Weight watching

[mccaugm]

Does anyone have any lo fat, easy vegetarian recipes?

I have made roast veg, cous cous, stuffed peppers/flat mushrooms.

[ashaw1]

I swear by the bbc food website. It allows you to enter details of certain ingredients that maybe you already have in the house and it then searches for recipes using those ingredients. You can also choose to look for healthy options.

[dirdyweeker]

Yes, I like BBC too but also check out video jug. You can type in what you are looking for there too.

http://www.videojug.com/tag/food-rec...=fooddrinksrch

[Margaret M.]

Here's a bunch of my favourite, all very healthy, recipes. Hopefully you can find something you like.

Lemon Couscous
1 1/4 cup water
3/4 cup couscous
1/4 cup sliced green onions
2 Tbsp minced parsley
2 Tbsp orange juice
1 tsp grated lemon zest
1 Tbsp lemon juice
salt and pepper

Bring the water to a boil. Add the couscous. Remove from the heat, cover, and let stand for five minutes. Add in the remaining ingredients.





Spinach, Orange, and Beet Salad

4 small beets, trimmed
2 oranges, peeled and sectioned
1 pound spinach, washed and dried

Dressing:
1/3 cup balsamic vinegar
2 tbsp. orange juice
1 tbsp. water
1 tsp. agave nectar
1 tsp. Dijon mustard
1 shallot, finely minced
salt and pepper

Preheat the oven to 400 degrees. Wrap the beets in foil and roast for 1 hour. When done, peel under cold running water. Slice the beets. Section the oranges. To make the dressing, combine all ingredients in a saucepan and bring to a boil. Lower the heat and reduce the dressing volume by 1/3. Put the spinach in a bowl. Top with oranges and beets. Drizzle on the dressing.



Potato and Cauliflower Curry
Makes 6 servings
1 onion, cut into crescents or chopped
2 medium potatoes, chopped (3 to 4 cups)
1/2 head cauliflower, broken or cut into bite-size florets (3 to 4 cups)
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1/4 teaspoon ground ginger
1/4 teaspoon cinnamon
1/8 to 1/4 teaspoon cayenne pepper
1 15-ounce can diced tomatoes, or 1 1/2cups freshly chopped tomatoes
2 tablespoons apple juice concentrate
1/2 teaspoon salt

Heat 1/2 cup water in a large pot. Add onion and cook over medium-high heat, stirring occasionally, until onion begins to soften, about 3 minutes. Reduce heat to medium. Add potatoes and cauliflower. Continue cooking, stirring often, about 5 minutes. Add water, 1/4 cup at a time, if needed to prevent sticking.

Toast cumin seeds, turmeric, coriander, ginger, cinnamon, and cayenne in a dry skillet over medium heat, stirring constantly, about 2 minutes. Add to vegetables along with tomatoes, apple juice concentrate, and salt. Stir to mix, then cover and simmer until flavors are blended, about 20 minutes.
Variation: For a sweeter curry, add 1/2 cup golden raisins with tomatoes, apple juice concentrate, and salt.


"Un" Apple Pie
Makes 4 servings
4 Granny Smith apples
2 tablespoons lemon juice
1 teaspoon canola oil
1/4 cup apple cider
2 tablespoons maple syrup
1/4 teaspoon lemon zest
1/4 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/4 teaspoon ground cloves
Slice apples and toss with lemon juice in a large bowl. In a large skillet, heat oil. Add apples and sauté for 2 minutes. Reduce the heat to low, cover, and simmer for 5 to 8 minutes. Using a slotted spoon, remove apples from the skillet to a serving dish.

Add cider, syrup, lemon zest, vanilla, cinnamon, and cloves to the skillet. Cook over medium-high heat until syrupy. Spoon over the apples.



Red Bean Casserole
Makes 4 servings
This simple casserole is high in fiber, which helps your body eliminate excess hormones, toxins, and carcinogens. Just 1 serving of this casserole has 8 grams of fiber, so you’re well on your way to your 40-gram daily goal.
3 cups cooked long-grain rice
2 15-ounce cans red beans or other favorite beans, drained and rinsed, or 3 cups cooked beans
1 cup chopped red onion
1 garlic clove, minced
1 cup chopped celery
2 tablespoons chopped fresh parsley
1 teaspoon salt
1/2 teaspoon black pepper
dash hot sauce
vegetable oil spray
Preheat oven to 350°F.

