I have to admit that we never ate many vegetarian meals before my doctor warned me about my cholesterol. My wife sometimes claims to be a carnivore, and I have to admit to feeling that way myself sometimes. But as we learned to reduce the amount of saturated fats we were eating, we turned to vegetarian cooking more often.
These recipes do contain cheese and other dairy products, so they wouldn’t work without modification for vegan and other strict vegetarian diets. But for those of us looking for healthy alternatives to meat, they fill the bill. Below vegetarian meals under 200 calories recipes just for you!
Tomato and Basil Quiche
A great meatless quiche. If you want, you can put it in a crust, but we like it just as well without it.
1 tablespoon (15 ml) olive oil
1 cup (160 g) onion, sliced
2 cups (360 g) tomatoes, sliced
2 tablespoons (16 g) flour
2 teaspoons (1.4 g) dried basil
¾ cup (180 ml) egg substitute
½ cup (120 ml) skim milk
½ teaspoon (1 g) black pepper
1 cup (110 g) Swiss cheese, shredded
Preheat oven to 400°F (200°C, or gas mark 6). Heat olive oil in a large skillet over medium heat. Sauté onion until soft; remove from skillet. Sprinkle tomato slices with flour and basil, then sauté 1 minute on each side. In a small bowl, whisk together egg substitute and milk. Season with pepper. Spread half the cheese in the bottom of a pie pan sprayed with nonstick vegetable oil spray. Layer onions over the cheese and top with tomatoes. Pour the egg mixture over the vegetables. Sprinkle the remaining cheese over the top. Bake for 10 minutes. Reduce heat to 350°F (180°C, or gas mark 4), and bake for 15 to 20 minutes, or until filling is puffed and golden brown. Serve warm.
Yield: 4 servings
Per serving: 188 calories (33% from fat, 38% from protein, 29% from carbohydrate); 18 g protein; 7 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 14 g carbohydrate; 2 g fiber; 2 g sugar; 327 mg phosphorus; 408 mg calcium; 2 mg iron; 196 mg sodium; 491 mg potassium; 781 IU vitamin A; 32 mg ATE vitamin E; 23 mg vitamin C; 13 mg cholesterol; 192 g water
Eggplant and Fresh Mozzarella Bake
This again can be either a meal or a side dish with other Italian food. The fresh mozzarella adds a different flavor and has the benefit of being low in sodium.
6 ounces (170 g) fresh mozzarella
2 cups (470 ml) low sodium spaghetti sauce
1 eggplant, peeled and sliced
Preheat oven to 375°F (190°C, or gas mark 5). Slice mozzarella thinly and place on paper towels to soak up excess moisture. Cover the bottom of an 8 × 8-inch (20 × 20-cm) baking dish with spaghetti sauce, layer eggplant on top of sauce, then cheese on top of eggplant. Repeat layers, ending with a layer of sauce. Bake for 30 minutes or until bubbly and cheese is melted.
Yield: 6 servings
Per serving: 181 calories (41% from fat, 19% from protein, 39% from carbohydrate); 9 g protein; 9 g total fat; 3 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 18 g carbohydrate; 5 g fiber; 12 g sugar; 180 mg phosphorus; 252 mg calcium; 1 mg iron; 202 mg sodium; 519 mg potassium; 669 IU vitamin A; 35 mg ATE vitamin E; 11 mg vitamin C; 18 mg cholesterol; 149 g water
All of them, vegetarian meals under 200 calories recipes taken from :
500 Low-Cholesterol Recipes - Dick Logue