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Main Dishes

All recipes adjusted for Gluten-free option

Vegetarian Pizza


1 large (12")(30cm) whole wheat tortilla
Or 100% Corn or Brown rice tortilla (GF)
1/4 -1/2 cup canned pizza sauce (Try making your own homemade pizza sauce)
1/2 fresh sliced thin ripe tomato
1/4 cup 1/4", thin sliced onion
1/4 cup 1/4", thin sliced green pepper
1/4 cup 1/4", thin sliced red bell pepper
1/4 cup fresh mushrooms
1/2 cup shredded from Organic part-skim mozzarella cheese (avoid all dairy if lactose intolerant) Try a non-dairy cheese such as Daiya

Spread pizza sauce over tortilla
Layer tomato, onion, green and red bell
pepper, and mushrooms. Cover with shredded
cheese and bake at 400?(204c); for 15 minutes or
until browned.

Black Bean and Rice Burritos

1/2 tsp, garlic powder or fresh minced garlic
1/4 tsp ground cumin
1 can (15 oz) black beans, undrained
1 3/4 cups cooked long-grain rice
6 (8-inch) whole wheat tortillas or GF corn or rice tortillas
3/4 cup (3 ounces) shredded low-fat cheddar cheese or non-dairy cheddar cheese
1/4 cup plus 2 Tbs. sliced green onions
1/2 cup favorite salsa
1/4 cup nonfat sour cream (optional)

Combine garlic, cumin and black beans in saucepan, and bring to a boil. Reduce heat, and simmer, uncovered 5 minutes, stir occasionally. Remove from heat, stir in rice. Spoon about 1/3 cup bean mixture down center of each tortilla. Top each with 2 Tbs. cheese, 1 Tbs green onions, 1 Tbs salsa and 1 Tbs. nonfat sour cream. Roll up.
Yields 6 servings

Calories 300 (8 % from fat) Protein 17g, fat 4g sat. .3g Carbohydrate 55g, Fiber 9 g, Sodium 575 mg, calcium 200mg.

Curried Vegetable and Basmati Rice (GF)

1 cup chopped fresh cauliflower
1/2 cup diced carrot
2 tsp curry powder
1 tsp chili powder
1/2 tsp salt
1/8 tsp ground red pepper
1 Tbs water
2 tsp extra light olive oil
1/4 cup finely chopped onion
1 clove garlic, minced
4 cups cooked Basmati Rice
1/2 cup frozen peas thawed
1 cup egg whites
1/2 cup chopped toasted almonds

Cook cauliflower and carrot in boiling water for 3 minutes. Drain and rinse under cold water; Set aside. Combine curry powder and next 4 ingredients, stir well. Heat oil in large nonstick skillet over medium heat. Add curry powder mixture, onion, and garlic; stir-fry 3 minutes. Add cauliflower mixture, rice, peas. Stir-fry 2 minutes or until heated. Add egg whites; cook, stirring constantly 2 minutes or until egg is done. Add almonds; toss well.
Yield: 4 servings of 1 1/2 cups.

Calories 380 (24% from fat) Protein 15g, fat 11g
Sat 1g, Carbohydrate 67g, Fiber 6g, Sodium 417mg Calcium 110mg.

Lemon Pepper Orange Roughy (GF)

3-4 oz Orange Roughy or other firm white fish
Pam Olive Oil cooking spray, or 1 tbs EVOO
1/4 tsp salt
1/2 cup Lemon-Pepper Coating
Fresh lemon wedges

Coat both sides of Orange Roughy or white fish with extra virgin olive oil.
Place lemon-pepper coating (see recipe below) in a shallow dish or dip fish in lemon-pepper coating zip-top bag and coat sides completely. Place fish in greased/oiled baking dish. Bake at 400? F (204c) for 10-15 minutes or until fish flakes. Calories 125 (16% from fat), Protein 18 g, Fat 2 g Sat 0.2g, Carbohydrate 7.6 g, Cholesterol 23 mg Sodium 300mg, Calcium 8mg.

Lemon-Pepper Coating:

2 cups finely crushed plain Melba toast rounds or 2 cups GF bread crumbs, try toasting gluten-free bread and processes in food processor. Can also use crushed GF Rice Chex.
2 Tbs. paprika
2 Tbs. grated lemon rind
1 Tbs fresh ground pepper
1 1/2 tsp. dry mustard

Combine all ingredients in large heavy-duty,
Zip-top bag; seal bag and shake well. Store
Tightly sealed, in refrigerator, shake before
each use. Use to coat fish or chicken.

Vegetarian Meat Loaf or Veggie Burgers