Thursday, July 24, 2008

EAT your protein!

I'm having some concern as to whether or not you're all eating your protein...mostly because I'm not. Aack! I'm getting better every day, but it's been a hard switch from a chicken breast to loads of beans, quinoa, hummus, etc. Before all of those things were just a fun side dish, now they're the main dish.

So, more recipes from fellow vegetarian Keri:

Black Bean & Mozzarella Bowl

Mixing mozzarella with panroasted core, black beans, and avocado creates a rich Mexican-inspired feast.

1/4 c smoked tomato vinaigrette
1 can black beans, rinsed and drained
1 tsp cumin (I LOVE CUMIN)
2 c fresh corn kernels (two ears)
2 oz smoked mozzarella, diced
1 pint cherry tomatoes, quartered
3/4 c coarsely chopped avocado
1/2 c finely chopped red onion
1/4 c chopped fresh cilantro

1. In a large bowl, combine vinaigrette, beans, cumin, salt and pepper to taste; set aside

2. Heat a nonstick skillet over medium-high heat. Add corn and pan-roast, stirring occasionially, until lightly browned, about 4 minutes. Remove from heat and let cool. Stir corn and remaining ingredients into black bean mix and toss together

3. Chill until ready to serve. Divide evenly into 4 salad bowls

4 servings, 324 calories ea., 9 g fat, 11 g fiber, 13 g protein.

Lime Biryani

This one has Quinoa!!

2 limes
1 c dry quinoa
1 1/4 c water
3 Tbs. extra virgin olive oil
1 1/4 tsp curry seasoning (such as Spice Islands)
3/4 tsp salt
10 oz shredded carrot (I use a cheese grater...about 1 med carrot)
1 c canned chickpeas (garbanzo beans), rinsed and drained
1 1/2 c thinly sliced scallions
1/4 c sliced almonds, toasted
1/4 c dried currents or golden raisins
3/8 tsp pepper

1. Zest or finely grate one lime to produce 1 1/2 tsp. zest, then jice both limes

2. In a saucepan, combine 3 Tbs. lime juice, quinoa, water, 1 Tbs. olive oil, curry seasoning, and 1/2 tsp. salt. Bring to a boil; reduce heat, cover, and simmer for 15-20 mins or until quinoa turns transparent and liquid is absorbed. Cool and place in a large bowl.

3. Add carrots, chickpeas, scallions, almonds, and currants. Toss

4. In a small bowl, combine remaining 3 Tbs. lime juice, zest, remaining 2 Tbs oil, 1/4 tsp salt, and 3/8 tsp pepper; wisk until well blended. Pour over quinoa mix and toss.

4 servings, 431 calories, 14 g fat, 10 g fiber, 17 g protein.

Vegetarian Fajitas

2 teaspoons vegetable oil
1 cup quartered, sliced onion
1 cup red, green or yellow bell pepper strips
1 (15-ounce) can black, pinto or kidney beans, drained
1/2 cup frozen whole kernel corn
1 (1.25-ounce) package fajitas seasoning
1/3 cup water
1/4 cup chopped fresh cilantro
6 (6-inch) fajita-size flour tortillas, warmed
Heat vegetable oil in large skillet over medium-high heat. Add onion and bell pepper; cook, stirring occasionally, for 3 to 4 minutes or until vegetables are tender.
Stir in beans, corn, fajita seasoning mix and water; bring to a boil. Reduce heat to low; cook, stirring occasionally, for 3 to 4 minutes or until mixture thickens. Remove from heat; stir in cilantro.
Spoon 1/2 cup fajita mixture onto each tortilla; fold in half.
I used pita pockets to fill mine, I toasted them first for just a minute. Really good! I am really enjoying this new meatless thing, I don't fill so heavy after eating.


Chi-townRawlins said...

Okay, so I'm not doing the total meat-free month that y'all are doing but I'm cutting back on meat seriously. I tried a couple meals last week that had some promise, but required a lot of cheese to really make the difference. Tonight I'm making this
Anyway, thanks for posting those recipes because I want to give them a try. Did you happen to read that article in the July Ensign? It seems to support your general idea here.
Another bonus of a meat free (or less meat) diet? Meat is expensive! You're probably saving a bunch of money!

Chi-townRawlins said...

Another good source for vegetarian recipes: