Category Archives: Vegetarian

Col Delicioso

Ingredientes
2 cucharaditas de aceite vegetal
1 taza de apio, lavados y rebanados
1 taza de cebolla picada
3 tazas de repollo rallado o picado
1/2 taza de pimiento verde picado
1/2 cucharadita de sal
1/4 cucharadita de pimienta
1 tomate mediano, picado

instrucciones
1. Caliente el aceite en una sartén grande a fuego medio-alto (350 grados Fahrenheit en una sartén eléctrica).
2. Agregue el apio y la cebolla. Cocinar 4-7 minutos hasta que estén blandas.
3. Añadir la col, el pimiento verde, la sal y la pimienta. Cocine durante 5 a 10 minutos, revolviendo con frecuencia por lo que los sudores col.
4. Añadir el tomate y servir inmediatamente. Refrigere las sobras dentro de 2 a 3 horas.
Rendimiento: 7 porciones

Información nutricional
Por porción: 2/3 taza
Calorías 35
grasa 1.5g
colesterol 0mg
190 mg de sodio
Total de 5 g de carbohidratos
fibra 2g
azúcar 2g
Proteína 1g

Frijoles Refritos (Vegetariano)

Ingredientes

1 taza de frijoles pintos (enlatados o casera)
1 cebolla roja picada
3 dientes de ajo picados
1 tomate picado
1 hoja de laurel
2 chiles verdes en rodajas finas

Instrucciones

1. Prepare frijoles hasta que estén blandas.
2. Mientras, en una sartén, agregue 1/4 cucharadita de aceite de maíz (o cualquier aceite vegetal), añadir la hoja de laurel, el ajo, la cebolla y un poco de sal, rehogar hasta que las cebollas estén suaves y aromáticos.
3. Agregue los tomates y cocine durante otros 1-2 minutos hasta que los tomates obtienen suave.
4. Agregar los frijoles cocidos, le dan un gran revuelo para combinar con el resto.
5. El uso de un machacador de papas o posterior de su espátula bien puré hasta que se convierte casi en una masa pegajosa
6. Añadir la sal, si es necesario y mezclar bien hasta que esté bien combinada

Muffins De Maiz (en ollo de coccion)

Ingredientes

4 huevos
1 paquete (8,5 onzas) de mezcla para muffins de maíz
1 lata (14,75 onzas) de maíz estilo crema
3/4 taza de leche
3/4 taza (1 mediana) de pimiento rojo picado
4 oz puede picada pimiento verde Chile
1/2 taza de mezcla mexicana de queso rallado (2 oz)

Instrucciones

1.Engrasar el interior de un 3 1/2 o 4 cuartos olla de cocción lenta con aceite en aerosol o insertar liner olla de barro, a un lado.
2.In un tazón grande, mezcle los huevos, muffins de maíz, mezcla de maíz estilo crema, la leche, la pimienta dulce y Chile pimientos. Coloque la mezcla de huevo en la olla preparada.
3. Tape y cocine a temperatura baja temperatura de aproximadamente 4 horas. Espolvoree por encima del pan cuchara con queso. Deje reposar, tapado, durante 30 a 45 minutos antes de servir.

Información nutricional

Cantidad por porción: 1/2 taza
Calorías: 195
Grasas: 7g
Colesterol: 94 mg
Sodio: 437 mg
Carbohidratos: 27g
Fibra: 1,5 g
Azúcar: 8g
Proteína: 6g

Spring Fling Chowder

Spring-Fling-Chowder

Picture from https://www.foodhero.org/recipes/spring-fling-chowder

Ingredients
1 tablespoon vegetable oil
1 small onion, chopped
2 cups fresh or frozen asparagus, chopped into small pieces (or broccoli)
1 large potato, peeled and diced
3 cups low-sodium, fat-free chicken or vegetable broth (or use water)
1 can (15 ounces) cream-style corn
1 cup frozen peas
1/2 cup cheddar cheese, grated
salt and pepper to taste

Directions
1. Heat oil in large pot. Sauté onion, asparagus, and potato over medium heat, stirring often, until soft, about 10 minutes.
2. Add chicken broth, corn, and pepper.
3. Cover and simmer until potato is tender, about 10 minutes.
4. Add frozen peas and simmer 1 more minute.
5. Season with salt and pepper. Serve hot, sprinkled with cheese. Refrigerate leftovers within 2-3 hours.
Yield: 8 servings

Nutrition Information
Per serving: 1 cup
Calories 140
Fat 5g
Cholesterol 5mg
Sodium 210mg
Total Carbohydrate 20g
Fiber 3g
Sugar 5g
Protein 7g

Skillet Cabbage

Skillet-Cabbage

Picture from https://www.foodhero.org/recipes/skillet-cabbage

Ingredients
2 teaspoons vegetable oil
1 cup celery, washed and sliced
1 cup chopped onion
3 cups shredded or chopped cabbage
1/2 cup chopped green pepper
1/2 teaspoon salt
1/4 teaspoon pepper
1 medium tomato, chopped

Directions
1. Heat oil in a large frying pan over medium-high heat (350 degrees in an electric skillet).
2. Add celery and onion. Cook 4-7 minutes until soft.
3. Add cabbage, green pepper, salt and pepper. Cook for 5-10 minutes, stirring often so the cabbage sweats.
4. Add tomato and serve immediately. Refrigerate leftovers within 2-3 hours.
Yield: 7 servings

Nutrition Information
Per serving: 2/3 cup
Calories 35
Fat 1.5g
Cholesterol 0mg
Sodium 190mg
Total Carbohydrate 5g
Fiber 2g
Sugar 2g
Protein 1g