Combine rice, beans, onion, garlic, celery, parsley, salt, black pepper, and hot sauce in a casserole dish coated with vegetable oil spray. Bake uncovered for 20 minutes or until thoroughly heated.

Creamy Root Soup
Makes about 10 1-cup servings
3 1/2 to 4 cups water or vegetable broth, divided (1/2 cup, plus 3 cups, plus 1/2 cup)
1 large onion, chopped
1 large baking potato, chopped
2 large carrots, sliced
1 medium rutabaga, peeled and chopped
1 large sweet potato, chopped
1 1/2 teaspoons salt
1/2 teaspoon ground ginger
1/2 teaspoon ground cumin
1/2 teaspoon turmeric
1/8 teaspoon crushed red pepper or cayenne pepper
4 cups washed, coarsely chopped fresh spinach
Heat 1/2 cup water or broth in a large pot. Add onion and cook over high heat, stirring often, until soft and translucent, about 5 minutes.
Stir in 3 cups water or broth and remaining ingredients except spinach. Bring to a simmer, then cover and cook, stirring occasionally, until vegetables are tender and the soup is thickened, about 30 minutes.
Stir in spinach and simmer until just tender, about 5 minutes. Add remaining 1/2 cup water or broth, if desired, for a thinner soup.

Hoppin' John Salad
Makes 4 servings
3 cups cooked long-grain rice
2 15-ounce cans black-eyed peas, drained and rinsed
1 cup chopped red onion
1 garlic clove, minced
1 cup chopped celery
2 tablespoons chopped fresh parsley
1 teaspoon salt
1/2 teaspoon black pepper
dash hot sauce
vegetable oil spray

Preheat oven to 350°F.
Combine rice, peas, onion, garlic, celery, parsley, salt, black pepper, and hot sauce in a casserole dish coated with vegetable oil spray. Bake uncovered for 20 minutes or until thoroughly heated.


Curried Lentil Soup
Makes about 2 1/2 quarts (10 1-cup servings)
1 cup dry lentils, rinsed
1 onion, chopped
2 celery stalks, sliced
4 garlic cloves, minced
1 teaspoon cumin seeds, or 1/2 teaspoon ground cumin
8 cups water or vegetable broth
1/2 cup dry couscous
1 cup crushed tomatoes
1 1/2 teaspoons curry powder
1/8 teaspoon black pepper
1 teaspoon salt, or to taste
Combine lentils, onion, celery, garlic, cumin, and water or broth in a large pot. Bring to a simmer, then cover loosely and cook until lentils are tender, about 50 minutes.

Stir in couscous, tomatoes, curry powder, and black pepper. Continue cooking until couscous is tender, about 10 minutes. Add salt to taste.








Parsnip Mashed Potatoes
Makes about 4 1-cup servings
These are absolutely the most delicious mashed potatoes and they’re nearly fat free! The garlic in this recipe adds flavor and many health benefits. Garlic contains two main medicinal compounds—allicin and diallyl sulphides—which can help boost the immune system and fight off cancer
3 garlic cloves
1 parsnip, peeled
2 large russet potatoes, peeled
3/4 cup water
1/2 cup unsweetened soy- or other non-dairy milk
1/2 teaspoon salt, to taste
1/8 teaspoon black pepper, to taste
Spread garlic in a medium pot. Cut parsnip into 1-inch chunks and place over garlic. Cut potatoes into 1-inch chunks and spread over parsnips. Add water. Bring to a low simmer. Cover pan, reduce heat to low, and cook until tender when pierced with a knife, about 25 minutes. Check occasionally, adding extra water a tablespoon at a time if pot becomes dry.
Mash with a potato masher or fork, then stir in enough non-dairy milk to obtain a creamy consistency. Add salt and black pepper.



