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Best Supermarket Vegetarian Foods continued...

Nutrition Information: 1 burger has 100 calories, 5 g protein, 14 g carbohydrate, 3.5 g fat, 1 g saturated fat, 5 mg cholesterol, 5 grams fiber, 420 mg sodium. Calories from fat: 31.5%.

Boca Garden Vegetable Meatless Burger. The first five ingredients are water, organic textured soy flour, organic zucchini, organic red bell peppers, and organic textured wheat.

How Does It Taste? The mild flavor works well with stronger flavored toppings and condiments, like stone-ground mustard or spicy BBQ sauce.

Nutrition Information: 1 burger has 130 calories, 15 grams protein, 3 grams fat, 0 gram saturated fat, 0 mg cholesterol, 9 grams carbohydrate, 4 grams fiber, 400 mg sodium. (10% Daily Value for calcium)

Boca Italian Meatless Sausage (contains eggs). The first five ingredients are water, soy protein isolate, expeller pressed canola oil, textured soy protein concentrate, and egg whites.

How Does It Taste? The texture is far from a real Italian sausage, but isn’t altogether unappetizing. The flavor is pretty good; I had no problem finishing the whole sausage. These would work well in dishes calling for whole or sliced Italian sausage, like marinara sauce for pasta.

Nutrition Information: 1 sausage (2.5 ounces) has 130 calories, 13 g protein, 6 g carbohydrate, 6 g fat, 0 g saturated fat, 0 mg cholesterol, 1 g fiber, 650 mg sodium. Calories from fat: 41%.

Boca Original Meatless Chik’n Nuggets. These nuggets are made with water, soy protein concentrate, soy protein isolate, textured wheat protein and yeast extract. I suggest using the oven or toaster oven to warm them up instead of the microwave.

How Does It Taste? OK. They don’t have a lot of flavor, so are best served with a dipping sauce.

Nutrition Information: 4 nuggets (3 ounces) have 180 calories, 14 g protein, 17 g carbohydrate, 7 g fat, .5 g saturated fat, 0 mg cholesterol, 3 g fiber, 500 mg sodium. Calories from fat: 35%.

Michael Angelo’s Eggplant Parmesan (contains eggs and cheese). One container of this frozen entree actually contains 2 servings, so you’ll need to serve it with some whole-grain pasta or bread and perhaps some fruit to round out the meal. The first five ingredients are organic tomatoes, eggplant, mozzarella cheese, water, and breadcrumbs.

How Does It Taste? Good enough to make me want to eat the whole container.

Nutrition Information: 1 serving (3/4 cup) has 160 calories, 11 g protein, 14 g carbohydrate, 7 g fat, 3.5 g saturated fat, 25 mg cholesterol, 3 g fiber, 500 mg sodium. Calories from fat: 39%.

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