Category Archives: MAIN DISH

Three Bean Butler Soy Chicken

Three Bean Butler Soy Chicken Fresh green beans, canned pinto and black beans, canned mushrooms, with Butler soy chicken combined with flavorings and seasonings till done just right. High protein from garden of life! Eat plain or use as a topper for mashed potatoes or yams, or mix with cooked macaroni. Add prepared mustard and/orContinueContinue reading “Three Bean Butler Soy Chicken”

Lilly’s Mac Tofu & Butler Chicken – low fat

Lilly’s Mac Tofu & But Chicken Dish -low fat When you happen upon a free box of MAC AND CHEESE don’t throw the whole thing away, save the mac and throw away the cheese packet. In public housing and senior residences, outsiders come in and throw food about in spots, like they’re feeding pigeons, comeContinueContinue reading “Lilly’s Mac Tofu & Butler Chicken – low fat”

French Roast Stove-Top Baked Beans

FRENCH ROAST STOVE-TOP BAKED BEANS What started out as a quick bean recipe turned into a slow stove-top roast. Perfect! Serve on a buffet or as the main dish or in a sandwich or soft taco, or in a soup bowl topped with animal-free blue cheese dressing or a dab of mustard! They’re cheap andContinueContinue reading “French Roast Stove-Top Baked Beans”

Barbecue Green Bean Sun-Dried Tomato Rice

BARBECUE GREEN BEAN SUN-DRIED TOMATO RICE Less water, longer cooking time creates a chewier rice. Cooked with spices, herbs, Italian cut green beans and sun-dried tomatoes. Tossed with a tomato and vinegar based Barbecue Sauce! Served as individual molds, topped with white and black sesame seed, drizzled with sesame oil and topped with fresh basil.ContinueContinue reading “Barbecue Green Bean Sun-Dried Tomato Rice”

THE ULTIMATE HOLIDAY MEAL CHALLENGE

YOU FOUND IT. RIGHT HERE! The challenge I gave myself was to create a delicious, satisfying, exciting, new yet familiar, holiday meal. 7 Dietary Restrictions  ANIMAL-FREE. GLUTEN-FREE. BREAD-FREE. PLANT MEAT AND DAIRY FREE. SOY-FREE. LOW FAT. Well, I did it. And you can do it too! Here it is! APPLE CRANBERRY BLACK BEAN SALSA It’sContinueContinue reading “THE ULTIMATE HOLIDAY MEAL CHALLENGE”

Mango Kraut Beans

MANGO KRAUT BEANS Bourbon beans with mango, roasted pepper and green beans. Ops, almost forgot the sauerkraut. What a pairing! All the way around spells success! And it’s fat-free! Sink your teeth into that one. The chew alone is worth the effort. Makes 7 cups 22 oz. can BUSH’S GRILLIN’ BEANS Bourbon And Brown SugarContinueContinue reading “Mango Kraut Beans”

Potato Pepper Fry

POTATO PEPPER FRYPOTATO PEPPER FRYPOTATO PEPPER FRYPOTATO PEPPER FRYPOTATO PEPPER FRY Potato Pepper Fry Pan-fired cubanelle peppers, sweet onion, yellow potatoes and zucchini, then tossed till coated with a mustard sauce! the zucchini adds a juicy component if done just right – tender, not mushy. Cook up five pounds of these tender creamy golden thin-skinContinueContinue reading “Potato Pepper Fry”

GOP Veg Feast For The Figure – fat-free

GOP VEG FEAST FOR THE FIGURE – fat-free Green Orange Purple. Asparagus and green beans cooked till tender, no seasoning except the salted water! Baby Purple Potatoes and baby carrots. Coated with agar gel as an oil or melted margarine replacement. Tossed with cilantro and garlic. Serve with an orange marmalade glaze. No oil please!ContinueContinue reading “GOP Veg Feast For The Figure – fat-free”

Stuffed Cabbage With Sauerkraut Beans Greens

STUFFED CABBAGE WITH SAUERKRAUT BEANS GREENS A simple dish using few ingredients that tastes like it took hours to cook. Eat plain or serve with a salad or fresh cooked carrots! Applesauce also works! These frozen turnip greens were good – saves a lot of prep time too! Sauerkraut doesn’t always have to be eatenContinueContinue reading “Stuffed Cabbage With Sauerkraut Beans Greens”

RED CABBAGE AND GREEN BEAN SAUTE

RED CABBAGE AND GREEN BEAN SAUTE Salt, pepper and garlic, that’s all the seasoning we use to highlight the subtle flavors of the veggies without a lot of other flavors to distract from the main event! Serve alone or with rice. I like it both ways, depending on how busy I am and how muchContinueContinue reading “RED CABBAGE AND GREEN BEAN SAUTE”