Fiesta Salad
Makes 10 servings
This salad is a celebration of color and taste. It may be made in advance and keeps well for several days. It is nearly fat-free which is important when it comes to lowering cancer risk and improving survival.
3 15-ounce cans black beans, drained and rinsed, or 4 ½ cups cooked black beans
2 cups frozen corn, thawed
2 large tomatoes, chopped
1 large green bell pepper, seeded and chopped
1 large red or yellow bell pepper, seeded and chopped
1/2 cup chopped purple onion
3/4 cup chopped fresh cilantro (optional)
2 tablespoons seasoned rice vinegar
2 tablespoons cider vinegar or distilled vinegar
juice of 1 lime or lemon
2 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon crushed red pepper, or 1 pinch cayenne pepper
1/2 teaspoon salt, or to taste
Combine beans with corn, tomatoes, bell peppers, onion, and cilantro, if using. Whisk together remaining ingredients and pour over salad. Toss gently to mix.



Moroccan Chickpea Salad
1 can chickpeas, drained
1 cup diced pitted dates
2 carrots, diced or shredded
¼ cup black olives
Dressing:
2 tsp olive oil
3 Tbsp lemon juice
1 Tbsp agave nectar
½ tsp cumin
¼ tsp cinnamon
pinch cayenne pepper
salt and pepper
1. Combine the chickpeas with the dates, carrots and olives
2. Whisk together the dressing ingredients and pour over the salad. Mix well.



Asian Tofu
¾ cup vegetable broth
4 Tbsp hoisin sauce
2 Tbsp reduced sodium soy sauce
2 tsp rice vinegar
½ tsp hot chili oil
2 garlic cloves minced
1 tsp grated ginger
cooking spray
1 pound extra firm tofu, pressed and cut into 1-inch-thick slices
and cut into 1 inch thick slices
Garnish: Chopped scallions

1. In a bowl, combine all ingredients except cooking spray and tofu.
2. In a large skillet coated with cooking spray, heat the pan over medium heat. Add the tofu slices a few at a time and brown on both sides, about 2-3 minutes per side.
3. Remove the tofu from the skillet and add in the sauce.

[Margaret M.]

Southwestern Barley and Corn Salad
1 ¼ cups water
1/3 cup pearled barely
salt to taste
1 can red kidney beans
1 cup yellow corn kernels
(frozen and thawed or fresh cooked)
1 red pepper, diced
1 yellow pepper, diced
3 scallions, chopped
2 small tomatoes, diced
1 jalapeno pepper, minced
2 garlic cloves, minced
2 Tbsp minced cilantro

Dressing:
Juice of 1 lime
2 tsp olive oil
1 tsp dried oregano
½ tsp cumin

1. In a saucepan, bring the water to b oil. Add the barley, bring to another boil, lower the heat and simmer for
30-45 minutes until barley is tender.
2. Combine the beans, corns, red and yellow peppers, scallions, tomatoes, jalapeno pepper, garlic and cilantro
in a large salad bowl. Add the cooked barley. Toss well.
3. Whisk the dressing in a small bowl. Add to the salad, toss well. Season with additional salt and pepper.




Yams with Cranberries and Apples
Makes about 6 1-cup servings
This colorful blend of sweet and tart flavors is a perfect addition to any autumn meal.
2 yams
1 tablespoon olive oil
1 large green apple, peeled and diced
1 cup fresh or frozen cranberries
2 tablespoons maple syrup
1/2 cup orange juice
Preheat oven to 350°F.

Peel yams and cut into 1/2-inch cubes (you should have about 4 cups). Toss with olive oil and spread in a 9"×13" baking dish. Top with apple and cranberries.

Mix maple syrup and orange juice and pour over casserole. Cover and bake until yams are tender when pierced with a fork, about 1 hour.


Autumn Stew
Makes 2 1/2 quarts (10 1-cup servings)

1 1/2 cups water, divided
1 tablespoon reduced-sodium soy sauce
1 onion, chopped
1 red bell pepper, seeded and diced
4 large garlic cloves, minced
1 butternut squash (about 1 pound)
1 15-ounce can crushed tomatoes
1 1/2 teaspoons dried oregano
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 15-ounce can kidney beans, undrained
1 15-ounce can corn, undrained, or 2 cups frozen corn
Heat 1/2 cup of water and soy sauce in a large pot. Add onion, bell pepper, and garlic. Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.
Peel squash then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch cubes (you should have about 4 cups). Add to cooked onions along with tomatoes, 1 cup water, oregano, chili powder, cumin, and black pepper.
Cover and simmer until squash is just tender when pierced with a fork, about 20 minutes. Add kidney beans and corn and their liquids and cook 5 minutes longer.


