Barbecue Tempeh Wraps

From: Heart-Healthy Living

Creamy coleslaw, crunchy apples, and barbecue tempeh make a healthy filler for these low-calorie sandwich wraps.

Servings: 4 servings

Prep: 20 mins

Total: 1 hr 23 mins

Ingredients

1/4 cup light mayonnaise

1 tablespoon lemon juice

1/4 teapoon ground black pepper

2 cups shredded cabbage with carrot (coleslaw mix)

1 small apple, cored and thinly sliced

2 tablespoons thinly sliced green onion

2 teaspoons olive oil or canola oil

1 8-ounce package original soy tempeh (fermented soybean cake), cut into bite-size strips

1/4 cup low-calorie or low-carb original barbecue sauce

4 7- to 8-inch whole wheat tortillas, warmed according to package directions

Directions

1. In a medium bowl, stir together mayonnaise, lemon juice, and pepper. Add coleslaw mix, apple slices, and green onion. Toss to coat. Cover and chill about 1 hour.

2. In a large nonstick skillet, heat oil over medium-high heat. Add tempeh and cook for 3 to 5 minutes or until golden brown, stirring occasionally. Stir in barbecue sauce; remove from heat.

3. To serve, divide slaw mixture and tempeh mixture among tortillas. Roll up.

Holiday Gravy

From: Vegetarian Times

Browning the vegetables before making the gravy stock is what sets this rich sauce apart. And, just as good, the gravy can be made ahead of time. Double the recipe if you've got a gravy-loving crowd.

Servings: Makes about 2 cups

Ingredients

3 tablespoons olive oil

2 medium-sized onions, sliced

2 large carrots, cut into chunks

4 ounces white mushrooms, halved

3 cloves garlic, peeled and crushed

1 teaspoon salt

1/2 teaspoon ground black pepper

1/2 cup white wine

4 sun-dried tomatoes, quartered

2 sprigs fresh marjoram

1 sprig fresh thyme

2 tablespoons flour

Directions

1. Heat 2 tablespoons oil in large saucepan over medium-low heat. Add onions, carrots, mushrooms, garlic, salt and pepper. Cover, and cook 1/2 hour, or until soft, stirring occasionally. Uncover pan, increase heat to medium and cook 7 to 10 minutes more, or until vegetables are browned and caramelized.

2. Add wine; simmer 2 to 3 minutes, or until 2/3 of liquid is evaporated. Stir in sun-dried tomatoes, marjoram, thyme and 2-1/2 cups water. Reduce heat to medium-low, cover and simmer 30 minutes. Strain into large measuring cup, pressing on vegetables with spoon to release all liquid.

3. Heat remaining 1 tablespoon oil in saucepan over medium heat. Stir in flour, and cook 5 minutes, or until flour begins to turn golden. Whisk in vegetable liquid. Cook 3 to 5 minutes, or until gravy thickens, stirring constantly. Remove from heat, and serve with filled Cornucopias.

Mexican Fiesta Salad

From: Diabetic Living

Make this corn and bean salad in the morning, cover and refrigerate it, then serve this low-fat vegetarian main dish for dinner.

Servings: 4 servings

Total: 30 mins

Ingredients

2 cups dried penne or rotini pasta

1/2 cup frozen whole kernel corn

1/2 cup light dairy sour cream

1/3 cup mild or medium chunky salsa

1 tablespoon snipped fresh cilantro

1 tablespoon lime juice

1 15-ounce can black beans, rinsed and drained

3 medium plum tomatoes, chopped (1 cup)

1 medium zucchini, chopped (1 cup)

1/2 cup shredded sharp cheddar cheese (2 ounces)

Directions

1. Cook pasta according to package directions, adding corn the last 5 minutes of cooking; drain. Rinse with cold water; drain again.

2. Meanwhile, for dressing, in a small bowl stir together the sour cream, salsa, cilantro, and lime juice. Set aside.

3. In a large bowl combine the pasta mixture, black beans, tomatoes, zucchini, and cheddar cheese. Pour the dressing over pasta mixture; toss gently to coat.

4. Serve immediately or cover and refrigerate up to 24 hours. (After chilling, if necessary, stir in enough milk to thin dressing to desired consistency.)

Mexican Rice

From: Vegetarian Times

For extra protein in this quick side dish, stir in a can of rinsed, drained black beans just before serving.

Servings: Serves 4

Ingredients

1 tablespoon olive oil

1 cup instant brown rice

1 cup frozen corn

1 cup frozen peas

8 green onions, chopped (1/2 cup)

3 cloves garlic, minced (1 tablespoon)

1 teaspoon ground cumin

1/2 teaspoon dried oregano

2 tablespoons tomato paste

Directions

1. Heat oil in saucepan over medium-high heat. Add rice, and saute 3 to 4 minutes, or until beginning to brown. Add corn, peas, green onions, garlic, cumin, and oregano, and saute 1 minute.

2. Spoon tomato paste in 2-cup measuring cup. Add enough boiling water to make 2 cups, and stir to combine. Pour tomato paste mixture into rice, and season with salt and pepper. Reduce heat to medium-low, cover, and simmer 15 minutes, or until all liquid is absorbed. Remove from heat, and fluff with fork just before serving.