College student would like healthy, inexpensive recipes

[AnnCon]

My college age son is always calling looking for a healthy, but fairly inexpensive recipe to cook. I figured I'd tap into the expertise of all of you cooks to ask for you to post the recipes or link to a recipe for your favorite healthy dish. Thank you in advance.

[heavy hedonist]

Question-- recipes for just one, or to share/have leftover as well?

One thing you might consider is getting him a subscription to Taste of Home magazine-- there's a picture of most dishes, there's recipes cards to cut out built right in, and it's written by lots and lots of home cooks, so it's full of the kind of good food college kids miss.

[heavy hedonist]

here are a couple recipes from a cookbook my mom bought me-- Mom's Updated recipe Box, by Donna L. Weihofen, R.D.



Always Good Meatloaf

1 1/2 lbs. extra-lean ground beef

1 C fat-free milk (any milk is fine)

2/3 C cracker crumbs

2 eggs, lightly beaten

1 1/2 teaspoons salt

1/2 C finely chopped onion

1/2 teaspoon freshly ground pepper

3/4 teaspoon poultry seasoning or dried sage


Preheat oven to 350 degrees Farenheit.

Grease a 9X5-inch loaf pan.

In a large bowl, gently combine beef and milk. Add all remaining ingredients, mixing well. Spoon mixture into loaf pan.

Bake meatloaf for 1 to 1 1/2 hours, or until brown on top and completely done in the middle (165 degrees). let stand for 10-15 minutes before serving to let juices reabsorb. Serves 6-8.

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Hash Brown Potato Casserole

2 lbs. frozen, loose packed hash brown potatoes*

1/2 C finely chopped onion

1 can (10 3/4 oz) cream of chicken or cream of celery soup

1 teaspoon salt (or less to taste)

1/2 teaspoon freshly ground pepper

1 1/2 C fat-free sour cream

2 C shredded, reduced fat cheddar cheese (it's cheaper to buy a chunk and grate it yourself!)

1 C cornflake crumbs (or potato chip, tortilla chip or corn chips crumbs)


Preheat oven to 350 degrees F.

If using glass or nonstick pan, preheat to 325 F instead. Butter a 9x13-inch baking pan.

In a large bowl, combine potatoes, onion, soup, salt & pepper, sour cream, and cheese. Stir to mix well, and spoon into pan. Sprinkle evenly with corn flakes or other crumbs. Bake for one hour, until lightly browned on top. Serves 10-15 as part of a buffet, 6-8 otherwise.

*my niece uses Tater Tots in her version of this, and it's great-- they just fall to bits. You'll need a little less salt, though.

[heavy hedonist]

Con't, from above--


Simple and tangy.


Cucumber and Onion Salad

1/2 C cider vinegar

1/3 C sugar

1/4 C water

1 Tbsp olive oil

1/2 teaspoon salt

1/4 teaspoon pepper or white pepper

4 medium cucmbers, well washed and thinly sliced

1 medium onion, peeled and tthinly sliced


In a small suacepan. combine vinegar, sugar, water, oil, salt and pepper. Heat until sugar dissolves. Let cool. Pour into a resealable container or large resealable plastic bag. Add the vegetables, mix gently. Seal bag or container and refrigerate for several hours or overnight.

Remove vegetables from marinade before serving. Serves 6.

[Rae]

This CL recipe from a few years ago is very easy and pretty inexpensive. If meat is desired, it seems like a pasta sauce with meat would be an easy substitution. Also, I never use the fat-free products called for - I prefer the low-fat versions.

Easy Meatless Manicotti

YIELD: 7 servings (serving size: 2 manicotti)

Ingredients

2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
1 (16-ounce) carton fat-free cottage cheese
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 cup (1 ounce) grated fresh Parmesan cheese
1 1/2 teaspoons dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (8-ounce) package manicotti (14 shells)
1 (26-ounce) jar fat-free tomato-basil pasta sauce
Cooking spray
1 cup water

Preparation

Preheat oven to 375°.

Combine 1 1/2 cups mozzarella, cottage cheese, and the next 5 ingredients (through black pepper) in a medium bowl. Spoon about 3 tablespoons cheese mixture into each uncooked manicotti. Pour half of tomato-basil pasta sauce into a 13 x 9-inch baking dish coated with cooking spray. Arrange stuffed shells in a single layer over sauce, and top with the remaining sauce. Pour 1 cup water into dish. Sprinkle the remaining 1/2 cup mozzarella evenly over sauce. Cover tightly with foil. Bake at 375° for 1 hour or until shells are tender. Let stand 10 minutes before serving.
Nutritional Information
Amount per serving

Calories: 328
Calories from fat: 25%
Fat: 9g
Saturated fat: 4.8g
Monounsaturated fat: 2.2g
Polyunsaturated fat: 0.5g
Protein: 23.8g
Carbohydrate: 38.3g
Fiber: 3.9g
Cholesterol: 23mg
Iron: 3mg
Sodium: 891mg
Calcium: 451mg

[AnnCon]

Thank you for the recipes. He is trying to eat low fat, lots of veggies....he's not overweight at all but wants to stop eating dishes dependent on lots of cheese, sour cream, mushroom soup, etc. ....so any bean and vegetable recipes would be appreciated.

[amarante]

I'm not sure what his level of cooking ambition is so I've stuck to the easy? Is he completely against cheese even if it's used as a small part of the recipe?



Yellow Peppers Stuffed with Quinoa, Corb and Feta Cheese
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Recipe By: Eating Well Magazine
Serving Size: 4

Ingredients:

2 cups water, plus 2 tablespoons, divided
1/2 teaspoon kosher salt, plus a pinch, divided
1 cup quinoa, rinsed well
3 tablespoons extra virgin olive oil, divided
1 bunch scallions, including 2 inches of the
greens, thinly sliced
2 jalapenos, finely diced, seeded, if
desired
1 clove garlic, finely chopped
1 teaspoon ground cumin
2 cups fresh corn kernels (from about 3 ears) or
frozen, thawed
8 ounces spinach leaves
1/2 cup chopped fresh cilantro
4 ounces feta cheese, diced
freshly ground black pepper to taste
2 large red onions, thinly sliced
1/2 cup wihite wine
4 yellow or orange bell peppers

Directions:

Bring 2 cups water to a boil in a medium saucepan; stir in 1/2 teaspoon
salt and quinoa. Reduce heat to a simmer, cover and cook until the grains
are tender and reveal their spiraled germ, about 15 minutes.