No-Meat Loaf
Makes 12 slices
This savory loaf is delicious with Mashed Potatoes and Brown Gravy or as a sandwich filling. The vegetables need to be finely chopped, which can be easily accomplished with a food processor.
1 cup uncooked bulgur
1 1/2 cups boiling water
2 tablespoons water
1 small onion, finely chopped
1 medium carrot, shredded or finely chopped
2 celery stalks, finely chopped
1 pound mushrooms, finely chopped
1/2 cup finely chopped walnuts
1/3 cup potato flour
1/2 teaspoon dried marjoram
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon dried sage
1/4 teaspoon black pepper
3 tablespoons ketchup or barbeque sauce
1 tablespoon reduced-sodium soy sauce
4 teaspoons stone-ground mustard
vegetable oil spray
additional ketchup or barbeque sauce for topping

Place bulgur in a large bowl and pour 1 1/2 cups boiling water over it. Soak until bulgur is tender and most of the water is absorbed, about 15 minutes. Heat 2 tablespoons water in a non-stick skillet and add onion, carrot, and celery. Cook over medium-high heat for 3 minutes, stirring often. Stir in mushrooms and continue cooking, stirring occasionally, until vegetables are soft and mushrooms are brown, about 5 minutes.
Preheat oven to 350°F.
Drain any excess water off the bulgur. Add vegetables along with walnuts, flour, marjoram, garlic powder, salt, thyme, sage, black pepper, 3 tablespoons ketchup or barbeque sauce, soy sauce, and mustard and stir for 1 to 2 minutes, until the mixture holds together. Pat into a vegetable oil sprayed 5"×9" loaf pan and top with ketchup or barbeque sauce. Bake for 60 minutes. Let stand for 10 minutes before serving.


Easy Veggie Fajitas
Makes 6 servings
1/4 cup vegetable broth or water
1 onion, sliced into strips
1 teaspoon ground cumin
3 bell peppers (red, yellow, green, or a combination), seeded and sliced into strips
2 15-ounce cans black beans, drained and rinsed
6 whole-wheat tortillas
1 cup salsa
Heat broth or water in a non-stick skillet. Add onion and cook until translucent. Add cumin and bell peppers. Cook over medium heat until peppers are tender.

Heat beans in microwave for 1 minute.

Place tortilla in a large skillet over medium-low heat. Add 1/2 cup of heated black beans and 1/2 cup of the onion and pepper mixture. Fold tortilla in half, over the beans and vegetables, and cook for 3 minutes. Remove from heat and garnish with salsa. Repeat this procedure with the remaining 5 tortillas.




Curly Pasta Salad
Makes 6 to 8 servings

Make early to allow flavors to blend
1 12-ounce package dry rainbow rotini pasta
1 16-ounce package frozen chopped broccoli and cauliflower, thawed completely
1 cup sliced mushrooms
4 green onions, chopped
1 2-ounce jar chopped pimentos
1/2 cup cherry tomatoes, cut in half
1 cup fat-free honey-Dijon salad dressing
2 tablespoons soy sauce
freshly ground black pepper, to taste
1 dash Tabasco sauce (optional)

Cook pasta according to package directions. Drain and rinse under cool water. Place pasta in a large bowl. Add broccoli, cauliflower, mushrooms, green onions, pimentos, and tomatoes. In a small bowl, mix honey-Dijon dressing and soy sauce. Pour over salad and toss to mix well. Season with black pepper and Tabasco sauce, if using. Refrigerate at least 2 hours before serving.


