Carla
i need some healthy recipes that include
protein, vegetables
and under 30 min time to make
Answer
This is an easy vegetarian recipe for whole grain quinoa flavored with garlic and Parmesan cheese. Although this is a very basic recipe, you can vary it by adding some fried tofu or whatever veggies you happen to have on hand. For a vegan version of this quinoa recipe, I smothered my quinoa in nutritional yeast instead of Parmesan cheese and used olive oil in place of the butter.
Ingredients:
1 tbsp butter
1 small yellow onion, diced small
3-4 cloves garlic, minced
2 cups vegetable broth
1 cup uncooked quinoa
1/4 tsp salt, or to taste
1/4 cup Parmesan cheese
Preparation:
In a medium sized pan, sautee the onion and garlic in butter or olive oil over medium-high heat for 3-5 minutes, until onions are just soft. Reduce heat to medium low.
Add the vegetable broth and quinoa. Cover, and allow to simmer until liquid is mostly absorbed and quinoa is cooked, about fifteen minutes.
Remove from heat, and gently mix quinoa to distribute any excess moisture. Season with salt to taste, and top with Parmesan cheese, or, for a vegan version, mix in nutritional yeast instead of the cheese.
Makes 3 servings of vegetarian quinoa.
Nutritional information, per serving:
Calories: 318, Calories from Fat: 95
% Daily Value:
Total Fat: 10.6g, 16%
Saturated Fat: 4.5g, 23%
Cholesterol: 18mg, 6%
Total Carbohydrates: 40.5g, 13%
Dietary Fiber: 4.4g, 18%
Protein: 14.9g
Vitamin A 3%, Vitamin C 4%, Calcium 14%, Iron 17%
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Vegetarian deli sandwich recipe with vegetarian "ham" slices and honey mustard for those who miss the taste and textures of meat-based deli sandwiches. Try it with vegetarian deli slices - you just might be surprised!
Ingredients:
4 Smart Deli vegetarian ham slices
1 leaf green leaf lettuce
1 slice tomato
1/4 avocado, thinly sliced (optional)
1 Tbsp chopped onion (optional)
2 Tbsp honey mustard or honey mustard salad dressing
2 slices whole wheat bread
Preparation:
Spread honey mustard on one slice of bread then place two slices of vegetarian ham (or another vegetarian deli meat) on top. Add lettuce, then place another two slice of deli meat on top. Add tomato, avocado and onion, top the sandwich with another slice of bread and enjoy your vegetarian deli meat sandwich!
Makes one sandwich.
Nutritional information, per sandwich:
Calories: 318 KCAL
Total fat: 10g, Saturated fat: 1g, Trans fat: 0g
Cholesterol: 0MG
Sodium: 794
Carbohydrate: 38g
Dietary fiber: 9g
Sugars: 11g
Protein: 21g
Vitamin A 49%, Vitamin C 23%, Calcium 9%, Iron 11%
******************************************************
An easy vegetarian and vegan breakfast wrap idea for kids. Although this wrap recipe calls for bananas, you could also use apple slices or another fruit instead. A quick and easy breakfast or after-school snack for kids. Omit the honey for a fully vegan version.
Ingredients:
1 flour tortilla (use whole wheat if possible)
1-2 tbsp peanut butter
1 banana, sliced thin
1/3 cup granola
honey (optional)
Preparation:
Spread the peanut butter on the flour tortilla. Place bananas and granola on the peanut butter. Drizzle with honey, if desired and wrap.
Makes one peanut butter breakfast wrap.
Nutritional information:
Calories: 475
Calories from Fat: 171
% Recommended Daily Value:
Total Fat: 19.0g; 29%
Saturated Fat: 4.5g, 22%
Trans Fat: 0.0g
Cholesterol: 0mg, 0%
Sodium: 243mg, 10%
Total Carbohydrates: 71.0g, 24%
Dietary Fiber: 8.4g, 33%
Protein: 13.3g
Vitamin A 2%, Vitamin C 18%, Calcium 6%, Iron 12%
Nutritional information based on two tablespoons of peanut butter, low-fat granola, and optional honey omitted.
This is an easy vegetarian recipe for whole grain quinoa flavored with garlic and Parmesan cheese. Although this is a very basic recipe, you can vary it by adding some fried tofu or whatever veggies you happen to have on hand. For a vegan version of this quinoa recipe, I smothered my quinoa in nutritional yeast instead of Parmesan cheese and used olive oil in place of the butter.
