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High Protein Recipes Vegetarian

Country Chicken Casserole

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casserole

Amazing what kinds of things you’ll think up when you have hungry kids, little time and even less patience.  Necessity is the mother of …  good recipes 🙂

Preheat oven to 350 degrees.

Melt a little extra-virgin olive oil and butter in a flameproof casserole dish or Dutch oven.

Add 4 cups fresh or frozen chopped vegetables and saute until al dente.

Turn off heat and stir in

  • 2 cups cooked chicken
  • 1 cup shredded cheese
  • 1 can condensed cream soup
  • 1/2 cup sour cream, creme fresche or yogurt (I like to mix 1/2 sour cream and 1/2 yogurt)

Bake, uncovered for 20 minutes until hot and bubbling. Sprinkle 1 cup shredded cheese over top of casserole and bake for another 10 to 15 minutes until cheese is melted.

This recipe is so easy to vary and have a completely different dish each time. Below are some of my favorites, but please add to the Comments if you come up with a winner.

Broccoli with Cream of Chicken or Cream of Celery Soup
Mushrooms with Cream of Mushroom Soup
California Veggie Mix with Cream of Celery Soup
Cauliflower with any cream soup
Asparagus with Cream of Asparagus, Cream of Chicken or Cream of Celery Soup

Recipes Starches Vegetarian

Quick Veggie Pasta

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Cut vegetables into matchsticks using a knife or mandoline. Place cut vegetables in a colander in the sink. Cook whole grain pasta with a big pinch of sea salt until al dente. Pour boiling water and pasta into colander over the vegetables. Transfer pasta and vegetables back into pot and toss with your choice of:

  • pesto
  • extra-virgin olive oil
  • butter
  • dairy or soy mozzarella
  • Parmesan (dairy or nondairy)
  • tomato sauce
Neutral Recipes Vegetarian

Tofu “Egg” Salad

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This is a tofu classic that has often been mistaken for the real thing in my house. The mustard and turmeric give it the right color, and the other ingredients provide the traditional flavor. Adapt this recipe to include your own favorite seasonings.

Combine in a medium bowl:

  • 1 tablespoon Dijon mustard
    1 tablespoon honey
    2 teaspoons unfiltered, unpasteurized apple cider vinegar
    1/2 teaspoon turmeric (optional)
    1/2 teaspoon onion powder, or 1 – 2 tablespoons minced red or green onion
    1/2 teaspoon celery seed
    1/8 teaspoon pepper
    1/4 cup minced celery
    1/4 cup minced green pepper
    2 tablespoons minced pickles

Crumble 8 ounces firm or extra firm tofu into the bowl and mash together until the mixture is the consistency that you like your egg salad.

You can serve it immediately, but letting it chill for a few hours allows the flavors to meld better.

 

Suggestions for using Tofu “Egg” Salad:

  • stuff celery sticks
  • spoon on top cucumber slices
  • Sandwich: spread mayo on whole grain bread, top with lettuce, tomato, sprouts, nondairy cheese and Mock Egg Salad
  • spread onto a toasted whole grain bagel, English muffin
  • spread onto a whole grain cracker

High Protein Recipes Vegetarian

Parmesan Zucchini Fingers

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This recipe is a gradual evolution that started with the traditional breaded and fried zucchini fingers. Every time I made them though they became simpler and simpler as I eliminated ingredients. The final result is so easy and quick you’ll be turning to them whenever you have no time or energy to cook for dinner.

Preheat broiler.

Trim ends from zucchini. Slice zucchini lengthwise to make 1/4 inch thick slices. Arrange in one layer on oiled baking sheet (foil lined for easy cleanup). Top with shaved or shredded Parmesan cheese. Don’t use the kind of Parmesan that comes in a can and is grated so fine it is basically a powder.

Place under broiler for about two minutes. Check with a fork and when they are tender, remove from oven. That’s it, they’re done!

Reheat leftovers in toaster oven or oven. Microwaving them will make them soggy.