Five-ingredient kielbasa and bow tie pasta soup with canned tomatoes and chicken broth. A quick, hearty soup that goes from stovetop to bowl in 30 minutes with smoky sausage and al dente farfalle.
Turkish-style sauteed eggplant with a garlicky tomato sauce finished with vinegar. Salted and drained for silky, golden slices. Served warm or at room temperature.
Rice with black beans, stewed tomatoes, garlic, and oregano cooked in one pot. An oil-free, plant-based side dish or light meal ready in under 30 minutes.
The grilled chicken adds the "pop" to this traditional tex-mex recipe. I made this on game day for my boyfriend and me, and it was a hit!
Microwave sausage and cabbage casserole with tomatoes, onion, and oregano thickened with a flour slurry. A hearty one-dish dinner ready in about 20 minutes.
Vegetarian stuffed cabbage rolls filled with grated potato, rice, and dill, slow-cooked in a tomato, apple, and ginger sauce. A hearty, meat-free crockpot dinner.
Diet pizza loaded with zucchini, mushrooms, onion, and fresh tomatoes topped with non-fat mozzarella on crushed tomato sauce. A veggie-heavy, lower-fat homemade pizza.
Note: 15 bean mixtures are available packaged in supermarkets and health food stores. If you prefer, make your own by combining equal amounts of dried blackeyed peas, red kidney beans, white kidney beans (cannellini), green lentils, split peas, black beans, yellow split peas, navy beans, cranberry (Roman, shell, or shell out) beans, great Northern beans, pinto beans, small white limas, red lentils, cow peas (field peas), and pink beans. Avoid using beans such as garbanzos and large lima beans, as these take longer to cook than other varities.
Curried barley stew with potatoes, carrots, kidney beans, and tomatoes simmered with ginger and garlic. A hearty one-pot meal that's naturally low-fat and filling.
Fried turtle meat simmered in a dark roux-based tomato sauce with mushrooms, shallots, bell pepper, lemon peel, and cayenne, served over hot rice. An authentic Louisiana Cajun dish that's as wild as the bayou itself.
One-skillet beef goulash using freezer mix with canned tomatoes, noodles, and herbs. A quick weeknight dinner where the noodles cook right in the sauce.
Note: red wine broth can be used in place of chicken
Beef and cabbage soup simmered from scratch with a homemade bone broth base, tomatoes, carrots, green beans, and oregano. Hearty, warming, and full of vegetables.
Easy New Orleans-style okra gumbo with bacon, tomatoes, the holy trinity, and optional shrimp. A quick Cajun stew served over rice without a roux.
Unsloppy Joes are vegetarian sloppy joes with kidney beans, crushed tomatoes, chili powder, and diced vegetables served in hollowed-out kaiser rolls. Low-fat, hearty, and mess-free.
Mexican baked beans, dried white beans baked low and slow in a tomato sauce with jalapenos, bell pepper, onion, chili powder, cumin, and a touch of molasses. Vegetarian, dairy-free, deeply spiced.
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