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Category Archives: Meat Free!

Falafel

on February 26, 2016 by Nicki in Meat Free! ⋅ Leave a comment

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A middle eastern treat, these chickpea cakes are filling and bursting with spice, just not spicy.

Makes: 4 large falafel

Ingredients:

15 oz. can garbanzo beans
1 onion, loose chopped
1 cup fresh parsley
2 tsp. minced garlic
1 large egg
2 tsp. ground cumin
1 tsp. ground corriander
1 tsp. kosher salt
1/8 tsp. course black pepper
1 tsp. lemon juice
1 tsp. baking powder
1 Tbs. extra virgin olive oil
1 c. panko

Method:

Rinse and drain garbanzo beans. Place in food processor and pulse chop until just minced. Do not overprocess into a paste. Place in large bowl. Add onion, parsle and garlic in food processor next. Process until finely minced. Add to bowl and stir until incorporated.

In small bowl. add egg, cumin, corriander, salt, pepper, lemon juice and baking powder. Whisk until smooth. Stir into bean bowl until incorporated. Add oil. Stir until incorporated.

Add panko. Fold in until breadcrumbs are saturated with mix. Using fingers, press into a ball.. Separate into 4 equal balls and form into patties.

In non-stick skillet over medium heat, add patties. Cook for 5 minutes. Turn over. Cover and cook for 5 minutes more, lightly browned on both sides.

Serve with a mayo or dressing of choice or use patties as a “burger”on buns.

falafel

Vegetable Capellini Marinara

on February 25, 2016 by Nicki in Italian, Meat Free! ⋅ Leave a comment

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A very refreshing 10 minute meal that’s easy for any busy weeknight.

Makes: 6 servings

Ingredients:

12 oz. Smart Taste thin spaghetti
1 c. yellow bell pepper, diced
2 tsp. minced garlic
3 14.5 oz. cans petite diced tomatoes
1/4 tsp. kosher salt
13 oz. (or 3 small) zucchini, diced
1/4 c. finely chopped fresh basil
6 tsp. parmesan romano grated cheese

Method:

Boil water for noodles and cook according to box directions.

Meanwhile, in large saute pan, add tomatoes and garlic over medium heat. Bring to a simmer. Add salt, bell pepper and basil. Let simmer 5 minutes. Add zucchini. Simmer until vegetables are al dente.

To plate: Add 5 weighed ounces cooked noodles to each plate. Add 1 cup of marinara sauce. Sprinkle with 1 tsp. cheese. Serve immediately.

vegcap

Egg Noodles with Creamy Zucchini

on February 23, 2016 by Nicki in Italian, Meat Free! ⋅ Leave a comment

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This alfredo tasting dish is refreshing, light and will have them begging for more!

Makes: 7 servings (4.3 oz. cooked noodles with 1/3 c. sauce)

Ingredients:

14 oz. dry extra wide egg noodles (I use Ronzoni smart taste)
2 tsp. minced garlic
2 c. minced zucchini
1/2 c. fat free milk
4 oz. cream cheese
2 Tbs. parmesan romano grated cheese
1/8 tsp. black pepper

Method:

Bring water to boil, add noodles and cook until al dente, about 8 minutes.

Meanwhile, in large saute pan, add garlic and zucchini. Cook on medium heat, stirring occasionally until zucchini is softened, about 8 minutes. Add milk and cream cheese. Stir until cheese melts. Add parmesan. Sprinkle with dash of pepper and stir to incorporate. Remove from heat.

Drain noodles. Add 4.3 weighed ounces noodles per dish. Top with 1/3 cream sauce. Serve immediately.

zalf

Vegetable Swiss Casserole

on February 21, 2016 by Nicki in Diabetic Friendly, Meat Free! ⋅ Leave a comment

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Packed with power veggies and a robust cheesy flavor, this casserole is to live for!

Makes: 6 servings

Ingredients:

1 small onion, diced
10 oz. fine chopped kale
1 tsp. minced garlic
1/4 tsp. kosher salt
1/4 tsp. course ground black pepper
8 oz. diced summer squash
8 oz. diced zucchini squash
2 Tbs. olive oil mayo
3/4 c. dry brown rice
1 c. shredded swiss cheese
1/3 c. grated parmesan romano cheese
1 c. panko breadcrumbs
1 large egg, beaten
Cooking spray

Method:

In small saucepan, add 2 cups water and brown rice. Bring to a boil, then cover and simmer until all water is absorbed, about 20 minutes.

Meanwhile, preheat oven to 400 degrees. Coat glass casserole with cooking spray, set aside.

In large saute pan, saute onion and garlic on medium high heat for 2 minutes. Add kale, salt and pepper. Saute 2-3 minutes more until kale is shiny and dark green. Add squashes. Saute another 2-3 minutes until squash begins to soften. Remove from heat to large mixing bowl.

