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Posts Tagged ‘vegetarian main dish’


I’m half Italian, and my mom makes the best eggplant.  Here’s a vegan, healthy, and points friendly version of the Italian favorite.  I modified this recipe from one in Prevention Magazine.

  1. Slice  2 to 3 eggplants and place on baking sheets coated with cooking spray, spray on top of the eggplants and sprinkle with a little salt.
  2. Bake at 400 for 30 minutes.
  3. In a nonstick skillet with cooking spray, saute one clove of thinly sliced garlic, add 1 28 oz can tomatoes, chopped,  20 fresh basil leaves, and salt.  Cook till thickened, about 15 minutes and season to taste.
  4. Put tomato sauce into food processor and puree.
  5. In an 8×8 pan layer sauce, then eggplant, sauce, vegan parmasean (I used Parma), keep repeating.
  6. Bake at 400 for 30 minutes; let rest 10 minutes.

4 servings.  Weight Watchers PointsPlus value: 4


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This is a vegan/vegetarian modified Weight Watcher recipe.  It’s delicious and satisfying.  Takes more than a couple of minutes to make.  I substituted the meat in this for Gimme Lean ground sausage style, but you could use whatever you would like and just adjust the points for it.

Recipe:

Slice a 12 oz loaf of Italian bread in half longways, rub the insides with a large smashed clove of garlic, place bread open face on a baking sheet on one side; on the other side put 1 large red onion cut into wedges.  On a second baking sheet, spread 4 cups broccoli florets.  Spray vegetables with cooking spray.  Bake at 400 for 15 minutes, flip bread over and stirring veggies halfway through.

Remove from oven and cut bread into cube 1/2 inch cubes.

In a nonstick skillet sprayed with cooking spray on medium heat, stirfry “sausage” and add bread, broccoli, and onions, 1/2 cup vegetable broth, 1/2 tsp salt, 1/4 tsp black pepper, 1/4 tsp crushed red pepper, and 1/2 cup of vegan cheddar cheese (Daiya).        

Put mixture in a cooking spray coated 9-inch casserole dish and top with 1/4 cup nondairy cheese.

Bake  at 350 for about 30 minutes.

8 servings.  Weight Watcher Points Plus value:  5


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Wow, I’m on a Korean food roll!  Lucky you, if you try these new and interesting dishes.  Maybe next to kimchi, bulgogi is the most familiar Korean dish.  I used to eat it in my meat days.  Now, I eat vegan bulgogi, and I’ll share the recipe I found with you.  The secret is in the sauce.  The burdock and carrots are interesting.  My daughter brought some frozen burdock from the Japanese grocery she works at and wanted us to try it.  She loved it.  I thought it was okay.

Bulgogi:

  • 2 packages of vegan meat strips (5 servings) ( I used Morningstar Meal Starters.)
  • marinade (see below)
  • chili sauce, Korean bbq sauce (optional)

For the marinade:

Combine these ingredients in a large bowl

  • 6 minced garlic cloves
  • 3 tbsp soy sauce
  • 2 tsp ginger (I use the minced ginger in the jar)
  • 5 scallions
  • 1 tbsp sesame oil
  • 2 tbsp rice wine (mirin)
  1. Add the thawed veggie strips to the bowl, toss to coat, and marinate for 1 hour.
  2. Spray nonstick skillet with cooking spray and cook strips in batches for 3 to 5 minutes.

Use chili and BBQ sauces to dip, if desired.

For the Burdock and carrots, I used a frozen pack of matchstick burdock and combined with matchstick carrot, stirfried in nonstick skillet and added soy sauce.

5 servings.  Weight Watcher Plus Points value:  4

*Serve this meal over a bed of lettuce and 1/2 cup of rice for a total of 7 points per serving.

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We’re not talking American crispy rice cakes.  These are Korean rice cakes.  They have the consistency of cooked rice.  You can find them in an Asian grocery.  Here is a package I bought at my local Japanese market:

This is a fun dish to try and tasty too.   It’s from the book Flavors of Korea.  I use this book a lot.  I watch a lot of subtitled  Korean TV and am always craving Korean food.  This is a vegetarian book, and I’ve had no trouble modifying it to vegan.  Korean dishes are usually low in points, so Weight Watcher friendly too.  Enjoy!

