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Our vegetarian and vegan recipes are delicious and satisfying all on their own, but if you or your household is “flexitarian”, many dishes can be modified upon request to include poultry, seafood or meat. Many of these recipes are courtesy of my friend and a mentor, Sassy Knutsen. Check out her incredible Vegan site

Baked Ziti with Roasted Vegetables. A favorite! Red peppers, onion, & eggplant roasted and combined with spinach, ziti and a rich tomato sauce. Optional mozzarella topping.

Herb & Vegetable Stuffed Portobellos. Tasty stuffing of sautéed onion, celery, shallots and peppers, (with optional fontina cheese) mounded on fresh portobellos and baked. Hearty fare!

Eggplant Paprikash- onion, garlic, eggplant, peppers, paprika and seasonings slow simmered and finished with sour cream. Served over pasta or rice. Yummy!

Black Bean Lasagne Onions, green peppers, corn, black beans and marinara sauce, layered with lasagna noodles and ricotta. A taste of the southwest.

Quinoa and Chile Casserole. Pinenuts, sun-dried tomatoes, green onion and quinoa, layered with green chiles and vegan Monterey Jack.

Fettucine with Stir-Fried Greens and White Beans. Onions, spices, Swiss Chard or spinach combined with pureed and whole small beans create a delightfully different pasta topping.

Sweet Polenta Pie Medley of roasted carrots, zucchini, mushrooms, peppers and onions, with tomato paste, tomatoes and basil make a delectable ragout over a seasoned polenta crust.

Caramelized Broccoli & Onion Stuffed Shells. Filling also includes garlic, chopped Kalamata olives, and Ricotta, all baked with savory tomato sauce.

Turkish Stuffed Peppers Red, Yellow or Green peppers filled with rice, cashews, raisins, dried apricot, seasoned with coriander, cumin, oregano, cinnamon and tomato sauce.

Tempeh Loaf. Savory herbs, stuffing, tempeh and mushrooms combined and baked to make a satisfying loaf. Great with mashed potatoes.

Falafel Delish patties of chickpeas, parsley, chives, garlic and cumin baked until golden and topped with Tahini sauce. Super in a pita pocket with fresh lettuce and tomato.

Spiced Sweet Potato Stew A hint of peanut in a mildly spiced stew of sweet potatoes, tomatoes, garbanzo beans and veggie broth.

Russian Potato Stew. Recently served at the “Taste of Dennis” expo to rave reviews, this gem from the Vegan Coach, Sassy Knutsen includes Russet potatoes, sauerkraut, green beans & broth finished with a touch of vegan sour cream.

Points values, exchanges, calories, carbs, and other nutrition info available to assist you with your program requirements.

Chicken Cacciatore. Chicken, mushrooms, green peppers and onions simmered in a red wine-tomato sauce. Served alone or with pasta.

Greek Lemon Chicken Thighs. Fresh lemon juice, garlic and oregano marinade and basting sauce for oven baked chicken thighs.

Chicken Fricasee. A favorite! Chicken breast, garlic, olives simmered in a tomato-wine sauce. Serve on rice or pasta.

Baked Squash with Sausage/Pear Stuffing. Chicken sausage, onions, pears, low-fat ricotta and bread crumbs make a savory filling for acorn squash halves.

Turkey Loaf. Ground turkey combines with carrots, celery, green pepper, onion and scallions for a hearty and delicious loaf. A client favorite!

Turkey Meatballs in Creamy Dill Sauce. Fresh dill flavors both the meatballs and the sauce. Great with egg noodles.

Turkey Stuffed Cabbage Rolls. Ground turkey , basmati rice, mushrooms and onions fill these marinara baked cabbage rolls.

Beef Teriyaki Chunks of tender beef marinated in a ginger-soy-sherry sauce and then grilled or broiled. Add some stir-fried veggies and/ or rice.

Mexican Tortilla Pie. Lean ground beef, onions, green peppers and chilis seasoned with classic Mexican spices, and layered with corn tortillas and low fat cheese. Ole!

Hamburger Stroganoff Lean ground beef, mushrooms onions in a rich but low fat sour cream sauce. Serve over noodles or rice.

Low-Fat Macaroni & Cheese. A classic redone with three reduced fat cheeses. Only three grams of fat per serving!

Scalloped Potato and Ham Casserole. Red potatoes, turnip, and sweet potatoes layered with reduced sodium ham and baked in a creamy sauce. Low cal and low fat.

Thai- style Tuna cakes Fresh tuna, spinach, green onion, lime and ginger are used to create a very tasty seafood patty. Great alone or on a light bun.

Spicy Seafood Stew Peppers, onions, scallops shrimp, and fish in a tomato stew with a bit of heat.

Cod Provencal Luscious but very low calorie! Sauteed peppers, onions and olives layered between cod fillets and baked in a tomato wine sauce. A big favorite!

Scallops au gratin reduced fat cheeses, skim milk white wine and a touch of tarragon make a surprisingly rich sauce for these baked scallops. Client approved!

“Unfried” Catfish A medley of seasonings and cornmeal create a yummy crunch for oven baked fillets. You won’t miss the fat of deep fried fish! Sub any mild white fish.

These dishes will please everyone in the family!

Chicken Cacciatore
Breast of chicken, peppers, onions, and tomatoes in an Italian tomato sauce.

Chicken with Sun-dried tomato pesto
Pinenuts, garlic and sundried tomatoes top these roasted chicken breasts.

Spiced Maple Chicken
Maple syrup glazed, with Dijon and a hint of cumin and curry.

Chicken with Sherry Sauce
Breasts or thighs in a creamy sauce with mushrooms. Great over mashed potatoes

Beef Burgundy Stew
Sirloin tips simmered with onions, mushrooms and red wine.

Hamburger Pie
Ground beef, onion, cheddar with a G/F biscuit crust.

Sirloin Tips with Creamy Gravy
With sautéed mushrooms. Served over G/F noodles or rice.

Stovetop Barbeque Ribs
Beef short ribs slow simmered in tangy homemade barbeque sauce.

Asparagus, Ham and Pasta Bake
Rice pasta, ham and asparagus in cheddar-ricotta sauce. Comfort plus!

Island Pork Tenderloin
Rubbed with tropical spice blend and roasted with garlic sweet/hot glaze.

Stuffed Peppers
Ground beef, brown rice and a medley of veggies fill our peppers, baked with tomato sauce.

Macaroni and Cheese
Rice pasta and cheddar cheese sauce, and a crispy potato chip topping. Classic homestyle goodness!

Glazed Salmon Fillets.
Buttery maple glaze with a hint of Dijon, brushed over fillets and coated with chopped pecans and parsley. Dinner party quality and a favorite.

Coconut Rice and White Fish
Your favorite mild fish, covered in a tangy orange pineapple sauce, baked with coconut flavored rice. A tropical delight.

Crab and Shrimp Casserole
Celery, onion, and green pepper flavor this seafood combo with a crushed potato chip topping.

Fettucine with Lobster and Leeks
Chunks of Lobster, and butter sautéed leeks in a Gorgonzola cream sauce over rice pasta. Oh my! A well deserved indulgence!