Quick Black Bean Mexican Soup

Quick-Black-Bean-Soup

Picture from https://www.foodhero.org/recipes/quick-black-bean-mexican-soup

Ingredients
1 tablespoon vegetable oil
1 small onion chopped (about 1 cup)
4 cloves garlic minced
1 can (14-15 ounces) diced tomatoes
4 cups cooked or canned black beans (with liquid)
2 potatoes, peeled and diced
4 cups water
1/2 cup fresh cilantro, chopped
1 tablespoon cumin
1/3 cup lime juice or juice from 1 lime
hot sauce to taste

Directions
1. Heat oil in a large pot over medium-high heat. Sauté the onion for 2 minutes. Add the garlic and tomatoes and cook for 2 minutes. Stir often.
2. Add the beans, potatoes and water. Bring to a boil; then reduce to low-medium heat. Cook slowly, covered for 20 minutes.
3. Add the cilantro, cumin, lime juice and hot pepper sauce. Stir well, and cook for 10 minutes.
4. Serve hot. Refrigerate leftovers within 2-3 hours.
Yield: 12 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 1.5g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 21g
Fiber 4g
Sugar 2g
Protein 5g

Fiesta Barley Salad

fiesta-barley-salad_crop_0

Picture from https://www.foodhero.org/recipes/fiesta-barley-salad

Ingredients
1 cup dry barley
3 cups water
1/4 cup raisins, or other dried fruit
1 cup frozen peas, or other vegetables (fresh, frozen or canned)
2 cups lettuce, washed and chopped
1 can (15 ounces) mandarin oranges, drained
1/2 cup green onions, sliced thin (can use any onions)
1 tablespoon vinegar (rice vinegar or any others)
3 tablespoons vegetable oil

Directions
1. Place barley and water in a medium saucepan. Bring to boil, then turn to low. Cook (with lid on) for 45 minutes.
2. Rinse cooked barley briefly in cold water. Drain.
3. Add remaining ingredients. Toss well.
4. Season with salt and pepper.
5. Refrigerate leftovers within 2-3 hours.
Yield: 13 servings

Nutritional Information
Per serving: 2/3 cup
Calories 120
Fat 4g
Cholesterol 0mg
Sodium 25mg
Total Carbohydrate 21g
Fiber 4g
Sugar 5g
Protein 3g

Easy Manicotti

easy-manicotti6

Picture from https://www.foodhero.org/recipes/easy-manicotti

Ingredients
1 package (8 ounces) manicotti shells (14 shells)
1 egg
1 carton (16 ounces) low-fat ricotta or cottage cheese
6 ounces shredded low-fat mozzarella cheese
1⁄4 cup fresh parsley, minced, or 1 tablespoon dried parsley
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
1 tablespoon italian seasoning
1⁄4 teaspoon garlic powder
1 jar (26 to 28 ounces) pasta sauce

Directions
1. Cook pasta according to package directions and drain.
2. While pasta is cooking, beat egg in medium bowl. Add remaining ingredients except pasta sauce and mix well.
3. Pour a little of the pasta sauce in the bottom of a rectangular baking pan to prevent pasta from sticking.
4. Stuff shells with filling (about 2-3 rounded teaspoons per shell); arrange stuffed shells in pan.
5. Pour remaining sauce evenly over pasta.
6. Bake at 350 degrees for 10-15 minutes or until bubbly throughout.
7. Let rest 10 minutes outside of oven before serving.
8. Refrigerate leftovers within 2 hours.
Number of servings: 14 shells

Nutrition Information
Amount per serving: 1 filled shell
Calories: 170
Fat: 6g
Cholesterol: 25mg
Sodium: 600 mg
Carbohydrate: 19g
Fiber: 2g
Sugar: 5g
Protein: 10g

Corn Pancakes

Corn-Pancakes

Picture from https://www.foodhero.org/recipes/corn-pancakes

Ingredients
1/2 cup cornmeal
1/2 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
2 large eggs
1/2 cup milk
2 cups cooked corn kernels (fresh, frozen or canned/drained)
vegetable spray for skillet

Directions
1. Mix corn meal, flour, baking powder and salt.
2. Beat the eggs and milk together and add to the flour mixture.
3. Add corn and mix well.
4. Lightly oil skillet. Preheat pan on medium-high heat.
5. Pour batter onto hot skillet to make individual pancakes. Cook until golden on the bottom. Turn and cook on other side. Refrigerate leftovers within 2-3 hours.
Yield: 6 servings

Nutrition Information
Per serving: 1- 6 inch pancake
Calories 150
Fat 3g
Cholesterol 70mg
Sodium 560mg
Total Carbohydrate 27g
Fiber 2g
Sugar 3g
Protein 6g

Chinese Ramen Cabbage Slaw

Chinese_ramen_cabbage_salad

Picture from https://www.foodhero.org/recipes/chinese-ramen-cabbage-salad

Ingredients
5 cups shredded cabbage
2 cups chopped broccoli (or try broccoli florets)
1 cup shredded carrot
1/2 cup chopped green onions
1 package chicken flavored ramen noodles crushed. Reserve seasoning packet for dressing
3 tablespoons apple cider vinegar
1 tablespoon sugar
2 tablespoons vegetable oil

Directions
1. In a large bowl, combine cabbage, broccoli, carrot, green onions and uncooked ramen noodles.
2. For the dressing, combine ramen seasoning packet, vinegar, sugar and oil in a small bowl. Stir well.
3. Pour dressing over salad. Toss to coat. Refrigerate until served.
4. Refrigerate leftovers within 2 to 3 hours.
Yield: 12 servings

Nutrition Information
Per serving: 1/2 cup
Calories 70
Fat 2.5g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 10g
Fiber 2g
Sugar 3g
Protein 2g