Recipes: Meatless Meals

Nancy Bennett, M.S., R.D.
Nutritionist

   TABOULI SALAD  

Ingredients
1 cup uncooked bulgur 2 tomatoes, finely diced
2 tsp. dried mint 3 Tb. olive oil
2 cups boiling water 1 bunch green onions, chopped
1 cup chopped parsley 1/2 cup lemon juice
1 15 oz. can black beans, drained Pepper to taste
  • Three to four hours before serving, place bulgur in a large bowl.
  • Pour boiling water over burger and let soak 1 hour.
  • Stir occasionally.
  • Drain well in a fine strainer.
  • Return burger to bowl and stir in other ingredients.
  • Chill for 2 hours.
  • Makes 8 servings.
(Calories 170, Protein 6 g, Fat 5 g, Sodium 125 mg.)



   SPINACH FRITTATA  

Ingredients
1 pkg frozen spinach, cooked & drained 6 eggs, beaten
2 cups shredded mozzarella 1 medium onion, chopped
1 tsp. olive oil 1/2 tsp. oregano & basil
2 cloves garlic, minced Dash cayenne powder
1 cup 1% milk  
  • Saute onion & garlic in a non-stick pan with olive oil until golden.
  • Set aside.
  • Blend eggs, milk, cheese and spices.
  • Stir in vegetables.
  • Pour in quiche pan and bake in 350 degree oven for 1 hour or until top is golden.
  • Enjoy hot or cold.
  • Makes a great appetizer as well as dinner!
  • Serves 6.
(Calories 170, Protein 16 g, Fat 7 g, Sodium 225 mg.)


   VEGETARIAN PIZZA  

Ingredients
 2 small pizza crusts  4 plum tomatoes, chopped
 1 tsp. olive oil  4 oz shredded mozzarella
 1 bunch green onions, chopped   2 cloves garlic, minced
 1/2 cup white wine  1/2 tsp. oregano & basil
  • Saute onions and garlic in a non-stick pan with olive oil until soft.
  • Add tomatoes, wine and spices.
  • Cook over medium heat until liquid is reduced by one half.
  • Spread over crusts.
  • Sprinkle cheese over pizzas and bake in a 450 degree oven for ten minutes.
  • Serves 2.
(Calories 375, Protein 20 g, Fat 10 g, Sodium 425 mg.)


Material © San Franisco Spine Center. Used by permission

Last Updated: 08/09/2007
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