Heather's Recipe Site

"The first time I made this chili for my vegetarian daughters, they insisted that I had put hamburger into the pot. I hadn't. The pebbly texture and rich flavor come from bulgur (cracked parboiled wheat), which you can find in health food stores, co-ops, Middle Eastern markets and many supermarkets. Fine or medium-grind bulgur gives the best results." -- Frances Price

1 TBS olive or canola oil
1 c chopped onions
3/4 c chopped celery
3/4 c diced carrots
1/2 c chopped green peppers
1 tsp minced garlic
1 TBS chili powder
1 tsp ground cumin
16 oz canned diced tomatoes (with juice)
2 c water
16 oz canned pinto beans, drained and rinsed (I used kidney beans instead)
1/3 c bulgur
Salt, to taste

Place the oil in a heavy 2- or 3-qt saucepan. Add the onions, celery, carrots and peppers. Cook over medium heat for 10 minutes, or until the vegetables are tender but not brown. Stir in the garlic, chili powder and cumin; cook for 1 minute.

Add the tomatoes (with juice) and water; bring the chili to a simmer. Cover the pan, reduce the heat to low and cook, stirring occasionally, for 1 hour.

Add the beans and bulgur. Cover and cook for 30 minutes, or until the bulgur is cooked through and the vegetables are tender. Add salt to taste. Serve hot.

For those on Flex: 251 calories, 4.8 g fat, 6.7 g fiber per serving

Serves 4

-- Cooking for Two (or Just You), by Frances Price

1 c boiling water
½ c bulgur, medium grain
2 tsp canola oil
2 large eggs, beaten
½ onion, diced
½ cup frozen green peas
½ carrot, finely diced
1 tsp low-sodium soy sauce

Put bulgur in a pot and pour boiling water over it. Stir, cover the pot and let sit for 30 minutes to absorb the water.

Put 1 teaspoon oil in a nonstick fry pan. Pour in egg and let it cook as an omelet. Remove from pan and cut the egg into slivers and set aside.

Add remaining oil to the pan. Sauté the onion and carrots. When onion begins to turn golden, add the green peas. Cook until the peas are soft.

Add the bulgur and mix well. Add the soy sauce and mix well. Add the egg, mix, and reheat.

Serves 2 (2 cups per serving as a main dish)

- posted by Megude on the WW Core Board

3 TBS canola oil
1 medium onion, finely chopped
1 piece fresh ginger (2" long), peeled and finely grated
Coarse salt
2 tsp curry powder
1 tsp garam masala (optional)
1/4 to 1/2 tsp cayenne pepper
26 oz best-quality store-bought tomato sauce
2 cans (20 oz each) cooked lentils, rinsed and drained
2 TBS fresh lime juice (from 1 lime)
1/2 c chopped fresh cilantro, plus more for garnish (optional)
Cooked brown basmati (or other long-grain brown) rice, for serving

In a large saucepan, heat oil over medium. Add onion and ginger; season with salt. Cook, stirring frequently, until beginning to brown, 5 to 8 minutes.

Add spices; cook, stirring, until fragrant, 30 to 60 seconds.

Add tomato sauce, lentils, and 1 cup water. Simmer until slightly thickened, 5 to 10 minutes. Stir in lime juice and cilantro; season with salt.

Serve lentil mixture with rice; garnish with more cilantro, if desired.

Serves 6

-- adapted from Everyday Food magazine, a Martha Stewart publication

4 large bell peppers
1 can (15 ounces) cannellini beans, rinsed and drained
1 cup crumbled fat-free feta (4 ounces)
1/2 cup couscous OR bulgur
4 scallions, white and green parts separated, thinly sliced
1 garlic clove, minced
1 teaspoon dried oregano
Coarse salt and ground pepper
Lemon wedges, for serving

Slice a very thin layer from the base of each bell pepper so they sit flat. Slice off tops just below stem. Discard stems; chop tops, and place in a medium bowl. Remove ribs and seeds from peppers.

To bowl, add beans, feta, couscous, scallion whites, garlic, and oregano. Season with salt and pepper, and toss to combine. Stuff peppers with bean mixture; place upright in slow cooker. Cover; cook on high, 4 hours.

Sprinkle peppers with scallion greens; serve with lemon wedges.

Helpful Hint
To make in the oven: Preheat oven to 350 degrees. In step 2, use a 5-quart Dutch oven or ovenproof pot with a tight-fitting lid; add 1 cup water. Cover; bake until peppers are tender, about 1 hour. Proceed with step 3.

Serves 4

-- Martha Stewart Living magazine, October 2008

Count points for the almonds.  They are unnecessary in this.  I didn't even notice them; I will leave them out next time.

