Vegetarian

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Grilled Summer Vegetables Panini

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Yield: 1 1x
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Description

For a twist on a typical grilled cheese, make an Italian Panini sandwich with colorful summer grilled vegetables.

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Ingredients

1 slice sourdough bread, cut in half

1 tsp. olive oil

Balsamic vinegar glaze

2 slices Havarti, mozzarella, pepper Jack or your favorite cheese

Summer Grilled Vegetables (see recipe under vegetables)

Instructions

  1. Heat Panini maker or a frying pan sprayed with olive oil spray.
  2. Drizzle olive oil and balsamic vinegar glaze on sourdough bread.
  3. Top one half of bread with cheese and Summer Grilled Vegetables and top with other half of bread.
  4. Grill in Panini maker for about 5 minutes or in frying pan for about 3 minutes on each side. (Careful turning sandwich over so all the vegetables do not fall out).

Notes

Serves:  1

Calories:  430

Grams Carbohydrate: 30

Grams Protein:  21

Grams Fat:  17

Equivalents:  1 ½ Starches, 2 Medium fat Proteins, 1 Vegetable, 1 Fat

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Challah French Toast with Berries

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD adapted from Westville, NYC
  • Prep Time: 20 minutes or overnight
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 10
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Description

This decadent French toast made with Challah bread and low fat milk is a sweet start to the day.

Ingredients

1 loaf Challah Bread – a couple days old or if fresh let it sit out a few hours

6 large eggs

1 cup 1% milk

¼ cup half & half

2 teaspoons brown sugar

½ teaspoon vanilla extract

½ teaspoon powdered cinnamon

½ teaspoon salt

Toppings:

  • Powdered sugar
  • Strawberries, washed, hulled and sliced into ¼ inch slices
  • Blueberries
  • Maple syrup

 

Instructions

  1. Cut the Challah into 10, ½ inch slices.
  2. Whisk together the eggs, milk, half & half, brown sugar, vanilla extract, cinnamon, and salt in a large mixing bowl.
  3. Pour the batter into a rectangular baking dish for dipping. (you will need one dish for dipping the bread and a second to hold the prepared slices and if you would like to store overnight).
  4. Place two or three slices in the batter at a time. Turn a few times, press down lightly to get the batter into the bread and remove to the second dish.
  5. Repeat until you have soaked all the bread and removed to the second baking dish.
  6. Pour the remaining batter from the dipping dish over the bread.  The bread will absorb the excess.  Can store in the fridge overnight or up to 2 days.
  7. Preheat oven to 275 degrees and place a full sheet pan on the top shelf of the oven.
  8. Heat our griddle or non-stick pan on med-high heat.  Coat with butter spray.
  9. Add battered Challah to the pan.
  10. Lower the heat to medium.  Flip battered Challah after 2-3 minutes and when golden brown.
  11. After 2 minutes on the other side, remove each piece to the oven, keeping the flipped side down and place in a single layer on the sheet pan until all battered Challah is cooked.
  12. Remove the cooked pieces and serve topped with powdered sugar, strawberries, blueberries and maple syrup.

Notes

Serves:  5     Serving size:  2 slices

Nutrition Information per serving:

Calories:  396

Grams Carbohydrate: 34

Grams Protein:  16

Grams Fat:  8

Equivalents:  2 Starches, 2 Lean Proteins, 1 Fat

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Tofu Stir Fry

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30
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Description

Here is an easy and delicious recipe whether you are vegan or just want to include more plant-based meals.

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Ingredients

  • 1 Tablespoon sesame oil
  • 1 pound extra firm tofu, chopped into cubes
  • 1 container Asian StirFry Vegetables (Trader Joes)
  • 1/4 cup Island Soyaki sauce
  • 1/8 teaspoon crushed red pepper

Instructions

  1. Cut tofu into bite-sized pieces. Marinate tofu pieces in 1/8 cup Soyaki sauce in a Ziploc bag.
  2. In a large skillet over medium heat, heat sesame oil. Add tofu pieces and let cook until golden on all sides, turning occasionally, 10 minutes.
  3. Add vegetables and cook until tender, about 8 – 10 minutes.
  4. Add remaining 1/4 cup sauce and crushed red pepper. Stir and cook about 2 minutes.

