Category Archive: Entrees

MIXED-BEAN CHILI WITH TEMPEH

      Ingredients Cooking spray 1 1/2 cups chopped onions 1/2 cup chopped bell peppers 3 oz. tempeh, crumbled 1 15 oz. can soybeans 1 15 oz. can pinto beans 1 141/2… Continue reading

TOFU VEGETABLE SAUTE

Ingredients Cooking spray 1 14-oz. firm tofu, cut into 1/2-inch cubes 1 clove garlic, minced 1 Tbsp. sesame oil 1 Tbsp. low sodium soy sauce 3 cups sliced bok choy 2 cups sliced carrots 1/4… Continue reading

SEITAN WITH TERIYAKI AND GREEN ONIONS

Ingredients 6 oz. teriyaki seitan 1/4 cup chopped green onions 1 minced garlic clove 1 Tbsp. canola oil 1 tsp. dried cilantro 1 Tbsp. toasted sesame seeds Directions Preheat oven to 350 degrees. Cut seitan… Continue reading

TOFU BEER BURRITOS

Ingredients 1 10 1/2 oz. package extra-firm tofu, drained and cut into cubes 1 tsp. ground cumin 1 tsp. chili powder 2 Tbsp. beer 2 tsp. vegetable oil 1 cup sliced onions, separated… Continue reading

Greek Pasta

Ingredients 4 cups vermicelli pasta, cooked (look for whole wheat or spinach) ½ cup whole black olives 1 cup sun-dried tomatoes, chopped 1 Tbsp. extra-virgin olive oil 1 Tbsp. red wine ½ tsp.… Continue reading

BLACK BEAN BURGERS

Ingredients 1 can black beans, rinsed and drained 1 tsp. chili powder ¼ cup red onion, chopped 1 egg white, slightly beaten 1 tsp. garlic, minced 1 tsp. fresh ground black pepper 1… Continue reading

ENJOY A HEALTHY BEEN BURRITO

Start with a whole wheat tortilla. Fill a warm tortilla with fiber-rich beans and brown rice. Sprinkle with shredded low-fat cheese and a dollop of salsa. Heat and enjoy! You can even serve with… Continue reading

Chicken and Broccoli With Curry

                      Ingredients 1 cup uncooked brown rice 2 cups water 2 tsp. sesame oil 2 cups red onion, sliced 1 cup red bell… Continue reading

Fish Tacos

Ingredients 3 oz. pollock (any white, firm fish) 1 tsp. margarine 2 cups cabbage, shredded ¼ cup yellow onion, diced 1 Tbsp. fresh lemon juice ½ tsp. black pepper ½ tsp. garlic powder… Continue reading

Chicken Yogurt Casserole

Ingredients cooking spray 6 3-oz. chicken breasts, boneless, skinless 1 cup carrots, sliced 1 cup peas 2 cups nonfat plain yogurt ¼ cup 1% low fat milk 1 tsp. paprika 1½ cup corn… Continue reading

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