1 10 oz box whole-wheat couscous***
1 15.5-oz can chickpeas, drained and rinsed
2 tesp grated orange zest
2 TBS extra-virgin olive oil
Kosher salt and pepper
2 lb beefsteak tomatoes, cut into wedges
1/2 small sweet onion, thinly sliced
1/4 c fresh mint, torn
1/4 c (2 oz) roasted almonds, roughly chopped (190 calories, 16.9 g fat, 3.8 g fiber)

Place the couscous in a medium bowl, pour 1 1/2 cups hot tap water over the top, cover, and let sit for 5 minutes before fluffing with a fork. Stir in the chickpeas, orange zest, 1 tablespoon of the oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper.

In a separate bowl, combine the tomatoes, onion, mint, 1/2 teaspoon salt, 1/4 teaspoon pepper, and the remaining oil. Spoon the couscous and tomatoes onto a platter and sprinkle with the almonds.

***Substitution: You can serve fiber-rich bulgur wheat in place of the couscous, using the same hot-water "cooking" technique. Use 3 cups water to 1 cup bulgur wheat, being sure to cover, and increase the sitting time to 45 minutes.

Yield: Makes 4 to 6 servings

NUTRITION PER SERVING
CALORIES 378(26% from fat); FAT 11g (sat 1g); SUGAR 8g; PROTEIN 12g; CHOLESTEROL 0mg; SODIUM 470mg; FIBER 8g; CARBOHYDRATE 59g

-- Real Simple magazine, August 2007

1 tsp ground cinnamon
1 tsp ground coriander
1/2 tsp ground turmeric
1/4 tsp cayenne pepper
1/4 tsp ground cardamom
1/4 tsp ground cumin
Coarse salt and freshly ground pepper
2 TBS extra-virgin olive oil
4 boneless, skinless chicken breasts
1 lemon, quartered

Place a rimmed baking sheet on the center rack of oven, and preheat oven to 450*. Mix spices, 2 tsp salt, 3/4 tsp pepper, and the oil in a small bowl. Rub spice paste all over chicken.

Carefully arrange chicken in a single layer on hot sheet, and arrange lemon wedges around the chicken. Bake until chicken registers 165* on an instant-read thermometer and juices run clear, 25 to 30 minutes. Let stand for 10 minutes. Season with salt and pepper, and serve with pan juices and roasted lemon wedges on the side.

Serves 4

-- adapted from Martha Stewart Living magazine, February 2009

1 c brown basmati rice
1 c unsweetened light coconut milk (183 calories, 16 g fat, 0 fiber)
1/2 c snipped fresh cilantro
4 tsp finely minced fresh ginger, divided
2 cloves garlic, minced, divided
1 TBS lime juice
1 lb portobello mushrooms, cut in 1/2-inch slices
2 TBS canola oil
1/2 c sliced green onion
2 tsp Madras (spicy) curry powder or curry powder
1/8 tsp crushed red pepper
1 c cherry tomatoes, halved or quartered
2 TBS coarsely chopped cashews (dry roasted, no salt = 99 calories, 8 g fat, 0.5 g fiber) or peanuts (80 calories, 7 g fat, 0.9 g fiber)

Cook rice according to package directions; keep warm.

Meanwhile, in blender or food processor combine 1/2 cup of the coconut milk, the cilantro, 1 teaspoon of the ginger, 1 garlic clove, and the lime juice. Cover; blend or process until nearly smooth. Stir into rice. Cover; keep warm.

In 12-inch skillet cook mushrooms in hot oil over medium heat for 5 minutes or until tender; turn occasionally. Add green onions, curry powder, red pepper, and remaining ginger and garlic. Cook and stir 1 minute. Stir in tomatoes and remaining coconut milk. Heat through. Season to taste with salt and black pepper.

To serve, divide rice among plates. Top with mushroom mixture and sprinkle with nuts.

Serves 4

-- adapted from Better Homes & Gardens magazine

This tastes like pizza topping.

8 oz portabella mushrooms, stems removed (gills too, if you wish)
1 or 2 cans of diced Italian-style diced tomatoes (or buy plain and add Italian seasoning), drained 
soy or FF parmesan to taste

Preheat oven to 400*. Place mushrooms in the bottom of a baking dish; layer if you need to. Drain canned tomatoes and spread evenly over mushrooms. Spread cheese evenly over top of tomatoes. Bake for 25 minutes or so, until heated through.

Serves 2-3 as a main dish, 4-5 as a side dish/snack

We halved this and enjoyed six servings.

