Veggie Skillet Lasagna
Veggie Skillet Lasagna
Prep Time
40 min prep time
Number of Servings
4
Ingredients
- 2 Tbsp olive oil
- 1 medium zucchini, sliced
- 1 medium red bell pepper, chopped
- 1 medium onion, chopped
- 3 garlic cloves, chopped
- [q:1/2] tsp salt
- 1 can (28 oz) crushed tomatoes
- 6 oz no-boil lasagna noodles, broken into thirds
- 1 cup part-skim ricotta cheese
- 8 oz part-skim mozzarella cheese, shredded
- [q:1/4] tsp ground black pepper
- Fresh basil leaves, for garnish
Directions
- In a deep 12-inch skillet, heat oil over medium-high heat until hot. Add zucchini, bell pepper, onion, garlic, and salt. Cook for 6 minutes, stirring. Stir in tomatoes.
- Reduce heat to low. Add noodles to sauce, making sure each piece is at least partially submerged. Cover and cook for 15 minutes or until noodles are almost al dente, gently stirring twice.
- Dollop ricotta all over top of noodles; sprinkle mozzarella over ricotta. Cover and cook for 10 minutes more or until cheese melts and noodles are al dente. Sprinkle with black pepper and garnish with basil.
Nutrition Info
499 Calories, 23 g Protein, 53 g Carbohydrates, 6 g Fiber, 23 g Total fat (11 g sat), 919 mg Sodium, [nutrition:5] Vitamin C, Phosphorus, [nutrition:4] Vitamin B6, [nutrition:3] Vitamin B2 (riboflavin), Calcium, [nutrition:2] Vitamin A, B1 (thiamine), B3 (niacin), E, K, Iron, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin B12, Folate
Raw Red Hummus
Raw Red Hummus
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
- 2 Tbsp fresh lemon juice, plus more to taste
- 1 Tbsp extra-virgin olive oil
- [q:1/3] cup hulled tahini, plus more to taste
- 1 cup peeled and roughly chopped zucchini (about 1 medium)
- 1 cup ribbed, seeded, and roughly chopped red bell pepper (about 1 medium)
- [q:1/4] cup drained, dried, and roughly chopped sun-dried tomatoes packed in oil
- 1 tsp minced garlic (about 1 clove), plus more to taste
- [q:1/8] tsp Bragg Liquid Aminos, gluten-free soy sauce, or tamari, plus more to taste
- [q:3/4] tsp natural salt, plus more to taste
- Optional Boosters
- [q:1/4] tsp smoked paprika
- [q:1/8] tsp red pepper flakes, plus more to taste
- 1 tsp raw sesame seeds
Directions
- Throw all ingredients, including optional smoked paprika and red pepper flake boosters (not raw sesame seeds), into a blender and blast on high for about 1 minutes, until smooth and creamy.
- Tweak tahini, garlic, liquid aminos, salt, and red pepper flakes to taste.
- Chill in fridge for a few hours to thicken. Serve garnished with optional sesame seed booster.
Nutrition Info
185 Calories, 5 g Protein, 11 g Carbohydrates, 4 g Fiber, 15 g Total fat (2 g sat), 245 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Vitamin B1 (thiamine), Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), B6, Calcium, Folate, Iron, Zinc
Grilled Vegetables with Balsamic Glaze
Grilled Vegetables with Balsamic Glaze
Prep Time
35 minutes
Number of Servings
8
Ingredients
- 1 cup balsamic vinegar
- 3 red bell peppers, sliced into thick strips
- 2 medium zucchini, sliced into thick rounds
- 8 oz button mushrooms
- 3 Tbsp olive oil
- Salt and freshly ground black pepper
- [q:1/8] cup chopped fresh basil
Directions
- Bring vinegar to a boil in a small saucepan set over medium-low heat. Reduce heat to medium-low and simmer for 10 to 15 minutes, stirring often, until vinegar has reduced and thickened enough that it lightly coats back of a spoon. Set aside to cool.