Meanwhile, bring a large pot of water to a boil. Cover and reduce heat to
a simmer. Preheat oven to 400 degrees.

Heat 1 tablespoon oil in a wide skillet over medium heat. Add scallions
and jalapenos; cook, stirring, until softened, about 2 minutes. Add
garlic, cumin, corn, spinach and 2 tablespoons water and cook, stirring
occasionally, until the spinach is wilted, about 1 minute. Transfer
vegetables to a large bowl. Add the quinoa, cilantro and feta; toss to
combine. Season with pepper.

Wipe out the skillet, and 1 tablespoon oil and heat over medium high. Add
onions and cook, stirring frequently, until they start to color around the
edges, 3 to 5 minutes. Pour in wine and stir with a wooden spoon,
scraping up any bits stuck to the bottom of the pan. Season with a pinch
of salt and pepper and transfer to one large or two medium baking dishes
large enough to hold the peppers.

Lice peppers in half lengthwise without removing the tops or stems; remove
the inner menbranes and seeds. Drop the peppers into the simmering water
and cook until tender when pierced with the tip of a knife but not overly
soft, 4 to 8 minutes. Transfer to a cutting board with a slotted spoon,
fill with the quinoa mixture and place in the baking dish (or dished).
Drizzle the remaining 1 tablespoon oil over the peppers.

Bake the peppers until heated through, 20 to 30 minutes. Switch heat to
broil; cook until the tops are browned, about 4 minutes. Serve hot, warm,
or at room temperature

Notes:

Ahead: Prepare through step 5. Cover and refrigerate for up to 1
day. When ready to bake, allow peppers to warm up on top of the
oven while it preheats.



Nutritional Information:

514 cal, 21g fat, 25mg chol, 67g chol, 16g pro, 11g fiber, 621 mg sod.

[amarante]

A few more

Wheat Berry-black Bean Soup
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Recipe By: Cooking Light
Serving Size: 8

Ingredients:

1 tablespoon olive oil
4 cups chopped onion
1 3/4 cups chopped carrot
1 cup chopped celery
3 garlic cloves, minced
1/2 cup uncooked wheat berries (hard winter wheat)
4 1/3 cups water, divided
2 (14-ounce) cans fat-free, less-sodium chicken broth
1/2 cup sun-dried tomatoes, packed without oil, chopped
2 teaspoons ground cumin
2 (15-ounce) cans black beans, rinsed and drained
1 (7-ounce) can chipotle chiles in adobo sauce
1 tablespoon tomato paste

Directions:

Heat olive oil in a Dutch oven over medium-high heat. Add onion, carrot, celery, and garlic; sauté 15 minutes or until tender. Stir in wheat berries; sauté 2 minutes. Add 4 cups water and broth; bring to a boil. Partially cover, reduce heat, and simmer 1 hour.
Stir in sun-dried tomatoes, 2 teaspoons cumin, and beans. Remove 1 1/2 teaspoons adobo sauce from can of chipotle chiles; reserve remaining chipotle chiles and adobo sauce for another use. Add adobo sauce to onion mixture; simmer 30 minutes or until wheat berries are tender. Combine remaining 1/3 cup water and tomato paste in a bowl, stirring with a whisk. Add tomato paste mixture to onion mixture. Simmer for 15 minutes.


Nutritional Information:

Yield: 8 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 215(14% from fat); FAT 3.4g(sat 0.3g,mono 1.3g,poly 1.1g); PROTEIN 10.5g; CHOLESTEROL 0.0mg; CALCIUM 80mg; SODIUM 704mg; FIBER 9.9g; IRON 3.5mg; CARBOHYDRATE 36.4g


Takeout-style Sesame Noodles
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Recipe By: NY Times

Ingredients:

1 lb. Chinese egg noodles (1/8,-inch-thick), frozen or (preferably) fresh, available in Asian markets
2 tablespoons sesame oil, plus a splash
3 1/2 tablespoons soy sauce
2 tablespoons Chinese rice vinegar
2 tablespoons Chinese sesame paste
1 tablespoon smooth peanut butter
1 tablespoon sugar
1 tablespoon finely grated ginger
2 teaspoons minced garlic
2 teaspoons chili-garlic paste, or to taste
Half a cucumber, peeled, seeded, and cut into 1/8,-by- 1/8,-by-2-inch sticks
1/4 cup chopped roasted peanuts.

Directions:

1. Bring a large pot of water to a boil. Add noodles and cook until barely tender, about 5 minutes; they should retain a hint of chewiness. Drain, rinse with cold water, drain again and toss with a splash of sesame oil.

2. In a medium bowl, whisk together the remaining 2 tablespoons sesame oil, the soy sauce, rice vinegar, sesame paste, peanut butter, sugar, ginger, garlic and chili-garlic paste.

3. Pour the sauce over the noodles and toss. Transfer to a serving bowl, and garnish with cucumber and peanuts. Serves 4. Adapted from Martin Yan, Marian Burros, and memory.

Notes:

Notes

1. The “Chinese sesame paste,” above, is made of toasted sesame seeds; it is not the same as tahini, the Middle Eastern paste made of plain, untoasted sesame. But you could use tahini in a pinch. You need only add a little toasted sesame oil to compensate for flavor, and perhaps some peanut butter to keep the sauce emulsified.

2. On which subject, the whole point of cold sesame noodles is what’s called in the food trade its “mouth feel,” the velvety smooth feeling of perfectly combined ingredients. That’s why you find so much peanut butter in preparations of cold sesame noodles. Peanut butter emulsifies better than sesame paste.

3. Hey, where are the Sichuan peppercorns? Sichuan food depends on their tingly numbing power! Perhaps, but the little fruits were banned from the United States from 1968 until 2005 by the Food and Drug Administration because they were feared to carry citrus canker, a bacterial disease. And while you could always find them in Chinatowns somewhere (sitting, dry and baleful, in a pile), there are few in the true cult of sesame noodles who use them in their recipes. By all means, add some if you like: toast a tablespoon’s worth in a dry pan, crush lightly and whisk the resulting mess into your sauce.

[amarante]

Sweet-potato Salad with Spicy Peanut Dressing
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Recipe By: Bon Appétit
Yield: Makes 6 to 8 servings

Summary:

Great with: Grilled hoisin-glazed ribs, pork chops, or chicken satay.

