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Delicious Meat and Fish Free Recipes

Entrees

Mexican Rice and Bean Bake

2 cups cooked brown or white rice
1/4 cup fat-free egg product
1 1/2 cups picante sauce (salsa)
1 cup shredded reduced fat chedder cheese
1 can (15-16 oz) pinto beans, drained
1/4 tsp chili powder

Heat oven to 350 degrees. Spray square baking dish, 8x8x2 inches, with nonstick cooking spray. Mix rice, egg product, 1/2 cup of the picante sauce and 1/2 cup of the cheese; press in bottom of baking dish.

Mix beans and remaining 1 cup picante sauce; spoon over rice mixture. Sprinkle with remaining 1/2 cup cheese and the chili powder. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Let stand 5 minutes before serving. 6 servings

Vegetarian Chili

3 tablespoons butter
1 medium onion -- chopped
2 stalks celery -- chopped
2 cups cooked kidney beans -- drained
1 1/2 cups tomato sauce (2 8-ounce cans)
2 teaspoons chili powder
3 drops hot pepper sauce
1 teaspoon ground cumin
2 cloves garlic -- minced
1 teaspoon dried basil
1 teaspoon dried oregano
1 bay leaf

1/2 teaspoon pepper
1 cup whole raw cashews
Monterey Jack or cheddar cheese -- grated

In a large saucepan or Dutch oven, melt the butter. Saute the onion, green pepper, and celery until crisp-tender, about 10 minutes. Add the beans, tomato sauce, corn, tomatoes, chili powder, pepper sauce, cumin, garlic basil, oregano, bay leaf, and pepper. bring to a boil; reduce heat and simmer 30 minutes to blend flavors.

Stir in the cashews; continue to simmer until the cashews are tender, about 20 minutes. To serve, ladle into bowls and top each serving with grated cheese. 8 servings.

Simple and Healthy Corn Bean Salad

1 cup sweet corn
1 can red beans
3 Tbsp virgin olive oil
2 tbsp lemon or lime juice
4 green onions, finely chopped
1/4 tsp salt
1/4 tsp cumin powder
1/4 tsp garlic powder
1 Tbsp fresh cilantro, chopped
1/2 Tbsp fresh oregano, chopped
1/4 cup chopped red bell pepper

Drain beans. Combine all ingredients. Serve cold.

Rainbow Pasta Salad

1 pound tri-color fusilli
2 large bunches broccoli, chopped into bite-sized pieces
2 large carrots, sliced diagonally
1/3 cup sliced black olives
1 medium green or red bell pepper, chopped
1 6-ounce jar marinated artichoke
hearts, chopped, with liquid
16 oz. can kidney beans, drained and rinsed
2 to 3 scallions, minced
1/4 cup chopped fresh parsley
1/4 cup olive oil
1/3 cup white balsamic or white wine vinegar
1 teaspoon dried oregano
1/2 cup grated Parmesan cheese
Salt and freshly ground pepper to taste

Cook the pasta in a large pot of rapidly simmering water until al dente. Drain and rinse under cool water.

In the meantime, steam the broccoli and carrots until both are just tender. Rinse under water and allow to drain.

Combine the pasta, steamed vegetables and all the remaining ingredients in a large serving bowl and toss well. Serve at once or refrigerate until needed.

Tofu Manicotti

Courtesy of: www.KeeKeesKitchen.com

1 pound manicotti
2 pounds firm or soft tofu, patted dry and mashed
2 cloves garlic, minced
1/2 cup soy milk
2 tbsp olive oil
2 tbsp lemon juice
1 tbsp sugar
Salt and pepper to taste
2 tbsp minced fresh parsley
1 cup chopped fresh spinach (optional)
4 cups homemade or commercial spaghetti sauce
Prepare the manicotti according to package directions. Gently drain and rinse the noodles. Preheat the oven to 350F. In a large mixing bowl, stir together the mashed tofu, garlic, soy milk, olive oil, lemon juice, sugar salt, pepper, parsley, and spinach. Line a 9 by 13-inch baking pan with 2 cups of the spaghetti sauce. Gently spoon the tofu mixture into each manicotti until they are all full. Place the filled manicotti noodles in one layer on top of the spaghetti sauce. Pour the remaining sauce over the stuffed noodles. Cover the pan tightly with aluminum foil and bake for 30 minutes, or until the sauce bubbles. Serves 4.

Side Dishes and Appetizers

Potato Cakes

5 potatoes (peeling is optional)
1 large onion, diced
2-3 garlic cloves, minced
1 egg (or equivilant egg substitute)
3 tablespoons of flour
salt and pepper to taste
non stick cooking spray, or low fat margarine


Grate potatoes in a food processor
Mix all ingredients.
In a sprayed frying pan, depending on how big you want your patty, place batter and fry on medium - low heat flipping from time to time.

Mushroom & Walnut Pate

Courtesy of: KeeKee's Kitchen

1/4 cup water
3/4 lb. sliced fresh mushrooms
1/2 medium onion, sliced
2 cloves garlic, minced
1/4 lb. firm tofu, mashed
1/2 cup walnuts
1/4 tsp salt
1/4 tsp black pepper
1 green bell pepper, cored and seeded
1/2 loaf of French bread

Heat the water in a medium skillet over medium heat, then cook the mushrooms, onion, and garlic until soft, about 5 minutes. Put the vegetables and tofu in a food processor or blender and pure until smooth. Add the walnuts, salt, and pepper and pure for another 5 minutes. Chill the pate thoroughly. Slice the bell pepper into rings. Top thin slices of crusty French bread with the rings, and fill the rings with the pate. Makes 6 to 8 servings.

Desserts

Wholesome Granola Bars

4 cups rolled oats
1 cup wheat germ
1/2 cup nonfat dry milk
1 cup nuts -- chopped
3 tablespoons nutritional yeast
1 cup hot water
1/3 cup honey
1/4 cup molasses
2 teaspoons vanilla extract


Preheat oven to 350 degrees. In a large bowl, mix together oats, wheat germ, dry milk, nuts and nutritional yeast. In a small bowl, stir together hot water, honey, molasses, and vanilla. Add to dry mixture, stir thoroughly. Spread mixture evenly on lightly greased baking sheet. Bake, stirring frequently, until lightly browned, about 30 minutes. Allow to cool. When completely cooled, store granola in covered containers.

Low Fat Chocolate Chip Oatmeal Cookies