Lean and Luscious and Meatless

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All tried and true:

 

Chick Peas Italiano

Great Northern Mock Tuna Salad

Lentil-Nut Loaf

 

* Exported from MasterCook *

 

Chick Peas Italiano

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 149

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables Sauces And Marinades

 

Amount Measure Ingredient -- Preparation Method

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4 teaspoons vegetable oil

1 1/2 cups chopped onions -- in large chunks

1 1/2 cups chopped green pepper -- in large chunks

2 cloves garlic -- finely chopped

16 ounces garbanzo beans, canned -- rinsed and drained

(This will yield 10 ounces of peas.)

16 ounces tomatoes, canned -- undrained, chopped

8 ounces tomato sauce -- salt free or regular

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

 

This is another one of our " in a hurry " dinners and, besides being quick,

it's also delicious and nutritious. We serve it over noodles or rice and

have even used the leftovers to make stuffed, baked green peppers.

 

Heat oil in a large nonstick skillet over medium heat. Add onions, green

pepper, and garlic. Cook until onions are lightly browned, 10 to 15

minutes. Add remaining ingredients, mixing well. Cover, reduce heat to

low, and cook 20 minutes.

 

Spoon over noodles or rice.

 

Each serving provides: 202 calories, 7g protein, 7g fat, 29g carbohydrate,

340mg sodium, and 0mg cholesterol. 3 vegetable servings, 1 fat serving, 1

1/4 protein servings.

 

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* Exported from MasterCook *

 

Great Northern Mock Tuna Salad

 

Recipe By : Lean and Luscious and Meatless, Hinman & Snyder, page 131

Serving Size : 5 Preparation Time :0:10

Categories : Sandwiches Beans And Legumes

 

Amount Measure Ingredient -- Preparation Method

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16 ounces great northern beans, canned -- rinsed and drained

(This will yield 10 ounces of beans.)

2 tablespoons sweet pickle relish -- finely chopped

2 tablespoons sweet pickle relish

1/3 cup celery -- chopped

4 teaspoons nonfat mayonnaise

1 Dash garlic powder

salt and pepper -- to taste

 

This high-fiber salad is another delicious tuna taste-alike. Try it in a

sandwich or piled on a toasted bagel.

 

Place beans in a medium bowl and mash with a fork. Add remaining

ingredients and mix well. Chill several hours to blend flavors.

 

Each serving provides: 99 calories, 5 g protein, 2 g fat, 15 g

carbohydrate, 298 mg sodium, 2 mg cholesterol. 1/4 vegetable serving, 1/2

fat serving, 1 1/4 protein servings, and 15 additional calories.

 

 

 

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* Exported from MasterCook *

 

Lentil-Nut Loaf

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 145

Serving Size : 1 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Vegetables

Beans And Legumes

 

Amount Measure Ingredient -- Preparation Method

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4 cups water

1 cup lentils -- uncooked

1/2 cup very finely chopped onions

1/2 cup very finely chopped celery

1/4 cup plus 2 tablespoons finely chopped walnuts -- (1 1/2

ounces)

5 slices whole wheat bread -- crumbled

2 egg whites

8 ounces canned tomato sauce

1/2 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon pepper

 

Our wonderful meatless meatloaf not only makes a delicious hot dinner, but

the leftovers make great sandwiches.

 

Bring water to a boil in a medium saucepan. Add lentils, cover, and cook on

low heat 45 minutes. Drain.

 

Preheat oven to 350 degrees.

 

Lightly oil a 4x8 loaf pan or spray with nonstick cooking spray.

 

In a large bowl, combine cooked lentils with remaining ingredients. Mix

well. Place mixture in prepared pan and press down firmly with the back of

a spoon.

 

Bake, uncovered, 45 minutes.

 

Let stand 10 minutes, then invert onto a serving plate. Cut into slices and

serve.

 

Makes 6 servings. Per serving: 15 g protein, 6 g fat, 37 g carbs, 280 mg

sodium. 2/3 vegetable serving, 1/2 fat serving, 2 protein servings, 1 bread

serving.

 

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