4 c chopped onions
1 TBS olive oil
6 c chopped portabellas or other mushrooms
1/4 c fresh chopped sage leaves
1 tsp salt
1 c vegetable stock (chicken broth or stock also works)
2 eggs, beaten
29 oz can pumpkin
3 c FF ricotta cheese or FF cottage cheese
1/4 tsp pepper
1/4 tsp nutmeg
3/4 lb whole-wheat or brown rice lasagna noodles
1.5 c shredded soy or FF Parmesan

Preheat oven to 375*.

Sauté the onions in oil in a large pot for 5 minutes. Add mushrooms and sauté for another 5 minutes (until wilted). Add sage, 1/2 tsp of salt, and stock and simmer on low for 5 minutes. Set aside.

Combine eggs, pumpkin, ricotta, pepper, nutmeg, and 1/2 tsp of salt in a large bowl.

Spray with Pam a 9 x 13 baking dish (8 x 8 if halving recipe). Dip 1/2 c of liquid from the mushroom mixture and pour into dish. Cover with layer of noodles, then half the pumpkin mixture. Spoon on a third of the mushrooms and 1/2 c of cottage/ricotta. Repeat and finish with noodles moistened with mushrooms.  Top with cheese.

Cover and bake 50 minutes. Uncover and bake for 10 more. Remove and let stand 10 minutes before serving.

Serves 10-12

-- adapted from Moosewood Celebrates by Mollie Katzen, as posted by Chocokatzen on the WW Core Board

2 lb extra-firm or firm tofu
1/2 c plain nonfat yogurt
2 TBS lemon juice
1 TBS apple cider vinegar
2 cloves garlic, minced
2 tsp finely grated fresh ginger
1 tsp kosher salt
2 to 3 tsp mild curry powder
1/4 tsp ground chili pepper (optional)

Wrap the tofu in a cloth towel and press out the excess water. Cut the tofu into 1" cubes. Combine the remaining ingredients in a glass or stainless-steel bowl and stir the tofu into this mixture until it is evenly coated with the marinade. Marinate for 8-24 hours, keeping covered and refrigerated.

Preheat the broiler or grill. As you place the tofu on grill or broiler rack, shake off any excess marinade. Broil or grill the tofu for approximately 20 minutes, until the yogurt begins to bubble and brown. Turn the tofu every 5 to 7 minutes so that all sides are exposed to the heat.

Serves 4-6

-- posted by Easystreetster on the WW Core Board

I added a pound of diced lean ham steak. Cooked chopped chicken or turkey would also be good; add the meat with the potatoes, etc.

4 tsp olive or canola oil
1 medium onion, chopped
2 stalks celery, diced
4 cloves garlic, crushed
28 oz canned diced tomatoes (with juice)
6 c water
2 (15 oz) cans Great Northern beans, rinsed and drained
2 baking potatoes, peeled and cubed (3/4" cubes)
1 tsp dried rosemary
salt and pepper to taste

Add the oil to a large heavy-bottomed stock pot and place over medium heat. Add the onions and celery; cook for 5 minutes, or until tender but not brown. Stir in the garlic and cook for one additional minute. Add the tomatoes (with juice), water, beans, potatoes, and rosemary. Bring the soup to a boil then reduce to a simmer. Cover and cook for 30 minutes. Add the salt and pepper. Serve hot.

Serves 8

Per serving: 177 calories, 3.1 g fat, 4.9 g fiber (this does not include any meat)

-- Healthy Cooking for Two (or Just You), by Frances Price

Recipe is posted under "pasta recipes."

I used 1 lb of precooked lentils and only 1/2 tsp of red pepper flakes and it was pleasantly spicy.

1 cup dried lentils
1 cup minced onions
2 cloves garlic -- minced
1 tablespoon paprika
1 teaspoon ground cumin
1 teaspoon red wine vinegar
1/2 teaspoon red pepper flakes -- to 1 teaspoon
pinch ground cardamom
pinch ginger
pinch ground cloves
pinch allspice
pinch coriander
pinch nutmeg
pinch fenugreek seed -- optional
28 ounces canned tomatoes -- diced, drained
1 cup vegetable broth
1/4 cup tomato paste
1 cup frozen peas
salt -- to taste

Rinse the lentils, cover them generously with water in a medium pot, and bring to a boil. Reduce the heat, cover, and simmer for about 45 minutes, adding more water if necessary. Don't let them get mushy.

Meanwhile, in a non-stick pan, sauté the onions and garlic over medium heat until soft. Add the spices and sauté another minute.

Add the tomatoes, broth, and tomato paste and simmer 15 minutes.

Add the peas and taste for salt. Simmer for 10 minutes more.

Serve over brown rice.

Serves 8

- posted by Choco; from fatfreevegandotcom, crediting Bryanna Clark Grogan's Fiber for Life cookbook