- Toss bell peppers, zucchini, and mushrooms with oil and salt and pepper to taste.
- Place vegetables in a grill basket. Grill over medium heat for approximately 15 minutes, or until veggies are fork tender.
- Serve grilled vegetables with a drizzle of balsamic glaze over. Garnish with basil.
Nutrition Info
97 Calories, 2 g Protein, 10 g Carbohydrates, 1 g Fiber, 5 g Total fat (1 g sat), 159 mg Sodium, [nutrition:5] Vitamin C, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), B6
Ricotta and Zucchini Flatbread
Ricotta and Zucchini Flatbread
Prep Time
15 minutes prep time
Number of Servings
serves 4
Ingredients
- 2 whole-wheat naan (about 8.8 oz)
- 2 Tbsp olive oil, divided
- [q:4 1/2] oz part-skim ricotta cheese
- [q:3/8] tsp kosher salt
- [q:1/4] tsp black pepper
- 2 small zucchini, cut into thin ribbons (about 10 oz)
- [q:1 1/2] cups cherry tomatoes (about 12 oz), halved
- 1 oz crumbled goat cheese (about [q:1/4] cup)
- 2 Tbsp fresh basil leaves (optional)
Directions
- Preheat broiler with oven rack 5 inches from heat. Brush naan with 1 tablespoon of the oil. Place naan on a baking sheet. Broil until lightly toasted, 1 minute per side.
- Spread ricotta over warm naan. Sprinkle with salt and pepper.
- Top with zucchini, tomatoes, and goat cheese. Return to oven, and broil just until topping begins to brown, about 3 minutes.
- Drizzle with remaining 1 tablespoon oil, and, if desired, top with basil. Cut each naan in half.
Nutrition Info
296 Calories, 11 g Protein, 33 g Carbohydrates, 6 g Fiber, 14 g Total fat (4 g sat), 582 mg Sodium, [nutrition:4] Vitamin C, [nutrition:2] Vitamin K, [nutrition:1] Vitamin B6, Calcium, Potassium, Phosphorus
Baked Zucchini Fries
Baked Zucchini Fries
Prep Time
40 minutes prep time
Number of Servings
serves 4
Ingredients
- Olive oil
- 2 large zucchini
- [q:1/2] cup chickpea flour or other gluten-free, nut-free flour
- [q:1/2] tsp garlic powder
- [q:1/2] tsp salt
- [q:1/2] cup nondairy, plain, unsweetened milk (rice, soy, hemp)
- 1 cup gluten-free, vegan breadcrumbs
- 2 Tbsp nutritional yeast
- 2 cups your favorite marinara sauce, warmed
Directions
- Preheat oven to 450°. Lightly grease a large oven-safe cooling rack with oil. Place cooling rack on a large baking sheet.
- Cut off ends of each zucchini. Slice each zucchini lengthwise into 8 large fries, leaving skin on.
- Prepare 3 plates: On first plate, gently whisk together chickpea flour, garlic powder, and salt. On second plate, pour milk. On third plate, stir together breadcrumbs and nutritional yeast.
- Dip each piece of sliced zucchini assembly-line fashion into the 3 plates. First, dip it lightly into flour mixture, then milk, and finally breadcrumb mixture. Be sure to coat all sides of zucchini with each mixture. Place breaded fries on greased rack placed atop baking sheet. Make sure fries are not touching.
- Transfer baking sheet to oven. Bake fries for approximately 15 minutes, or until browned and crispy.
- Serve fries with warmed marinara sauce.
Nutrition Info
Per serving: 350 Calories, 16 g Protein, 64 g Carbohydrates, 8 g Fiber, 5 g Total fat (0 g sat), 347 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, [nutrition:3] Vitamin C, [nutrition:1] Iron, Magnesium, Phosphorus, Potassium, Zinc
Zucchini, Roasted Red Bell Pepper, and Goat Cheese Frittata
Zucchini, Roasted Red Bell Pepper, and Goat Cheese Frittata
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
- 4 eggs
- 4 egg whites
- [q:1/2] tsp salt
- 2 Tbsp olive oil
- 1 garlic clove, minced
- [q:1/2] cup chopped roasted red bell pepper
- 2 small zucchinis, shredded
- [q:3/4] cup crumbled soft goat cheese
Directions
- Preheat oven to 400°.
