Savory Italian Phyllo Bake

You should have seen how long it took Bryson and I to think up a name for this thing. It was very -- experimental. Luckily it was good experimental.

Difficulty: Takes a Little Know-How
Speed: Pull Up A Chair






INGREDIENTS:

1/3 c sun-dried tomatoes, diced
1/4 c artichoke hearts, diced
1/4 c pine nuts, toasted

1 pkg vegetarian chicken pieces
3 T pesto
olive oil for sauteeing

1 c baby bellas, diced
3 T minced garlic
olive oil for sauteeing
rosemary to taste
3 T fat-free cream cheese
splash of cooking wine (optional)

1/3 c shredded mozzarella
1/4 c parmesan

1 pkg phyllo dough
4 T melted butter






1. Preheat oven to 350. Heat olive oil in 2 different frying pans.

2. In one pan, sautee vegetarian chicken in olive oil until done. Coat chicken with pesto and set aside. This will be your first layer.

3. In the second pan, sautee baby bellas and garlic. Stir in rosemary and cooking wine and reduce. Stir in cream cheese and set aside. This, along with the mozzarella and parmesan, will be your second layer.

4. Combine sun-dried tomatoes, artichoke hearts and toasted pine nuts. This will be your third layer.

5. On greased cookie sheet, layer 4-5 phyllo sheets, basting each sheet with melted butter before adding additional sheets.

6. Spread chicken mixture evenly on phyllo and then repeat phyllo procedure with another 4-5 sheets.

7. Spread mushroom mixture evenly; top with shredded mozzarella and parmesan. Add another 4-5 sheets of phyllo.

8. Spread artichoke heart and sun-dried tomato mixture evenly and again top with 4-5 sheets of phyllo.

9. Baste top sheet with butter and sprinkle with cold water to prevent corners from curling during baking.

10. Bake at 350 degrees for 20 mins, then at 300 degrees for another 15-20 or until phyllo dough is golden brown. Cut into 8 pieces and garnish with pesto, sun-dried tomatoes, black pepper, and salt.



Serves 8 (serving size ~ 1 piece)



NUTRITIONAL INFO (per serving):
192 calories (38 calories from fat)
6.6 g fat
188 mg sodium
10.5 g protein

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

Cashew Cranberry Wild Rice Pilaf

Difficulty: Super Easy
Speed: Typical Weeknight



INGREDIENTS:

2 c slightly undercooked wild rice

1 onion, diced
1 c baby portobello mushrooms, sliced
olive oil for sauteeing
dash of soy sauce
minced garlic to taste
1 red bell pepper, diced
dash of white cooking wine
rosemary to taste
sage to taste
black pepper to taste
1 c salted cashews, halved and toasted
1/2 c dried cranberries
2 c vegetable broth



1. Undercook wild rice slightly and set aside.

2. Reduce mushrooms and onion in olive oil until soft and almost carmelized; add dash of soy sauce and cook until soy sauce is absorbed.

3. Add garlic, red bell peppers, cooking wine, rosemary, sage, and black pepper and simmer for 5-7 minutes.

4. Add cashews, dried cranberries, rice, and broth and simmer until broth is fully absorbed and rice is fully cooked. Leftovers will dry out slightly but can be remoistened with splash of broth or water before reheating.



Serves 6 (serving size ~ 3/4 c)



NUTRITONAL INFO (per serving):
163 calories (59 calories from fat)
6.5 g fat
35 mg sodium
4 g protein

Rosemary Walnut Chickpeas with Spinach

Inspired by Traveler's Lunchbox's Catalan Chickpeas with Tomatoes and Almonds

Difficulty: Super Easy
Speed: Typical Weeknight



INGREDIENTS:

1 onion, pureed
olive oil for sauteeing
1 can diced tomatoes, drained
honey to taste (approx. 1 T)

3/4 c walnuts
minced garlic to taste
parsley to taste
rosemary to taste

1-1/2 c vegetable broth
2 cans garbanzo beans, drained
1 c chopped spinach
salt and pepper to taste
lemon juice to taste



1. Puree onion in food processor or blender and sautee on low in hot olive oil for 10 minutes.

2. Add tomatoes and honey and cook until tomatoes soften and blend into onion mixture.

3. Food process walnuts, garlic, parsley and rosemary into paste and add to onion and tomato mixture, along with broth, garbanzo beans, spinach, salt, pepper, and lemon juice.

