A vegetarian by any other name . . .
While only one to seven percent of Americans are true vegetarians, quite a few more are "semi-vegetarian," eating meat once in a while. Here are some definitions to help keep them all straight:
Lacto-ovovegetarians eat dairy products and eggs, but not meat, poultry or fish. Most vegetarians in the United States follow this type of diet.
Lactovegetarians eat dairy products, but not eggs, meat, poultry or fish.
Vegans are strict vegetarians who don~t eat animal products at all, often not even honey.
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Cheesy Vegetarian Lasagne
Serves: 8
1 tablespoon vegetable oil
1 large onion, chopped
1 clove garlic, minced
2 sticks celery, sliced
1 cup shredded carrots
1 6-ounce can button mushrooms, drained
2 28-ounce cans tomatoes
1 10-ounce can diced tomatoes with green chilies
1 6-ounce can tomato paste
1 tablespoon fresh tarragon, chopped (or 1 teaspoon dried)
1/4 teaspoon pepper
1 egg, lightly beaten
2 cups low-fat cottage cheese
1 cup low-fat shredded Mozzarella cheese
1 tablespoon dried chives
1 teaspoon dried mustard
6 lasagne noodles, cooked and drained
3 hard-cooked eggs, sliced
1/4 cup Parmesan cheese, grated
Preheat oven to 400 F. Heat oil, then saute onions, garlic, and celery for about 10 minutes, or until soft. Add carrots, mushrooms, tomatoes and their juice, tomatoes with chilies, tomato paste, tarragon, and pepper. Bring to a boil, cover and simmer for 15 minutes. In a bowl, mix together lightly beaten egg, cottage cheese, Mozzarella cheese, dried chives and dried mustard. Set aside. Spoon enough of the tomato mixture into lightly greased 13x9-inch baking dish to cover bottom. Layer ½ of the lasagne noodles, ½ of cheese mixture, and then top with the sliced hard-cooked eggs and ½ of remaining tomato sauce. Repeat with remaining noodles and cheese. Top with remaining tomato sauce. Sprinkle with Parmesan cheese. Cover pan with foil and bake at 400 F. for 40 minutes. Remove foil and bake an additional 10 minutes or until bubbling. Let stand 5 minutes before serving. Nutritional analysis per serving: calories 298, protein 23 g, carbohydrates 33 g, fat 10 g (4 g saturated, 6 g unsaturated), cholesterol 122 mg, sodium 1188 mg, calcium 303 mg.
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Corn Chowder
Serves: 4
3 cups fresh corn kernels, about 5 ears or 1 pound frozen corn, thawed
4 cups chicken stock or canned low-sodium broth
1/2 teaspoon grated fresh ginger or ¼ teaspoon ground ginger
1/4 teaspoon salt
1/4 teaspoon white pepper
3 large egg whites, lightly beaten
2 scallions, thinly sliced
In a blender or food processor, puree 2/3 of the corn with 3/4 cup chicken stock until almost smooth; some pieces of corn should remain. In medium sauce pan, combine the remaining 3 1/4 cups chicken stock with ginger, salt and pepper. Bring to a boil over high heat. Add the whole corn kernels and bring back to boil. Cover and simmer over medium heat for 5 minutes. Add the pureed corn and boil over high heat stirring, until slightly thickened, about 2 minutes. Stir the egg whites into the chowder and remove from the heat. Stir until the whites form thin opaque strands. Season with salt and pepper, ladle into bowls and sprinkle with scallions.
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Easy Corn Supreme
Serves: 12
5 eggs
3 tablespoons flour
1 tablespoon sugar
1 tablespoon baking powder
1 teaspoon salt
2 tablespoons low-fat margarine, melted
2 12-ounce cans evaporated skim milk
1 15-ounce can whole kernel corn, drained
1 15-ounce can creamed corn
Preheat oven to 400 F. Lightly grease a 13x9-inch baking dish. In large mixing bowl beat eggs until yellow and thickened (about 5 minutes). Add flour, sugar, baking powder and salt; beat until well-blended. Blend in margarine. Stir in evaporated milk and corns; mix well. Pour mixture into prepared dish and bake for 30 minutes or until knife inserted in center comes out clean. Allow to sit for 5 minutes before serving. Nutritional analysis per serving: calories 150, protein 9 g, carbohydrates 23 g, fat 4 g (1 g saturated, 3 g unsaturated), cholesterol 90 mg, sodium 500 mg, calcium 224 mg.
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Garden Short Stack
Serves: 4 to 6
To make omelet:
2 eggs
1 teaspoon water
1/8 teaspoon salt
Dash pepper
2 teaspoons butter or margarine
Beat eggs lightly with water, salt and pepper. Coat a hot 7-inch pan with butter or margarine, tilting pan to coat evenly. Add egg mixture and tilt pan to spread eggs across surface. Draw with a spatula the cooked portion to the middle of pan and tilt pan to allow the uncooked portion to hit the hot pan. Continue until omelet is set but moist. Turn omelet out onto serving plate, cover to keep warm. Repeat process to make 3 more omelets. Place fillings between omelet layers. (See suggested fillings below). Garnish with fresh fruit or parsley. Cut into wedges.
