Best-Tasting Vegetarian Foods (cont.)

Trader Joe's Thai Vegetable Gyoza (pot stickers). One bag makes about 3 servings of 5 gyoza each.
How Does It Taste? Pretty good. If you like a little dark brown crust on the bottom of your pot stickers, preheat 1 tablespoon canola oil in a nonstick skillet, then place the frozen gyoza flat-side down in the pan and saute on medium-high heat for about 4 minutes. Pour in about 1/4 cup of water; reduce heat to medium and cover. The pot stickers are done when the water has evaporated.
Nutrition Information: Five gyoza have 270 calories, 5 g protein, 40 g carbohydrate, 10 g fat, 1.5 g saturated fat, < 5 mg cholesterol, 5 g fiber, 600 mg sodium. Calories from fat: 33%. (35% Daily value for Vitamin A)

Trader Joe's Meatless Corn Dogs. These veggie corn dogs are made with soy protein concentrate, wheat gluten, egg whites, dextrose, canola oil, and other ingredients.
How Does It Taste? Surprisingly good -- my teenage daughters even like them. I have them in the freezer so they can make themselves a quick snack every now and then.
Nutrition Information: 1 corn dog has 160 calories, 9 g protein, 22 g carbohydrate, 3.5 g fat, .5 g saturated fat, 0 mg cholesterol, 1 g fiber, 560 mg sodium. Calories from fat: 20%. (6% Daily Value for Vitamin C)

Vegetable Masala Burger. The first five ingredients are potatoes, canola oil, carrots, green beans, and water.
How Does It Taste? This burger has a pleasant Indian flavor with hot spices. It has a slightly oily texture. I suggest serving it with high-fiber bread or bun to increase the fiber count for the meal.
Nutrition Information: 1 burger has 120 calories, 2 g protein, 12 g carbohydrate, 8 g fat, 1 gram saturated fat, 0 mg cholesterol, 1 gram fiber, 360 mg sodium. Calories from fat: 60%. (8% Daily Value for Vitamin A, 15% for Vitamin C)

Vegetarian Recipes Made Easy

These four vegetarian recipes are a snap to make because they make use of the products listed above.

Meatless Meatball Marinara Sandwich

Trader Joe's Meatless Meatballs (or similar product)
2/3 cup bottled pizza or marinara sauce
1 whole-grain sandwich roll
Canola cooking spray
2 ounces reduced-fat cheese, soy cheese, or other cheese of your choice
Optional: Sauteed green bell pepper strips or caramelized onions (In a nonstick frying pan over medium-high heat, saute 1 cup thinly sliced green pepper or thinly sliced onion in 1 teaspoon canola or olive oil or canola cooking spray until tender).


  1. Place frozen meatballs in a microwave-safe container; heat on HIGH for about one minute. Cover meatballs with the pizza sauce, cover the container and continue to heat in microwave for 30 seconds more.
  2. Meanwhile, toast sandwich roll halves in the toaster or toaster oven or grill in a nonstick frying pan (after spraying the cut sides of the rolls with canola cooking spray) until nicely brown.
  3. Lay half the meatball marinara mixture on top of each bottom roll half, then sprinkle half the cheese over each meatball mixture. Add sauteed green pepper or onions, if desired. Cover with the top side of the roll and enjoy.

Yield: 2 sandwiches
Nutrition Information: Per serving: 379 calories, 28 g protein, 38 g carbohydrate, 13 g fat, 4.4 g saturated fat, 20 mg cholesterol, 7.5 g fiber, 1229 mg sodium. Calories from fat: 30%.

Vegetarian Cheeseburger Pie

This is the lacto-ovo vegetarian rendition of the popular recipe from Bisquick. If you like, use soy-based cheese instead of the reduced- fat cheddar.

2 to 2 1/2 cups Morningstar Farms Meat Starters (or similar vegetarian soy substitute for ground beef), partially thawed
3/4 cup chopped green onion
1/4 teaspoon freshly ground pepper or ground white pepper
1 teaspoon dried oregano, crumbled
1 1/2 cups 1% low-fat milk or fat-free half-and-half
3/4 cups Bisquick reduced-fat baking mix
1 large egg (use a higher omega-3 brand, if available)
1/2 cup egg substitute
2 ripe tomatoes, thinly sliced
1 cup (4 ounces) reduced-fat sharp cheddar cheese, grated


  1. Preheat oven to 400 degrees. Coat a 9-inch deep-dish pie plate with canola cooking spray.
  2. In medium bowl, toss together the meat starters, green onion, pepper and oregano; spread mixture in the prepared pie plate.
  3. In large mixing bowl, beat the milk or fat-free half-and-half, reduced-fat Bisquick, egg, and egg substitute with mixer on high speed until smooth (about 1 minute). Pour batter over the Meat Starters mixture and bake for 25 minutes.
  4. Top the pie with tomato slices, sprinkle the cheese evenly over the top, and bake about 5 minutes more (a knife inserted in the center should come out reasonably clean.)

Yield: 6 servings
Nutrition Information: Per serving: 213 calories, 17 g protein, 20 g carbohydrate, 7.2 g fat, 3 g saturated fat, 50 mg cholesterol, 1.5 g fiber, 533 mg sodium. Calories from fat: 30%.

Meatless Italian Hero Sandwiches

2 links Boca Italian Meatless Sausage, partially thawed
3 to 6 tablespoons nonalcoholic beer, light beer, or water
1 1/2 teaspoons olive oil
1 medium onion, thinly sliced
2 small green or red bell peppers, cut into 1/2-inch strips
2 whole grain hoagie or hot dog buns


  1. Heat a medium nonstick skillet over medium heat. Coat pan generously with olive oil or canola cooking spray. Add the sausage links and beer, reduce heat to low, cover skillet and simmer for about 6 minutes.
  2. While the sausage is cooking, heat the olive oil in a large, nonstick skillet over medium-low heat. Add the onions and peppers and cook, stirring occasionally, until peppers are tender (about 8 minutes). After the first 4 minutes, add up to 1/2 cup water to the skillet as needed to help cook the vegetables.
  3. Preheat oven broiler or toaster oven broiler. Split the rolls lengthwise in half; spray the cut sides with olive oil or canola cooking spray. Set under the broiler briefly just to crisp the bread (watch carefully). Cut the sausages lengthwise in half. Layer the pepper and onion mixture and the split links on the roll bottom. Cover with top of the rolls. Cut each roll crosswise in half for easier eating.

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