Ingredients:

1/4 cup rice vinegar
1/4 cup soy sauce
3 tablespoons mayonnaise
4 teaspoons minced peeled fresh ginger
4 teaspoons toasted sesame oil (such as Asian)
4 garlic cloves, minced
1 tablespoon peanut butter
2 teaspoons chili-garlic sauce
1 1/2 teaspoons golden brown sugar
2 lbs. red-skinned sweet potatoes (yams), peeled, cut into 1/2-inch cubes
1 1/2 cups sugar snap peas, cut crosswise into 1/2-inch pieces
1 cup thinly sliced green onions
1/3 cup coarsely chopped dry-roasted peanuts

Directions:

Whisk first 9 ingredients in medium bowl to blend.

Add enough water to large saucepan to reach depth of 1/2 inch. Bring to boil; add sweet potatoes and cook until just tender, about 5 minutes. Drain; cool.

Mix sweet potatoes, dressing, peas, and green onions in large bowl. Season salad with salt and pepper. (Can be made 4 hours ahead. Cover and refrigerate.) Sprinkle salad with peanuts and serve.

[amarante]

Spicy Stir-fried Tofu with Snow Peas, Peanut Butter, and Mushrooms
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Recipe By: Cooking Light
Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients:

1 package (14-ounce) extrafirm tofu, drained and cut into 1-inch cubes
2 teaspoons canola oil
3/4 lbs. snow peas, trimmed
1 cup red bell pepper strips
3/4 cup water, divided
1/2 cup sliced green onions
2 teaspoons minced peeled fresh ginger
2 cloves, garlic minced
3 cups sliced shiitake mushrooms (about 8 ounces)
2 tablespoons reduced-sodium tamari
2 tablespoons creamy peanut butter
1 teaspoon cornstarch
2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
1/4 teaspoon salt

Directions:

Place tofu cubes on several layers of paper towels. Cover with additional paper towels; let stand 5 minutes.
Heat oil in a large nonstick skillet over medium-high heat. Add tofu to pan; cook 7 minutes or until lightly browned, gently turning occasionally. Remove from pan; keep warm. Add snow peas, bell pepper, 1/4 cup water, onions, ginger, and garlic to pan; stir-fry 3 minutes. Add mushrooms; stir-fry 2 minutes.
Combine remaining 1/2 cup water, tamari, peanut butter, cornstarch, Sriracha, and salt in a small bowl; stir well. Add tamari mixture and tofu to pan; cook 1 minute or until thickened, stirring constantly.

[amarante]

Spicy Italian Ski Team Soup
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Recipe By: Bethies Pointed Recipes

Ingredients:

1/3 cup onions, chopped
1/3 cup green bell pepper, chopped
3/4 teaspoons garlic, minced
1/4 teaspoon crushed red pepper
1-1/4 teaspoon olive oil
1 cup reduced-sodium beef broth
1 cup water
11 ounces canned kidney beans, drained and rinsed
1-1/4 cups canned Italian style stewed tomatoes
11 ounces frozen Italian-style vegetable combination
3/4 teaspoons dried basil leaves
1/2 cup small shell pasta
2/3 cup spinach leaves, loosely packed

Directions:

Sauté onion, pepper, garlic, and red pepper in oil in large saucepan
until tender, 3-4 minutes. Stir in beef broth, water, beans,
tomatoes, Italian vegetables, and basil; heat to boiling. Add pasta
and simmer, uncovered, until vegetables and pasta are tender, about
10 minutes. Stir spinach into soup; simmer 1-2 minutes. Season to
taste with salt and pepper. If desired, add a teaspoon of prepared
pesto sauce into each bowl of soup.

Notes:

Note: You can substitute frozen chopped onion, green pepper, and
prepared garlic. You can prepare soup 1-2 days in advance;
refrigerate, covered

.Courtesy American Dry Bean Board.


Nutritional Information:

Per serving: calories 200, fat 2.2g, 10% calories from fat,
cholesterol 0mg, protein 10.9g, carbohydrates 36.9g, fiber 9.1g,
sugar 7.4g, sodium 498mg, diet points 2.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.5, Fruit: 0.0, Bread:
1.8, Lean meat: 0.0, Fat: 0.3, Sugar: 0.0, Very lean meat protein:
1.0




Polenta with Tomato-braised Beans
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Recipe By: Cooking Light
Yield: 4 servings (serving size: 2/3 cup polenta and 3/4 cup bean mixture)

Summary:

If you can find canned cranberry beans, use those for a more traditional Veneto preparation of this dish. You can order cranberry beans at www.ranchogordo.com or substitute either red or white (cannellini) kidney beans. This method of stirring the polenta vigorously between sessions of cooking the grain covered for a few minutes produces superior results. Extravirgin olive oil is commonly used for sautéing vegetables and aromatics in Italy.

Ingredients:

2 tablespoons extravirgin olive oil
1 tablespoon finely chopped fresh flat-leaf parsley
2 cloves, garlic minced
1 teaspoon chopped fresh sage
1 can (14.5-ounce) diced tomatoes, undrained
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1 can (19-ounce) cannellini beans, rinsed and drained
4 cups water
1/2 teaspoon salt
1 cup coarse yellow dry polenta

Directions:

Heat olive oil in a large saucepan over medium-high heat. Add parsley and garlic to pan; sauté 1 minute. Add sage and tomatoes; cook 12 minutes or until liquid almost evaporates. Add black pepper, 1/8 teaspoon salt, and beans to pan. Cover, reduce heat, and cook 10 minutes, stirring occasionally.
Bring 4 cups water and 1/2 teaspoon salt to a boil in a large saucepan. Add polenta in a thin stream, stirring constantly. Cook for 2 minutes, stirring constantly. Cover and cook 10 minutes. Uncover and cook 2 minutes, stirring constantly. Cover and cook 5 minutes. Uncover and cook 2 minutes, stirring constantly. Cover and cook 5 minutes; uncover and cook 2 minutes, stirring constantly. Serve polenta with bean mixture.

[amarante]

Middle Eastern Chickpea and Brown Rice Stew
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Recipe By: Eating Well Magazine
Serving Size: 6

Ingredients:

1 tablespoon extra-virgin olive oil
3 onions, halved and thinly sliced (3 cups)
2 tsps cumin
2 tsps coriander
1 cup orange juice
4 cups reduced sodium chicken or vegetable broth
30 ozs chickpeas, drained and rinsed (two 15 oz cans)
3 cups peeled and diced sweet potato, about 1 pound
2/3 cups brown basmati rice
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup chopped fresh cilantro

Directions:


Heat oil in large saucepan or stockpot over medium heat; add onions and cook, stirring often, until tender and well browned, 10-12 minutes. Add cumin and coriander and stir for 15 seconds. Add orange juice and broth. Stir in chickpeas, sweet potato, rice, and salt. Bring to a boil. Reduce heat to gentle simmer and cover. Cook, stirring occasionally, until the rice in tender and the sweet potatoes are breaking down to thicken the liquid, about 45 minutes. Season with pepper. The stew will be thick and will thicken further upon standing. Add more chicken broth to thin, if desired, or when reheating. Serve topped with cilantro.


