Vegetarian, Part-time: Tips and Recipes (cont.)
Part-Time Vegetarian Recipes
Ready to give part-time vegetarianism a try? Start with a "meatless Monday," and work your way up to even more vegetarian meals each week. It might be easier than you think.
Here are a few recipes to get you started.
Vegetarian Sausage & Sage Gravy
You can use this gravy in all sorts of dishes, from vegetarian Shepherd's pie to vegetarian casserole to pot pie.
4 links vegetarian sausage links or patties, like Whole Kitchen brand from Whole Foods (about 3 ounces)
Yield: 1 1/4 cup gravy (about 4 servings)
Per serving: 93 calories, 6.5 g protein, 5.5 g carbohydrate, 5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 1.6 g fiber, 410 mg sodium. Calories from fat: 48%.
Mediterranean Chickpea Salad
15-ounce can chickpeas (or garbanzo beans), drained and rinsed
Yield: 6 side servings
Per serving: 153 calories, 9 g protein, 15 g carbohydrate, 6.5 g fat, 2.5 g saturated fat, 10 mg cholesterol, 2.5 g fiber, 197 mg sodium. Calories from fat: 38%.
Sausage & Saffron Rice
1 tablespoon olive oil
Yield: 4 servings
Per serving (using Whole Foods brand Vegetarian Sausage Links: 291 calories, 13.5 g protein, 43 g carbohydrate, 7.4 g fat, 0.7 g saturated fat, 0 mg cholesterol, 5 g fiber, 620 mg sodium (depending on the sodium in the broth and sausage). Calories from fat: 23%.
4 medium portabella mushrooms, stems removed and cut into 1/2-inch thick slices
Yield: 4 servings (2 tacos each)
Per serving: 309 calories, 15 g protein, 40 g carbohydrate, 12 g fat, 4 g saturated fat, 15 mg cholesterol, 6 g fiber, 370 mg sodium. Calories from fat: 33%.
Published April 20, 2006.
Recipes provided by Elaine Magee; © 2006 Elaine Magee
SOURCE:Environmental Nutrition,> August 2005.
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.
©2006 WebMD Inc. All rights reserved.
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