Best-Tasting Vegetarian Foods
17 tasty products that fit into a vegetarian diet, plus 4 vegetarian recipes that use them.
Vegetarian Recipes Made Easy continued...
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
2 links Boca Italian Meatless Sausage, partially thawed
3 to 6 tablespoons nonalcoholic beer, light beer, or water
1 1/2 teaspoons olive oil
1 medium onion, thinly sliced
2 small green or red bell peppers, cut into 1/2-inch strips
2 whole grain hoagie or hot dog buns
- Heat a medium nonstick skillet over medium heat. Coat pan generously with
olive oil or canola cooking spray. Add the sausage links and beer, reduce heat
to low, cover skillet and simmer for about 6 minutes.
- While the sausage is cooking, heat the olive oil in a large, nonstick
skillet over medium-low heat. Add the onions and peppers and cook, stirring
occasionally, until peppers are tender (about 8 minutes). After the first 4
minutes, add up to 1/2 cup water to the skillet as needed to help cook the
- Preheat oven broiler or toaster oven broiler. Split the rolls lengthwise in
half; spray the cut sides with olive oil or canola cooking spray. Set under the
broiler briefly just to crisp the bread (watch carefully). Cut the sausages
lengthwise in half. Layer the pepper and onion mixture and the split links on
the roll bottom. Cover with top of the rolls. Cut each roll crosswise in half
for easier eating.
Yield: 2 servings
WebMD Weight Loss Clinic members: Journal as 1 veggie burger sandwich
OR 1 frozen dinner light + 1/2 cup vegetables with 1 tsp fat maximum
Nutrition Information: Per serving: 321 calories, 18 g protein, 38 g
carbohydrate, 11 g fat, .9 g saturated fat, 0 mg cholesterol, 7 g fiber, 861 mg
sodium. Calories from fat: 30%.
2 corn tortillas
Canola cooking spray
2 large eggs (use a higher omega-3 brand, if available)
1/2 cup egg substitute
2 links Boca Italian Meatless Sausage (or similar product), partially
thawed and coarsely chopped
2/3 cup canned black beans, rinsed and drained (or use canned or cooked
pinto or kidney beans)
1/4 cup chopped green onions (the white and part of the green)
2 ounces shredded reduced-fat cheese of your choice (sharp cheddar, Jack,
1/4 cup salsa of your choice
1/4 large avocado, thinly sliced
- Coat both sides of a corn tortilla with canola cooking spray; place in a
nonstick frying pan over medium-high heat. When underside is lightly brown,
flip tortilla over to brown other side. Remove from frying pan and repeat with
the second corn tortilla. Set the tortillas aside.
- With fork, whisk or electric mixer, beat eggs with egg substitute until
- Add the meatless Italian sausage chunks to the same frying pan as the
tortillas (adding another coat of cooking spray, if needed) and cook over
medium-high heat until hot throughout and lightly brown in some areas. Reduce
heat to medium or medium-low (if your stove runs hot); pour in the egg mixture
and gently stir with the sausage pieces until egg is almost cooked throughout
(1 to 2 minutes). Turn off the heat; stir in the black beans and green onions.
Sprinkle cheese over the top of the egg mixture. Cover pan and let the mixture
sit for a couple of minutes to melt the cheese and blend flavors.
- Place each prepared corn tortilla on a plate. Spoon half of the egg mixture
on top of each tortilla, then top with half the salsa and half the avocado