Nutritional Information:

makes 6 servings, 1 1/2 cups each

345 cal, 6 g fat (1 g sat), 63 g carb, 13 g protein, 10 g fiber, 389 mg sodium



Mango Chutney, Prosciutto and Paneer "pizza"
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Recipe By: Aarti Party
Serving Size: 4

Ingredients:

1/2 cup tomato paste
2 tablespoons sweet mango chutney (recommended: Patak's Sweet Mango Chutney)
1 clove garlic, minced
1/2 cup water
Kosher salt and freshly ground black pepper
1/2 cup shredded mozzarella cheese
1/2 cup crumbled paneer cheese*
1/4 teaspoon red pepper flakes
1/4 cup chopped fresh cilantro leaves
1 large green onion, finely chopped
1/8 teaspoon ground cumin
A glug extra-virgin olive oil
4 frozen naan bread (recommended: Trader Joe's)*
4 slices prosciutto, torn

Directions:

Preheat the oven to 450 degrees F.

In a small saucepan, combine the tomato paste, mango chutney, minced garlic, and water over medium heat, until well combined. Season the mixture with salt and pepper. Cook for about 5 minutes and then remove the saucepan from the heat and set aside.

In a small bowl, combine the mozzarella, paneer, red pepper flakes, cilantro, green onion, ground cumin and extra-virgin olive oil. Season the mixture with salt and pepper. Add more red pepper flakes if you like it spicy!

Arrange the naans on a cookie sheet. Divide the tomato-mango chutney sauce evenly among the naans, spreading to coat the top. Evenly divide the cheese mixture among the naans. Throw in the oven for 10 to 15 minutes, or until crisped around the edges.

Meanwhile, tear the prosciutto into small pieces. When the pizzas are ready, top them with the fresh prosciutto. Cut each naan into 4, and serve!

[amarante]

LENTIL & POTATO STEW
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Recipe By: Jane Brody's Good Food Gourmet

Ingredients:

1 cup lentils
4 cups water
1 teaspoon salt (optional)
1 bay leaf
1 tablespoon butter or margarine
1 tablespoon olive oil
2 - 3 large potatoes, peeled and cut into 1/2" cubes
1 teaspoon turmeric
1/4 teaspoon cayenne or to taste
Salt to taste (optional)
Freshly ground black pepper to taste
2 large tomatoes, peeled and chopped, or 2 cups canned chopped tomatoes (I use crushed, and have even used sauce in a pinch)
2 teaspoons garam masala
1 teaspoon sugar or honey
Water, if necessary

Directions:

1. In a medium saucepan, combine the lentils, water, salt (if desired0 and bay leaf. Bring to a boil, reduce heat to med-low, and simmer the lentils until they are just soft, about 30 minutes.Do not drain the lentils! Discard the bay leaf, then set the lentils aside.

2. In a large dutch oven or saucepan with a nonstick surface, heat the butter or margarine and oil briefly, and add the potatoes. Sprinkle them with the turmeric, cayenne, salt (if desired), and pepper. Cook the potatoes, tossing them, over medium heat, for about five minutes.

3. Add the tomatoes, the reserved lentils and their cooking liquid, the garam masala and the sugar or honey to the potatoes.

4. Cook the stew over medium-low heat for 10-15 minutes (I go a bit longer until I reach a thickness I like), stirring the mixture from time to time and adding water if the stew seems to be too dry.


Notes:

Serving suggestion: Serve with a cucumber raita or a mixed green salad and brown or white rice or an Indian rice with peas.


Lasagna Soup
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Recipe By: Cuisine At Home

Ingredients:

16 ounces hot Italian turkey sausage
2 cups diced onions
1 cup diced carrots
5 garlic cloves, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes
1/8 teaspoon salt
1/8 teaspoon pepper
4 cups chicken broth
14 1/2 ounce can fire roasted crushed tomatoes
10 ounces tomato sauce
1 cup dry Campanelle pasta
2 cups chopped fresh spinach
4 ounces diced provolone cheese
1 ounce fresh grated Parmesan cheese
1 tablespoon plus 1 teaspoon sliced fresh basil

Directions:

In a dutch oven over medium-high, add sausage and cook until browned - crumble the sausage as you go with a wooden spoon. Add the onions and carrots - cook 3 minutes. Mix in the garlic, basil, oregano, red pepper flakes, salt and pepper - cook 1 minute. Pour in the broth, crushed tomatoes and tomato sauce. Bring to a boil and add in the pasta. Simmer soup until the pasta has cooked. Mix in the fresh spinach and cook until wilted - about 1 to 2 minutes. Remove from the heat.

To serve - place 1 ounce of diced provolone in the bottom of 4 bowls. Evenly divide the soup between the 4 bowls. Sprinkle each serving with Parmesan and basil.


Easy Layered Beans and Rice
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Recipe By: CLBB
Serving Size: 4

Ingredients:

1 cup long-grain white rice, uncooked
4 sun-dried tomato halves (not packed in oil), cut into small pieces
1 can (8-oz) corn, drained
1 1/4 cups boiling vegetable broth
2 cups reduced-fat, meatless spaghetti sauce
1 can (1-lb) pinto beans, rinsed and drained (or 2 cups of cooked beans)
1 cup shredded reduced-fat mozzarella cheese (4 oz)
1 tablespoon grated Parmesan cheese

Directions:

Preheat oven to 375F.

Lightly oil a deep 2-quart casserole or spray with a nonstick cooking spray.

Spread rice in the casserole. Sprinkle with sun-dried tomatoes. Spread corn evenly over rice. Gently pour broth over corn.

Spoon half of the spaghetti sauce evenly over the corn. Spoon beans over the sauce, followed by remaining sauce.

Cover tightly and bake 45 minutes.

Uncover, sprinkle with both cheeses, and return to oven until cheese is melted and begins to brown, 5-10 minutes.


