Versatile Vegetarian: 150 Easy Recipes for Every Day

Versatile Vegetarian: 150 Easy Recipes for Every Day

by David Prebenna, Weight Watchers
     
 
Although you're probably eating more chicken, fish, pasta and rice instead of the meat-and-potatoes fare you grew up on, making a more dramatic change in your eating habits can be downright daunting. You know what you should eat, but how—how to prepare these unfamiliar foods, how to plan a meatless meal, how to make sure it's flavorful, how to get your family to

Overview

Although you're probably eating more chicken, fish, pasta and rice instead of the meat-and-potatoes fare you grew up on, making a more dramatic change in your eating habits can be downright daunting. You know what you should eat, but how—how to prepare these unfamiliar foods, how to plan a meatless meal, how to make sure it's flavorful, how to get your family to eat tofu—is a mystery.

In Weight Watchers Versatile Vegetarian, you'll find 150 recipes that are healthful, easy-to-prepare and reassuringly similiar to the meat-based dishes your family loves. Serve cheesy-rich Creamy Spinach and Pepper Lasagna, hearty Rigatoni with "Meat" Sauce or even Asian-infused Noodles with Spicy Peanut Sauce to pasta lovers; bring Tofu Burgers and Boston Baked Soybeans to your next cook-out. For an easy, kid-pleasing supper, try Tempeh Sloppy Joes with Spicy Baked Sweet Potato Chips, and when winter winds howl, wouldn't Mexican Casserole or Split Pea Soup with Garlic Croutons warm you right up? To keep your dinner menus from falling into a rut, you'll also find delectable recipes for slightly unusual side dishes—Moroccan Couscous Salad, Kasha with Apples, Curried Rice and Lentil Pilaf, Wild Rice Pancakes—that are a breeze to prepare.

And because you have better things to do than spend your life in the kitchen, these recipes use convenience foods and streamlined techniques. For example, although you'll find step-by-step instructions for soaking and cooking dried beans, harried cooks don't always have the foresight to soak beans overnight, so our recipes call for canned beans. Best of all, these recipes are designed to be low in fat, especially in saturated fat, which hasbeen linked to heart disease and many forms of cancer. You'll find more than just recipes, though. Nearly 100 boxes provide "Hints" on preparation shortcuts and buying tips, as well as "Good Advice" about making the transition to meatless eating, getting more soy and more fiber in your diet, as well as "primers" of less common fruits, vegetables and grains.

As a bonus, Versatile Vegetarian includes symbols that let you know a recipe's features at a glance. If a dish can be made ahead, frozen or prepared in about 20 minutes (start to finish), these easy-to-identify icons tell you in a flash. They'll also let you know if a recipe is spicy or microwavable. Whether you're trying to lose or maintain weight, or even if you just want to eat more healthfully, you know you can trust Weight Watchers. With Versatile Vegetarian in your kitchen, you'll be well on your way to success, no matter what your goals are.

Product Details

ISBN-13:
9780028618524
Publisher:
Wiley
Publication date:
01/28/1997
Series:
Weight Watchers Series, #18
Pages:
208
Product dimensions:
8.24(w) x 9.44(h) x 0.80(d)

Read an Excerpt

Veggie Paella

Makes 4 Servings

Spanish medium - or short-grain rice works best for this dish. Look for it in the Spanish-foods section of most supermarkets.

Hint: Keep vegetable in the crisper drawer of the refrigerator, away from the fruit. As it ripens, fruit gives off a gas that can cause vegetables to spoil.

1 ¾ cups Vegetable Broth

1-2 pinches of saffron threads

1 tablespoon olive oil

1 onion, chopped

1 ½ cups medium - or short-grain white rice

3 garlic cloves

1 cup canned diced tomatoes (no salt added)

1 cup drained rinsed canned cannellini beans

6 large black olives, pitted and sliced

2 tablespoons drained rinsed capers

2 teaspoons minced thyme

½ teaspoon salt

¼ teaspoon freshly ground black pepper

1 red bell pepper, seeded and cut into 1" squares

1 green bell pepper, seeded and cut into 1" squares

1. Preheat the oven to 350° F. In a small saucepan, bring the broth to a boil. Remove from the heat, add the saffron and let stand 10 minutes. 2. In a paella pan or large non-stick skillet, heat the oil. Add the onion; cook, stirring as needed, until softened, about 5 minutes. Add the rice and garlic; cook, stirring, about 1 minute.

3. Stir in the broth and tomatoes; bring to a boil and boil 1 minute. Remove from the heat and stir in the beans, olives, capers, thyme, salt and pepper. Scatter the bell peppers on top. Bake until the rice is just tender, 15-17 minutes. Cover and let stand 10 minutes before serving.

Serving provides: 2 Breads, 1 Fruit/Vegetable, 1 Protein/Milk, 1 Fat

PerServing: 231 Calories, 5 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 977 mg Sodium, 41 g Total Carbohydrate, 7 g Dietary Fiber, 7 g Protein, 59 mg Calcium

Points per serving: 4

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