You won't miss the meat in these vegetarian dishes

Wednesday, February 16, 2011

Over the past couple of weeks I have shared recipes with you from new cookbooks and have put aside several recipes people have sent in. Cheryl Mothes frequently sends in vegetarian recipes hoping we will give them a try and embrace a meat free lifestyle. These recipes sound so good, I am sure we would not even miss the meat. This would be a great way to start the new year and healthy change in living and dining.

Simple Vegetarian Quiche

1 1/2 cups Egg Beaters, all whites

1/2 cup skim milk

1 cup low-fat mozzarella cheese

1 cup sliced mushrooms

1 cup chopped broccoli

1 teaspoon Mrs. Dash, or your favorite seasonings

1 deep dish frozen pie crust

Take the pie crust out of the freezer to thaw. Place it on a cookie sheet to avoid oven spills and place the mushrooms and broccoli in the pie shell. Mix the Egg Beaters, milk, cheese and seasoning in a bowl and pour over the vegetables. Bake at 400 degrees for 45 minutes. If you want this to be much lower in calories and fat, skip the pie crust and spray a pie plate with non-stick coating, then fix as above. You can add onions and peppers, or substitute asparagus or spinach for the broccoli.

Spinach and Gruyere Frittata

3 teaspoons olive oil

1/2 cup thinly sliced shallots

2 packed cups baby spinach

6 large eggs plus 2 large egg whites or 2 cups Egg Beaters

1 tablespoon soy milk, or skim milk

1/4 teaspoon pepper

Pinch of ground nutmeg

1/2 cup grated gruyere cheese

Saute shallots in 1 teaspoon of olive oil, until soft and slightly golden, in an oven-proof skillet. Add spinach and saute until wilted, about one minute. Transfer to a plate and let cool. In large bowl, whisk together the eggs, egg whites, milk, pepper, nutmeg and 5 tablespoon of the cheese. Heat the skillet, adding remaining olive oil and pour in the egg mixture. Arrange spinach and shallots over the top. Reduce heat to medium-low and cook, without stirring, until edges begin to set, about 3 minutes. Cover and continue cooking 5 minutes or until eggs are almost set. Sprinkle remaining cheese over the top and place under your broiler until the eggs are set and top is golden and lightly puffed, about 3 minutes. Remove from oven and run a knife around the edges to loosen; slice into wedges.

Vegetarian Smoky Chik'n Paprika

2 teaspoons canola oil

1 bag Morningstar Farms Chik'n strips (found in the frozen section)

1/2 teaspoon salt

1/4 teaspoon ground pepper

2 medium red bell peppers, cored, seeded and thinly sliced

1 large onion, halved and thinly sliced

1 tablespoon minced fresh garlic

1 tablespoon smoked sweet paprika

1/2 cup apple juice

1 cup canned crushed tomatoes

1/2 cup vegetable broth

1 teaspoon flour

1/2 cup reduced fat sour cream

2 tablespoons fresh dill

2 teaspoons fresh lemon juice

Cooked whole-wheat orzo pasta

Heat a 12-inch non-stick skillet over medium-high heat. Add the oil, peppers and onion to the skillet. Saute, stirring occasionally until softened, 6 to 8 minutes. Add the garlic, juice and paprika, stirring frequently until nearly evaporated. Add the tomatoes and broth and simmer. Add the package of chik'n strips to heat. In a small dish, whisk the flour into the sour cream. Slowly add to the sauce and simmer 3 minutes. Stir in the dill and lemon juice and season to taste with salt and pepper. Serve over the cooked pasta.


Jodi Thompson sent in a couple of recipes she would like to share with you. This French toast sounds delicious.

Chocolate and Strawberry-Stuffed French Toast

3 eggs

1 1/4 cups nonfat milk

1/2 teaspoon vanilla extract

1/4 cup part-skim ricotta cheese

8 slices of whole-wheat sandwich bread, crusts removed

1 (8-ounce) container strawberries, hulled and sliced

4 teaspoons bittersweet chocolate chips

Cooking spray

2 teaspoons confectioners' sugar

In a large bowl, whisk together the eggs, milk and vanilla. Set aside. Place 1 tablespoon of ricotta in the center of 4 of the pieces of bread and spread around slightly. Top with about 6 slices of strawberries and a teaspoon of chocolate chips. Cover each with another piece of bread to make a sandwich. Spray a large nonstick skillet or griddle with cooking spray and preheat. Carefully dip each of the sandwiches into the egg mixture until completely moistened. Then place on the skillet and cook over a medium heat for 3 to 4 minutes per side, until the outside is golden brown and the center is warm and chocolate is melted. Transfer to serving places. Top with remaining strawberries and sprinkle with confectioners' sugar.

Moroccan Chicken Stew

2 tablespoons olive oil

8 skinless, bone-in chicken thighs (about 2 pounds)

2 medium red onions, sliced (about 2 cups)

1 large green pepper, cut into 1-inch pieces (about 1 1/2 cups)

2 cloves garlic, finely chopped

1 teaspoon ground cinnamon

1 tablespoon curry powder

1 can (10 3/4 ounces) condensed tomato soup

1/3 cup golden raisins

1 can (about 15 ounces) chickpeas (garbanzo beans), rinsed and drained

1/3 cup slivered almonds, toasted

Heat the oil in a five-quart saucepot over medium high heat. Add the chicken in batches and cook until well browned on both sides. Remove the chicken from the saucepot.

Reduce the heat to medium. Add the onions, pepper and garlic and cook for 5 minutes or until they are tender-crisp. Add the cinnamon and curry and cook and stir for 1 minute.

Stir in the soup and heat to a boil. Return the chicken to the saucepot. Reduce the heat to low. Cover and cook for 15 minutes. Stir the raisins and chickpeas in the saucepot. Cook for 10 minutes or until the chicken is cooked through. Stir in the almonds.

Have a great week, and until next time, happy cooking.

Susan McClanahan is administrator at the Cape Girardeau Senior Center. Send recipes to her at or by mail at P.O. Box 699, Cape Girardeau, MO 63701. Recipes published have not been kitchen-tested by Southeast Missourian staff.

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