Notes:

Serve-again hint: Here's everything you need for a bean and rice burrito, including the cheese. Just roll leftovers in flour tortillas, heat in an oven or microwave, then top with salsa.
The Meatless Gourmet


Nutritional Information:

Per serving: 413 cals, 6g fat (3 g sat), 19g pro, 71g carbs, 938mg sod, 11mg chol

[amarante]

Curried Mixed Vegetables
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Recipe By: Bethies Pointed Recipes
Serving Size: 4

Ingredients:

2 large carrots, cut into 1/4-inch dice
1 medium Yukon Gold potato, peeled and cut into 1/4-inch dice
1 medium zucchini, cut into 1/4-inch dice
2 medium onions, cut into 1/4-inch dice
2 long red chiles, seeded and minced
2 tablespoons ground coriander
1 teaspoon ground turmeric
3 tablespoons vegetable oil
2 teaspoons minced fresh ginger
2 medium tomatoes, diced
1/2 cup cilantro, very coarsely chopped
1 cup shelled frozen edamame (soybeans)
1 cup plain, nonfat Greek yogurt
1 tablespoon fresh lemon juice
Kosher salt
4 whole-wheat pocketless pitas, warmed

Directions:

1. In a medium bowl, toss the diced carrots, potato, zucchini and
onions with the chiles, ground coriander and ground turmeric.

2. In a large saucepan, heat the vegetable oil. Add the ginger and
cook over moderate heat until golden, about 1 minute. Add the seasoned
vegetables and cook over moderately high heat until they just start to
brown around the edges, about 4 minutes. Add the tomatoes and half of
the cilantro, cover and cook until the vegetables are tender, about 10
minutes. Stir in the edamame and cook for 2 minutes longer. Remove from
the heat. Stir in the yogurt and lemon juice and season with salt.
Transfer the vegetables to bowls, garnish with the remaining cilantro
and serve with the warmed pitas.



Chipotle-Black Bean Chili
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Recipe By: Cooking Light
Serving Size: 4

Ingredients:

1 teaspoon olive oil
1 cup finely chopped onion
6 cloves, garlic minced
2 tablespoons chili powder
1 teaspoon minced drained canned chipotle chile in adobo sauce
1/4 teaspoon pepper
1/8 teaspoon salt
2 (15-ounce) cans black beans, drained
2 (14.5-ounce) cans no-salt-added whole tomatoes, undrained and chopped
1 can (4.5-ounce) chopped green chiles, drained
Cilantro sprigs (optional)

Directions:

Heat oil in a large saucepan over medium-high heat. Add onion and garlic;
saute 3 minutes or until tender. Add chili powder and next 6 ingredients
(chili powder through green chiles); bring to a boil. Reduce heat, and simmer
15 minutes. Ladle chili into individual bowls, and garnish with cilantro
sprigs, if desired. Yield: 4 servings (serving size: 1-1/2 cups).



Notes:

Chipotle chiles frequently come packaged in adobo sauce (a Mexican-type red
sauce) and can be very hot. They're usually found in the Mexican section of
your supermarket. Substitute 1/4 teaspoon ground pepper for the chipotle, if desired.

Nutritional Information:

4 servings (serving size: 1-1/2 cups).

NUTRITIONAL INFORMATION:
CALORIES 248 (10% from fat); PROTEIN 13.8g; FAT 2.7g (sat 0.5g, mono 1g, poly
0.8g); CARB 46.6g; FIBER 7.6g; CHOL 0mg; IRON 4.3mg; SODIUM 613g; CALC 131mg

[amarante]

Spicy Stir-fried Tofu with Snow Peas, Peanut Butter, and Mushrooms
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Recipe By: Cooking Light
Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients:

1 package (14-ounce) extrafirm tofu, drained and cut into 1-inch cubes
2 teaspoons canola oil
3/4 lbs. snow peas, trimmed
1 cup red bell pepper strips
3/4 cup water, divided
1/2 cup sliced green onions
2 teaspoons minced peeled fresh ginger
2 cloves, garlic minced
3 cups sliced shiitake mushrooms (about 8 ounces)
2 tablespoons reduced-sodium tamari
2 tablespoons creamy peanut butter
1 teaspoon cornstarch
2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
1/4 teaspoon salt

Directions:

Place tofu cubes on several layers of paper towels. Cover with additional paper towels; let stand 5 minutes.
Heat oil in a large nonstick skillet over medium-high heat. Add tofu to pan; cook 7 minutes or until lightly browned, gently turning occasionally. Remove from pan; keep warm. Add snow peas, bell pepper, 1/4 cup water, onions, ginger, and garlic to pan; stir-fry 3 minutes. Add mushrooms; stir-fry 2 minutes.
Combine remaining 1/2 cup water, tamari, peanut butter, cornstarch, Sriracha, and salt in a small bowl; stir well. Add tamari mixture and tofu to pan; cook 1 minute or until thickened, stirring constantly.


Japanese-style One-pot Supper
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Recipe By: Sunset
Yield: Makes 4 servings

Summary:

Prep and Cook Time: about 20 minutes. Notes: Look for dried bean-thread noodles, mirin (sweet sake or rice wine), and Sriracha (Southeast Asian hot chile sauce) in the Asian section of the supermarket.

Ingredients:

3 ounces dried bean-thread noodles (saifun or cellophane noodles, see Notes)
5 cups reduced-sodium chicken broth
1/2 cup mirin (see Notes) or cream sherry
1/4 cup soy sauce
1 tablespoon sugar
3 to 5 thin slices peeled fresh ginger
12 ounces boned, skinned, chicken thigh meat, trimmed of fat and cut into 1-in. chunks
1 small red bell pepper, seeded, stemmed, and cut into thin slices
4 ounces sugar snap or snow peas
4 ounces button mushrooms, sliced
8 ounces firm tofu, drained and cut into 1-in. cubes
3 green onions (green and white parts), cut into 1-in. lengths
Sriracha (see Notes)

Directions:

1. In a small bowl, soak bean-thread noodles in boiling water until soft, about 5 minutes. Drain and cut into 6- to 10-in. lengths.
2. In a 5- to 6-qt. pot or a 12-in. frying pan (with sides at least 2 in. high), bring broth, mirin, soy sauce, sugar, and ginger to a boil over high heat. Reduce heat and simmer, covered, 5 minutes.
3. Arrange noodles, chicken, bell pepper, peas, mushrooms, tofu, and green onions in separate piles in the pot. Cover and simmer, without stirring, until chicken chunks are no longer pink in the center (cut one to test), about 5 minutes. Set pot on the table so people can serve themselves, with Sriracha on the side.
Note: Nutritional analysis is per serving.

[srahndennis]

This is one of my favorite I-have-no-time recipes. A stick blender makes it even easier.

