The Part-Time Vegetarian
You won't miss the meat with these vegetarian recipes and meal ideas.
Sausage & Saffron Rice
Journal as: 1 cup "hearty stew, chili, bean soup" +
1/4 cup "starchy foods and legumes without added fat" OR 1 "frozen
dinner light, pasta or rice dish with meat or fish or vegetarian with light
1 tablespoon olive oil
1 small red chili, stemmed, seeded, and finely minced, or 1/2 teaspoon crushed
red pepper (optional)
2 teaspoons minced garlic
1 cup long grain brown rice
1 3/4 cups vegetable broth (or chicken broth)
1 pinch saffron threads (find these in jars in the spice section)
5-6 ounces vegetarian sausage of your choice, cut into 1/2-inch slices
1 cup diced, vine-ripened tomato (or use drained chopped canned tomatoes)
2 bay leaves
1/4 cup chopped green onions (the white and part of the green)
Salt and freshly ground black pepper to taste
- Heat oil in a medium, nonstick saucepan over medium-high heat. Add garlic
and chili or red pepper flakes, if desired, and sauté for exactly one minute.
Stir in the brown rice and let brown in oil for a minute. Stir in the broth,
saffron, sausage pieces, tomato, and bay leaves. Bring to a boil.
- Reduce heat to simmer; cover saucepan and cook 35-40 minutes (rice should
- Let the rice mixture sit in covered saucepan for 10 minutes. Stir in green
onions, and add salt and pepper to taste.
Yield: 4 servings
Per serving (using Whole Foods brand Vegetarian Sausage Links:
291 calories, 13.5 g protein, 43 g carbohydrate, 7.4 g fat, 0.7 g saturated
fat, 0 mg cholesterol, 5 g fiber, 620 mg sodium (depending on the sodium in the
broth and sausage). Calories from fat: 23%.
Journal as: 1 cup "entrée salad with starchy foods light
salad dressing" OR 1 portion "frozen dinner light, pasta or rice dish
with meat or fish or vegetarian with light sauce" OR 2 slices "bread,
toast, whole grain bread" + 2 ounces low-fat cheese + 1/2 cup
"vegetables with 1 tsp fat maximum"
4 medium portabella mushrooms, stems removed and cut into
1/2-inch thick slices
2 teaspoons dried oregano flakes
1 1/2 tablespoons olive oil or canola oil
Salt and pepper to taste
3 medium zucchini, cut into matchsticks (about 2 inches long and 1/2 inch
1 medium red onion, halved and sliced 1/4 inch thick
8 corn or flour tortillas
1 cup (4 ounces) shredded, reduced-fat Monterey Jack cheese
1/2 cup salsa of your choice
- Preheat oven to 425 degrees. Add mushrooms, oregano, oil, salt and pepper
(if desired), zucchini sticks, and onion slices to large bowl. Toss to blend
- Spoon mixture evenly into a jellyroll pan (line it with nonstick foil if
you have it). Place pan in oven and let vegetables roast, tossing occasionally,
for about 30 minutes.
- Soften tortillas by wrapping them in a damp cloth and heating in the
microwave for about a minute. Or you can warm them in a nonstick frying pan
(use a little canola cooking spray if you like).
- Fill each tortilla with mushroom mixture, some shredded cheese, and