When rice is done, add to squash mixture. Add mayo, swiss cheese, parmesan cheese and 1/2 c. panko. Mix until incorporated. Add egg. Mix thoroughly. Spread evenly in glass casserole. Cover with 1/2 c. panko. Cook in oven at 400 degrees uncovered for 30-35 minutes or until breadcrumbs begin to crisp and brown at edges.

Remove from oven and let rest 5 minutes before serving.

kalebake

Vegetable Wheat Berry Risotto

on February 20, 2016 by Nicki in Crock Pot Easy, Italian, Meat Free! ⋅ Leave a comment

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This easy, weeknight dish is filling, healthy and crockpot friendly!

Makes: 6 – 1.5 cup servings

Ingredients:

2 1/4 c. red winter wheat berries
1 small onion, minced
24 oz. button mushrooms, sliced
1 Tbs. dried thyme leaves
8 oz. baby carrots, minced
4 cup vegetable broth
2/3 c. parmesan romano cheese, grated
2 Tbs. white wine vinegar
2 cups hot water
1/4 tsp. kosher salt
1/4 tsp. course ground black pepper
1 tsp. minced garlic

Method:

In large skillet over high heat, saute mushrooms, garlic and onion until fluids begin releasing. Add thyme leaves and wheat berries. Saute 2 minutes more. Transfer to crockpot.

Add carrots and broth to crockpot and turn on high, giving a quick mix before letting it cook about 3 hours.

Once wheatberries have burst, (risotto will be pretty dry at this point) add cheese, salt and pepper. Stir until incorporated. Add hot water and stir again until creamy consistancy (may have to add more water to liking) and cheese melts. Serve and enjoy!

wb ris

Mediterranean Grilled Sandwich

on February 19, 2016 by Nicki in Meat Free! ⋅ Leave a comment

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These filling, mediterranean sandwiches are perfect for a low calorie diet and multiply more healthy than any regular grilled cheese!

Makes: 8 sandwiches

Ingredients:

16 slices  100% whole grain bread (70 calories per slice preferably)
4 oz. 1/3 less fat cream cheese
2 cups canned quartered artichoke hearts, chopped fine
4 cups fresh baby spinach
1.5 cups 5 cheese italian finely shredded cheese

Method:

In large bowl, heat cream cheese in microwave for about 1 minute, stirring half way through until melted and creamy. Add artichoke hearts and cheese, stirring until incorporated. Cover in Spinach and place in microwave, heating in 1 minute incriments until leaves begin to wilt. Stir until leaves are covered in cheese mixture.

Spread 1/3 cup of mixture between 2 pieces of bread until sandwiches are assembled.

Over medium low heat, heat nonstick pan. Place 1 sandwich at a time in pan, searing (no margarine or cooking spray needed as you’re just toasting the bread) about 15-30 seconds on each side. Serve immediately.

Capture

Portabello Mushroom Burgers

on February 16, 2016 by Nicki in Grilling, Meat Free! ⋅ Leave a comment

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These healthy, filling burgers are a great meat alternative, especially if you’re not crazy about tofu (and we aren’t!)

Makes: 6 portabello burgers

Ingredients:

6 low-calorie buns (we use aunt millie’s hearth whole grain buns)
6 portabello mushroom caps
1 beefsteak tomato
1 cup baby spinach
1 yellow onion
2 Tbs. balsamic vinegar
2 Tbs. extra virgin olive oil
1 Tbs. fresh basil, minced
1 tsp. dried oregano
dash kosher salt
dash course ground black pepper
1 Tbs. minced garlic

Method:

In small bowl, whisk together vinegar, oil, basil, oregano, salt, pepper and garlic. Set aside.

On cookie sheet, lay out rinsed mushroom caps shiny side up. Using basting brush, baste tops with half of marinade. Let sit for 5 minutes. Preheat broiler (or barbeque grill) on high.

Flip caps and baste other side with marinade. Let sit 5 more minutes.

Meanwhile, slice tomato, destem spinach and slice onion.

Place caps on grill or broiler for 5 minutes. Flip and cook 5 more minutes. Add 2 slices of cheese per cap and cook another 2 minutes until cheese just starts to bubble and brown. Remove from broiler/grill. Let rest 5 minutes.

Assemble burgers with slice of tomato, onion and spinach and/or aioli (recipe is on site but not included in nutrition facts). Serve and enjoy!

 

mushburg

Fettuccine Alfredo

on February 16, 2016 by Nicki in Italian, Meat Free! ⋅ Leave a comment

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A rich and filling dish, this homemade alfredo sauce I have been perfecting for 15 years and this is the final product! My family will agree, there’s no way to improve upon it for flavor!