Rice Cake Soup (Douk Kuk)

  • 1/2 1b cubed firm tofu
  • 3 green onions chopped
  • 1 large clove garlic minced
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp sesame seeds
  • Pinch of black pepper
  • 5 cups of water
  • 4 oz. of rice cake cut into 1/8 inch strips or cubes
  • Nori (seaweed) strips
  1. Mix tofu, onions, garlic, soy sauce, sesame oil and seeds, pepper in a medium bowl and marinate 30 minutes.
  2. Spray large saucepan with cooking spray and cook tofu  mixture till lightly browned.
  3. Add water and bring to boil, add rice cakes and cook until they are soft, 15 minutes.
  4. Garnish each bowl with nori strips.  Season to taste with soy sauce or Sriracha sauce.

4  servings.  Weight Watchers Plus Points value:  5

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Well, here’s a very simple and easy recipe that makes you look like quite the gourmet cook.  Spicy and warm, perfect for a cold afternoon or night, great when you have a cold (I have a cold right now, and all I want is soup).  Kimchi is a pickled or fermented side dish in Korea that can be made with different vegetables, the most popular being nappa cabbage.  It is also made into soups and stews for a very inexpensive meal.

Kimchi Soup (Kimchi Kuk):

  1. In a saucepan, combine 12 oz. vegan chopped cabbage kimchi, 1/2 1b tofu cut into cubes, 3 green onions chopped, 1 tbs soy sauce, 1 tsp sesame oil, 1 tsp  Korean red pepper powder or 1/2 tsp of cayenne, and 2 cups of water.
  2. Bring to boil, reduce heat, simmer for at least 20 minutes.

I usually double this recipe so I can use the whole block of tofu.  Season this to taste with soy sauce.  Add a 1/2 cup of rice to your bowl and sprinkle some seaweed on top.

2 hearty servings.  Weight Watchers Points Plus value: 4

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Craving something cheezy?  This is a delicious soup!  It’s been cold here in the Seattle area, and I’ve been making a lot of soups.  Soups are good because they are warm and filling, usually don’t take a lot of time, and are often inexpensive to make.  I slightly modified this recipe from Skinny B*tch in the Kitch.  Enjoy!

Soup:

  1. Heat 1 Tbsp canola oil in a medium stockpot and saute 1 diced onion.
  2. Stir in 1 1/2 cups vegetable broth, 2 tsp salt, 1 tsp pepper, 4 cups thawed frozen broccoli and cook till broccoli is warm or use fresh broccoli and cook till tender.
  3. Remove from heat and add in 1 cup nondairy milk of choice (I used unsweetened almond milk).
  4. Transfer to food processor, blender or use immersible blender and puree.
  5. Transfer back to the pot and add 3 more cups of nondairy milk.
  6. When soup returns to a simmer, add 1 1/2 cups Daiya cheddar or other meltable vegan cheese such as Follow Your Heart.  Dissolve 1/4 cup arrowroot or 5 tbsp cornstarch in 1/4 cup or more of cold water and add to pot.  Stir till cheese is melted.

7 servings, 1-cup each .  Weight Watchers Plus Points: 4

Buy Skinny B*tch in the Kitch HERE.

 
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Here’s some comfort food directly from Quick Fix Vegetarian by Robin Robertson.  (Click on any of the books inside my recommendations shop, then on the book’s page, click on the book to peek inside and get free recipes.  Most of these books have free recipes, some may not).  This is a family favorite that takes minutes to prepare and one hour to bake.  Now you can go buy a big stalk  of brussels sprouts!

Here you go:

  1. Prepare a large baking dish with cooking spray.
  2. Spread 1 cup of chopped onions in the dish.
  3. Top with 1 lb baby carrots, 2 cups of halved brussels sprouts, and about 2 cups of halved fingerling potatoes.
  4. Drizzle 1 Tbsp canola oil over vegetables and sprinkle with 1 tsp thyme, salt and pepper to taste.
  5. Cover tightly and bake at 400 for 45 minutes.
  6. Uncover, stir the vegetables, and then add 4 servings of seitan cut up into chunks and 1 1/2 cups of prepared vegan gravy mix (like Hain).
  7. Cover and return to the oven for 15 more minutes.

4 hearty servings.  Weight Watchers Plus Points value: 6

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