Black Bean Soup With Cumin and Salsa Verde

Serves 4

2 cans (16 ounces each) black beans, drained
1 1/2 cups chicken broth
1 cup prepared salsa verde
1/4 cup packed cilantro leaves, plus extra sprigs for garnish (optional)
1 teaspoon ground cumin
Garnish: 1/4 cup light sour cream, cilantro sprigs

Puree all ingredients except garnish in a blender until smooth. Pour into a large saucepan or Dutch oven and bring to a simmer. Simmer, partially covered and stirring frequently, to blend flavors, 4 to 5 minutes. Serve, garnishing with sour cream and optional cilantro sprigs.

[MusicMom]

I second the Chipotle Black Bean Chili. I gave this recipe to my DS when he wanted to make a homemade meal for his gf. It's one of our favorites.

You can use canned diced tomatoes intead of chopping the messy whole canned tomatoes. Chipotles are nice, but you can skip that if he doesn't want to buy a can and just use chili powder- or a smoked seasoning.

[AnnCon]

These recipes look right up his alley. He's quite a good cook but busy with grad school so I appreciate your choices....I'm going to try all of these myself too! Thanks for taking the time to post so many.

[applecrisp]

I make this all the time. A big thanks to KarenW posting it awhile back --- super easy to pull together. I typically make a few changes based on what I have on hand. Often use hamburger meat, and chicken broth.

Black Bean Salsa Chili
Yield: 6 servings (serving size: 1 cup chili and about 4 teaspoons sour cream mixture)
Ingredients
2 (15-ounce) cans black beans, rinsed, drained, and divided
2/3 cup water
1 tablespoon dark brown sugar
Cooking spray
1/2 pound ground turkey
1 cup chopped sweet onion
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
3 sweet hickory-smoked bacon slices, chopped
1 1/2 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon dried oregano
1/8 teaspoon crushed red pepper (what used on pizza)
1 1/2 cups mild salsa
3 tablespoons tomato paste
1 (14-ounce) can fat-free, less-sodium beef broth
1/2 cup reduced-fat sour cream
1/4 cup chopped fresh cilantro
1 teaspoon fresh lime juice
Preparation
1. Combine 1 1/2 cups beans, 2/3 cup water, and sugar in a food processor; process until smooth. Combine bean puree and remaining beans in a bowl.
2. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add turkey; cook 3 minutes or until browned, stirring to crumble. Remove turkey from pan.
3. Add onion, bell peppers, and bacon to pan; cook 5 minutes or until bacon and onion are lightly browned. Return turkey to pan. Add chili powder, cumin, oregano, and crushed red pepper to pan; stir well to coat. Stir in bean mixture, salsa, tomato paste, and broth; bring to a boil. Reduce heat, and simmer for 30 minutes, stirring occasionally.
4. Combine sour cream, cilantro, and juice in a small bowl. Serve chili with sour cream mixture.
Nutritional Information
Calories:
199
Fat:
6.2g (sat 2.6g,mono 1.9g,poly 1.2g)
Protein:
14.8g
Carbohydrate:
22g
Fiber:
5.9g
Cholesterol:
34mg
Iron:
2.6mg
Sodium:
740mg
Calcium:
88mg
Barbara Estabrook, Rhinelander, Wisconsin, Cooking Light, OCTOBER 2009

[amarante]

A few more



Brown Rice and Chickpea Salad
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Recipe By: Cooks Illustrated
Serving Size: 4

Ingredients:

Basic Brown Rice
6 cups water
1 cup brown rice, preferably long grain or basmati
2 tablespoons olive oil or butter
1 teaspoon table salt
Cooked Chickpeas
2/3 cup dried chickpeas, soaked at least 8 hours and drained
2 medium cloves of garlic, peeled
1 bay leaf
1 teaspoon table salt
Basil-Curry Dressing
4 tablespoons olive oil
1 large lemon, juiced to yield 1 1/2 tablespoons lemon juice
1 1/2 tablespoons white vinegar
1/2 teaspoon curry powder
1 1/2 teaspoons honey
3 tablespoons minced fresh basil leaf
table salt to taste
Additional Vegetables
1 large red bell pepper, cored, seeded, and diced small
1/4 cup sliced almonds, lightly toasted

Directions:


1. Bring water to boil in large pot. Stir in rice, oil or butter and salt. simmer briskly, uncovered, until rice is almost tender, about 30 minutes.

2. Drain rice into a steamer basket that fits inside the pot. Fill pot with about 1 inch water and return to heat. Place basket of rice in pot; cover and steam until tender, 5 to 10 minutes. Scoop rice into a bowl and fluff gently with a fork. Cool to room temperature.

3. For the chickpeas - Bring 1 quart water, chickpeas, garlic and bay leaf to boil in a large saucepan; simmer until chicpeas are tender, about 45 minutes, adding the salt after 30 minutes of cooking. Drain, discarding garlic and bay leaf, and cool to room temperature

4. For the dressing - Whisk all dressing ingredients together.

5. Mix chickpeas with rice, bell pepper, and almonds in a medium bowl. Pour dressing over salad ingredients to combine. Refrigerate for up to four hours before serving or serve immediately.


Notes:

Use this recipe as a guide for making brown rice slads with any ingredients on hand. Combine 3 cups cooked brown rice with a mixture of 3 cups other main ingredients that have been chopped and cooked if necessary, such as vegetables, legumes, seafood or chicken. About 1/4 to 1/2 cup dressing is enough to coat 6 cups of rice salad.



Gelson's Vegetable Chili
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Recipe By: LA Times
Serving Size: 8

Ingredients:

1/2 cup dry kidney beans
1/4 cup bulgur
1/2 cup olive oil
1 small red onion, cubed
1 small sweet white onion, cubed
1 1/2 tablespoons minced garlic
1/2 cup cubed celery
1/2 cup cubed carrots
2 tablespoons chili powder
2 tablespoons cumin
1/2 teaspoon cayenne pepper
4 teaspoons chopped fresh basil
1 tablespoon chopped fresh oregano
1 yellow squash, cubed
1 zucchini, cubed
1 green pepper, cubed
1 sweet red pepper, cubed
1 cup mushrooms
1/2 cup cubed tomatoes
1/2 cup tomato paste
3/4 cup white wine
Salt, pepper

Directions:

Soak beans in cold water to cover overnight. Drain. Add 3 cups fresh water to beans and cook over medium heat until tender, about 45 minutes. Drain, reserving cooking liquid.
Bring 1/2 cup water to boil. Pour over bulgur in bowl. Let stand 30 minutes to soften wheat (water will be absorbed).
Heat olive oil in large saucepan. Add red and sweet onions. Saute until tender.
Add garlic, celery and carrots. Saute until glazed.
Add chili powder, cumin, cayenne, basil and oregano. Cook over low heat until carrots are almost tender.
Add squash, zucchini, green and red peppers and mushrooms. Cook 4 minutes.
Add bulgur, kidney beans, tomatoes and reserved liquid from cooking beans.
Cook 30 minutes or until vegetables are tender.
Mix tomato paste with white wine until smooth. Stir into vegetable mixture.
Season to taste with salt and pepper.

