, and fennel in halves; brush radicchio, fennel, and fleshy parts of eggplant with a bit of the olive oil. Place eggplant, radicchio, and fennel on the grill and grill until done, about 8 to 10 minutes. While vegetables are grilling, peel the peppers by placing under cold water and scraping the blistered skin off. It should come off easily. Divide the grilled vegetables among 4 plates. Add slices of the fresh tomatoes and cheese. Drizzle with vinegar.
Each with: 394 Calories (37% from Fat, 20% from Protein, 43% from Carb); 22 g Protein; 18 g Total Fat; 7 g Unsaturated Fat; 8 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 46 g Carb; 18 g Fiber; 11 g Sugar; 508 mg Phosphorus; 595 mg Calcium; 498 mg Sodium; 2137 mg Potassium; 6225 IU Vitamin A; 70 mg ATE Vitamin E; 356 mg Vitamin C; 36 mg Cholesterol
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5. Eggplant Zucchini Casserole
Called it baked spaghetti, vegetable lasagna, or whatever you want, this vegetarian dish is healthy, tasty, and filling. Spaghetti teams with vegetables, primarily eggplant and zucchini, in an Italian-style baked casserole.
- 1 medium eggplant, peeled and sliced
- 2 cups (240 g) zucchini, sliced
- 28 ounces (758 g) low sodium spaghetti sauce
- 1/2 cup (50 g) celery, chopped
- 1 cup (150 g) green bell pepper, chopped
- 8 ounces (225 g) part skim mozzarella, grated
- 8 ounces (225 g) whole wheat spaghetti, broken into 1-inch (2.5 cm) pieces
Layer 1/2 eggplant slices in greased 9 × 13-inch (23 × 33 cm) baking dish, then 1/2 zucchini, then 1/2 spaghetti, 1/2 celery, and green bell pepper. Sprinkle with 1/2 cheese and 1/2 spaghetti sauce. Repeat layers. Bake, covered, at 350°F (180°C, or gas mark 4) for 1 1/2 hours.
Each with: 403 Calories (28% from Fat, 18% from Protein, 54% from Carb); 19 g Protein; 13 g Total Fat; 5 g Unsaturated Fat; 6 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 58 g Carb; 11 g Fiber; 19 g Sugar; 362 mg Phosphorus; 367 mg Calcium; 291 mg Sodium; 974 mg Potassium; 1234 IU Vitamin A; 47 mg ATE Vitamin E; 44 mg Vitamin C; 24 mg Cholesterol
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