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Meatless Main Meals

Page history last edited by PBworks 13 years, 3 months ago


Impossibly Easy Pizza Pie

Yield: 4 servings; 4 points per serving


1 medium onion, chopped (1/2 cup)

1/3 cup grated Parmesan cheese

1/2 cup lite Bisquick

1 cup fat free milk

1/2 c. Eggbeaters

1 can (8 ounces) pizza sauce

1/4 cup chopped green bell pepper

3/4 cup shredded lite mozzarella cheese


Heat oven to 400ºF. Spray Pam in a 9-inch pie plate. Sprinkle onion and Parmesan cheese in pie plate. Stir Bisquick, milk and eggs until blended. Pour into pie plate. Bake 20 minutes. Spread with pizza sauce; top with remaining ingredients. Bake 10 to 15 minutes or until cheese is light brown. Cool 5 minutes.




Impossible Southwestern Pie

Yield: 4 servings; 4 points per serving


1 1/2 cups frozen whole kernel corn

8 medium green onions, chopped

1 can (15 ounces) black beans,

rinsed and drained

1/3 cup 2% shredded cheddar cheese

1/2 cup reduced fat Bisquick

1/2 cup skim milk

1/2 cup thick & chunky salsa

1/2 cup egg beaters

Additional thick & chunky salsa


Heat oven to 400 degrees. Spray Pam in a 9 inch pie pan. Layer corn, onions & beans in the pan. Sprinkle with cheese. Stir baking mix, milk, 1/2 cup salsa and eggbeaters until blended. Pour into the pie pan. Bake 35 to 40 minutes.




Pierogies with Spinach-Tomato Sauce


Box of 12 potato and cheddar Pierogies, frozen

14 oz can no-salt diced tomatoes

14 oz can Italian-style tomato sauce

2 cloves garlic, diced

1/2 cup onion, chopped

1/2 cup frozen chopped spinach

seasonings to taste


In a large skillet or saucepan, sauté the onions and garlic with cooking spray.


When onions start to soften, add the cans of tomato products to the skillet and stir. Bring to a simmer, then add Pierogies and spinach; stir so they're covered in the sauce. Cover and reduce heat to low, letting simmer for about 15 minutes or so. Stir every now and then to make sure the Pierogies are evenly cooked.




White Bean Enchiladas

Yield: 3 servings (serving size: 2 enchiladas)


2 tablespoons fat-free sour cream

1 (16-ounce) can cannellini beans or other white beans, rinsed and drained

1/2 cup (2 ounces) preshredded reduced-fat Mexican blend or cheddar cheese, divided

2 tablespoons canned chopped green chiles

1 tablespoon sliced green onions

1 tablespoon chopped fresh cilantro

1 teaspoon ground cumin

1 (10-ounce) can enchilada sauce (such as Old El Paso), divided

1/4 cup water

6 (6-inch) corn tortillas

Cooking spray

1 tablespoon minced fresh cilantro (optional)


Preheat oven to 350°.


Combine the sour cream and beans in a food processor; process until almost smooth. Stir in 1/4 cup cheese, chiles, onions, chopped cilantro, and cumin.


Combine 1/3 cup enchilada sauce and 1/4 cup water in a small nonstick skillet over medium-low heat. Dip one tortilla in the sauce mixture to soften; transfer to a plate. Spread 1/4 cup bean mixture down center of tortilla; roll up. Place roll, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Repeat procedure with remaining tortillas and bean mixture. Add remaining sauce to pan; cook 1 minute. Spoon over enchiladas; sprinkle with 1/4 cup cheese.


Bake at 350° for 30 minutes or until bubbly. Sprinkle with minced cilantro, if desired.


CALORIES 372; FAT 8g; PROTEIN 17.5g; CHOLESTEROL 3mg; CALCIUM 291mg; SODIUM 1076mg; FIBER 6.2g; IRON 3.9mg; CARBOHYDRATE 60.5g


Source: Cooking Light



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