Notes

  • Serves: 3
  • Calories: 242
  • Grams protein: 17
  • Grams carbohydrate: 13
  • Grams fat: 5
  • Equivalents: 3 extra lean protein, 3 vegetables, 1 fat

 

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Spinach Quiche

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 25
  • Total Time: 60
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Description

Here’s a delicious crustless quiche. Simple to prepare for breakfast, lunch, or dinner. Also perfect for a holiday brunch.

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Ingredients

  • 8 cups trimmed fresh spinach leaves or 2 10oz. frozen chopped spinach packages drained well.
  • 2 Tbsp. unsalted butter
  • ¾ cup chopped, peeled shallots
  • 3 plum tomatoes
  • ½ cup nonfat milk
  • 10 eggs or 2 eggs plus: 2 cups egg substitutes or 16 egg whites
  • 1 cup shredded Swiss and Gruyere cheese
  • ¼ cup chopped fresh dill
  • 2 tsp. grated lemon zest
  • ½ tsp. salt
  • Freshly grounded pepper, to taste
  • 1 Tbsp. dried bread crumbs
  • 1 Tbsp. freshly Parmesan cheese

Instructions

  1. Rinse the fresh spinach well and place it in a large saucepan with just the water that clings to the leaves. Place saucepan over low heat and stir to wilt the spinach, 3-4 minutes. Drain well. Chop coarsely and set aside.
  2. Preheat oven to 350 degrees.
  3. Melt the butter in a small skillet, and sauté the shallots over medium-low heat until translucent, 5 minutes. Set aside.
  4. Halve the tomatoes and squeeze them, releasing and discarding the seeds and juice. Coarsely chop and set aside.
  5. In a medium-size bowl, whisk together the milk, eggs, cheeses, dill lemon, zest, salt and pepper. Stir in the reserved spinach, tomatoes and shallots.
  6. Thoroughly butter an 8 inch square baking pan. Add the filling, and sprinkle with the bread crumbs and Parmesan.
  7. Bake until golden, 25 minutes; Let the quiche stand for 10 minutes before serving.
  8. Serve with your favorite salad and French baguette.

Notes

  • Servings: 8 portions
  • Calories per serving: 135
  • Equivalents: 2 oz. lean protein and 1 vegetable

 

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Caprese Appetizer

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 30
  • Total Time: 30
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Description

A simple and refreshing appetizer made with cherry tomatoes, buffalo mozzarella pearls, and fresh basil. Perfect for any occasion.

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Ingredients

  • Cherry tomatoes
  • Buffalo mozzarella pearls
  • Fresh basil
  • Kosher Salt and freshly ground pepper to taste
  • Olive oil
  • Balsamic glaze
  • 3 in. Skewers

Instructions

  1. Place a tomato, basil leaf and mozzarella ball and repeat with basil leaf and tomato on a 3” skewer. Place on a serving plate or tray.
  2. Sprinkle with salt and pepper.
  3. Drizzle with olive oil and balsamic glaze.

 

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Zucchini Lasagna

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 60
  • Total Time: 1 hour 15 minutes
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Description

This quick easy dinner uses zucchini for lasagna noodles. A delicious way to increase your vegetable intake and decrease your carbohydrate intake.

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Ingredients

  • 2 lbs. zucchini (4 medium)
  • 1 – 32 oz. jar tomato and basil sauce
  • 2 cups part-skim ricotta cheese
  • 2 cups shredded part-skim mozzarella cheese
  • ¼ cup Parmesan Cheese

Instructions

  1. Preheat oven to 375 degrees.
  2. Spread ¼ cup sauce on the bottom of a 9 X 13 Pyrex.
  3. Slice each zucchini lengthwise into 6 thin slices
  4. Cover the bottom of the Pyrex with 8 slices of zucchini, cover with 1 cup of ricotta cheese and sprinkle 1 cup of shredded mozzarella cheese on top.
  5. Add another layer of zucchini, top with remaining ricotta and ½ cup of mozzarella.
  6. Layer remaining zucchini on top and add sauce and sprinkle remaining mozzarella on top.
  7. Finish with ¼ cup Parmesan.
  8. Bake for 45 minutes covered. Then bake uncovered for an additional 15 minutes.
  9. Serve with pasta, rice, or sourdough bread.

