Published by Programme B
Meat substitutes continue to pop up at many restaurants. The popularity of these products caused an uptick in ways to reduce meat consumption and improve nutrition. Whether you’ve gone full vegetarian or are simply trying out Meatless Mondays, here are five recipes that will make even the staunchest beef eater ask for seconds.
Vegetarian Philly Cheese Steak
Cheese Steak has become an American staple, and for good reason. This vegetarian version serves up all the flavor more healthfully.
Ingredients for one sandwich:
- 2 T olive oil (separated)
- Red pepper flakes to taste
- 1 T sliced shallots
- 2 T chopped mushrooms
- 2 T roughly chopped Vidalia onion
- 2 T chopped assorted bell peppers
- 6 thin slices of tempeh
- Steak seasoning to taste
- 1 T shredded provolone or cheese whiz
- Steak Sauce to taste
- 1 hoagie roll
Directions
- Heat one tablespoon of oil, add red pepper flakes and stir.
- Add shallots-heat until softened
- Brown mushrooms
- Remove shallots and mushrooms from pan
- Add onions, salt, and bell peppers-cook until softened
- Remove vegetables from heat
- Add another tablespoon of oil, the tempeh, and steak seasoning
- Cook tempeh until crisp and golden
- Slice roll and evenly distribute cheese (Toast for added flavor)
- Add all ingredients to roll and top with steak sauce
Easy No-boil Mac & Cheese
There’s nothing easier than placing all the ingredients in a pan and baking it. One hour until you serve a delicious meal.
Ingredients
- 3 T melted butter
- 2 1⁄2 C uncooked macaroni
- 1 t salt
- Pinch black pepper
- 3 C cheddar cheese shredded
- 1-quart milk
Directions
- Preheat the oven to 350℉.
- Coat a 9×13″ dish with melted butter
- Add uncooked macaroni and coat with butter.
- Sprinkle in 2C cheese and stir.
- Pour milk and stir
- Cover with remaining cheese
- Bake uncovered for one hour.
Red Pepper Alfredo Pasta
The creamy pasta dish gets a nutrient boost when you add roasted veggies.
Ingredients
- 3 red peppers, chopped
- 3 thinly sliced garlic cloves
- 2 T olive oil
- 1 lb. Pasta
- 3 T. lemon juice
- 1/3 C heavy cream
- 1/4 C Parmesan cheese finely grated
- 1/2 C small basil leaves
- Kosher salt and pepper to taste
Directions
- Preheat the oven to 425°F.
- Roast peppers until tender – 23-30 min
- While vegetable roast, cook pasta per package directions.
- Drain pasta and reserve 1/2 cup cooking water
- Return pasta to pot and toss with lemon juice
- Puree roasted vegetables with cream and Parmesan until smooth.
- Coat pasta with sauce, adding some reserved water as needed
- Fold in basil
- Sprinkle with Parmesan
Easy Tomato Risotto
Give your oven a day off and let your microwave help you get a delicious meal on the table.
Ingredients
- 1 bag microwave-in-bag green beans
- 1 3/4 C vegetable broth
- 2C. water
- 2 T butter
- 1 small onion
- 2 C Arborio rice
- 2 lb. tomatoes
- 2 C corn kernels
- 2 oz. grated Parmesan cheese
- 2T chopped basil
- Salt and pepper to taste
Directions
- Cook beans per package directions and cut into 1-inch pieces
- Heat broth and water to boiling in a 2-quart saucepan
- Microwave butter and onion, uncovered in a 4-quart microwave-safe bowl, on High three minutes or until softened
- Stir in rice. Cook on High one minute
- Combine broth with rice mixture. Cover with plastic wrap. Vent. Microwave on Medium (50% power) 10 minutes
- Strain juice from tomatoes and save the juice
- Puree half the tomatoes and chop the other half
- Blend 1 1/2 cups tomato juice into rice mixture. Recover with plastic wrap. Vent. Microwave on Medium about 5 minutes until most of the liquid is absorbed.
- Mix in corn to recover and vent. Microwave on Medium until corn is heated through, about 3 minutes.
- Add half the basil, parmesan, green beans, tomatoes, salt, and pepper to the risotto. Sprinkle with remaining basil.
Spinach-Parm Casserole
If the meat-eaters in your home still aren’t convinced to go without veggies, try this Popeye inspired meal.
Ingredients
- 2 lbs baby spinach
- 5 T butter
- 3 T olive oil
- 3 cloves minced garlic
- 1 T Italian seasoning
- 3/4 t salt
- 1 C Parmesan grated cheese
Directions
- Preheat oven to 400°F
- Boil 5 cups
- Add spinach; cook, covered, until wilted, about a minute. Drain well.
- Heat butter and oil over medium-low heat in a small skillet.
- Add garlic, Italian seasoning, and salt
- Stir until garlic is tender, 1-2 minutes.
- Spread spinach in a greased baking dish.
- Drizzle on the butter mixture
- Sprinkle on cheese.
- Bake, 10-15 minutes uncovered until cheese is lightly browned.
If you can not get all the nutrients that you need from your diet, then you may consider taking some supplements, such as Natural Factors.
Photo by Neemias Seara from Pexels