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Recipes » Vegetarian

Lowfat Creamy Tomato Sauce

Author: Kelly Donlea

Serves 6

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion
  • 1 clove garlic
  • 8 tomatoes
  • 3 basil leaves
  • 1 tablespoon red wine or balsamic vinegar
  • 1 can tomato paste
  • 1 cup lite coconut milk

Heat oil in pot on stove over medium heat. Add vegetables and sautee until warm. Add remaining ingredients. Use an immersion blender to puree. Bring to a boil, stirring often. Reduce heat and simmer for 10 minutes. Serve over pasta or chicken, and top with Parmesan cheese if desired.

Spiced Lentil Stew with Coconut Milk

Author: Kelly Donlea

This creamy lentil dish is like a stew made with sweet coconut milk and rich, flavorful spices.

Ingredients

  • 1 tablespoon olive oil
  • 1/2 onion, diced
  • 1/2 cup finely chopped carrots
  • 2 cloves garlic, minced
  • 1 teaspoon chili powder
  • 1 tablespoon curry powder
  • 1/2 teaspoon dried ginger
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon coriander
  • 1-pound dried lentils
  • 1 – 14-ounce can coconut milk
  • 4 cups vegetable broth
  • 1/2 cup fresh minced cilantro, Greek yogurt and peanuts, optional

Heat oil over medium heat in pot on stove. Add onion, carrot and garlic, and cook for 4 minutes. Add seasonings and stir to combine. Add broth, lentils and milk, bring to a boil, cover and reduce to low simmer for about a half hour or until lentils are cooked. Stir often, and add water if needed for desired consistency. Serve with optional toppings as desired.

Teriyaki Sauce

Author: Kelly Donlea

Ingredients

  • 1/4 cup soy sauce
  • 1 cup water
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 1/4 cup packed brown sugar
  • 1 tablespoon honey
  • 2 tablespoons cornstarch
  • 1/4 cup cold water

Mix all but cornstarch and 1/4 cup water in a sauce pan and begin heating. Mix cornstarch and cold water in a cup and dissolve. Add to sauce in pan. Simmer until desired thickness.

Black Bean Dip

Author: Kelly Donlea

Very much like hummos, this pureed black bean dip has the delicious addition of chipotle peppers, cumin, garlic and cilantro to round out a healthy protein and iron-packed appetizer. This dip can also be used as a spread on tortillas as a taco or fajita accompaniment.

Ingredients

Makes 1-1/2 cups

  • 1 can black beans, drained and rinsed
  • 2 tablespoons chipotle peppers in sauce
  • 1 teaspoon cumin
  • 1 clove garlic
  • 1/4 cup oil
  • salt and pepper to taste
  • 2 tablespoons fresh cilantro, minced

Add all ingredients except cilantro to blender and puree. Garnish with cilantro and serve with chips, vegetables or pita wedges.

Homemade Cranberry Sauce

Author: Kelly Donlea

Ingredients

  • 12 ounces fresh or frozen cranberries
  • 1 cup sugar
  • 1 cup water
  • Juice of 1 orange (optional)
  • 1 teaspoon cinnamon (optional)

Combine sugar and water in pan on stove and bring to a boil, stirring occasionally. Add cranberries and optional ingredients and return to boil. Stir, boiling, for about 10 minutes. Remove from heat and cover. Let sit for 15 minutes to cool and thicken.

Carrot Cake with Cream Cheese Frosting

Author: Kelly Donlea

Ingredients

  • 2 cups sugar
  • 1-1/2 cups vegetable oil
  • 4 eggs
  • 2 cups flour
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 2 teaspoons ground cinnamon
  • 3 cups shredded carrots

Frosting Ingredients

  • 3 cups powdered sugar
  • 12 ounces room temperature cream cheese
  • 1 tablespoon vanilla extract
  • 4 tablespoons butter, softened

Preheat oven to 300 degrees F.

In a mixing bowl, mix sugar, oil and eggs. In another bowl, sift together flour, baking soda, salt, and cinnamon. Fold dry ingredients into wet mixture and stir to blend. Fold in carrots.

Bake in either one 9×17″ pan, or two 8×8″ squares. Distribute batter evenly into well-greased pans. Bake for 45-50 minutes, until toothpick comes out clean. Cool completely.

For Frosting:

In a large mixing bowl, combine powdered sugar, cream cheese, vanilla and butter. Beat until creamy. Refrigerate until needed.

If you made two layers, remove cakes from pan and slice any puffiness off top to make a flat surface. Place first layer on a cake platter, and top with a 1/2″ layer of frosting. Place second layer on top, and frost top and outsides of cake. Refrigerate until and after serving.

 

Muhammara

Author: Kelly Donlea

Ingredients

  • ¼ cup walnuts, toasted
  • 3 red bell peppers, roasted
  • 1 clove garlic
  • 1 teaspoon lemon juice
  • 1/2 teaspoon red pepper flakes
  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • 1/2 cup olive oil


Spread walnuts and peppers on baking sheet and bake at 350 degrees F for 8-10 minutes. Add first nine ingredients to food processor and blend. Stream in olive oil and blend until smooth.

Serve with raw vegetables such as cucumbers, carrots and toasted pita triangles.

Chipotle Dipping Sauce

Author: Kelly Donlea

This recipe is AKA Chipotle Mayo, but it is used for so much more that it deserves a more universal name. Mayo is one ingredient I try not to recommend for too many uses, but since this sauce is made with Greek yogurt in combination with mayo, it’s much healthier. I use this sauce as a topping for fish tacos, empanadas, beef tostadas, hamburgers, sweet potato fries, fritters, turkey and avocado sandwiches…. you get the idea. It’s good on just about anything!

Ingredients

  • 1/2 cup Mayonnaise
  • 1/2 cup Greek yogurt
  • 5 ounce can of Chipotle chiles in adobo sauce

Dice chiles. Combine chiles and their sauce with remaining ingredients. Chill.

Bacon and Sweet Potato Fritters

Author: Kelly Donlea

Ingredients

  • 2 sweet potatoes, peeled
  • 1 jalapeno pepper, seeded and dfinely diced
  • 6 slices bacon, cooked until crisp
  • 1/2 cup vegetable oil

Boil sweet potatoes until tender. Mash and let cool. Crumble bacon. Combine potatoes, jalapeno and bacon. Form into 2-inch cakes. Fry in oil, turning occassionally until crisp. Drain on paper towels. Serve with Chipotle dipping Sauce.

Lowfat Blueberry Quickbread

Author: Kelly Donlea

Ingredients

  • 3 tablespoons butter
  • 1 egg
  • 1/2 cup milk
  • 1/2 cup Greek yogurt
  • 1 cup sugar
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 2 cups flour
  • 2 cups blueberries (or other fruit such as peaches, bananas or apples)

In a large bowl blend melted butter, egg, milk, yogurt and sugar. Sift remaining dry ingredients together and blend into batter. Gently stir in fruit. Pour batter into a greased bread loaf pan. Bake at 350 degrees F for 50 minutes.