- roughly chopped parsley
- prepared balsamic vinaigrette or Italian dressing
- lemon juice
- Ground black pepper to taste
Try layering shredded roasted chicken, pulled pork, or sliced skirt steak with the onions and peppers in these quick and easy stovetop quesadillas. For vegetarians, sautéed mushrooms are a great addition, too
- extra virgin olive oil*
- Salt and pepper to taste
- grated Monterey Jack cheese*
- flour tortillas*
- butter*
- Chopped lettuce
- salsa*
- sour cream
- guacamole
For a shortcut, use 4 1/2 cups no-salt-added canned beans instead of soaking and boiling dried beans; be sure to rinse and drain canned beans thoroughly before using.
- blackstrap molasses
- vegan Worcestershire sauce
- German mustard
- tomato paste
- apple cider vinegar
Walnuts add a little crunch and brown rice takes the place of bread crumbs making these savory vegetarian burgers a great gluten-free meal. Serve with a green salad or cooked greens.
- extra virgin olive oil
- chopped celery
- chopped button mushrooms
- finely chopped walnuts
- finely chopped parsley
- chopped fresh thyme
- sea salt
- ground black pepper
Nutrients per serving:
Calories: 254
Fat: 4g
Cholesterol: 0mg
Carbohydrate: 45g
Sodium: 489mg
Protein: 14g
Total dietary fiber: 14g
- * 1 1/2 pounds dried black beans
- * 3 teaspoons corn or canola oil
- * 1 bay leaf
- * 4 teaspoons ground cumin
- * 1 tablespoon sweet paprika
- * 1/2 teaspoon cayenne pepper
- * 2 tablespoons chili powder
- * 1 teaspoon oregano
- * 1/2 teaspoon honey
- * 1/2 teaspoon salt
- * 1/2 teaspoon freshly ground black pepper
- * 1 tablespoon cider vinegar
Portobello caps make excellent mini casseroles. Here, they hold a tomato, cheese and olive stuffing that grills up to a smoky perfection. Serve them with whole-wheat couscous and a mixed green salad for an easy meal.
*Per serving: 122 calories; 8g fat (2g sat, 4g mono); 9mg cholesterol; 8g carbohydrates; 7g protein; 2g fiber; 338mg sodium; 431mg potassium.
Nutrition bonus: Vitamin C (25% daily value), Potassium (17% dv), Calcium (15% dv).
*To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.
- * 2/3 cup chopped plum tomatoes
- * 1/2 cup shredded part-skim mozzarella cheese
- * 1/4 cup chopped Kalamata olives
- * 1 teaspoon minced garlic
- * 1/8 teaspoon freshly ground pepper
- * 2 tablespoons lemon juice
- * 2 teaspoons reduced-sodium soy sauce
- Pastry:
- plain wholewheat flour
- salt
- baking powder
- soya oil
- water
- Filling:
- grated ginger
- ground cumin
- ground coriander
- Salt and freshly ground pepper
- white wine vinegar
- finely minced shallot
- Dijon mustard
- kosher salt
- freshly ground black pepper
- Filippo Berio Extra Virgin Olive Oil
- mixed salad greens
- shredded cooked chicken breast
- whole wheat wraps
- French bread
- goat cheese
- Roasted red and yellow peppers
- Optional additions:
- medium tomato diced
- crumbled blue cheese
- finely chopped onions
- dried quinoa
- extra virgin olive oil
- water
- Salt and pepper
- Freshly chopped parsley for garnish
- sugar
- rice wine vinegar
- whole wheat flour
- crushed cornflakes
- crumbled crisp bacon
- ⅓ cup oil
- Kosher salt and freshly ground black pepper to taste
- mixed greens