Vegetarian Recipes: Cheese Eggplant Squash Bake, Stuffed Tomatoes, Stuffed Zucchini
Cheesy Eggplant Squash Bake
Chopped Salad in a Pocket
Summer squash, broccoli, and tomatoes are tossed with dressing and put in a hummus-lined pita for this vegetarian sandwich recipe.
YIELD: 4 pita pockets
CARB GRAMS PER SERVING: 31
1 cup chopped yellow summer squash and/or zucchini
3/4 cup chopped broccoli
2 plum tomatoes, seeded and chopped (about 2/3 cup)
8 pitted kalamata or ripe olives, chopped
2 tablespoons snipped fresh flat-leaf parsley or regular parsley
2 tablespoons bottled fat-free Italian salad dressing
2 6 – 7 whole wheat pita bread rounds, halved crosswise, or four 6- to 7-inch whole wheat flour tortillas
1/2 cup Spicy Hummus (below)
1. In a medium bowl, combine squash, broccoli, tomatoes, olives, and parsley; toss with salad dressing. Divide among six airtight storage containers or resealable plastic bags. Cover or seal and chill overnight.
2. Spread the inside of each pita bread half or each tortilla with 2 tablespoons of the Spicy Hummus. If using tortillas, fold each in half. Wrap pita bread or tortillas in plastic wrap or place each in a covered storage container.
3. For each serving, pack a container with vegetable mixture and a pita or tortilla in an insulated container with an ice pack. Serve within 5 hours.
4. To serve, unfold tortilla if using. Add vegetable mixture to pita or tortilla. Fold or roll tortilla if using. Makes 4 pita pockets.
Spicy Hummus Recipe
IELD: 1-1/3 cups
1 15 – 19 ounce can navy or cannellini beans (white kidney beans), rinsed and drained
1/4 cup bottled fat-free Italian salad dressing
1 tablespoon spicy brown mustard
1. In a food processor, combine navy or cannellini beans (white kidney beans); Italian salad dressing; and brown mustard. Cover and process until smooth and spreadable. (Or mash beans with a potato masher or fork. Stir in salad dressing and mustard.) Transfer to an airtight storage container. Cover and chill for up to 1 week. Makes 1-1/3 cups.
Credit: Recipe from http://www..diabeticlivingonline.com
2 large zucchini, or 1 lb baby zucchini, cut into 1/2-inch pieces
4 cloves garlic, roughly chopped
2 tablespoons olive oil
1/2 pound bow-tie pasta
1/2 pound asparagus, cut into 2-inch pieces
1 cup frozen peas
1/4 cup chopped chives
3 tablespoons chopped flat-leaf parsley
1 tablespoon lemon zest
1/2 cup grated Parmesan
1. Heat oven to 400 degrees F. Toss zucchini and garlic with 1 tbsp olive oil. Spread mixture evenly on a rimmed baking sheet and roast, stirring once, until zucchini is tender, about 15 min.
2. Meanwhile, cook pasta according to package directions, adding asparagus and peas 3 to 4 min before it’s done. Drain, reserving some pasta water, and transfer to a large bowl.
3. Toss pasta mixture with the zucchini, garlic, chives, parsley, zest, Parmesan and 1 tbsp olive oil. Add 2 to 4 tbsp of reserved pasta water. Top with extra Parmesan. Makes 4 servings.
Credit: Recipe from http://www.lhj.com
Chicken with Creant Penne Pasta
**Recipe is for already cooked roasted chicken. My suggestion is pick up the already seasoned prepared chicken at your local grocery.
•2 1/2 cups penne pasta, cooked as directed
•4 tablespoons low-fat buttery spread
•1 garlic clove, crushed
•1/3 cup onion, sliced
•4 tablespoons flour
•1 (15 oz.) can or 2 cups chicken broth
•1/2 cup sour cream, yogurt, or milk
•1/4 teaspoon salt
•1/8 teaspoon pepper
•2 roasted chicken breasts, cut into bite size pieces
•red pepper flakes, optional
•grape tomatoes, sliced, optional
While the penne is cooking, melt butter or margarine in a medium sauce pan. Cook garlic and onions, over medium heat, until onions have softened. Add flour and cook 1 to 2 minutes, stirring constantly.
Stir in broth, stirring frequently until sauce comes to simmer. Remove from heat. Stir in sour cream until it has melted. Season with salt and pepper.
My version is very basic compared to the recipe above.
Purchase the roasted prepared chicken.
Package of Penne Pasta
Jar of your favorite cream gravy
Prepare each as directed on the packaging.
1. Remove tops, membranes, and seeds from sweet peppers. Chop enough tops to make 1/3 cup; set aside. If necessary, cut a thin slice from the bottom of each pepper so they sit flat. In a medium bowl stir together rice and undrained beans; spoon into peppers. Pour tomato sauce into the bottom of a 4 1/2-, 5- or 6-quart slow cooker; stir in reserved chopped pepper and onion. Place peppers, filled side up, in cooker.
2. Cover and cook on low-heat setting for 6 to 6 1/2 hours or on high-heat setting for 3 to 3 1/2 hours.
3. To serve, transfer peppers to serving plate and cut in half, if desired. Spoon tomato sauce over peppers and sprinkle with cheese.
Makes 4 stuffed peppers.
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