-
meal ideas
I'm not sure where to post this but I thought I'd share some recipes I found that I think look LE friendly. None of them are actually my own recipes, they're just from cookbooks I own. I'll include nutrition info where available and make changes when needed to make it more pink friendly.
Cauliflower Tabbouleh
(serves 6)
1 large head cauliflower
3 tablespoons olive oil (you could use a pink friendly oil like canola or safflower instead)
1 tsp curry powder
1 small bunch parsley, stems discarded
1/2 seedless cucumber, peeled and chopped (1 1/2 cups)
1 cup chopped tomato or 1 (14 oz.) can diced tomatoes drained
1 medium onion, finely chopped (3/4 cup)
1/3 cup lemon juice
1/2 tsp black pepper
iceberg lettuce
Pulse cauliflower in food processor until small pieces formed. Heat 1 tbsp oil in a skillet over med-high heat. Add curry powder then cauliflower. Cook about 10 min. until tender. Let cool. Chop parsley in food processor for 15 seconds. Mix cauliflower, parsley, cucumber, tomato, and onion in large bowl. For dressing, whisk 2 tbsp oil, lemon juice, pepper in small bowl. Pour over veggie mixture and toss. Serve over iceberg lettuce.
Roasted Peppers Stuffed with Squash and Rice
(serves 4)
1/2 cup cooked white rice
5 large bell peppers (any color)
2 tsp oil
2 medium (peeled) yellow squash or zucchini, chopped
1 small onion, diced
1 large tomato, chopped
1/2 cup tomato sauce (use plain unsalted)
1/2 cup grated parmesan cheese
3 tbsp fresh basil
1/8 tsp black pepper
Preheat oven to 400 degrees F. Bring large pan of water to a boil. Add in peppers with tops, seeds, and membranes removed. Boil about 4 min. until softened, remove from pan. Chop remaining bell pepper and cook over med-high heat with squash and onion and the oil. Cook about 5 min. and add cooked rice, tomato and tomato sauce. Heat through and add parmesan, black pepper, and basil. Spray large baking pan with cooking spray. Fill the bell peppers with 1/2 cup rice mixture. Arrange in baking dish and bake 25-30 min.
More to come in a bit!
-
-
Roasted Ratatouille Wraps
(serves 6)
6 cups assorted veggies cut into 1 inch chunks (ex. eggplants, squash, zucchini, mushrooms, bell peppers)
2 tbsp. oil
1 jar pasta sauce (make your own to lower sodium content)
6 low-fat flour tortillas (or corn tortillas or even a wrap)
1 1/2 cups low-fat shredded mozzarella cheese
Preheat oven to 400F. Line jelly roll pan with nonstick foil and toss veggies with the oil. Roast, stirring once, 35 minutes or until tender. In a large skillet over med. heat add veggies and sauce and stir occasionally for 5 min. until heated through. Spoon mixture over tortillas then sprinkle with cheese. Roll.
Per serving: 297 cals, 9g fat, 11g protein, 471mg sodium
Roasted Veggie Tacos
(serves 6)
1 cup sliced mushrooms
1 medium red bell pepper, cut lengthwise into eighths
1 medium zucchini, cut into 1/4 inch slices
1 tbsp taco seasoning (make your own salt free version)
1 cup shredded low fat cheddar
12 yellow corn tortillas
Preheat oven to 425F. Spray jelly roll pan with nonstick spray or use parchment paper. Place veggies in a single layer on pan. Spritz with nonstick spray. Sprinkle with taco seasoning and bake 20-25 min. until tender, turning veggies once. Spoon veggies into taco shells and sprinkle with cheese.
Per serving: 167 cals, 5g fat, 8g protein, 140mg sodium
Linguine with Herbs and Tomatoes
(serves 4)
9 oz. linguine pasta
2 tbsp oil
2 cups chopped tomatoes (if using canned, use no salt added)
1/4 cup chopped green onions
2 tbsp chopped basil
1/8 tsp black pepper
parmesan cheese
Cook linguine according to package directions, drain and keep warm. Heat oil in large skillet over med-high heat. Add tomatoes, cook 3 min. until softened, stirring frequently. Stir in onions, basil, and pepper. Add pasta to skillet and toss with tomato mixture. Sprinkle each serving with 1 tbsp. parmesan cheese.
per serving: 316 cals, 9g fat, 11g protein, 90mg sodium
-
I love cauliflower! I've been using it quite a bit. I love chopping it up, spraying it with a quick spritz of canola oil and roasting it until crispy. It satisfies my crunchy cravings!
-
Last one!
Penne and Roasted Vegetables with Balsamic Vinaigrette
Veggies---
2 cups zucchini, peeled and cut into 1/2" thick rounds
2 cups eggplant, peeled and cut into 1" chunks
1 roma tomatoes, quartered
1 cup red bell pepper, seeded and cut into chunks
1 cup asparagus, trimmed, cut into 1 1/2" pieces
Vinaigrette--
2 Tbsp balsamic vinegar
1 Tbsp. oil
1 Tbsp. minced fresh oregano
Pasta---
6 oz. penne pasta
1 oz. goat cheese crumbled (use reduced fat if possible)
Preheat oven to 425F and line baking sheet with foil. Toss veggies with 2 tbsp oil and pepper in a large bowl. Transfer to baking sheet and roast 20-25 minutes or until tender. Meanwhile bring a large pot of water to a boil and cook pasta, drain. Whisk vinegar and 1 tbsp oil and oregano together, set aside. Toss pasta, veggies, vinaigrette, and cheese together.
Per 1 1/2 cups: 222 cals, 9g fat, 17mg sodium, 7g protein
