No-Chicken Pot Pie

Difficulty: Super Easy
Speed: Typical Weeknight






INGREDIENTS:

1 pkg frozen vegetarian "chicken" strips, diced
1 onion, diced
minced garlic to taste
olive oil for sauteeing
1 can peas
1 c broccoli
salt and pepper to taste
garlic powder to taste
Mrs. Dash Onion and Herb Mix (or plain onion powder) to taste
2 cans cream of mushroom soup

1 c Bisquick
1/2 c almond milk
1 egg
rosemary to taste





1. Preheat oven to 400. Sautee onion and frozen chicken strips in fairly large pan (preferably with high sides) in hot olive oil until onions start to soften.

2. Steam or boil broccoli while onion and chicken cooks.

3. Stir garlic, peas, broccoli, salt, pepper, garlic power, onion powder, and mushroom soup into chicken mixture and heat through.

4. Pour into round glass casserole dish.

5. In separate bowl, whisk Bisquick, almond milk, egg, and rosemary and pour over casserole. Bake for 30 mins or until crust is golden brown.



Serves 8 (serving size: 1/8 of round casserole dish)



NUTRITIONAL INFO (per serving):
244 calories (77 calories from fat)
9.5 g fat
1200 mg sodium (Ew, canned soups! If you're worried about sodium, use only 1 can of cream of mushroom and a little vegetable broth.)
16.5 g protein

Red Bell Pepper and Baby Bella Eggless "Quiche"

Inspired by FatFree Vegan Kitchen's Asparagus and Mushroom Quiche with a Brown Rice Crust.

This recipe is 99.9% vegan and can easily be 100% vegan by leaving out the parmesan cheese or replacing it with a vegan parmesan.

Difficulty: Takes a Little Know-How
Time: Pull up a Chair



INGREDIENTS:

2 c cooked brown rice

parmesan cheese to taste

1 pkg silken tofu
1/4 c almond mlk
2 T nutritional yeast
1 T cornstarch
1 t tahini
Mrs. Dash Onion and Herb Mix (or plain onion powder) to taste
turmeric to taste
salt to taste
garlic powder to taste
dried parsley to taste

1 onion, diced
1 red bell pepper, diced
1/3 - 1/2 c baby portobello mushrooms, sliced
minced garlic to taste
dash of soy sauce
black pepper to taste
olive oil for sauteeing




1. Start cooking the rice.

2. When the rice is nearly done (5-10 mins left), preheat oven to 350. Blend tofu, almond milk, nutritional yeast, cornstarch, tahini, Mrs. Dash, turmeric, salt, garlic powder and parsley by hand or in food processor.

3. Mix cooked rice with parmesan to taste and 3-4 T of the tofu mixture; press flat into round, greased, glass casserole dish or pie pan and bake for 8-10 minutes.

4. While the crust bakes, sautee onion, red bell pepper, mushrooms and garlic in hot olive oil for 5 minutes or until the crust is ready. Add dash of soy sauce and season with salt and black pepper.

5. Pour vegetable mixture into rice crust, top with remainder of tofu mixture, sprinkle with parmesan cheese and black pepper, and bake for 60 mins.




Serves 4 (serving size: 1/4 casserole dish)

NUTRITIONAL INFO (per serving):
220 calories (68 calories from fat)
7.75 g fat
700 mg sodium
18 g protein