Makes: 8 servings

Ingredients:

1 lb. barilla fettuccine noodles (or brand of choice), uncooked
4 oz. parmesan romano grated cheese
1 Tbs. all purpose flour
4 Tbs. unsalted butter
1/2 Tbs. California Style Garlic Pepper
2 cups half n’ half

Method:

Boil noodles to al dente according to box instructions.

Meanwhile, in medium saucepan, over medium heat, melt butter until just fully melted. Add flour to create a roux, stirring constantly until a golden brown color, about 2-3 minutes. Slowly add half and half whisking constantly until incorporated and no lumps are present. Liquid should be piping hot but not boiling. Add cheese, whisking constantly and add garlic pepper. Let cook over medium heat at piping hot, stirring frequently for 5 or 10 minutes, letting cheese melt to a nice, thick and creamy consistancy. It will thicken more upon standing. Let stand for 5 minutes.

Meanwhile, drain noodles. Do not rinse. Immediately separate noodles into 8 equal sized portions among pasta bowls. Add equal amounts of alfredo sauce. Serve immediately.

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Vegetable Spaghettini

on February 9, 2016 by Nicki in Italian, Meat Free! ⋅ Leave a comment

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Spaghettini is italian for “thin spaghetti” but this classic red sauce mixed with white will have you wanting more!

Makes: 6 servings

Ingredients:

12 oz. dried Ronzoni Smart Taste thin spaghetti
2 c. Prego Roasted Garlic and Herb Spaghetti Sauce
1 c. diced zucchini
4 oz. diced button mushrooms
1 medium red bell pepper, diced
1 small yellow onion, diced
1 tsp. minced garlic
3/4 c. part-skim ricotta cheese
2 c. fresh chopped kale

Method:

Cook spaghetti as directed by box.

Meanwhile, in large skillet over medium high heat, saute onion and garlic until onions are sweated, about 3 minutes. Turn down heat to medium. Add zucchini, mushrooms and bell pepper. Stir occasionally until vegetables are cooked through, about 7 minutes.

Once cooked through, add ricotta cheese and stir until incorporated. Add kale. Cover and reduce to low, letting simmer until kale is softened and wilted, about 5 minutes.

Drain noodles. Portion equally between 6 bowls (about 4.5 oz. cooked per serving). Spoon sauce evenly over each bed of noodles (about 1/2 cup, a little over). Toss lightly with fork and serve immediately.

spaghettini

Spaghetti Squash “Pasta” Bowl

on February 5, 2016 by Nicki in Dinners, Meat Free! ⋅ Leave a comment

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This noodle-less pasta dish with no meat is one of the most delicious pasta dishes I’ve ever made! Even the kids recommend this over regular spaghetti!

Makes: 6 pasta bowls

Ingredients:

3 small spaghetti squash (about 2 pounds each)
6 tsp. minced garlic
6 cups fresh baby spinach, loosely chopped
3/4 cup part-skim ricotta cheese
1/8 tsp. kosher salt
1 cup finely shredded mozzarella cheese
12 oz. minced button mushrooms
2 1/2 cups marinara sauce (I use Prego or Ragu, it’s about 1 jar)
1/3 cup grated parmesan romano cheese

Method:

Preheat oven to 350 degrees. Cut each squash in half lengthwise. Scoop out seeds and discard them. Place squash halves, cut side up, on baking sheet. Bake for 50 minutes. DO NOT turn off oven.

Remove from oven and let stand for 10 minutes, cooling before scraping from sides downward with fork to make “noodles” from the squash. Place in large bowl not piercing skin of “pasta bowl.”

Lay out a fresh, clean dish towel. Place squash threads on towel and cover, squeezing out at much liquid as possible. Return to large bowl.

Heat a large skillet over medium heat. Add garlic and spinach to pan. Cover and let spinach wilt, about 1 minute and then turn with spoon to mix garlic with spinach. Add spinach mix to large bowl with squash.

Add ricotta, salt and half mozzarella to squash mixture. Toss with fingers to mix well. Set aside.

Return to large skillet. Heat over medium. Add mushrooms and saute about 4 minutes before adding marinara sauce. Bring to a simmer. Remove from heat.

Increase oven temperature to 425 degrees.

While preheating, spoon 1/2 cup sauce into the bottom of each squash shell (they should still be on cookie sheet). Top evenly with squash mixture. Sprinkle tops of bowls with remaining mozzarella cheese and parmesan romano. Bake for 20 minutes.

If wanting crispy cheese, increase heat to 500 degrees and let broil until cheese is golden and bubbly. You must watch it constantly as not to burn.

Remove from oven and let stand 10 minutes before serving.

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