Choose 4 of the following fillings:
(May want to saute or blanch vegetables until tender crisp).
1 red or green pepper (sliced in rings)
2 chopped green onions
1 cup asparagus spears (cut into 1-inch pieces)
1/2 cup mild green chilies
1 cup chopped tomato
1 cut chopped spinach
1 cut chopped broccoli
1 cup sliced zucchini
1/2 cup salsa
1 cut shredded cheese
or your favorite ingredients
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Garden Skillet Scramble
Serves: 4
8 ounces tiny new red potatoes
1/2 red bell pepper, chopped
1/2 small onion, chopped
6 egg whites
3 whole eggs
1 tablespoon fresh chopped parsley
1 teaspoon fresh rosemary or ½ teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon Parmesan cheese
1 large tomato, chopped
Slice potatoes into 1/4-inch thick slices. In large nonstick skillet cook potatoes in a small amount of boiling water, cover for 5 minutes. Add the asparagus, bell pepper and onion; cover and cook 5 to 7 minutes more or until the vegetables are tender. Drain. Dry the skillet. Spray the skillet with nonstick spray coating. In medium bowl combine eggs and next 5 ingredients. Pour into skillet. Cook over medium heat. As eggs begin to set, draw spatula through egg mixture creating large curds. Continue cooking mixture until it is moist but set. Remove from heat. Top with vegetables and cheese. Cover and let stand for 3 to 4 minutes to allow cheese to melt slightly. Spoon onto plates and top with tomato.
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Raspberry Vinaigrette Salad
Makes: 4 servings
Dressing:
2 tablespoons olive oil
6 tablespoon water
3/4 cup raspberry vinegar or other flavored vinegar (i.e. red wine vinegar)
3/4 teaspoon chopped garlic
Salt and pepper to taste
1 tablespoon orange juice
Salad:
8 cups mixed salad greens
1 1/2 cups fresh or frozen raspberries
1 tablespoon chopped green onions
6 hard-cooked eggs, quartered
In a jar, with a tight fitting lid, combine all dressing ingredients; shake well. Set aside. In large bowl, toss together salad greens, raspberries and onions. Add eggs and top with dressing.
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Veggie Bars
Makes: 5 dozen appetizers
2 8-ounce cans refrigerated Crescent Dinner Rolls
2 8-once packages low-fat cream cheese, softened
1/4 cup mayonnaise
1 envelope Ranch-style salad dressing mix
2 medium ripe tomatoes, thinly sliced
2 hard-cooked eggs, sliced
1/2 medium sweet green pepper, chopped
1/2 medium sweet yellow pepper, chopped
1 cup shredded Cheddar cheese
Preheat oven to 350 F. Unroll Crescent Roll dough. Pat into a lightly greased 15x10x1-inch jelly roll pan, pressing edges and perforations together to line bottom of pan. Bake at 350 F. for 7 to 8 minutes or until browned. Cool. Combine cream cheese, mayonnaise and salad dressing, mixing until smooth. Spread over crust in pan. Place tomatoes and eggs over cream cheese mixture, then sprinkle with green and yellow peppers and cheese. Cover and chill 8 hours. Cut into 1½-inch squares to serve. Nutritional analysis per serving (2 bars per serving): calories 104, protein 5 g, carbohydrates 10 g, fat 5 g (2 g saturated, 3 g unsaturated), cholesterol 30 mg, sodium 228 mg, calcium 53 mg.
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Vidalia Onion Pie
Serves: 8
3 medium Vidalia Sweet Onions
1/2 cup butter
3 eggs, lightly beaten
1 cup low-fat sour cream
1/4 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne red pepper
1 9-inch pie shell, unbaked
1/2 cup grated Parmesan cheese
Preheat oven to 450 F. Thinly slice onions, then cut each slice into quarters. Saute onions in butter until soft and transparent. Combine eggs, sour cream, salt, pepper and cayenne red pepper until smooth. Pour onions into pie shell, then pour egg mixture over onions. Sprinkle with cheese. Bake at 450 F. for 15 minutes, then lower oven to 325 F. and bake for an additional 15-20 minutes or until lightly browned and set. Serve warm. Nutritional analysis per serving: calories 367, protein 8 g, carbohydrates 23 g, fat 27 g (14 g saturated, 13 g unsaturated), cholesterol 127 mg, sodium 555 mg, calcium 175 mg.
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Zesty Black-Eyed Pea Salad
Serves: 10
2 (15.8-ounce) cans black-eyed peas, rinsed and drained
1 cut chopped celery
1 cup chopped green pepper
3 hard-cooked eggs, chopped
1/3 cup sliced green onions
1 (4.5-ounce) jar sliced mushrooms, drained
1 (4-ounce) jar diced pimiento, drained
3/4 cup Lite Italian salad dressing
Combine ingredients in a large bowl, tossing gently. Cover and chill at least 8 hours, stirring occasionally. Serve in a lettuce-lined bowl. Nutritional analysis per serving: calories 121, protein 7 g, carbohydrates 16 g, fat 4 g (1 g saturated, 3 g unsaturated), cholesterol 64 mg, sodium 490 mg, calcium 36 mg.
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