Martha Jefferson Hospital
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Vegetarian Entrees
“Kids Eat Right” Power-Up Pizza
- Preheat over to 325ºF.
- Spread ¼ cup hummus evenly over 2 (6-inch) whole wheat pitas. Dividing evenly between the 2 pitas, cover the tops with ½ cup fresh baby spinach leaves, ½ cup rinsed, canned black beans and ½ cup artichoke hearts. Sprinkle the tops with ¼ cup reduced-fat shredded cheese.
- Bake in the hot oven for 15 minutes or until pita is toasted and cheese has melted. Let cool and enjoy!
Tips and Suggestions
- Halved whole-grain English muffins work well to replace the pita bread.
- Vary the vegetables with the growing season. Other good toppers: bell pepper strips, thin slices of squash, sliced green onions, green beans, eggplant strips, etc.
- Other legumes work well besides the black beans: garbanzo beans, red kidney beans, white cannellini beans, etc.
Apple-Barley Pilaf
Apple Barley Pilaf
- In large skillet melt 2 tablespoons no-trans-fat soft margarine over medium heat. Add 1 small diced yellow onion and ½ cup uncooked barley; cook, stirring until golden. Add 1 cup low-sodium chicken broth, ¼ cup golden raisins and ¼ teaspoon dried thyme to barley mixture.
- Heat to boil; reduce heat to simmer, cover and cook 40 to 45 minutes or until barley is tender and liquid is absorbed.
- Core and finely chop 2 large apples. Fold the apples and 2 tablespoons chopped fresh flat leaf parsley into the barley mixture. Cook for 5 additional minutes before serving.
- Makes 4 servings.
Apple-Snow Pea Stir Fry
- In a large nonstick skillet heat 1 tablespoon vegetable oil. Add 1 medium sliced red onion and 2 thinly sliced carrots. Stir fry for 3 minutes.
- Add 1 cup fresh snow pea pods, 1 tablespoon water, 1 teaspoon crushed dried basil and ¼ teaspoon ground ginger. Stir fry for 2 minutes.
- Add 1 thinly sliced cored apple. Cook for 2 more minutes. Serve hot.
Asian Veggie Lettuce Wraps
- Sauce: Whisk together ¼ cup hoisin sauce, ¼ cup pomegranate juice, 1 teaspoon sugar or sugar substitute and 1 teaspoon grated orange rind. Set aside.
- In mixing bowl stir together 4 cups coleslaw or broccoli slaw mix, 2 ounces toasted peanuts, 1 medium jalapeno pepper (seeded and sliced into thin strips), ¼ cup chopped cilantro, 1½ cups thawed frozen edamame or green soybeans and 1 cup matchstick carrots. Toss with half of sauce.
- Arrange lettuce leaves on serving plate. Spoon vegetable mixture into the center of each lettuce leaf. Drizzle with 1 teaspoon of sauce on the top. Makes 4 servings.
Baked Beans, Sugar-Free Style
Ingredients
2 tablespoons extra virgin olive oil
1 ½ cups onion, chopped
⅔ cup celery, chopped
2 cloves garlic, minced
1 (15-ounce) can petite diced tomatoes
1 cup water
¼ cup sugar-free maple syrup
¼ cup apple cider vinegar
2 tablespoons spicy brown mustard
½ tablespoon Worcestershire sauce
1 dash hot pepper sauce
4 ½ cups cooked navy beans (canned and drained)
Instructions
- Preheat the oven to 300 degrees.
- In a large skillet heat oil over medium heat and add onions and celery. Cook for 8 minutes until translucent, then add garlic.
- Stir in tomatoes, water, maple syrup, vinegar, mustard, pepper sauce, and then salt and pepper to taste.
- Cover and cook for 20 minutes.
- Stir in beans and pour into a large baking dish.
- Bake for one hour. Add water if needed.
Makes 6 servings
Baked Eggplant Parm
- Preheat oven to 375 degrees.
- Peel 1 medium eggplant, and slice into thin slices. Place liquid egg whites in a pie plate and Italian-style bread crumbs in another pie plate. Coat a baking sheet with olive oil cooking spray.
- Dip each eggplant slice into the egg white first, coating both sides. Then dip into the bread crumbs and place on cookie sheet in single layer. Continue until all eggplant slices have been coated. Spray the tops of the eggplant with olive oil cooking spray. Bake in hot oven for about 10 minutes or until golden brown.
- Coat a deep casserole dish with cooking spray. Spoon homemade marinara sauce in the bottom of the dish to coat. Place a single layer of cooked eggplant slices over the sauce, then a layer of thinly sliced fresh mozzarella cheese, a sprinkle of Parmesan cheese, and finally a topping of the marinara sauce. Repeat the entire layering one more time to use up the eggplant slices.
- Bake uncovered in hot oven for about 20 minute or until bubbly. Let sit at room temperature for 10 minute before cutting.
- Makes 6-8 servings.
