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Category: Vegetarian

Vegetarian 0

Sneaky Stuffed Shells

THIS RECIPE WAS INSPIRED by a recipe that didn’t come together quite as I hoped. While several parts of the dish failed, the delicious, creamy filling was not one of them, and thus it now graces these luscious stuffed shells. Pureed cauliflower makes the double cheese filling extra creamy, but you’ll never know it’s there. There’s no need to tell […]

Ethnicity > American 0

Tex-Mex Corn Nachos

Serves: 5 servings Costs: Approximately $1.75 per serving Tomato dressing: 5.5 fl ounces/156 mL tomato paste 1/4 teaspoon garlic powder 1/2 teaspoon chilli powder 1/2 teaspoon cumin The freshly squeezed juice of 1 lime, or 2 teaspoons bottled lime juice Salad: 1 medium-sized green pepper (about 1 cup), diced 1/3 cup green onions, thinly sliced 1/3 cup sliced green olives, […]

Ethnicity > Italian 0

Pasta Primavera

This is my go to pasta dish, only now I make it with a lot less pasta and a lot more veggies. The light sauce is so delicious, you won’t miss a thing. Serves 6 I Prep time: 30 minutes I Cook time: 20 minutes 2 tablespoons sea salt, plus more to taste 3 medium carrots, finely chopped 1 medium […]

Stews 0

Roasted Tomato and Red Bell Pepper Soup

This vibrant red soup is accented with chopped fresh basil has a smoky taste from the combination of roasted red bell peppers and roasted tomatoes, Just the right amount of citrus juice added at the end of the cooking process kicks up the flavor. Serves 4 1/2 teaspoon olive oil 1/3 cup chopped onion 14.5 ounce can no-salt-added fire-roasted diced […]

Stews 0

Roasted Corn Soup

Roasting the corn intensifies its sweetness, making this satisfying low-calorie soup a real standout. If it’s in season, try using fresh corn instead. Make this vegetarian by using vegetable broth instead of beef broth. Serves 4 Cooking spray 1 cup frozen whole kernel corn, partially thawed 1 cup fat-free , low-sodium beef broth 1 cup chopped onion 1 medium garlic […]

Stews 0

Split Pea Soup

Easy to prepare, homemade split pea soup is much lower in sodium then the canned version. This vegetarian version is flavorful even without the usual ham. Serves 4 1 cup dried split peas, sorted for stones and shrivelled peas, rinsed, and drained 1 teaspoon canola or corn oil 1 small onion, chopped 4 cups water 3 medium ribs of celery […]

Ethnicity > Italian 0

Italian Pizza Pomodoro

Serves: 3, 2 slices each Approximate costs per serving: $2.00 per slice; Approximately $12.00 per complete meal 3 to 4 roma or plum tomatoes, sliced into thin rounds, ends discarded 7.5 ounces/200 grams/2 cups part-skim mozzarella, shredded 3 tablespoons grated parmesan cheese 5 ounces/130 grams pizza sauce 1 thin, whole-wheat pizza crust 1/2 teaspoon dried oregano leaves 1 tablespoon freshly […]

Ethnicity > Greek 0

Greek Fassoulada

Chock full of vegetables and beans, this Greek soup is a wonderful main-course soup for a really cold day-and as a bonus, you just toss everything in together. Serves 4 1 large onion, coarsely chopped 2 carrots, sliced 2 leeks, sliced 2 celery ribs, sliced 4 garlic cloves, sliced 14 ounce can chopped tomatoes 2 tablespoons tomato paste 2 bay […]

Stews 0

Broccoli Cheese Soup #2

This entree soup has all the creaminess you expect, but with less saturated fat and sodium. Serve it with a crusty whole-grain roll. Serves 4 2-1/2 cups fat-free,low-sodium chicken broth 6 ounces chopped broccoli or 10 ounces frozen chopped broccoli, thawed 1 medium carrot, chopped 1 medium rib of celery, chopped 1/4 teaspoon salt 1/8 teaspoon black pepper 1/8 teaspoon […]

Stews 0

Bean and Barley Soup

This tasty, quick soup contains many good-for-you ingredients, including barley, beans and tomatoes. These provide high fiber, heart-friendly folic acid and lots of iron in your blood, and all with a reasonable amount of fat, extremely important for your overall health. 5 servings II Prep time: 10 minutes II Cook time: 13 minutes 1 tablespoon canola or soybean oil 2 […]

Stews 0

Broccoli Cheese Soup

Soy protein, in the context of a low-fat, low-cholesterol diet, can help reduce the risk of heart disease. Research suggests that when about 25 grams of soy protein is eaten daily from soy foods, blood cholesterol levels tend to drop. This yummy soup is a great start, containing about one-third of the 25 daily grams in one serving. 6 servings […]

Ethnicity > Italian 0

Italian Broccoli Spaghetti – Broccoli Spaghetti Italiani

Makes 4 servings II Start to finish: 25 minutes 6 ounces dried spaghetti 3 cups broccoli florets 15 to 19 ounce can cannellini beans (white kidney beans), rinsed and drained 10 ounce container refrigerated light Alfredo sauce 3 cloves garlic, minced 1/2 cup croutons, coarsely crushed 1/4 teaspoon crushed red pepper flakes Olive oil Cook pasta according to package directions; […]

Ethnicity > Italian 0

Eggplant Lasagna – Lasagne alle Melanzane

  Makes 12 servings 2 tablespoons olive oil 1 large onion, chopped 2 cloves garlic, minced 1 tablespoon Italian seasoning 2 cans (14-ounces each) diced tomatoes 1 small eggplant, peeled and cut into 1-inch pieces 1/4 teaspoon salt 1 container (16 ounces) light silken tofu, drained 2 large eggs 1 cup (4 ounces) grated Parmesan cheese 9 no-boil lasagna noodles […]