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Tempeh Stroganoff

Soy Food, Vegetarian

Even meat lovers will enjoy a meal of stroganoff made with tempeh. The chewy, meat-like texture of this healthy, fermented soy combined with rich savory seasonings create a wonderfully satisfying and tasty dish. Make it vegan by simply using vegan sour cream.

Serves 2–4

• 1 package Tempeh, cut into 1/2"-thick slices
  
• 2 TB canola oil, divided
  
• 1/2 yellow onion, sliced thin
  
• 2 cloves garlic, minced
  
• 1 tsp toasted sesame oil
  
• 1 portabello mushroom cap, cut in half and sliced
  
• 1 TB tamari soy sauce
  
• 1 TB vegetarian Worcestershire sauce
  
• 1 package vegetarian brown gravy mix
  
• 4 oz low fat sour cream, vegan sour cream or crème fraiche

Brown tempeh pieces in 1 tablespoon canola oil over medium heat until all sides are very brown, about 5 minutes on each side. Add the remaining tablespoon of oil to the skillet along with the onion and garlic and sauté until onion begins to brown. Stir in sesame oil, mushroom pieces, tamari and Worcestershire sauce and cook, over medium heat, until mushroom pieces are soft, about 5 minutes.

Combine gravy mix with amount of water instructed by package directions. Stir into tempeh mixture and heat until thick. Remove from heat.

Stir in sour cream or crème fraiche. Serve with steamed brown rice or whole grain pasta.

Nutrition Info

Per Serving (6.5 oz-wt.): 340 calories (180 from fat), 21g total fat, 4.5g saturated fat, 1g dietary fiber, 23g protein, 21g carbohydrate, 0mg cholesterol, 580mg sodium

 

Easy Spinach Pie
Serves 8

Crust

• 2 cups multi-grain biscuit mix
  
• 1/3 cup canola oil
  
• 1/3 cup cold water
  
  Filling
  
• 1 TB organic extra virgin olive oil
  
• 1 onion, chopped
  
• 1/4 lb mushrooms, chopped
  
• 3 – 10 oz packages frozen spinach, thawed
  
• 1 tsp basil
  
• 1 tsp oregano
  
• 1/2 tsp sea salt
  
• 1/2 tsp garlic, granulated
  
• 1 cup grated lowfat cheese, or soy cheese
  
  Topping
  
• 11/2 cups prepared spaghetti sauce
  
• 1/4 cup grated lowfat cheese, or soy cheese

For the crust: cut oil into dry mix. Add water and stir until well mixed. Form the dough into a ball; knead 15–20 times until it is elastic and holds together. Divide the dough in half and roll out one section, reserving the other until the filling is finished. Lightly oil a 9" pie plate and place the rolled crust in it.

For the filling: sauté onion, mushroom, spinach and spices in oil until tender. Drain well and place in pie crust.

Top with cheese, then the second section of pie crust. Bake at 450°F for about 10 minutes.

Heat sauce, and pour over pie. Top with cheese, slice and serve.

Nutrition Info

Per Serving (252g-wt.): 330 calories (160 from fat), 18g total fat, 3.5g saturated fat, 12g protein, 31g total carbohydrate (5g dietary fiber, 6g sugar), 5mg cholesterol, 830mg sodium

 

Cheese Polenta with Wild Mushrooms and Artichoke Hearts

Vegetarian

Native to northern Italy, this captivating and versatile entrée looks as good as it tastes. Hearty wild mushrooms and delicate artichoke hearts combine with savory Asiago cheese in this classic polenta dish. Makes a complete vegetarian meal when served with steamed beets and dark leafy greens.

Serves 6 as a main dish or 8–10 as a side dish

• 4 cups all-natural vegetable broth
  
• 2 cups water
  
• 1 tsp sea salt, or to taste
  
• 2 cups polenta
  
• 1 TB butter
  
• 1 cup grated Asiago cheese (or a blend of Asiago, Romano and Parmesan)
  
  
  
• 4 cups wild mushrooms, sliced, or 2 packages (4 oz each) gourmet sliced mushrooms
  
• 1 can (14 oz) artichoke hearts, drained and chopped
  
• 2 TB extra virgin olive oil
  
• sea salt, to taste
  
• ground pepper, to taste
  
• 1/3 cup organic pasta sauce (optional)

Ingredient Option: use a gluten-free vegetable broth.

Bring broth and water to a boil in a large saucepan. Add the salt when boiling. Sprinkle polenta into boiling liquid with one hand while stirring with a wooden spoon using the other hand. Reduce heat to simmer and continue to stir, frequently at first and then constantly to prevent sticking. The liquid should be completely absorbed. Continue to stir constantly until the liquid in the mixture evaporates even more. The whole process takes 30 to 40 minutes. Stir in the butter and cheese.

Spoon mixture into a 9x13 inch baking dish that has been coated with olive oil spray. Let this rest for 10 to 15 minutes to firm up while preparing mushrooms and artichoke hearts.

Sauté mushrooms and artichoke hearts over medium-high heat in olive oil with salt and pepper for 10 minutes or until mushrooms have given up their liquid. Stir in the pasta sauce if using.

