vegetarian meals for one
Posted in Vegan Stuff on 11/26/2010 08:03 am by adminvegetarian meals for one
good idea for a vegetarian meal made at home for my cooking class in high school?
As the question says, I take nutrition to one of my upper classes and headed to cook a vegetarian meal, since I'm vegetarian and we are focusing on "superfoods" Any ideas for a meal vegetarian healthy children in high school can do in class?
Mushroom Stroganoff start to finish: 35 minutes Ingredients * 8 oz fettuccine 1 oz dried * board eight light sour cream 2 tablespoons all-purpose flour * 3 / 4 cup water 1 vegetable stock cube, crumbled 1 / 4 teaspoon black pepper * 2 onions medium, cut into thin wedges 2 tablespoons butter or margarine * 4-1/2 cups (about 12 ounces) sliced mushrooms (like shiitake [stem], a button and / or crimini) * 1 clove garlic, chopped * Chopped fresh chives Directions 1. Cook noodles according to package directions. Drain, keep warm. In a bowl small mix sour cream and flour. Add water, broth and pepper. Set aside. 2. In a large skillet cook onion in hot butter for 5 minutes or until onions are tender, stirring frequently. Stir in mushrooms and garlic. Cook and stir for 5 minutes or until vegetables are tender. Remove mixture mushrooms from skillet and add the pasta drain, keep warm 3 .. Wipe out skillet. Mix the sour cream mixture into the pan. Cook and stir until thickened and bubbly. Cook and stir 1 minute. Pour sour cream mixture over pasta mixture and mushrooms, stirring gently to coat. To serve, sprinkle with chives. Makes 4 servings. Nutrition Facts Calories459 * * Total Fat (g) 12, * Saturated Fat (g) 7, * Monounsaturated fat (g) 2, polyunsaturated * Fat (g) 1, * Cholesterol (mg) 35, * Sodium (mg) 355, * Carbohydrates (g) 76, * Total sugar (g) 7, * Fiber (g) 6, * Protein (g) 14 * Vitamin C (% DV) 5, * Calcium (% DV) 14, * Iron (% DV) 15, * Starch (of) 4, vegetables * (of) 2, * Fat (of) 1.5, * Percent Daily Values are based on a 2,000 calorie diet http://www.bhg.com/recipe/pasta/mushroom-stroganoff/ *********************** ******** Vegetable Lasagna Preparation: 40 minutes Bake: 35 minutes Support: 10 minutes Ingredients * 8 oz dry lasagna noodles (9 or 10 noodles) * 2 eggs * 2 cups cream cottage style * 15 * 1 ounce carton ricotta cheese 2 teaspoons dried Italian seasoning, crushed 2 cups sliced fresh mushrooms 1 cup chopped onion (1 large) * 4 cloves garlic, minced 2 tablespoons olive oil or cooking oil 2 tablespoons all-purpose flour * 1 / 2 to 1 teaspoon black pepper * 1-1/4 cups 10 ounces milk 1 package frozen chopped spinach, thawed and thoroughly drained * 10-ounce package frozen chopped broccoli, thawed and well drained 1 cup carrots grated * 3 / 4 cup grated Parmesan cheese (3 ounces) * 1 8 oz package mozzarella cheese (2 cups) Directions 1. Cook lasagna noodles according to directions package. Drain, set aside 2 .. In a medium bowl combine eggs, cottage cheese, ricotta cheese and Italian dressing. Set aside. 3. In a large skillet cook mushrooms, the onion and garlic in hot oil until tender. Stir in flour and pepper, add milk at the same time. Cook and stir until slightly thickened and bubbly. Remove from heat. Stir in spinach, broccoli, carrots, and 1 / 2 cup Parmesan cheese. 4. To assemble, in a greased baking dish 3 quart rectangular layer a third of the noodles, folding or cutting to fit if necessary. Spread with one third of the cottage cheese mixture, then a third of the vegetable mixture. Sprinkle with one third of the mozzarella. Repeat layers twice. Sprinkle with the / 4 cup Parmesan cheese 1 remaining cheese. 5. Bake, uncovered, in oven at 350 degrees F for 35 minutes or until hot. Let stand for 10 minutes before serving. 6. Makes 12 servings 7. Quick Vegetable Lasagna: Substitute 6 oz lasagna noodles without boiling (12) for dry lasagna noodles. Increase milk to 2 cups and spread 1 / 2 cup vegetable mixture in the bottom of the dish before adding the first layer of noodles. Continue as above. 8. Making the edge directions: Prepare before Step 4. Cover the unbaked lasagna with foil and chill for 48 hours. Bake, uncovered, in an oven to 350 degrees F for 30 minutes. Uncover and bake for 30 to 35 minutes or until hot. Let stand for 10 minutes before serving. * Data Calories322 Nutrition, * Fat total (g) 15, * Saturated Fat (g) 8, * Monounsaturated fat (g) 5, * Polyunsaturated fat (g) 1, * Cholesterol (mg) 78, sodium * (Mg) 388, * Carbohydrates (G) 25, * Total sugar (g) 4, * Fiber (g) 3, protein * (g) 22, vitamin C * (% DV) 24 * Calcium (% DV) 37, * Iron (% VD) 10, * (De) 1, * Vegetable starch (of) two-, medium-fat meat * (of) 2, * Fat (of) 1, * Percent Daily Values are based on a diet http://www.bhg.com 2000 calories / recipes / pasta / vegetable lasagna / GH ***************************** *********
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Lose Weight And Live Longer With A vegetarian meal plan
Vegetarianism is growing in renown, and for many of us, a vegetarian meal plan is their reply to healthy weight loss.
To start with, it is vital to define what a vegetarian meal plan is. There are many different types of vegetarian diets. Many vegetarians eat only fruits, veggies, nuts and beans. Others could also drink milk and eat cheese while some could also eat eggs.
An initial merit of any vegetarian meal plan is that it is likely to be low in fat and cholesterol. Hence, vegetarian diets can lower the risk of heart problems and diseases like cancer and diabetes. Nevertheless, vegetarian meal plan can be deficient in crucial nutrients and you have to make sure you give your body enough minerals, vitamins, enzymes and other nutrients. Thus, planning is vital. If you do not ensure a balanced diet, you can become emaciated.
A specific benefit of a vegetarian meal plan is that it sometimes encourages a healthy serving of vegetables and fruit together with some whole grains. Iron intake may also be insufficient. However Spinach and Beans can provide the mandatory iron and soy is high in protein content.
Mineral and vitamin augmentation may also be critical to ensure adequate nourishment. The other alternative is to eat a lot of whole grain cereal, soy milk, broccoli and spinach. To lose pounds using a vegetarian diet plan, you'll still need to limit high calorie foods.
The key to an effective vegetarian meal plan is variety. If you decide to eat dairy, ensure you restrict your intake to non-fat or low-fat milk and cheese.
A vegetarian meal plan can be a superb way to shed pounds. Research has shown that vegetarians usually consume far less calories than beef eaters daily. Body mass index is mostly lower for vegetarians. Nevertheless, vegetarians can still be fat if they don't eat properly. It's important to eat healthy and to manipulate the amount of food eaten. Used wisely, a vegetarian diet plan can help you achieve your dream weight. You will lose weight, become healthier and enjoy a better life all round.
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About the Author
Being Vegetarian is not only good for you, but it can help you lose weight too! So even if you love meat it is worth considering a vegetarian meal plan if you want to shed those pounds!
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