All of them, vegetarian meals under 200 calories recipes taken from :
500 Low-Cholesterol Recipes - Dick Logue
Squash and Rice Bake
Another of those dishes that can be either a full meal or a side dish in a meal with meat.
½ cup (95 g) rice
2 tablespoons (30 ml) olive oil
¼ teaspoon (0.8 g) minced garlic
½ teaspoon (0.5 g) dried thyme
4 cups (450 g) yellow squash, sliced
2 ounces (55 g) low fat Swiss cheese, shredded
Preheat oven to 350°F (180°C, or gas mark 4). Cook rice according to package directions. Heat oil in a large skillet. Sauté garlic for a few minutes. Add thyme and squash. Sauté for a few minutes more. Stir the rice and cheese into the mixture. Turn into a 2-quart (1.9-L) baking dish that has been coated with nonstick vegetable oil spray. Bake for 25 minutes or until heated through.
Yield: 4 servings
Per serving: 128 calories (53% from fat, 18% from protein, 29% from carbohydrate); 6 g protein; 8 g total fat; 1 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 10 g carbohydrate; 1 g fiber; 3 g sugar; 140 mg phosphorus; 160 mg calcium; 1 mg iron; 40 mg sodium; 325 mg potassium; 252 IU vitamin A; 6 mg ATE vitamin E; 19 mg vitamin C; 5 mg cholesterol; 129 g water
Zucchini Frittata
During the summer when the garden is producing I’m often looking for uses for zucchini, and this one was popular.
2 cups (250 g) shredded zucchini
2 tablespoons (30 ml) olive oil
½ cup (35 g) mushrooms, sliced
1 cup (235 ml) egg substitute
⅓ cup (37 g) Swiss cheese, shredded
Place the zucchini in a paper towel and squeeze out any excess moisture. Heat oil in a 10-inch (25-cm) skillet. Sauté the mushrooms briefly, then add the zucchini. Cook for 4 minutes, or until the squash is barely tender. Pour egg substitute over vegetables. Stir once quickly to coat vegetables. Cook over low heat until eggs begin to set. Sprinkle with the cheese. Place under the broiler until cheese browns. Let set for 2 to 3 minutes. Cut into wedges and serve.
Yield: 4 servings
Per serving: 144 calories (59% from fat, 32% from protein, 9% from carbohydrate); 12 g protein; 10 g total fat; 2 g saturated fat; 6 g monounsaturated fat; 2 g polyunsaturated fat; 3 g carbohydrate; 1 g fiber; 2 g sugar; 174 mg phosphorus; 149 mg calcium; 2 mg iron; 146 mg sodium; 410 mg potassium; 367 IU vitamin A; 4 mg ATE vitamin E; 11 mg vitamin C; 4 mg cholesterol; 125 g water
Spinach-Stuffed Tomatoes
This is another of those recipes that would also make a good side dish.
10 ounces (280 g) fresh spinach
4 tomatoes
1 cup (115 g) part-skim mozzarella, divided
¼ cup (40 g) onion, finely chopped
¼ cup (25 g) Parmesan, grated
⅛ teaspoon (0.3 g) pepper
2 tablespoons (8 g) fresh parsley, minced
Preheat oven to 350°F (180°C, or gas mark 4). Steam spinach or microwave in a covered bowl until softened but still slightly crispy. Drain well and squeeze dry. Put in a large bowl. Slice and hollow out tomatoes, reserving the pulp. Discard seeds. Chop pulp finely and add to spinach. Add ½ cup (60 g) mozzarella cheese, onion, Parmesan, and pepper to spinach and blend well. Spoon into tomato shells. Sprinkle with remaining mozzarella and parsley. Arrange in an 8-inch (20 cm) round glass or ceramic baking dish and bake for 6 minutes, or until heated through.
Yield: 4 servings
Per serving: 158 calories (38% from fat, 32% from protein, 30% from carbohydrate); 14 g protein; 7 g total fat; 4 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 13 g carbohydrate; 4 g fiber; 1 g sugar; 252 mg phosphorus; 412 mg calcium; 2 mg iron; 355 mg sodium; 602 mg potassium; 9802 IU vitamin A; 42 mg ATE vitamin E; 44 mg vitamin C; 24 mg cholesterol; 230 g water
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200 Calorie Meals For Vegetarian