[amarante]

Curried Chickpeas from Joan's On Third
--------------------------------------------------------------------------------

Recipe By: LA Times
Serving Size: 4

Summary:

Dear SOS: I am utterly obsessed with the curried chickpeas at Joan’s on Third. They are the best curried chickpeas I've ever had. Every time I go there I order them as part of the salad trio (a selection of three salads from their daily specials on the marketplace menu). I should know by now that I should order just the chickpeas because they're all I ever want to eat (well, that and a number of things from the bakery).

Lauren Burchett

Los Angeles

Dear Lauren: The curry blend in this recipe gives an otherwise simple salad wonderful depth and robust flavor. Coriander and cumin lend fragrant earthiness, with a little cayenne pepper added for a hint of heat. The caramelized onions add richness, and the cilantro and lemon juice brighten the salad nicely, distinguishing the flavors. You can make it in advance; this is one salad that improves with an hour or two of chilling time.

Ingredients:

1/2 cup diced onions
4 teaspoons best-quality olive oil
1/2 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon dried coriander
1/4 teaspoon cayenne pepper
2 (15-ounce) cans chickpeas, drained
2 tablespoons chopped fresh cilantro
1 tablespoon lemon juice, or to taste
Salt

Directions:

1. In a large sauté pan heated over medium-high heat, sauté the onion in the olive oil until deep golden and crispy, about 6 to 8 minutes, stirring frequently.

2. Add the turmeric, cumin, coriander and cayenne pepper and cook, stirring constantly, until aromatic and lightly toasted, about 3 minutes.

3. Add the chickpeas, cilantro and lemon juice and continue to stir to develop the flavors, about 5 minutes. Remove from heat and season with one-fourth teaspoon salt, or to taste.

4. Cool the salad, then transfer it to a container, cover and refrigerate until chilled before serving, at least 30 minutes. Taste and adjust seasoning and lemon juice as desired. This makes just over 3 cups salad.

Nutritional Information:

Each of 4 servings: 238 calories; 9 grams protein; 37 grams carbohydrates; 8 grams fiber; 6 grams fat; 1 grams saturated fat; 0 mg. cholesterol; 2 grams sugar; 276 mg. sodium.



Panera's Roasted Corn Soup
roasted Corn Soup
--------------------------------------------------------------------------------

Recipe By: CLBB
Serving Size: 6

Ingredients:

3 cups corn kernels, fresh or frozen
1 red bell pepper, chopped
2 tablespoons olive oil
1 onion, diced
2 cloves garlic, minced
1 green chile, seeded and diced
1 1/2 teaspoons ground cumin
3 cups vegetable broth
1 medium or large potato, diced
1 cup cooked black beans
Green onion and cilantro, for garnish

Directions:

Toss corn and red pepper with 1 tablespoon olive oil. Spread in baking pan and roast 3 inches from broiler flame, stirring often, until corn is tender and golden brown. (Warning: “Golden brown” becomes burnt very quickly.) Set aside.

In soup pot, simmer onion, garlic, chile and cumin in 1 tablespoon oil until onion is soft. Add broth and potato, bring to boil, then reduce to a simmer. Simmer 10 minutes or until potatoes soften. Add bell pepper, corn and black beans. Simmer another 10 minutes until all vegetables are tender and heated through. Season to taste. Puree half of soup in blender, then return to soup pot. Soup will be thick. Garnish with chopped green onion and cilantro.

[amarante]

Southwestern Succotash Pot Pie
--------------------------------------------------------------------------------

Recipe By: Cooking Light
Serving Size: 9

Ingredients:

Succotash:
Cooking spray
3 cups chopped onion
4 cloves, garlic minced
2 jalapeño peppers, seeded and finely chopped
7 cups chopped zucchini (about 2 pounds)
3 cups fresh corn kernels (about 5 ears)
1 tablespoon ancho chile powder (such as McCormick's)
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 ounces) cup (4 crumbled feta cheese
2 (15-ounce) cans black beans, rinsed and drained
Topping:
1 cup whole wheat flour
1 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon dried oregano
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup chilled butter, cut into small pieces
1/2 cup 1% low-fat milk
1/2 cup plain fat-free yogurt
1 large egg, lightly beaten

Directions:

To prepare succotash, heat a large nonstick skillet coated with cooking spray over medium-high heat. Add the onion; sauté 5 minutes or until tender. Add garlic and jalapeño; sauté 30 seconds. Add zucchini; sauté 5 minutes or until zucchini is crisp-tender. Stir in corn; sauté 5 minutes or until corn is crisp-tender. Remove from heat; stir in chile powder, 1 teaspoon salt, and black pepper. Combine the zucchini mixture, cheese, and beans in a 13 x 9-inch baking dish coated with cooking spray.

Preheat oven to 375°.

To prepare topping, lightly spoon the flours into dry measuring cups; level with a knife. Combine flours, baking powder, oregano, baking soda, and 1/4 teaspoon salt in a medium bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Combine milk and yogurt; add milk mixture to flour mixture, stirring just until moist. Drop dough by tablespoonfuls onto zucchini mixture. Brush beaten egg over topping. Bake at 375° for 30 minutes or until topping is golden.


Notes:

Ancho chile powder gives this casserole a mild, slightly fruity chile flavor. Most supermarkets now carry ancho chile powder, but if you can't find it, substitute regular chili powder. Make and refrigerate the filling up to a day ahead. Serve a colorful coleslaw on the side.

