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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

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

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 

Preparation:

  1. 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.
  2. 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 vegetables.
  3. 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%.

 

Huevos Rancheros 

Ingredients:

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, or other)

1/4 cup salsa of your choice

1/4 large avocado, thinly sliced

Preparation:

  1. 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.
  2. With fork, whisk or electric mixer, beat eggs with egg substitute until well blended.
  3. 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.
  4. 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 slices. 

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