You’ll really get your Vegetarian Meals in this easy recipe. And you’ll also get so much taste and volume that you won’t even think about the fact that it is meatless.
Meal in a Potato
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.
4 SERVINGS
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
Stuffed Tomatoes
Cheese, rice, and fresh herbs make the filling of these easy stuffed tomatoes tasty as well as nutritious. It’s perfect for a summer meal when fresh tomatoes are plentiful.
10 large tomatoes
2 cups (390 g) brown rice, cooked
1 cup (160 g) onion, chopped
1 teaspoon garlic, minced
1/4 cup (16 g) fresh dill
1/4 cup (15 g) fresh parsley, chopped
1/4 cup (65 g) no-salt-added tomato paste
1/4 cup (60 ml) water
1 cup (115 g) low fat cheddar cheese
1/4 cup (60 ml) olive oil
1/4 teaspoon black pepper
Slice tops from tomatoes and scoop out centers. Discard the hard center. Place in baking pan. Mix all ingredients together and spoon into tomato cups. Replace tops. Pour in enough boiling water to cover bottom of pan. Cover and bake at 350°F (180°C, or gas mark 4) degrees for about 45 minutes and then uncover and bake until brown and done.
5 SERVINGS
Each with: 367 Calories (55% from Fat, 6% from Protein, 40% from Carb); 5 g Protein; 23 g Total Fat; 3 g Unsaturated Fat; 16 g Monounsaturated Fat; 3 g Polyunsaturated Fat; 38 g Carb; 6 g Fiber; 3 g Sugar; 154 mg Phosphorus; 41 mg Calcium; 44 mg Sodium; 926 mg Potassium; 2344 IU Vitamin A; 0 mg ATE Vitamin E; 87 mg Vitamin C; 0 mg Cholesterol
Stuffed Cabbage Fingers
Unlike more traditional stuffed cabbage, this vegetarian meals version is formed into small rolls with individual leaves and then cooked in a easy cheesy tomato sauce. Tofu adds protein and an assortment of vegetables add other nutrients to this tasty meal.
1 head cabbage
2 tablespoons (28 ml) olive oil
1 teaspoon garlic, minced
1 cup (122 g) carrot, sliced thin
1/2 pound (225 g) mushrooms, sliced
1 cup (160 g) onion, chopped
2 cups (390 g) brown rice, cooked
8 ounces (225 g) firm tofu, cubed
1 tablespoon (7 g) caraway seeds
1/8 teaspoon dried thyme
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon black pepper
3 cups (735 g) no-salt-added tomato sauce
1/2 cup (50 g) Parmesan cheese, grated
Rinse cabbage. Fill a pot with enough water to cover cabbage. Bring water to a boil. Place whole cabbage in water and blanch for 3 minutes, turning occasionally. Remove from pot and separate leaves from cabbage carefully. Place cabbage back in water for 2 to 3 minutes, if necessary, to remove inner leaves easily. Set aside. Heat oil in a large skillet. Add garlic and sauté for 1 minute. Add carrot, mushrooms, and onion and stir-fry for 3 minutes. Add rice; stir to combine. Add tofu, caraway seeds, thyme, basil, oregano, and black pepper; stir gently. Turn off heat. Spread cabbage leaves out and place 2 tablespoons (28 g) rice mixture in center of each. Roll up and secure with toothpicks. Cover bottom of two heatproof 9 × 9-inch (23 × 23 cm) baking dishes with tomato sauce. Carefully place rolls in. Top with remaining sauce and cheese. Place baking
dishes in a preheated 350°F (180°C, or gas mark 4) oven and bake for 30 minutes.
4 SERVINGS
Each with: 397 Calories (30% from Fat, 17% from Protein, 53% from Carb); 17 g Protein; 14 g Total Fat; 4 g Unsaturated Fat; 7 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 54 g Carb; 10 g Fiber; 16 g Sugar; 378 mg Phosphorus; 271 mg Calcium; 275 mg Sodium; 1469 mg Potassium; 4711 IU Vitamin A; 15 mg ATE Vitamin E; 59 mg Vitamin C; 11 mg Cholesterol
Source : 500 - 400 Calorie Recipes, Dick Logue, Fair Winds Press
