#NoMeatFridays: These Meatless Versions of Classics Don’t Skimp on Flavor — or Nutrition
Angela Jenkins
| 3 min read
Even though Lent is almost over, that doesn’t mean that healthy and meatless recipes can’t be enjoyed throughout the entire year.
My husband has made the following recipes with meat and they were delicious, but here are meatless variations that you can add to your Lent recipe arsenal.
Shrimp Tortilla Soup
Ingredients
4 corn tortillas, cut into thin strips (dried the night before)
1 tablespoon olive oil
1 cup finely chopped onion
1 cup finely chopped carrot
½ cup finely chopped celery
6 cloves garlic, minced
½ teaspoon dried oregano
7 cups canned fat-free, sodium-reduced chicken broth
2 15-ounce cans yellow hominy, drained
1/3 cup canned crushed tomatoes
2 teaspoons chopped canned chipotle chilies
1 pound uncooked small shrimp, peeled, deveined, tails removed
½ cup chopped fresh cilantro
Lime wedges for garnish
1 tablespoon olive oil
1 cup finely chopped onion
1 cup finely chopped carrot
½ cup finely chopped celery
6 cloves garlic, minced
½ teaspoon dried oregano
7 cups canned fat-free, sodium-reduced chicken broth
2 15-ounce cans yellow hominy, drained
1/3 cup canned crushed tomatoes
2 teaspoons chopped canned chipotle chilies
1 pound uncooked small shrimp, peeled, deveined, tails removed
½ cup chopped fresh cilantro
Lime wedges for garnish
Preparation
Spread corn tortilla strips in single layer on paper towel. Let tortilla strips stand at room temperature overnight to dry.
The next day, heat olive oil in heavy large pot over medium heat. Add chopped onion, chopped carrot, chopped celery, minced garlic and dried oregano. Sauté until vegetables are crisp-tender, about 10 minutes. Add chicken broth, golden hominy, crushed tomatoes and chipotle chiles; bring to simmer. Reduce heat, cover and simmer 30 minutes. Season to taste with salt and pepper. (Soup can be prepared three days ahead.) Cool slightly. Refrigerate soup uncovered until cold, then cover soup and refrigerate.
Bring soup to simmer over medium heat. Add shrimp and cook until opaque in center, stirring occasionally, about 3 minutes. Stir in chopped fresh cilantro. Divide soup among 10 soup bowls. Top soup with dried tortilla strips, dividing equally. Serve soup, passing lime wedges separately.
Nutrition
Makes 10 Servings Per Serving: 147 Calories; 3g Fat (15.3% calories from fat); trace Saturated Fat; 19g Protein; 17g Carbohydrate; 3g Dietary Fiber; 69mg Cholesterol; 546mg Sodium
Portobello “Philly Cheesesteak” Sandwich
Ingredients
2 teaspoons extra-virgin olive oil
1 medium onion, sliced
4 large portobello mushrooms, stems and gills removed, sliced
1 large red bell pepper, thinly sliced
2 tablespoons minced fresh oregano, or 2 teaspoons dried
½ teaspoon freshly ground pepper
1 tablespoon all-purpose flour
¼ cup vegetable broth, or reduced-sodium chicken broth
1 tablespoon reduced-sodium soy sauce
3 ounces thinly sliced reduced-fat provolone cheese
4 whole wheat buns, split and toasted
1 medium onion, sliced
4 large portobello mushrooms, stems and gills removed, sliced
1 large red bell pepper, thinly sliced
2 tablespoons minced fresh oregano, or 2 teaspoons dried
½ teaspoon freshly ground pepper
1 tablespoon all-purpose flour
¼ cup vegetable broth, or reduced-sodium chicken broth
1 tablespoon reduced-sodium soy sauce
3 ounces thinly sliced reduced-fat provolone cheese
4 whole wheat buns, split and toasted
Directions
Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.
Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.
Nutrition
Makes 4 Sandwiches Per serving: 268 calories; 10 g fat ( 4 g sat , 4 g mono ); 15 mg cholesterol; 35 g carbohydrates; 13 g protein; 7 g fiber; 561 mg sodium; 704 mg potassium.
What’s your favorite meatless recipe?
Resources: Low Fat Lifestyle, Eating Well
Photo credit: kelseytwigg
