2 delicious low calorie and vegetarian recipes for an amazing lunch!

vegetarian pastry

• vegetable cooking spray

• 12oz Morningstar Farms Recipe Crumbles or similar product
• 1 cup chopped onion 8 oz tomato paste
• 1/3 cup water up to 1/2 cup
• Salt and pepper to taste
• 1 cup elbow macaroni
• 6 tablespoons grated Parmesan cheese divided
• 1/2 teaspoon cinnamon or more to taste
• 1/4 teaspoon nutmeg optional
• 12oz evaporated skim milk 1 can
• 4 teaspoons light butter or margarine
• 2x lightly beaten eggs

Preheat oven to 350F. Spray a 9″ x 7″ or similar 11 cup deep saucepan with vegetable oil spray. Put a pot of water to boil.

Spray a 9″ or 10″ nonstick skillet with vegetable oil spray. Sauté the onion for 1 or 2 minutes; add the crumbled vegetable proteins and sauté for another 5 minutes or so. Add the tomato paste, water, salt, pepper, and a little nutmeg and cinnamon. Cook for another minute or two. Remove from heat and set aside.

Meanwhile, cook the elbow macaroni according to package directions for the minimum amount of time so they are *barely* al dente. Drain under cold running water to stop the cooking, then drain again. Return to the pasta cooker and toss with 1 teaspoon of butter and 1 to 2 tablespoons of Parmesan cheese.

Spray skillet pan with cooking spray. Layer half of the macaroni evenly in the bottom of the saucepan. Spread the vegetable protein crumbs on top of the macaroni layer. Sprinkle with just a touch more cinnamon and 1-2 tablespoons grated Parmesan. Top with remaining macaroni.

In a bowl, beat the eggs lightly. In a small saucepan, heat the evaporated skim milk with the remaining tablespoon of butter. Whisk half of the warm buttermilk mixture into the eggs, then return the egg mixture to the saucepan and whisk in the rest of the milk.

Pour milk-butter-egg mixture evenly over entire saucepan; it will not be placed on top, but will sink; This is good. Sprinkle the top of the pan evenly with the remaining 1 to 2 tablespoons grated Parmesan cheese.

Bake the casserole for 1 hour, or until the egg mixture is set and the top is crisp and golden. Remove from oven and let rest 10 to 15 minutes before serving.

Note: I used regular parmesan, not fat free; Land O’Lakes Light Butter; Plant-based protein crumbles from Morningstar Farms brand (which, by the way, I thought was *much much better* than Green Giant Harvest burgers for recipes).

This recipe was *great* and not too complicated to make, even on a weeknight. I will definitely do it again; you can see it becoming a family standard. It’s also something I’d do for company, vegetarians, and carnivores alike.

I must say, with a big mound of spinach and some French toast with roasted red peppers, it was a pretty hearty and satisfying feast. And it was *a lot* more food for not a lot more calories than a _Lean Cuisine_ or similar type of frozen entree.

NOTES: Serve with French toast and steamed spinach.

I found the original recipe in Sue Spitler’s 1001 Low-Fat Vegetarian Recipes_. But I made some changes, both in the ingredients and in the preparation. Mainly, I wanted to make the pan in a smaller, deeper pan, so make it thicker, and once I did, I figured I could get by with less custard.

I was very pleased with the results, and the whole family enjoyed it. I am posting both the original recipe and my adaptation here.

low calorie fries

• 2 medium potatoes, unpeeled and washed

• 3 vegetable cooking sprays
• paprika — optional
• Salt
• Pepper
• celery salt – optional

Cut the potatoes in half lengthwise. Cut each half into wedges lengthwise with a little peel on each piece. Soak in cold water for 20 minutes. Drain and dry the potatoes. Spray cookie sheet with cooking spray. Place potatoes in a plastic bag or large plastic container with a tight-fitting lid.

Add oil and shake to coat potatoes. Arrange potatoes in a single layer on a cooking tray. Bake in preheated 450°F oven for about 20 minutes, stirring occasionally. To season, sprinkle with salt, pepper, and your choice of paprika or celery salt.

Reduce salt if using celery salt. It’s also good to sprinkle with chili powder just before the end of the cooking time.