- In a large bowl, whisk together eggs, egg whites, and salt.
- Heat oil in a large ovenproof nonstick skillet over medium heat. Add garlic and sauté for 1 minute. Add red bell pepper and zucchini. Cook for 2 minutes. Pour egg mixture over vegetables and cook over medium heat without stirring for 3 minutes.
- Transfer pan to oven and set timer for 5 minutes. When 5 minutes are up, remove pan from oven and sprinkle goat cheese over top of frittata. Return pan to oven and set timer for an additional 5 minutes.
- After 5 minutes, check frittata. If it’s set (center is puffy and edges are slightly browned), remove it from oven. If not, bake it for an additional few minutes until done.
Nutrition Info
247 Calories, 16 g Protein, 5 g Carbohydrates, 1 g Fiber, 18 g Total fat (7 g sat), 524 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin B2 (riboflavin), Phosphorus, [nutrition:2] Vitamin A, [nutrition:1] Vitamin B6, K, Iron, Potassium
Cauliflower Rice with Zucchini, Parmesan Cheese, and Basil
Cauliflower Rice with Zucchini, Parmesan Cheese, and Basil
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
- 2 Tbsp olive oil
- 1 (12 oz) package frozen cauliflower rice
- 2 garlic cloves, minced
- 1 zucchini, grated and squeezed of excess moisture
- [q:1/3] cup low-sodium chicken broth
- 2 Tbsp lemon juice
- Salt and freshly ground black pepper
- 1 cup shredded Parmesan cheese
- [q:1/2] cup sliced fresh basil
Directions
- Heat oil in a large sauté pan set over medium heat. Add frozen cauliflower and, using a large spoon to break it apart, sauté until cauliflower appears slightly translucent and becomes tender, approximately 10 minutes.
- Add garlic, zucchini, and broth to pan and cook for 5 minutes.
- Remove pan from heat. Stir in lemon juice and season to taste with salt and pepper.
- Gently stir cheese and basil into cauliflower mixture. Serve immediately.
Nutrition Info
208 Calories, 13 g Protein, 8 g Carbohydrates, 2 g Fiber, 15 g Total fat (6 g sat), 467 mg Sodium, [nutrition:5] Vitamin C, [nutrition:4] Vitamin K, [nutrition:3] Calcium, [nutrition:1] Vitamin B2 (riboflavin), B6, Potassium
Stuffed Eggplant
Stuffed Eggplant
Prep Time
65 minutes
Number of Servings
Serves 2
Ingredients
- 1 Tbsp olive oil
- 1 large red onion, halved, then sliced
- 2 garlic cloves, minced
- 1 large red bell pepper, seeded and chopped
- 1 large zucchini, sliced
- Salt and freshly ground black pepper
- 2 cups canned chopped tomatoes
- 1 large eggplant
- 2 Tbsp rolled oats
- 3 tsp grated Parmesan
Directions
- Preheat oven to 400°.
- Pour oil into a saucepan set over medium heat. Sauté onion, garlic, bell pepper, and zucchini with a good pinch of salt, for about eight minutes, until they all begin to soften.
- Add tomatoes and simmer for 15 to 20 minutes, until tomatoes have reduced right down and you have a thick ratatouille. Season further, if desired.
- Cut eggplant in half. Scoop out flesh from each half, leaving a rim of about [q:1/4] inch of flesh. Lay eggplant halves face down on a baking sheet and pour in a little water. Bake for about 12 minutes, until they start to soften. Turn over and bake for another five minutes.
- Mix oats and Parmesan together and season to taste. Spoon ratatouille mixture into eggplant halves, pressing it down firmly. Divide Parmesan topping between them. Return to oven for another 12 minutes.
