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vegetarian recipes

Yogurt and Brown Rice Casserole

This  recipe is one of  my favorites.  Not only do I get to use up my leftover chicken and raw vegetables from meals I made earlier in the week, I can also sneak in yogurt and brown rice, two super healthy foods that I want to encourage the kids to eat.  This creamy casserole recipe is frugal, it is good for you and just plain yummy.  Use whatever leftover vegetables you have on hand, red or yellow peppers, mushrooms, broccoli or cherry tomatoes are just as delicious as the green pepper I usually use.  If you are vegetarian, use black or red kidney beans instead of the chicken. If you have leftover ham, by all means, throw it in!  Happy cooking.

Ingredients:

2 cups low fat plain yogurt

1/2 cup chopped green pepper

1/4 cup chopped cooking onion

1 heaping teaspoon chopped garlic in oil

1 cup of cooked shredded or cubed chicken, ham, or beans

3 tbsp ketchup

1/2 tsp crushed dried oregano or  1 tbsp fresh finely chopped oregano

1/4 tsp freshly ground black pepper

1 cup low fat ricotta cheese

1 cup bread crumbs (I use the stale slices of bread if there are any left from my homemade whole wheat bread)

1/2 cup grated Parmesan cheese

1 tbsp butter, melted

Method:

Preheat oven to 350 degrees Fahrenheit. Use a large bowl and combine yogurt, green pepper or other vegetable, chicken, ketchup, oregano and pepper, then carefully stir in brown rice.  Use a large spoon to put half this mixture in the bottom of a 6 cup (1.5L) greased casserole. Cover with ricotta cheese. Spoon the remaining rice/meat mixture over the top.  In a small bowl, mix together the bread crumbs, parmesan cheese and butter, and sprinkle over the casserole.  Shake dried parsley or snips of fresh parsley over  the top.  Bake in the oven for about 30 minutes or until it is bubbling and the top is golden brown.

Serve this with a dark green leafy salad and fresh fruit for dessert for a well-rounded family meal.

This recipe makes four generous servings.  Each serving has 430 calories, 4 grams of dietary fiber, 44 grams of carbs, 15 grams of fat, and 31 grams of protein when made with green pepper and chicken.

 

 

 

 

Casserole Recipes

Source: mealtime.org

Casserole dishes recipes have been popular since the turn of the century.  A great way to use up the odds and ends in your pantry and refrigerator, delicious casserole dishes are also popular with working mothers who rely on freezer dinners to get them through the busy week.  Here are two delicious and filling vegetarian casserole recipes to try for your next Meatless Monday, and by all means, experiment with spices and vegetables to find your own perfect casserole recipe.

Black Bean Casserole

Ingredients:

1 cup chopped onion
1 tbsp vegetable oil
1 19 ounce can of diced tomatoes OR 1/2 can diced tomatoes and 3/4 cup medium salsa

1 14 oz, can of black beans, drained and rinsed
1 cup whole kernel corn
1 tbsp chili powder
3/4 cup cornmeal
1 cup 2% milk
2 eggs
1 1/2 cups shredded old cheddar cheese

Method:

Over medium-high heat,
cook onion in oil in a large saucepan for three minutes.
Add canned tomatoes, beans, corn and chili powder and
reduce heat to low.  Simmer for about one hour uncovered until
slightly thickened, and stir it three to four times while cooking.
Pour thickened mixture into a 13 by 9 inch lasagna dish and sprinkle
cornmeal over the top.  Use a small bowl to whisk together the milk and
eggs and pour over the cornmeal.  Spread shredded cheese over the top.
Bake for about an hour (check at 50 minutes).

This recipe freezes very well, and actually tastes better the following
day.  It makes 6 hearty servings.  Each serving has 350 calories, 7 grams
of dietary fiber, 14 grams of fat, 42 grams of carbs and 18 grams of protein.

To make this a full meal, serve it with a mixed green salad and whole wheat bread.

Black bean casserole recipes are a great way to introduce vegetarian dishes to non-vegetarians.  Chili powder, cheese and beans are a tasty and economical team.

 

Brown Rice Vegetarian Casserole

Ingredients:

3 cups and 3/4 cup water
1 cup brown rice
1 cup diced celery
1/2 cup chopped onion
2 tbsp extra virgin olive oil
1 19 ounce can of diced tomatoes or 1/2 can of tomatoes and 3/4 cup salsa
2/3 cup sliced black olives
2 tbsp all-purpose flour
2 tsp chili powder
1 tsp salt
1/4 tsp garlic powder
1 cup green peas
2/3 cup low fat shredded cheddar cheese

Method:

Boil 3 cups of water in a large pot and cook brown rice according to directions.
(It can take anywhere from 20 minutes to 40 minutes depending on whether you are
using real brown rice or Uncle Ben’s brown rice.)

In a separate medium sized pot, heat oil and sautee celery and onion until they
are tender and translucent.  It should take about three to five minutes. Add tomatoes
and salsa (if you are using it) and the olives and bring mixture to a boil.  In a small
bowl mix flour and seasonings into 3/4 cup of water. Stir this into the big pot, and cook
until it has thickened (about three to five minutes.) Then add peas.

Preheat oven to 350 degrees F.  Pour half the sauce mixture into a 2 L or 8 cup casserole dish. Cover with the cooked brown rice. Cover with the leftover vegetable sauce and sprinkle cheese over the entire dish.  Bake for about 25 minutes or until the cheese is bubbling and the casserole is heated through.  This recipe makes 6  good sized servings and freezes well.  Each serving has 294 calories, 5 grams of dietary fiber and 12 grams of fat. It has 40 grams of carbs and 9 grams of protein.