Pasta with Alfredo Sauce

WeightWatchers POINTS® per serving -- 5
Servings -- 6

My adapted version of a recipe from "The Vegetarian Family Cookbook" by Nava Atlas. What a great book! I've used zucchini & peppers to add a few veggies in, you could certainly use other ones -- broccoli would be especially delish. To round this out and make it a hearty meal try serving with a nice big salad and some good bread.

Ingredients

12 oz uncooked whole-wheat pasta

1 small zucchini

1 small red pepper

2 Tbsp soy margarine

2 cloves garlic

12 oz silken tofu

1/2 cup unsweetened plain soymilk

1 tsp table salt

2 Tbsp nutritional yeast

Instructions

Cook pasta according to package directions until al dente. Saute zucchini & pepper until tender but not mushy. Combine the pasta and vegetables, set aside.

In a small skillet, heat the margarine over low heat and saute the smashed,diced garlic until just starting to get some color, about 2-3 minutes. Combine the garlic & margarine with the tofu, soymilk, nutritional yeast and salt in a food processor and blend till smooth and creamy.Toss the pasta w/vegetables and sauce together in a large bowl, season w/pepper to taste. If the sauce needs to be thinner, add a bit more soymilk.

Edamame Succotash

WeightWatchers POINTS® value -- 2
Servings -- 5

Loaded with extra veggies, edamame replaced the traditional lima bean for a new twist that reminds me summer is on the way. This is one of my daughter's favorite recipes. You can replace the fresh tomatoes with diced canned. Delish with a side of cornbread.

Ingredients

1 1/2 cup edamame (shelled)

1 1/2 cup yellow corn

1 small stalk celery

1 medium onion

1 medium sweet red pepper

3 tomatoes

1 zucchini

1 clove garlic (or more to taste)

a splash of plain soymilk

Instructions

When using frozen edamame, boil according to package directions and set aside.

In a large skillet brushed w/grapeseed oil, saute the onion, pepper, zucchini, & celery until softened. Add seeded & diced tomatoes, cook till they begin to break down. Add corn, garlic and edamame, saute until heated thru. Finish with a splash of soymilk and salt to taste.

Easy Red Beans & Rice

WeightWatchers POINTS® value -- 5
Servings -- 4


This easy recipe is also great served at room temp or cold as a rice & bean salad. When served hot I like to complete this simple meal by serving with a side of sauted collard greens and some unsweetened applesauce.

Ingredients

1 1/2 cup small red beans
1 cup uncooked brown rice
1 medium green pepper
1 medium onion
1 small stalk celery
1 clove garlic (or more to taste)
1/4 tsp maple syrup
1 tsp chili powder
1 tsp liquid smoke
2 1/2 cup water

Instructions

Place water, rice & chili powder in covered microwave dish, nuke for 5min on high, then 40 minutes on 50% power.

Meanwhile, saute finely diced veggies in a pan brushed w/grapeseed oil, using veggie broth to deglaze as needed and adding garlic near the end. If using canned beans, drain and rinse them.

When the rice is done, carefully remove the cover and add the cooked veggies, beans, liquid smoke & maple syrup to the dish, stir...salt to taste.

marvelous microwaved grains

As summer approaches finding ways NOT to heat up the house while having a nicely balanced meal can be a challenge. Plus, who wants to spend time watching over a simmering pot of rice? My answer -- microwave your grains.

To do all of these I use a Pyrex covered casserole dish. I personally don’t add any salt, margarine or oil and tend to season after the grains are done depending on what I’m using them for. I have substituted veggie broth for water and it’s worked fine.

While in some cases using the microwave doesn’t really save any time, it does prevent burning or over/under doing the grains, as well as make for easier clean-up since you are cooking, serving and storing the grains in the same container.


QUINOA

1 c quinoa, 2 c water, salt/margarine/oil to taste
Nuke uncovered 15min. Cover immediately until water is absorbed

MILLET

1 ½ c millet, 3 c water, salt/margarine/oil to taste
Cover, nuke 20 min. Stir, recover, let stand till water is absorbed.

BARLEY

¾ c regular pearled barley, 3 cups water, salt/margarine/oil to taste
Cover and nuke 5min, then reduce power to 50% and nuke 30-40min.
Stir gentle, recover and let stand till water is absorbed

BROWN RICE -- works for basmati, short or long grained varieties

1 c brown rice, 2 1/4 c water, salt/margarine/oil to taste
Cover and nuke for 5 min, reduce to 50% power and nuke 40 min.
Let stand till water is absorbed