Posts tagged ‘vegetarian’

September 1, 2012

Healthy “Macaroni” and Cheese

Fat-free cooking spray
1 lb. whole wheat pasta (I prefer using rotini – my daughter’s favorite)
2 (12-oz.) packages frozen pureed butternut squash
2 cups 1% lowfat milk
6 oz. shredded extra-sharp cheddar cheese (about 2 cups)
½ cup part-skim ricotta cheese
3 cups steamed broccoli florets (pureed until finely chopped)
1 tsp salt
1 tsp powdered mustard
⅛ tsp cayenne pepper
½ cup whole wheat Cheez-Its, crushed

Preheat your oven to 375 F. Spray a 9×13-inch baking pan with cooking spray. Next, bring a large pot of water to a boil. Add the rotini and cook until al dente (tender but firm; roughly 9-10 minutes). Drain the pasta and set aside.

Next, place the frozen squash and milk into a large pot and cook over a low heat. Stir to break up the squash until defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally to prevent the bottom from burning. Remove the pan from heat and stir in the cheddar cheese, ricotta cheese, broccoli, salt, mustard and cayenne pepper. Add pasta to the cheese mixture and mix until all the pasta is coated. Transfer the pasta and cheese mixture to your prepared baking dish.

Sprinkle crushed whole wheat Cheez-Its over the top of the pasta and cheese. Bake for 20 minutes. Then broil for 3 minutes, until top is crisp and lightly browned.

July 27, 2012

Vegetarian Quinoa Stuffed Zucchini

6 medium zucchini
2 eggs, beaten
4 slices whole wheat bread, toasted and food processed into bread crumbs (reserve 1/2 cup of bread crumbs for topping)
dash of salt and pepper to taste
½ onion
6 cloves garlic
2 tbsp olive oil
1 cup cooked quinoa
1 cup shredded extra sharp cheddar cheese

Wash zucchini and cut off the ends. Scoop out the seeds and insides of each zucchini boat and place into a large bowl. Place zucchini boats onto a greased cookie sheet. Preheat oven to 350 and cook empty zucchini boats for 10 minutes until the zucchinis start to sweat.

Place zucchini insides into the food processor along with the garlic and onion. Pulse until the mixture is thoroughly mixed and the onion and garlic is finely chopped. Saute zucchini mixture with olive oil in a pan on medium/high heat for about 5-8 minutes. Let mixture cool. Then mix the zucchini mixture with the eggs, quinoa, bread crumbs (minus the ½ cup for the topping), salt and pepper.

Spoon mixture into zucchini boats and top with remaining bread crumbs. Cook at 350 for 25-30 minutes until the zucchini boats are tender. Lastly, top the boats with shredded cheese and place under the broiler until cheese is melted and golden brown. Serve warm.

July 25, 2012

Vegetarian Lentil Burgers

3 cups cooked lentils
4 large eggs, beaten
1/2 tsp sea salt
1 onion, finely chopped
5 cloves garlic, finely chopped
2 tbsp olive oil
1-2 cups Japanese Panko bread crumbs
black pepper to taste

Saute chopped onion and garlic in olive oil until slightly caramelized. Add sauteed onions, garlic, cooked lentils into the food processor and pulse until the consistency of hummus. Pour the lentil mixture into a large bowl and then add the eggs and bread crumbs. Let mixture sit 5 minutes to thicken. You want your mixture to be firm enough to be able to form 12-14 patties (adding more or less bread crumbs depending on your mixture’s moisture level). Next form your patties and cook in a prepared skillet (greased with olive oil) on medium heat. Cook on each side about 5 minutes until golden brown. Serve warm on fresh rolls with your favorite condiments (I love avocado, lettuce, tomato and spicy mustard).

July 5, 2011

Nutty Bulgur Wheat Burgers

This is another meatless burger recipe that I have been fiddling around with. I love the nutty-ness of this burger and it has a great crunch. This burger is jam-packed with healthy fats and fiber and doesn’t skimp on flavor. One of my husband’s new favorites! We have been enjoying these burgers on homemade mustard rye bread with Fage fat-free yogurt (instead of mayo) and fresh veggies – yum!

¾ c water
1 c bulgur wheat
⅛ c low-sodium soy sauce
¾ c unsalted sunflower seeds
¾ c raw cashews
½ medium onion, sautéed
5 eggs, beaten
½ c sharp cheddar cheese, shredded
2 tsp chili powder
1 tsp cumin
4 gloves garlic, minced
sea salt and ground pepper to taste

In a saucepan, bring the water and soy sauce to a boil. Add the bulgur wheat and remove from heat. Cover and let sit for 10 minutes. Grind cashews and sunflower seeds in a food processor. In a large bowl, combined cooked bulgur, ground cashews and sunflower seeds, sautéed onions, eggs, cheese and spices. Refrigerate mixture for an hour. Form into 8 patties. Heat a non-stick skillet with a small amount of extra-virgin olive oil to medium. Place patties in the skillet and cook 8 minutes on each side, until each side is lightly browned.

July 1, 2011

Greek-style Quinoa Burgers

My husband and I LOVE this quinoa burger recipe! It’s so cool and refreshing with the cucumbers and zesty Greek yogurt dressing. It is also an amazingly healthy meatless recipe jam packed with fiber and protein. Guaranteed to delight meat eaters (my husband) and vegetarians alike.

Quinoa Burger Ingredients
½ cup rinsed quinoa
1 medium carrot, chopped into large chunks
6 thinly sliced green onions
15 oz cooked great northern beans, drained and rinsed
¼ cup Japanese panko bread crumbs
1 large egg, beaten lightly
1 Tbsp ground cumin
Sea salt
Ground black pepper
2 Tbsp extra virgin olive oil
½ cup fat-free Greek yogurt (Fage is my favorite)
1 Tbsp fresh lemon juice
1 Tbsp fresh lemon zest
4 whole wheat pitas
½ English cucumber, thinly sliced

In a small saucepan, bring ¾ cup water to a boil; add rinsed quinoa, cover and reduce heat to low. Cook until the liquid is absorbed (11-13 minutes) and set aside. In a large food processor, pulse carrot until it is finely chopped. Add cooked quinoa, half of the sliced green onions, beans, panko bread crumbs, egg, cumin, 1 tsp sea salt and ¼ tsp ground black pepper and pulse until combined yet still slightly chunky. Form quinoa mixture into four ¾-inch thick patties (dip hands into cold water to prevent sticking). Place patties into a shallow bowl of panko bread crumbs, flip over to coat entire patty with bread crumbs. Place panko covered patties into the refrigerator and chill for 30 minutes – 1 hour. In a large non-stick skillet, heat olive oil over medium heat, cook burgers until browned and cooked through, about 8-10 minutes per side.

To make the yogurt dressing, combine yogurt, lemon juice, lemon zest and the remaining sliced green onions in a small bowl. Season with sea salt and ground pepper to taste.

Serve burgers in whole wheat pitas, topped with yogurt dressing and sliced cucumbers.