Ingredients:
1 tbsp butter
1 small yellow onion, diced small
3-4 cloves garlic, minced
2 cups vegetable broth
1 cup uncooked quinoa
1/4 tsp salt, or to taste
1/4 cup Parmesan cheese
Preparation:
In a medium sized pan, sautee the onion and garlic in butter or olive oil over medium-high heat for 3-5 minutes, until onions are just soft. Reduce heat to medium low.
Add the vegetable broth and quinoa. Cover, and allow to simmer until liquid is mostly absorbed and quinoa is cooked, about fifteen minutes.
Remove from heat, and gently mix quinoa to distribute any excess moisture. Season with salt to taste, and top with Parmesan cheese, or, for a vegan version, mix in nutritional yeast instead of the cheese.
Makes 3 servings of vegetarian quinoa.
Nutritional information, per serving:
Calories: 318, Calories from Fat: 95
% Daily Value:
Total Fat: 10.6g, 16%
Saturated Fat: 4.5g, 23%
Cholesterol: 18mg, 6%
Total Carbohydrates: 40.5g, 13%
Dietary Fiber: 4.4g, 18%
Protein: 14.9g
Vitamin A 3%, Vitamin C 4%, Calcium 14%, Iron 17%
************************************************************
Vegetarian deli sandwich recipe with vegetarian "ham" slices and honey mustard for those who miss the taste and textures of meat-based deli sandwiches. Try it with vegetarian deli slices - you just might be surprised!
Ingredients:
4 Smart Deli vegetarian ham slices
1 leaf green leaf lettuce
1 slice tomato
1/4 avocado, thinly sliced (optional)
1 Tbsp chopped onion (optional)
2 Tbsp honey mustard or honey mustard salad dressing
2 slices whole wheat bread
Preparation:
Spread honey mustard on one slice of bread then place two slices of vegetarian ham (or another vegetarian deli meat) on top. Add lettuce, then place another two slice of deli meat on top. Add tomato, avocado and onion, top the sandwich with another slice of bread and enjoy your vegetarian deli meat sandwich!
Makes one sandwich.
Nutritional information, per sandwich:
Calories: 318 KCAL
Total fat: 10g, Saturated fat: 1g, Trans fat: 0g
Cholesterol: 0MG
Sodium: 794
Carbohydrate: 38g
Dietary fiber: 9g
Sugars: 11g
Protein: 21g
Vitamin A 49%, Vitamin C 23%, Calcium 9%, Iron 11%
******************************************************
An easy vegetarian and vegan breakfast wrap idea for kids. Although this wrap recipe calls for bananas, you could also use apple slices or another fruit instead. A quick and easy breakfast or after-school snack for kids. Omit the honey for a fully vegan version.
Ingredients:
1 flour tortilla (use whole wheat if possible)
1-2 tbsp peanut butter
1 banana, sliced thin
1/3 cup granola
honey (optional)
Preparation:
Spread the peanut butter on the flour tortilla. Place bananas and granola on the peanut butter. Drizzle with honey, if desired and wrap.
Makes one peanut butter breakfast wrap.
Nutritional information:
Calories: 475
Calories from Fat: 171
% Recommended Daily Value:
Total Fat: 19.0g; 29%
Saturated Fat: 4.5g, 22%
Trans Fat: 0.0g
Cholesterol: 0mg, 0%
Sodium: 243mg, 10%
Total Carbohydrates: 71.0g, 24%
Dietary Fiber: 8.4g, 33%
Protein: 13.3g
Vitamin A 2%, Vitamin C 18%, Calcium 6%, Iron 12%
Nutritional information based on two tablespoons of peanut butter, low-fat granola, and optional honey omitted.
sandwich recipes?
pinkamoree
i wanna start packing simple and easy sandwiches for lunch at school. what are some yum ideas?
Answer
tuna,ham,sweetcorn,chicken, lettuce tomato, turkey, onion, beetroot, mayo, salt lol put everything and anything thats healthy in it
tuna,ham,sweetcorn,chicken, lettuce tomato, turkey, onion, beetroot, mayo, salt lol put everything and anything thats healthy in it
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