DINNER
Pasta with Kale and Olives
Ingredients 1 medium onion, chopped 1/4 cup vegetable broth or water 1 bunch kale, cut or torn into approximately one-inch pieces (about 5 cups chopped) 1/2 cup pitted and sliced Kalamata olives 1 tablespoon...
Mashed Potatoes
Ingredients 5 pounds of potatoes ¼ cup margarine or coconut oil 2 tablespoons of salt Directions 1. Cut potatoes into quarters (peeled or unpeeled) 2. Boil the potatoes until tender...
Cou-Cou (Caribbean Polenta)
Prep time: 40 minutes Serves: 6 Ingredients: 2 cup Yellow cornmeal 1⁄2 lb. Fresh okra 1⁄4 tsp Pepper 1⁄4 cup Non-hydrogenated margarine or vegan butter 1 tsp Salt 3 cup Water Directions: 1....
Moroccan Vegetable Stew with Sweet Potatoes
Prep time: 30 minutesServes: 6 Ingredients: 2 tsp Olive oil 1 cup Onions, chopped 1⁄2 cup Celery, diced 1⁄2 cup Green pepper, chopped 1 clove Garlic, minced 3 cup Reduced sodium vegetable...
Hot and Smoky Black Bean Stew
Prep time: 40 minutes Serves: 4 Ingredients: 2 Sweet green peppers 1⁄4 tsp Ground cinnamon 2 Sweet red pepper 28 oz. Canned tomatoes 1 tbsp Canola oil 2 -19 oz. Canned black beans...
Curried Vegetables Over Cous Cous
Prep time: 25 minutesServes: 4 Ingredients: 1 tsp Turmeric 1/4 tsp Cayenne pepper 1 cup Onion, thinly sliced 5-6 cup Cauliflower, cut into bite-size pieces 1 cup Reduced sodium vegetable broth 11/2...
Eggplant Parcels in Smoked Tomato Sauce
Prep time: 1 hour Serves: 4 Ingredients: Eggplant and filling 9 dried apricots, halved and soaked for a few hours 3 Tbsp (45ml) extra virgin olive oil 1 large, firm eggplant (be sure...
Vegetarian Chili
Prep time: 20 minutesServes: 6 Ingredients: 11⁄2 cup Cooked brown rice 2 cloves Garlic, minced 1 tbsp Canola oil 2 Green peppers, diced 1 Onion, diced 3 Stalks of celery, diced 2...
Mushroom and Tofu Fettuccine
Prep time: 15 minutesServes: 4 Ingredients: 8 oz. Dried fettuccine (or 6oz. fresh) 1 tbsp Olive oil 4 oz. Firm tofu, drained and cut into small cubes 3 oz. Shitake or button...
Lentil Burgers
Prep time: 40 minutesServings: 4 Ingredients: 1 Can of lentils, drained 2/3 cup Rolled oats 1⁄4 cup Onions, chopped 1⁄4 cup Celery, chopped 1/3 cup Water 1 tsp Worcestershire sauce (or vegan...
Crispy Fish Sandwich
Prep time: 20 minutesServes: 6 Ingredients: 1 lb. Fresh or frozen fillets (sole, perch or tilapia) 1 Egg, beaten 1 tbsp Water Crispy Coating 1 cup Corn flakes, crushed 1⁄2 tsp Dry...
Day After Turkey Tortillas
rep time: 15 minutesServes: 6 Ingredients: 2 cup Cooked white pea beans 2 cup Cooked turkey meat, diced 1 cup Medium or hot chunky salsa 11⁄2 cup Monterey jack or cheddar cheese,...
Skewered Chicken Strips with Peanut Marinade
Prep time: 10 minutesServes: 4 Ingredients: 4 Boneless, skinless chicken breast halves (about 4oz. each) Marinade 2 tbsp Fresh lime juice (about 1-2 med. limes) 1 tbsp Low-fat peanut butter 1 tbsp...