Fresh Corn Veggie Pot

FRESH CORN VEGGIE POT Fresh corn mixed with red cabbage, mushroom, celery, onion and pepper saute, along with peas, fresh ginger sticks and garlic. San Marzano tomatoes turn this summer veg fest into a savory delight! Just what Steve asked for – healthy and delicious! Makes 17 cups 6 ears fresh corn-on-the-cob – cut endsContinueContinue reading “Fresh Corn Veggie Pot”

Fresh Corn And Veggie Pot

FRESH CORN AND VEGGIE POT No added fat is fat-free to me. Okay, so soy beans have some fat, but it’s negligible. Considering there’s no fat in this dish, it surprised me how filling it was. Tasty too! Makes 19  cups INGREDIENTS: 8-10 fresh ears butter sugar corn, shucked and properly cleaned, Place in potContinueContinue reading “Fresh Corn And Veggie Pot”

Spinach Potato Skillet

SPINACH POTATO SKILLET Easy to make, low fat skillet supper with lots of spinach, peas, celery with pan-fried potato slices, grape tomatoes in a simple garlic mustard glaze! Serves 6-8 main dishes 2 lbs. fresh spinach, washed, then boiled till tender but not mush, drained in colander; set aside 2 T. extra virgin olive oilContinueContinue reading “Spinach Potato Skillet”

Leftover Rice

Sometimes simple tastes so good. I’ve been missing rice for a while. Peas too, been missing them. The fresh tomato add-on creates a juicy component to this simple rice. Nice! Makes 7 cups 2 T. extra virgin olive oil 1/2 lg. sweet onion, peeled and diced 1 green pepper, cored and cut into bite sizeContinueContinue reading “Leftover Rice”

ROASTED TOFU AND VEGGIES

ROASTED TOFU AND VEGGIES Tofu cubes roasted in marinade made with Liquid Bragg Aminos. Cabbage, yams, carrot and onion dusted with spice then roasted separately. Fresh boiled corn off the cob. Toss it all with salt and pepper and serve. That’s all you need to enjoy the essence of  each vegetable! Steve’s lunch for aContinueContinue reading “ROASTED TOFU AND VEGGIES”

Fresh OFF-THE-COB Veggie Saute

Fresh OFF-THE-COB Veggie Saute The fresh corn in the market is so sweet this year, so we go with very little seasoning. Salt and pepper works. A simple, refreshing and satisfying dish for any meal – even breakfast! Makes 11 cups 8 fresh ears sweet corn, shucked – place in pot of water, bring toContinueContinue reading “Fresh OFF-THE-COB Veggie Saute”

ROASTED YAM STEAKS

  ROASTED YAM STEAKS – fat free Tired of the same old mashed yams? Or the cubed and roasted style? Me too. Steve doesn’t like the texture. So what do I do with yams on sale? Try something new. Yam steaks! Pour the SMOKY CRANBERRY ORANGE GRAVY over, top with some pine nuts and aContinueContinue reading “ROASTED YAM STEAKS”

Baked Apples With Quinoa Apple Pine Nut Stuffing low fat

  BAKED APPLES WITH QUINOA APPLE PINE NUT STUFFING low fat If you don’t want to do the apples, that’s just as fine. Serve stuffing from stove-top as is. Perfect either way! However, the apples do add a festive touch to a festive holiday! And they’re easier than pie to make! Serves 6   ReferContinueContinue reading “Baked Apples With Quinoa Apple Pine Nut Stuffing low fat”

Gluten-Free Quinoa Apple Pine Nut Stuffing low fat

QUINOA APPLE PINE NUT STUFFING low fat This is my gluten-free, bread-free, animal-free, low-fat stuffing. It’s made stove-top, so you don’t take up room in the oven while roasting veggies, plant-meat roasts etc. How can nutrient-dense tastes so good? Because you know who engineered it that way! Makes almost 7 cups 2 T. extra virginContinueContinue reading “Gluten-Free Quinoa Apple Pine Nut Stuffing low fat”

Asparagus And Edamame Fried Rice

ASPARAGUS AND EDAMAME FRIED RICE Red and white rice pan-fried with red onion and celery. Mixed with RED FORK Asparagus Skillet Sauce, then tossed with asparagus and edamame. Served with a Smoky Russian Dressing! Makes 9-1/2 cups Rice: 1 c. red rice, washed and drained 1-1/4 c. Golden Canilla par boiled long grain white rice,ContinueContinue reading “Asparagus And Edamame Fried Rice”

GREEN DANDELION PASTA BOWL

GREEN DANDELION PASTA BOWL Edamame and Mung Bean Fettuccine topped with sweet pepper and onion saute with zucchini sticks and dandelion greens. Wrapped in a smoky sour mustard sauce. Garnished with sliced sweet basil! Low fat, but who would even guess at that? No one I know. Top Shelf Pasta Bowl all the way toContinueContinue reading “GREEN DANDELION PASTA BOWL”