Nutritional Information:

Yield: 9 servings

NUTRITION PER SERVING
CALORIES 322 (28% from fat); FAT 10.1g (sat 5.6g, mono 2.6g, poly 1.1g); PROTEIN 14.6g; CARB 50.4g; FIBER 8.9g; CHOL 49mg; IRON 3.8mg; SODIUM 913mg; CALC 227mg;




African Chicken Peanut Soup
--------------------------------------------------------------------------------

Recipe By: Cooking Light
Serving Size: 11

Ingredients:

Cooking spray
1 1/2 cups cubed peeled sweet potato
1/2 cup chopped onion
1/2 cup diced red bell pepper
2 cloves, garlic minced
1 jalapeño pepper, seeded and minced
2 cups chopped cooked chicken breast (about 8 ounces)
1 cup bottled salsa
1/2 teaspoon ground cumin
2 (16-ounce) cans fat-free, less-sodium chicken broth
2 (15-ounce) cans Healthy Choice Chicken With Rice Soup or any less-sodium chicken-and-rice soup, undiluted
1 can (15-ounce) black beans, drained
1/3 cup creamy peanut butter

Directions:

Place a large Dutch oven coated with cooking spray over medium-high heat until hot. Add sweet potato, onion, bell pepper, garlic, and jalapeño; sauté 5 minutes. Stir in chicken and next 5 ingredients (chicken through beans); bring to a boil. Reduce heat; simmer 10 minutes. Add peanut butter, stirring with a whisk; cook 2 minutes.


Nutritional Information:

Yield: 11 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 188(28% from fat); FAT 5.9g(sat 1.3g,mono 2.4g,poly 1.6g); PROTEIN 15.2g; CHOLESTEROL 21mg; CALCIUM 35mg; SODIUM 556mg; FIBER 3.4g; IRON 1.4mg; CARBOHYDRATE 19.3g

[amarante]

Smoky Baked Beans with Pomegranate Molasses
--------------------------------------------------------------------------------

Recipe By: Cooking Light
Yield: 8

Ingredients:

1 tablespoon canola oil
1/2 cup finely chopped onion
2 cloves, garlic minced
1/3 cup ketchup
1/4 cup pomegranate juice
2 tablespoons brown sugar
3 tablespoons pomegranate molasses
3/4 teaspoon kosher salt
1/2 teaspoon chili powder
1/4 teaspoon smoked Spanish paprika
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 can (14.5-ounce) diced tomatoes, drained
1 can (15-ounce) black beans, rinsed and drained
1 can (15-ounce) kidney beans, rinsed and drained

Directions:

Preheat oven to 325°.
Heat oil in small skillet over medium heat. Add onion; sauté 6 minutes or until tender. Add garlic, and sauté 1 minute.

Add ketchup and next 9 ingredients (through tomatoes) to pan; stir to combine. Add beans, stirring until well combined. Pour into an 11 x 7-inch baking dish lightly coated with cooking spray. Bake at 325° for 30 minutes. Let stand 10 minutes.

Nutritional Information:

CALORIES 181(11% from fat); FAT 2.3g (sat 0.1g,mono 1.1g,poly 0.8g); PROTEIN 4.7g; CHOLESTEROL 0.0mg; CALCIUM 48mg; SODIUM 442mg; FIBER 5.5g; IRON 1.9mg; CARBOHYDRATE 35.5g

[ADM]

Thank you for the recipes. He is trying to eat low fat, lots of veggies....he's not overweight at all but wants to stop eating dishes dependent on lots of cheese, sour cream, mushroom soup, etc. ....so any bean and vegetable recipes would be appreciated.

Reported. This new board member is playing games with us. This is a direct quote of the AnnCon post, 2/20/2012.

[margeslp]

Ann, how complex a recipe does your son want?
I go by the 3 E's - ease, economy and elegance (meant for housekeeping but I have translated to cooking and substite healthy for elegance when needed). You can't have all 3.
If it is easy and economical it isnt elegant etc.

I would assume ease is a major. There are a host of recipes using Ramen noodles that are easy but not necessarily healthy. http://www.food.com/cookbook.php?bookid=83331&ls=o

[amarante]

Lasagna Rolls
--------------------------------------------------------------------------------

Recipe By: Eating Well Magazine
Serving Size: 6
Yield: 12 rolls

Summary:

Crumbled tofu replaces the ricotta in our Italian-style vegetarian meal.

Ingredients:

12 whole-wheat lasagna noodles
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 14-ounce package extra-firm water-packed tofu, drained, rinsed and crumbled
3 cups chopped spinach
1/2 cup shredded Parmesan cheese
2 tablespoons finely chopped Kalamata olives
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
1 25-ounce jar marinara sauce, preferably lower-sodium, divided
1/2 cup shredded part-skim mozzarella cheese

Directions:

Bring a large pot of water to a boil. Cook noodles according to package directions. Drain, rinse, return to the pot and cover with cold water until ready to use.

Meanwhile, heat oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 20 seconds. Add tofu and spinach and cook, stirring often, until the spinach wilts and the mixture is heated through, 3 to 4 minutes. Transfer to a bowl; stir in Parmesan, olives, crushed red pepper, salt and 2/3 cup marinara sauce.

Wipe out the pan and spread 1 cup of the remaining marinara sauce in the bottom. To make lasagna rolls, place a noodle on a work surface and spread 1/4 cup of the tofu filling along it. Roll up and place the roll, seam-side down, in the pan. Repeat with the remaining noodles and filling. (The tofu rolls will be tightly packed in the pan). Spoon the remaining marinara sauce over the rolls.

Place the pan over high heat, cover and bring to a simmer. Reduce heat to medium; let simmer for 3 minutes. Sprinkle the rolls with mozzarella and cook, covered, until the cheese is melted and the rolls are heated through, 1 to 2 minutes. Serve hot.

Notes:

Make Ahead Tip: Freeze the cooked rolls and sauce for up to 1 month.

Nutritional Information:

6 servings, 2 rolls each - Facts Per Serving:
Calories: 354 Fat. Total: 11g Carbohydrates, Total: 46g
Cholesterol: 11mg Sodium: 374mg Protein: 21g
Fiber: 8g % Cal. from Fat: 28% Fat, Saturated: 3g

[AnnCon]

Creepy. Thanks for reporting it.
Ann

[margeslp]

Polish Sausage Stew

1 can condensed cream of celery soup
1/3 cup packed brown sugar
1 27 oz. can sauerkraut, drained
1 1/2 lbs. Polish sausage cut into 2" pieces
4 med. potatoes, pared and cubed
1 cup chopped onion
1 cup (4 oz) shredded Monteray Jack

In a crock pot, combine the soup, sugar, and sauerkraut. Mix well.
Add and stir in sausage, potato, and onion. Cover and cook on LOW for 8
hours.
Skim off excess fat; stir in cheese. Spoon into serving bowls and top with
additional shredded cheese.
Makes 6 servings.

To reduce salt; wash sauerkraut. To reduce fat use turkey kielbasa. For ease use frozen hash browns