Bean Burgers
Makes 6 burgers

1 cup cooked garbanzo beans
1 cup cooked brown rice
1/2 cup quick-cooking oats
1 celery stalk, finely chopped
1 small onion, finely chopped
1 garlic clove, minced
2 tablespoons reduced-sodium soy sauce
1 teaspoon paprika
1/4 teaspoon black pepper
vegetable oil spray
6 whole-wheat burger buns
6 tablespoons Tofu Mayo (see recipe below) or other dairy- and egg-free mayonnaise substitute
6 tablespoons stone-ground mustard
6 tablespoons ketchup
6 tomato slices
6 red onion slices
6 lettuce leaves

Drain garbanzo beans and mash coarsely. Mix with brown rice, oats, celery, onion, garlic, soy sauce, paprika, and black pepper.
Form into six patties. Cook in a vegetable oil-sprayed non-stick skillet over medium heat until lightly browned on both sides.
Warm up the buns, then spread with Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, and ketchup. Place a burger patty on each bun then top each with a tomato slice, onion slice, lettuce leaf, and top bun.

Tofu Mayo
Makes about 1 1/2 cups
1 12.3-ounce package firm or extra-firm silken tofu
3/4 teaspoon salt
1/2 teaspoon sugar
1 teaspoon Dijon mustard
1 1/2 tablespoons lemon juice
1 1/2 tablespoons seasoned rice vinegar

Combine tofu, salt, sugar, mustard, lemon juice, and vinegar in a food processor or blender, and process until completely smooth, 1 to 2 minutes. Chill thoroughly before using.


Sweet and Sour Stir-Fry
Makes 8 servings
1/3 cup ketchup
1/3 cup cider vinegar
1/3 cup brown sugar
2 tablespoons cornstarch
1 tablespoon diced canned chipotle peppers
1/4 teaspoon crushed red pepper
1/2 cup water
2 teaspoons toasted sesame oil
1 8-ounce package seitan, cut into strips
1 red bell pepper, seeded and thinly sliced
1 medium zucchini, thinly sliced
1 cup thinly sliced onion
2 cups mushrooms
2 cups snow peas
8 cups cooked basmati or jasmine rice
Combine ketchup, vinegar, sugar, soy sauce, cornstarch, pepper flakes, and water in a small bowl. Stir to mix, then set aside.

In a large skillet or wok, heat oil and add onion. Cook over high heat, stirring often, until onion begins to soften, about 3 minutes. Add mushrooms and cook 3 minutes

Add seitan to mushrooms along with bell pepper, zucchini, and snow peas. Cook over medium-high heat, stirring constantly, until vegetables are just barely tender, about 3 minutes. Add reserved sauce mixture and cook, stirring constantly, until clear and thickened, about 2 minutes. Serve over cooked rice.


Creamed Corn Soup
1 onion, chopped
2 cups vegetable broth
2 carrots, chopped
1 small sweet potato, chopped
1.5 bags of frozen organic corn
1 cup vanilla oat milk
1/2 tsp turmeric
sea salt and pepper to taste

Saute onion on medium heat in a bit of vegetable broth until soft. Add the rest of the broth, carrots and sweet potato. Cook for about 10 minutes or until vegetables are soft. Add frozen corn, oat milk and tumeric. Continue cooking for another 10 minutes. Remove from stove and puree in blender. Add salt and pepper to taste.





Corn Salsa
Makes 4 ½ cups
1 cup fresh or frozen corn
2 medium tomatoes, chopped
¼ cup chopped red onion
½ cup chopped green bell pepper
½ cup chopped orange bell pepper
10 fresh basil leaves, chopped
Juice of 1 lime
3 tablespoons rice or cider vinegar

If using fresh corn, blanch in boiling water for 3 minutes and rinse in cold water. If using frozen corn that is not thawed completely, blanch in boiling water for 2 minutes and drain. In a large bowl, combine all ingredients and set aside for 15 to 20 minutes to allow the flavors to develop. Serve at room temperature.


Lemon Crème

Makes 4 servings
1 package (12.3 ounces) reduced-fat extra-firm silken tofu
1/3 cup Grade A (light) maple syrup or agave nectar
3 tablespoons fresh lemon juice
1 tablespoon grated lemon peel

Blend the tofu, maple syrup or agave nectar, lemon juice, and lemon peel until very smooth in a blender or food processor. Refrigerate in a covered container until chilled.

[dirdyweeker]

Some lovely recipes Margaret M. Specially fancy doing the meat free meat loaf and Un Apple pie.
Thanks.