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Vegetarian Recipes Made Easy continued...

Nutrition Information: Per serving: 379 calories, 28 g protein, 38 g carbohydrate, 13 g fat, 4.4 g saturated fat, 20 mg cholesterol, 7.5 g fiber, 1229 mg sodium. Calories from fat: 30%.

 

Vegetarian Cheeseburger Pie 

This is the lacto-ovo vegetarian rendition of the popular recipe from Bisquick. If you like, use soy-based cheese instead of the reduced- fat cheddar.

Ingredients:

2 to 2 1/2 cups Morningstar Farms Meat Starters (or similar vegetarian soy substitute for ground beef), partially thawed

3/4 cup chopped green onion

1/4 teaspoon freshly ground pepper or ground white pepper

1 teaspoon dried oregano, crumbled

1 1/2 cups 1% low-fat milk or fat-free half-and-half

3/4 cups Bisquick reduced-fat baking mix

1 large egg (use a higher omega-3 brand, if available)

1/2 cup egg substitute

2 ripe tomatoes, thinly sliced

1 cup (4 ounces) reduced-fat sharp cheddar cheese, grated

Preparation:

  1. Preheat oven to 400 degrees. Coat a 9-inch deep-dish pie plate with canola cooking spray.
  2. In medium bowl, toss together the meat starters, green onion, pepper and oregano; spread mixture in the prepared pie plate.
  3. In large mixing bowl, beat the milk or fat-free half-and-half, reduced-fat Bisquick, egg, and egg substitute with mixer on high speed until smooth (about 1 minute). Pour batter over the Meat Starters mixture and bake for 25 minutes.
  4. Top the pie with tomato slices, sprinkle the cheese evenly over the top, and bake about 5 minutes more (a knife inserted in the center should come out reasonably clean.)             

Yield: 6 servings

WebMD Weight Loss Clinic members: Journal as 1 frozen dinner light OR 1 veggie patty with sauce OR 1 cup hearty stews, chili, bean soup

Nutrition Information: Per serving: 213 calories, 17 g protein, 20 g carbohydrate, 7.2 g fat, 3 g saturated fat, 50 mg cholesterol, 1.5 g fiber, 533 mg sodium. Calories from fat: 30%.

 

Meatless Italian Hero Sandwiches

Ingredients:

2 links Boca Italian Meatless Sausage, partially thawed

3 to 6 tablespoons nonalcoholic beer, light beer, or water

1 1/2 teaspoons olive oil

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