Category: Meatless

Creamy Tomato Soup

Adapted from Cooking Classy

Makes 8 servings
Per serving: 2 ½ vegetable servings, 3 condiments, ¾ fat serving

Ingredients:
2 tbsp olive oil
5 cloves garlic, minced
3 (28 oz) cans whole Roma Tomatoes
1 (32 oz) carton vegetable broth
1/3 cup chopped fresh basil
2 bay leaves
¼ tsp salt
½ tsp freshly ground black pepper
½ cup heavy cream ( fat-free)
¼ cup Parmesan, shredded, for serving

CAULI-RICE TABOULI SALAD

Makes 6 servings

Per Serving:

2 Greens

3 condiments

1/2 healthy fat
INGREDIENTS
Salad:
• 1 small or half a large head to make 3 cups of cauliflower “rice”
• 2 cups diced tomatoes
• 1 cup chopped cucumber
• 2 tablespoons shallot, minced
• 1 cup parsley, roughly chopped
• 1/c fresh mint, roughly chopped
• ¼ cup lemon juice
• 4 ½ oz avocado, chopped
• ¼ tsp salt
• ½ teaspoon ground black pepper

INSTRUCTIONS
1. Salad: Cut off the tough ends of the cauliflower chop until very fine (size of bulgur grains—you can do this in seconds in a food processor). Transfer to a large bowl and add the parsley, mint, green onions, tomatoes, avocado and cucumber.
2. Dressing: In a small bowl, whisk together lemon juice, oil, cumin, salt, and pepper. Drizzle the vinaigrette over the vegetables and toss. Let stand at least 15 minutes to blend the flavors. Serve cold or at room temperature.

Tofu Hummus w Cucumbers

1 lean

3 condiments

1 snack

2 greens

10 oz Mori Nu Silken Firm Tofu

1 clove garlic, crushed

2 teaspoons lemon juice

2 tablespoons PB2

1/2 cup plain low fat Greek Yogurt

1/2 teaspoon cumin

1 cup cucumbers, sliced

Directions:

• In a food processor combine tofu, PB2, yogurt, garlic, and lemon juice. Blend well.

• Add cumin and blend to a smooth and creamy dip.

Spaghetti Squash Chow Mein

Adapted from Little Bits of Baking, Crafting, and Life

Makes 6 servings

Per serving

3 vegetables

1 fat

2 ½ condiments

6 cups cooked spaghetti squash

¼ cup low sodium soy sauce

3 cloves garlic, minced

1 pkt Splenda or stevia

2 tsp freshly grated ginger

¼ tsp white pepper

2 tbsp olive oil

1/3 cup onion, diced

1 cup celery, sliced diagonally

2 cups shredded cabbage – no carrots

Directions:
Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13×9 pyrex and pour ½ inch of water in the bottom of the pan. Bake at 400 degress for 30-40 minutes, until flesh is very tender. Once done, scoop out flesh with a fork so it breaks apart into strings, set aside. (You can also cook the spaghetti squash in the microwave. Punch holes in the squash and microwave for 6 minutes on one side and 6 minutes on the other side.)

Parmesan Zucchini & Spaghetti Squash with Pine Nuts

Slightly adapted from juliasalbum.com
 

Makes 11 servings

Per ½ cup serving

1 vegetable

¾ fat serving

3 condiments

• 3 tablespoons olive oil
• 4 zucchinis or 1 very large zucchini, sliced – total weight 1 pound
• 4 garlic cloves, minced
• 1 spaghetti squash, medium size – use 3 cups cooked squash
• 1 cup freshly shredded Parmesan cheese
• 1/2 cup pine nuts, toasted
• ½ teaspoon salt
• ½ teaspoon pepper

Instructions

To cook spaghetti squash:

1. Preheat oven to 425 Fahrenheit.
2. Cut the squash in 2 halves, scrape out the seeds and the fiber out of each half. Spray oil over the cut sides of the squash. Spray the baking sheet with oil and place the squash on the baking sheet cut side down.
3. Bake for about 30-40 minutes. Remove it from the oven when it’s cooked through and soft, and let it cool. Flip the squash so that cut side faces up – that will speed up the cooling. After squash cools, scrape squash with a fork to remove flesh in long strands and transfer to a bowl.

To cook zucchini:

4. Heat olive oil in a large skillet on medium-high heat. Add sliced zucchini and minced garlic and saute for about 3 minutes, stirring, on medium heat, uncovered. Season with salt, stir, and continue cooking for another 3-4 minutes, covered, occasionally stirring, until zucchini softens and browns a bit. We are cooking it covered to preserve the juices. Note:Depending on the size of your skillet, you might have to cook zucchini in 2 separate batches.
5. Add spaghetti squash to the skillet with zucchini and mix to combine, on low heat.
6. Add freshly shredded Parmesan cheese into the skillet and stir on low heat to melt the cheese. Add salt and pepper, to taste. Top with toasted pine nuts.

Spinach Gratin

Makes 8 servings

Per serving

2 vegetables

3 condiments

¼ ounce of protein

Ingredients:

• 3 tbsp light butter (I used Land O Lakes)
• 1 cup finely chopped green spring onion
• 1/4 tsp fresh grated nutmeg
• 3 cups unsweetened almond milk
• 3 lbs (3 16-oz packages) frozen chopped spinach, defrosted
• 3/4 cup freshly grated Parmesan cheese
• 1 teaspoon kosher salt
• 1/2 tsp freshly ground black pepper
• 1/2 cup shredded low fat Swiss Gruyere cheese (I used Sargento)

In a heavy-bottomed saute pan melt the butter over medium heat. Add the onions and sauté until translucent, about 10 – 12 minutes.

Add the crackers and nutmeg; cook 2 more minutes, stirring occasionally. Add the milk and cook until thickened, about 5 – 7 minutes.
Squeeze as much liquid as possible from the spinach and add the spinach to the sauce. Add 1/2 cup of the Parmesan cheese and mix well. Season to taste, with salt and pepper
Transfer the spinach to a large baking dish and sprinkle the remaining 1/4 cup Parmesan and the Swiss cheese on top.  
Bake for 20 minutes until hot and bubbly. Serve hot. Makes a little over 6 1/2 cups.

Spaghetti Squash Hash Browns

Serves 2

2 vegetables and 1 ½ fats per serving
Ingredients
2 cups cooked & shredded spaghetti squash (about 1/2 small cooked squash)
1 tablespoon olive oil
Salt, to taste (optional)
Directions:
Heat the oil in a large non stick skillet over medium heat.
Blot squash with paper towels to remove as much moisutre as possible.
Form little patties (approx. 2 tablespoons) by pressing the squash firmly between your palms.
Place the patties gently on the warmed skillet and let cook for 5-7 minutes per side. Only flip these once if possible to get the nice browned effect.
Transfer to paper towels to drain, then serve warm. Sprinkle with salt if desired.