Phase 1 Main Dish Recipes
Spaghetti Squash with
From a forum.
1 small spaghetti
squash (about 3 cups of strands)
1 1/2 cups pasta sauce (no sugar in the list of ingredients)
1/2 of a 12-oz bag
Farms Grillers Veggie Crumbles
1/2 cup chopped
1 to 3 cloves garlic
(depending on how much you like)
Low fat mozzarella
1 tablespoon olive oil
Poke holes in
spaghetti squash and microwave 10 minutes or longer, until fork inserts
easily (or use your favorite method of cooking the squash). Cut spaghetti
squash in half, scoop out seeds. Set aside.
in the oil until tender. Add garlic, and sauté another minute—just to release the
flavor. Add griller crumbles; stir and sauté until heated. Add pasta
sauce. Can also add some basil and oregano if desired. Cook until heated
through. If it gets a little dry, add some water.
Scoop out spaghetti
squash and mix with sauce. Serve hot, and top with mozzarella cheese if
Note: You can also add some mushrooms to this dish; sauté with
Tex Mex Bake
with Cottage Cheese
Original recipe from Michelle Madsen. Four to six servings.
cups fat free cottage cheese (1 16-oz tub)
can (15 to 16 oz) black beans, well rinsed and drained
large onion, diced (about 1 cup)
cup (4 oz) low fat cheddar cheese, shredded (Kraft 2 percent is good)
envelope low sodium taco seasoning mix
teaspoon dried thyme
Preheat oven to 350 degrees F. Spray quiche pan (or 9-inch baking dish) with nonstick spray.
In a large mixing bowl, beat eggs with fork until blended. Add remaining
ingredients. Mix well and pour into sprayed pan.
Bake at 350 for about 30 minutes, or until center seems almost set. Let
cool 10 minutes, slice into wedges or squares, and serve warm. Reheats well in
variety, add some sliced black olives and/or canned diced chilies or
Tex Mex Bake with
Four servings. I
make this often and serve with a salad and/or a green vegetable.
2 tablespoons olive or canola oil
cup chopped onion
cup chopped green pepper
package (12 oz) frozen MorningStar Farms Grillers Recipe Crumbles
can black beans, rinsed and drained
can (10 oz) diced tomatoes and green chilies, such as Rotel (original or
1 8-oz pkg. (2 cups) Kraft 2%
mild shredded cheddar (or 2% 4-Cheese Mexican)
1 tsp. paprika, 1/2 tsp. chili powder,
1/4 to 1/2 tsp. chipotle chili powder (depending on how hot you want
it), 1/2 tsp. garlic powder, 1/2 tsp. onion powder, 1/2 tsp. cumin, 1/2
Preheat oven to 350 degrees F. Spray a 9-
or 10-inch baking dish. Mix seasonings.
Heat oil in large skillet with deep
sides. Add onion and green pepper; stir until onions are translucent.
Add crumbles and stir until thawed. Remove from heat. Add seasoning mix
and stir; add diced tomatoes and beans. Mix well.
Sprinkle about half of the cheese in the
dish. Pour mixture on top of the cheese. Smooth lightly with back of
Bake for about 15 minutes, or until hot
and bubbly around edges. Remove from oven, top with remaining cheese,
return to oven, and continue baking long enough to melt the cheese.
Serve with a salad and/or a cooked
vegetable such as zucchini, yellow squash, spinach, etc.
Falafel is a Middle
Eastern dish that is traditionally deep fried. This recipe bakes the
3 cans garbanzo beans
1 large onion
Preheat oven to 400 degrees F. Lightly grease a cookie sheet with
Drain and rinse the garbanzo beans. Chop the onion.
Boil the beans and onion in just enough water to cover until the beans
are soft and the onions are disintegrating. Mash with fork or potato
masher. Add garlic powder, curry powder, and black pepper to taste. Add
3 to 4 tablespoons of olive oil and mix well.
Form the falafel mixture into patties and place on cookie
sheet. Bake for 35 minutes, flip over, and then bake for 15 more
with Fresh Parsley
2 19 oz. cans
1 teaspoon dill weed
1/2 cup fresh
parsley, finely chopped
1 small onion, peeled
1 teaspoon garlic
1 tablespoon baking
1 teaspoon cumin
1/8 teaspoon cayenne
2 tablespoons sesame
Preheat oven to 400
degrees F. Mash chickpeas in bowl, and add the remaining ingredients. Mix well.
Divide mixture into 24 one inch balls; flatten each with your palm and
place on a lightly oiled cookie sheet. Bake for 35 minutes, and turn the
falafel over. Continue baking another 15 minutes.
Gabe's Famous Bean-Eggplant-Tomato
From www.drmirkin.com. Makes
10 to 12 servings. Freezes well.
2 onions, chopped
4 cloves garlic, minced
2 green peppers, chopped
2 28-oz. cans plum tomatoes, chopped
2 tablespoons fresh oregano (or 2 teaspoons dried)
1 tablespoon fresh thyme (or 1 teaspoon dried)
2 bay leaves
1/4 teaspoon cayenne (or to taste)
2 small eggplants (select very young, firm, shiny ones)
3 cans kidney beans, undrained
Bring the onions, garlic, pepper,
tomatoes with their juice, and the seasonings to a boil and simmer.
Meanwhile, dice the eggplant. Add diced eggplant to the pot and simmer
10 more minutes. Stir in the cooked beans and simmer for 15-20 minutes.
Extra quick Version: Substitute 2 bags
frozen pepper/onion mix for the onions and green peppers.
Southwestern Version: Add 1 tablespoon
Southwestern Spice Mix or 1 tablespoon mild chili powder.
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December 6, 2003
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