To serve, cut the polenta into square "cakes" and top with mushroom mixture. Garnish with additional cheese or a drizzle of extra virgin olive oil, if desired.

 

Sweet Potato Goat Cheese Ravioli in Buttery Sage Broth

Vegetarian

Elegant and deceptively easy, these "ravioli" use won ton wrappers instead of pasta dough to simplify preparation though your guests will undoubtedly think you slaved all day over this delicious meal. For a fun change of pace, use a cookie cutter to shape your ravioli.

Serves 6

• 2 medium sweet potatoes
  
• 1/2 tsp olive oil
  
• Pinch cinnamon
  
• 1/4 cup walnuts, toasted and finely chopped
  
• 1/3 cup goat cheese
  
• 1 TB maple syrup
  
• Salt to taste
  
• Pepper to taste
  
• 48 wonton wrappers
  
• 1 egg, beaten
  
• 21/2 TB flour
  
  Broth
  
  
• 1 cup vegetable stock
  
• 2 TB fresh sage leaves, minced
  
• 3 TB butter
  
• 1/3 cup goat cheese, crumbled
  
  Optional Fried Sage Garnish
  
  
• 18 large sage leaves
  
• 1/2 cup canola oil
  
• pinch of sea salt

Ingredient Option: One medium baked winter squash or sweet potato leftovers measuring about 21/2 cups can easily substitute for the sweet potato.

Preheat oven to 400°F. Rub oil over potatoes and pierce them with a fork about 5 times each to let steam escape. Place on baking sheet and bake until soft, about 30 to 50 minutes, depending on size. Remove and let cool.

When potatoes are cool enough to handle, peel then mash flesh in large bowl. Measure out 21/2 cups potato in bowl for use in recipe. Mix in cinnamon, walnuts, goat cheese, maple syrup, salt and pepper.

Place about 2 teaspoons of potato mixture onto each of 24 wonton wrappers. Brush edges of wrappers with egg and top with another wrapper. Remove all air pockets and seal well. Dust lightly with flour.

In large pot of salted boiling water, boil ravioli about 8 at a time for about 3 minutes. This will take a few rounds of boiling. Place 4 ravioli each in 6 bowls and keep warm.

To make sage broth, bring stock to a boil in medium-sized saucepan. Add sage and reduce heat to simmer. Cook for 5 minutes then turn off heat. Mix in butter and stir until melted. Spoon broth then goat cheese over ravioli.

For a garnish of fried sage leaves, bring canola oil to frying temperature (365°F) in small saucepan over medium high heat. Drop 6 sage leaves, one at a time, into the oil, and fry for 20 to 30 seconds. Cook three batches of six leaves each, until all are fried (frying in batches helps prevent the leaves from sticking together). Remove with a slotted spoon, drain, and dry on a paper towel. Sprinkle with salt. Garnish each bowl with 3 leaves.

 

Wild Mushroom Tart

Vegetarian

Shallots sautéed in butter and freshly grated Parmesan cheese combine with a rustic medley of dark brown mushrooms for a satisfying vegetarian entrée. Set in a golden flaky pie crust, the tart is evocative of woods in early winter and captures the comparative comforts of hearth and home. Serve with a light green salad.

Serves 6

• 1/2 (14 oz) package frozen piecrust, thawed for about 10–15 minutes*
  
• 3/4 cup Parmesan cheese, grated, divided
  
• 2 TB olive oil
  
• 2 TB unsalted butter
  
• 1 cup shallots, sliced
  
• 3/4 lb wild mushrooms (i.e., chanterelles, portabellas, hedgehogs, creminis), cleaned, roughly chopped
  
• 1/2 tsp sea salt
  
• 1/4 tsp freshly ground pepper
  
• 1/4 cup dry sherry
  
• 1/2 cup vegetable or chicken stock
  
• 1/2 cup crème fraîche

Make your own pie crust if you like. If you choose to make your own, just skip the thawing direction and press dough into tart pan.

Preheat oven to 450°F.

Spray 9" tart pan with olive oil spray. Press crust into bottom and up sides of tart pan and prick the bottom of the crust 10 times with a fork. Line crust with parchment paper and then dried beans to prevent puffing. Place on jelly roll pan. Bake for 10 minutes, remove paper and beans and sprinkle 1/2 cup Parmesan over crust. Set aside.

Reduce oven temperature to 350°F.

In large skillet, combine butter and oil over medium heat. When butter has melted, sauté shallots in butter-oil mixture for about 5 minutes or until golden. Mix in mushrooms and add salt and pepper. Sauté mushrooms until soft, about 6-8 minutes.

Add sherry and stock and simmer until liquid has nearly disappeared, stirring frequently, about 8 minutes. Mix in crème fraîche and simmer until liquid has nearly disappeared, about 12–15 minutes. Pour into tart pan.

Sprinkle remaining 1 cup Parmesan over mushroom mixture. Bake tart for about 45 minutes or until crust is golden. Let rest for 10 minutes before serving.

lots of Indian dishes are veggie and delish too. use lots of things like lentils, chickpeas, etc for bulk and protein.