Now that we’re about to venture into another new year, I’m sure many resolutions will be made to eat healthier food and maybe get rid of a few excess pounds.
One way to help achieve both of these goals is to eat a meatless meal once or even twice a week. It doesn’t hurt your grocery budget either since meat is usually the most expensive item on shopping lists.
Just because your meal is meatless, it doesn’t have to be flavourless.
Whether you’re a vegetarian or a die-hard carnivore trying to be more heart-healthy, the following recipes are dishes worthy of a second helping.
Even your picky eaters should be satisfied (fingers crossed). Happy 2015 everyone. Here’s to another year of happy and healthy cooking.
Mushroom & Chard Stuffed Pasta Shells
1 Tbsp olive oil
8 ounces sliced cremini mushrooms (the brown ones usually found next to the regular white button variety)
2 or 3 cloves of garlic, minced
1 bunch of Swiss chard (about 8 ounces), tough stems removed, coarsely chopped
Salt and freshly ground black pepper to taste
2 cups ricotta cheese, preferably reduced-fat
½ cup shredded Parmesan cheese
½ tsp dried basil
¼ tsp dried oregano
1 large egg, lightly beaten
1½ cups marinara sauce (store-bought is perfectly fine), divided use
16 jumbo pasta shells, cooked according to package directions
1 cup shredded part-skim mozzarella cheese
Additional marinara sauce for serving
Preheat oven to 350° F. Heat the oil in a skillet over medium-high heat; add the mushrooms and sauté until lightly browned, about four minutes.
Add the minced garlic and sauté for one minute more, being careful not to burn the garlic. Add the chard and stir-fry until chard is wilted, about one or two minutes more.
With a slotted spoon, transfer the mixture to a large bowl and discard any leftover liquid in skillet. Stir in the ricotta, Parmesan, basil and oregano. Add salt and pepper to taste, then fold in the beaten egg.
Spread three-quarters of a cup of marinara sauce in the bottom of a greased 13x9-inch baking dish.
Fill the cooked pasta shells with the ricotta mixture and place them in the baking dish (any leftover filling can be placed in the dish between the filled shells). Spoon the remaining marinara sauce evenly over the shells and sprinkle with the mozzarella.
Cover the dish with foil and bake for 30 minutes, then remove foil and bake for another 15 minutes until cheese is melted and sauce is bubbling. Let sit for five minutes before serving. While it sits, warm the additional marinara sauce to serve over top (optional but recommended).
Makes four to six servings.
Quinoa Chili
2 cups cooked quinoa
1 Tbsp olive oil
1 large yellow onion, diced (about 1¾ cups)
3 cloves garlic, minced
Two 398-ml cans diced tomatoes (undrained)
One 398-ml can tomato sauce
1½ cups chicken or vegetable broth
One small can diced green chiles (found in the Mexican food aisle)
2½ Tbsp chili powder
2 tsp ground cumin
1½ tsp paprika
½ tsp granulated sugar
½ tsp ground coriander
Cayenne pepper to taste (optional)
Salt and freshly ground black pepper to taste
Two 398-ml cans red kidney beans, drained and rinsed
One 398-ml can black beans, drained and rinsed
1½ cups frozen or canned corn (drained if canned)
½ cup chopped fresh cilantro
Juice of one lime
Heat olive oil in a large heavy pot over medium-high heat. Once oil is hot, add onion and sauté until tender, about four minutes, adding in the minced garlic for the last 30 seconds.
Add the next 11 listed ingredients (diced tomatoes through salt and pepper); bring mixture just to a boil, then reduce heat, cover pot and simmer for 30 minutes. Add the beans, cilantro and lime juice and cook until heated through.
Serve hot with your preferred chili toppings (grated cheese, sour cream, diced avocados). Makes six servings.
Slow Cooker Creamy Tomato Basil Tortellini Soup
3 medium carrots, diced
1 large yellow onion, diced
2 Tbsp olive oil
3 cloves garlic, minced
Three 796-ml cans whole Italian plum tomatoes
4 cups vegetable or chicken broth
1⁄3 cup chopped fresh basil, plus more for garnish
2 bay leaves
1 Tbsp granulated sugar
Salt and freshly ground black pepper to taste
1 lb refrigerated three-cheese tortellini
¾ cup whipping cream
Shredded Parmesan cheese for serving
Heat olive oil in a large skillet over medium-high heat. Add carrots and onion and sauté for three to four minutes; add garlic and sauté one minute longer.
Pour mixture into a six- to seven-quart slow cooker along with tomatoes, broth, basil, bay leaves and sugar. Stir and season with salt and pepper to taste.
Cover slow cooker and cook on low for six to seven hours or on high for three to 3½ hours. Remove bay leaves, then puree soup with an immersion blender (or carefully in small batches in a regular blender).
Add a little more broth or water if soup is too thick. Stir in the tortellini; cover cooker and cook on high until heated through and tortellini is tender, 15 to 30 minutes.
Reduce heat to low and stir in heavy cream. Serve topped with parmesan and fresh basil. Makes about eight servings.
Angela Shellard is a self-described foodie. She has done informal catering for various functions. Contact: [email protected].