Notes

  • Serves:  6
  • Serving size: 1/6
  • Calories: 317
  • Grams Carbohydrate: 15
  • Grams Protein: 23
  • Grams Fat: 17
  • Equivalents: 3 medium fat proteins, 3 vegetables

 

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Egg in a Bread Basket

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 23
  • Total Time: 38
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Description

This adorable egg in a bread basket breakfast is perfect for a Sunday brunch or for those children that may not like to eat breakfast.

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Ingredients

  • 6 slices whole wheat bread (Dave’s Killer bread)
  • 1 Tbsp. unsalted butter
  • ¼ cup finely chopped tomato
  • 6 large eggs
  • ¼ tsp. salt
  • ¼ tsp. freshly ground black pepper
  • ¼ cup shredded Parmesan cheese
  • 2 slices prosciutto, cooked and crumbled (optional)
  • 1 Tbsp. chipped fresh chives (optional)

Instructions

  1. Preheat oven to 375 degrees.
  2. Flatten each bread slice with a rolling pin until very thin. Trim crusts off bread. Lightly brush both sides of bread with melted butter. Cut each bread slice in half diagonally.
  3. With cut sides facing, place 2 bread halves in each of 6 greased muffin cups, making sure they cover bottom entirely and allowing bread corners to extend above rims. Bake at 375 degrees for 5 minutes or until bread is slightly firm. Remove pan from oven; add 2 teaspoons chopped tomatoes into each cup. Crack 1 egg into each cup, sprinkle with salt, pepper and Parmesan cheese. Bake an additional 18 minutes or until egg whites are set and yolks slightly runny or as desired. Remove egg cups from pan; sprinkle evenly with prosciutto and chives.

Notes

  • Serves: 6 (serving size: one egg cup)
  • Total Calories: 200
  • Grams Carbohydrate: 22
  • Grams Fiber: 5
  • Grams Protein: 12
  • Grams Fat: 9.5
  • Equivalents: 1 Starch, 1 Protein, and 1 Fat

 

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Heart Healthy Hummus

  • Author: Christine Goukasian, MS, RDN
  • Prep Time: 10
  • Total Time: 10
  • Yield: 5 cups 1x
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Description

This heart healthy Mediterranean dip is delicious as an appetizer or snack with raw vegetables or as a spread on a sandwich or in a wrap.

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Ingredients

  • 4 (15 oz) cans Garbanzo beans
  • 4 garlic cloves sliced
  • ¼ cup tahini
  • 1 tsp cumin
  • 2 tbsp olive oil
  • 4 tbsp lemon juice
  • *Garnish with paprika, salt, pepper, cumin, olives and parsley

Instructions

  1. Rinse and drain garbanzo beans.
  2. Add all of the ingredients to the food processor (garlic, garbanzo beans, tahini, cumin, olive oil and lemon juice) and process for 4-5 minutes.
  3. Add 2-3 tbsp. of water at a time and process until your desired consistency.
  4. Add salt to taste. Garnish with paprika, cumin, olives, olive oil and parsley.

Notes

  • Servings:  10
  • Serving size: 1/2 cup
  • Calories: 136
  • Grams Carbohydrate: 19
  • Grams Protein: 6
  • Grams Fat: 5
  • Equivalents: 2 vegetable proteins and 1 fat

 

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FRITTATA

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 25
  • Cook Time: 20
  • Total Time: 45
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Description

A quick easy brunch or dinner entrée and a great way to consume a lot of nutritious vegetables.

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Ingredients

  • 3 c of mixed fresh vegetables, cut in bite size pieces, such as broccoli, asparagus, red onion slices, zucchini slices, sliced mushrooms, sliced red or yellow pepper, spinach leaves, tomatoes, sun dried tomatoes
  • 1 tsp. olive oil
  • 6 eggs and 4 egg whites (beaten) OR 8 oz. “Egg Beaters”
  • 1 c grated low cheddar, Jack, or Swiss cheese or parmesan cheese

Instructions

  1. Preheat oven to 350*
  2. Sauté vegetables in olive oil in an oven proof sauté pan until tender, 5-6 minutes over medium heat. Add 1 tbsp. water if too dry. (Depends on vegetables used.)
  3. Season with light salt and pepper.
  4. Pour egg mixture over cooked vegetables and top with grated cheese.
  5. Bake in oven 15-20 minutes until cheese is melted. (Insert knife in middle- it should come out clean.)
  6. Cut into wedges- serve with rolls, salad, and fruit.