4. Simmer uncovered until liquid reduces and solidifies. Add more broth and cook down if needed. Add more salt and/or lemon juice immediately before serving if needed. Serve as is or over rice or quinoa. This is one of those dishes that taste even better after a day or two and is good both hot and cold, so it's great for lunches.



Serves 5 (serving size ~ 3/4 c)



NUTRITIONAL INFO (per serving):
156 calories (58 calories from fat)
6.5 g fat
660 mg sodium
5 g protein

Chickpea Veggie Burgers with Tahini Dipping Sauce

Inspired by 101 Cookbooks' Ultimate Veggie Burgers

Difficulty: Super Easy
Speed: Typical Weeknight



Burgers

INGREDIENTS:

2 cans garbanzo beans, drained
4 eggs
salt to taste

1/2 c onion, diced
1 c breadcrumbs
3/4 c alfalfa sprouts, chopped
2 T minced garlic
3 T sesame seeds
1 T garlic powder
black pepper to taste
cayenne or crushed red pepper to taste
chopped fresh cilantro to taste (optional)
cooking spray



1. Combine garbanzo beans, egg, and salt in food processor.

2. Pour into mixing bowl and add onion, breadcrumbs, sprouts, garlic, sesame seeds, garlic powder, pepper, cayenne, and cilantro.

3. Let mixture stand for 5 minutes; add more breadcrumbs to thicken or a little water to thin mixture if necessary.

4. Cook both sides on lightly greased cast-iron skillet until crispy and golden brown. Cool on cooling rack before serving.

5. Serve with bun, sliced tomato, avocado, greens, and tahini dipping sauce (recipe below), or serve alone. Good hot or cold.



Serves 9 (serving size: 1 patty)



Tahini Dipping Sauce

INGREDIENTS:

4 T tahini
1 T lemon juice
1/2 T soy sauce
cumin to taste
cayenne to taste
water to thin as needed



1. Whisk all ingredients and serve with chickpea veggie burgers or falafel. Thin even more and use as salad dressing.



Serves 4 (serving size ~ 2 T)



NUTRITIONAL INFO (per serving) - CHICKPEA VEGGIE BURGER
107 calories (25 calories from fat)
2.9 g fat
185 mg sodium
5 g protein

NUTRITIONAL INFO (per serving) - TAHINI DIPPING SAUCE
103 calories (73 calories from fat)
8 g fat
110 mg sodium
3.5 g protein

Couscous and Squash Stuffed Red Peppers with Feta

Inspired by Smitten Kitchen's Couscous and Feta Stuffed Peppers.

Difficulty: Super Easy
Speed: Typical Weeknight



INGREDIENTS:


1-1/4 c vegetable broth
1 c couscous

6 large red bell peppers

1 onion, diced
1 zucchini, diced
1 yellow squash, diced
minced garlic to taste
oregano to taste
basil to taste
garlic powder to taste
salt and pepper to taste
olive oil for sauteeing

3/4 c grape tomatoes, sliced in half
1 can garbanzo beans, drained
3 T tomato paste

crumbled feta to top
pine nuts to top



1. Preheat oven to 350. Bring broth to a boil in small saucepan; remove from heat, stir in couscous, cover, and let sit for five minutes. Stir and set aside.

2. Remove stems, seeds and ribs from peppers, place upright in greased casserole dish and bake for 15 minutes.

3. Sautee onion, zucchini, yellow squash and garlic in hot olive oil. Season with oregano, basil, garlic salt, salt and pepper. Stir in grape tomatoes, couscous, and tomato paste.

4. Stuff peppers with couscous mixture, top with feta, pine nuts, and fresh black pepper and bake for another 15 minutes.



Serves 6 (serving size: 1 pepper)

NUTRITIONAL INFO (per serving):
366 calories (19 calories from fat)
2.6 g fat
560 mg sodium
14.5 g protein