Nutrition Info
380 Calories, 15 g Protein, 64 g Carbohydrates, 27 g Fiber, 12 g Total fat (3 g sat), 974 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B6, C, K, Phosphorus, Potassium, [nutrition:4] Magnesium, [nutrition:3] Vitamin A, B2 (riboflavin), B3 (niacin), E, [nutrition:2] Calcium, Iron, [nutrition:1] Zinc
Zucchini in a Pickle
Zucchini in a Pickle
Prep Time
20 minutes prep time, 24 hour pickling time
Number of Servings
Serves 4
Ingredients
- 1 cup cider vinegar
- 6 Tbsp unbleached cane sugar
- [q:1 1/2] Tbsp kosher salt, pickling salt, or white sea salt
- 1 cup cold water
- 1 sprig fresh dill, or [q:1/2] tsp dried dill weed (optional)
- [q:1/2] tsp brown or yellow mustard seeds (optional)
- [q:1/2] tsp whole black, white, or mixed peppercorns (optional)
- 1 lb young or small zucchini, cut into [q:1/4]-inch-thick slices
Directions
- To make brine, put vinegar, sugar, and salt in a small saucepan and bring to a boil over high heat. Remove from heat and whisk until sugar and salt are dissolved. Whisk in cold water.
- Put optional dill, optional mustard seeds, and optional peppercorns in a clean, wide-mouthed 1-quart jar. Pack zucchini tightly into jar.
- Pour in brine, leaving about [q:1/2]-inch of headroom. Press zucchini down gently so all slices are submerged. Let cool completely, about 1 hour. Tap jar gently on countertop to remove any air bubbles.
- Seal jar tightly and turn it gently to distribute seasonings evenly. Refrigerate for 24 hours before serving. Stored in the sealed jar in the refrigerator, pickles will keep for at least 1 month.
Nutrition Info
21 Calories, 1 g Protein, 0 mg Cholesterol, 5 g Carbohydrates, 4 g Total sugars (3 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 139 mg Sodium, [nut:1] Vitamin C
Amaranth Salad
Amaranth Salad
with Sun-Dried Tomatoes, Zucchini and Fresh Mint
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients
Dressing
- Juice of 1 lemon
- 2 Tbsp balsamic vinegar
- 3 Tbsp extra-virgin olive oil
Salad
- 8 oz green lentils
- [q:2/3] cups amaranth
- 1 medium zucchini
- [q:1/3] cups oil-packed sun-dried tomatoes, drained and chopped
- Salt and freshly ground black pepper
- [q:1/4] cups chopped fresh mint leaves
Directions
- Whisk together all dressing ingredients in a small bowl. Set aside.
- Place lentils in a medium pot with a lid. Cover lentils with cold water until they’re covered by 1 inch. Bring to a boil. Reduce heat to medium and cook lentils, partially covered with lid on, for 20 minutes, or until tender. Drain lentils, if needed, and set them aside in a large bowl.
- Add amaranth to a small dry pan set over medium heat. Shaking pan occasionally, toast amaranth for about 5 minutes, until grains turn golden and begin to pop. Pour 1 cup water over popping grains and bring mixture to a boil. Reduce heat to medium-low and cook grains for 6 minutes, or until tender. Drain amaranth in a fine-mesh strainer and add to lentils.
- Grate zucchini using the large holes on a hand-held grater. Add zucchini and tomatoes to lentil-amaranth mixture. Stir in dressing.
- Season to taste with salt and pepper. Garnish with fresh mint leaves.
Nutrition Info
451 Calories, 20 g Protein, 64 g Carbohydrates, 10 g Fiber, 15 g Total fat (2 g sat), 328 mg Sodium, [nutrition:5] Vitamin C, Phosphorus, [nutrition:4] Iron, [nutrition:3] Vitamin B1 (thiamine), Vitamin B6, Magnesium, [nutrition:2] Potassium, Zinc, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Vitamin K, Calcium