Notes

  • Servings:  6
  • Serving size: 1/6 of casserole
  • Calories per serving: 250 with eggs / 185 with egg beaters
  • Grams of carbohydrates: 10
  • Grams of protein: 21
  • Grams of fat: 10
  • Equivalents: 3 oz. protein, 2 vegetables

 

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CROSTINI WITH BURRATTA CHEESE and TOMATO

  • Author: Francesca Calvo, Daughter
  • Prep Time: 10
  • Cook Time: 5
  • Total Time: 15
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Description

Delicious for a snack.

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Ingredients

  • 2 – ¼ inch slices baguette
  • ¼ ball Burratta cheese, sliced
  • 1 small Roma tomato, diced
  • 1 tsp. olive oil
  • 1 tsp. balsamic vinegar
  • kosher salt
  • pepper

Instructions

  1. Cover rimmed cookie sheet with foil. Spray with olive oil Pam.
  2. Brush baguette slices with olive oil.
  3. Bake at 375° for 5 minutes or until toasted.
  4. Top prepared crostinis with a slice of Burratta cheese.
  5. Top with diced tomatoes.
  6. Sprinkle with olive oil, vinegar, and salt and pepper.

Notes

  • Calories: 200
  • Grams of carbohydrates: 18
  • Grams of protein: 7
  • Grams of fat: 7
  • Equivalents: 1 starch, 1 protein, 1 fat

 

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Eggplant Parmesan

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 30
  • Cook Time: 30
  • Total Time: 60
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Description

Delicious and easy to prepare. Leftovers make for great Eggplant Parmesan sandwiches.

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Ingredients

  • 1 Medium Eggplant
  • 2 Roma Tomatoes
  • 4 Egg Whites, beaten
  • 1 cup Progresso Italian Bread Crumbs
  • 1/2 jar Marinara Sauce
  • 1/2 cup Water
  • 1 cup fat-free Ricotta Cheese (optional)
  • 12 ounces shredded Mozzarella Cheese, part skim or 2% fat
  • 1/2 cup Parmesan Cheese

Instructions

  1. Slice eggplant into 1/8 inch slices.
  2. Dip eggplant slices in beaten egg whites in a zip lock bag.
  3. Transfer eggplant slices into a second zip lock bag filled with Italian bread crumbs. Seal bag and shake to coat thoroughly.
  4. Spread single layer of breaded eggplant slices onto cookie sheets lined with foil and greased with olive oil spray. Bake for 15 minutes or until golden.
  5. Remove eggplant from oven. Dilute marinara sauce with water.
  6. Layer marinara sauce, eggplant, ricotta cheese on top each slice of eggplant. Sprinkle with mozzarella cheese and repeat in a 13X9 inch Pyrex dish. Pour rest of marinara sauce on top of top layer of eggplant and sprinkle with remaining mozzarella and Parmesan cheese.
  7. Bake Eggplant Parmesan for 15 – 30 minutes to melt cheese.
  8. Serve with crusty bread, pasta, farro, couscous, or rice.

Notes

  • Serves: 8
  • Total Calories: 300
  • Grams Carbohydrate: 33
  • Grams Protein: 27
  • Grams Fat: 9
  • Grams Fiber: 3
  • Equivalents: 4 Lean protein and 4 Vegetable

 

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VEGETARIAN BURRITOS

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Ingredients

  • 2 whole grain flour tortillas
  • ½ cup (½ – 8 oz. can) No Fat Rosarita refried beans
  • ½ cup grated low-fat cheese (Kraft)
  • 2 Tbsp. Daisy light sour cream
  • Lettuce
  • Diced tomato
  • Salsa

Instructions

  1. Spread beans in 2 tortillas. Sprinkle with cheese.
  2. Place on plate – microwave for 1 minute or until cheese melts.
  3. Top with lettuce, chopped tomato, sour cream and salsa.

Notes

  • Servings: 2
  • Total Calories: 230
  • Carbohydrates: 33 g
  • Protein: 12 g
  • Fat: 5 g

Equivalents

  • 2 Lean Protein and 1 Starch