AFC Spaghetti Mushroom Alfredo – for Steve

AFC SPAGHETTI MUSHROOM ALFREDO for Steve If someone wants to occasionally indulge in a higher calorie and fat dish, plus they want large or extra-large portions, I’d say take this one, for a sky-high experience! That was Steve’s Request. Lots of happy sounds were heard while he savored this meal. The Animal-Free Chef at yourContinueContinue reading “AFC Spaghetti Mushroom Alfredo – for Steve”

Tomato Corn Curry Rice

TOMATO CORN CURRY RICE Ever wonder what to do with fresh corn-on–the-cob besides eating it straight from the cob? I did, and this tomato corn curry rice is what I came up with. Super simple. Super tasty. Light and refreshing! Makes 8 cups rice and 6 cups tomato corn 3-1/2 c. water 2 t. saltContinueContinue reading “Tomato Corn Curry Rice”

Red And Greasy (that means tomato sauce)

  RED AND GREASY Steve says he wants red and greasy – a favorite of his and mine. Lately we’ve been so low-fat or no-fat that we decided to treat ourselves with more-than-usual-fat. Lighten up. You’re not going to lose all that fat in a day anyway! Have some fun with food! Serve over pastaContinueContinue reading “Red And Greasy (that means tomato sauce)”

Broccoli Red Fried Rice And Quinoa

BROCCOLI RED FRIED RICE AND QUINOA Ever  taste juicy fried grains? This is it! What a chew! Reduced fat too! Less than one teaspoon fat per one cup serving! Steve’s on a fried rice kick, so thought I’d rearrange the foundation of fried rice by using quinoa plus red rice which functions as the meat. Success!ContinueContinue reading “Broccoli Red Fried Rice And Quinoa”

Pink Lentil Cream

PINK LENTIL CREAM Serve as an elegant first course appetizer soup, use as gravy or as thickener/flavor enhancer for other sauces instead of cornstarch/flour and bouillon. Easy, cheap and super smooth! Makes 4 cups 2 c. washed pink lentils 4 c. water 1 t. pink Himalayan salt fresh grind black pepper to taste 2/3 c.ContinueContinue reading “Pink Lentil Cream”

SPINACH TOMATO LINGUINI BOWL

SPINACH TOMATO LINGUINI BOWL Cooked linguini mixed with fresh spinach, tomatoes, sweet onion, Kalamata olives, sweet mini peppers, and carrot ribbons. Tossed with a reduced fat Herb and Spice Vinaigrette! Mostly raw! Makes 16 cups 1 lb. dried linguini pasta, broken in half, cooked in lots of sufficiently salted boiling water till tender – drainContinueContinue reading “SPINACH TOMATO LINGUINI BOWL”

WILD PUMPKIN SEED RICE

WILD PUMPKIN SEED RICE A simple, nutritious and tasty rice dish made with white and wild rice with a pumpkin seed crumble add. Seasoned with turmeric, mustard and rosemary – a little sweet, a little sour and a little vegan yeast to give a hint of cheese. Garnished with fresh tarragon leaves! Makes 12 cupsContinueContinue reading “WILD PUMPKIN SEED RICE”

BAKED VEG CHEESE AND VEAL CANNELLONI

BAKED VEG CHEESE AND VEAL CANNELLONI We use the other white plant meat for this fine American-Italian casserole. Veg veal! I think I’ve had veal once or twice aside from a luncheon sandwich meat called veal loaf back in the long ago days. I recall it not having much flavor – not the loaf thatContinueContinue reading “BAKED VEG CHEESE AND VEAL CANNELLONI”

SHARON’S MANICOTTI

SHARON’S MANICOTTI This has been a long time in the planning and waiting stages – mainly to get the filling right absent any animal products. It’s a success I waited three decades to achieve. Makes 11 stuffed pasta and 5-1/4 cups sauce Preheat oven to 350 degree for 15 minutes before baking manicotti Filling: 12.3ContinueContinue reading “SHARON’S MANICOTTI”

GYPTIAN RICE

GYPTIAN RICE White and wild rices, cashews and raisins seasoned with garlic, saffron and mint. Served with orange zest, and a maple syrup and extra virgin olive oil drizzle! Takes me someplace I haven’t been before and I like it. Steve loves it. Elegant, he remarked. And delicious! Mostly fat-free! Makes 14 cups 4-3/4 c.ContinueContinue reading “GYPTIAN RICE”

ORANGE TEMPEH WITH SAFFRON RICE

ORANGE TEMPEH WITH SAFFRON RICE Tempeh marinated in Orange Barbecue Sauce. Sautéed with onion, celery, red cabbage and fresh spinach. Served over saffron rice and garnished with cilantro and lime wedge! Tempeh makes 3-1/2 cups; rice makes 5 cups Saffron Rice: 2 c. water 1 t. sea salt 1 pinch saffron threads 2 t. liquidContinueContinue reading “ORANGE TEMPEH WITH SAFFRON RICE”

GIMME LEAN SAUSAGE AND TOMATO

GIMME LEAN SAUSAGE AND TOMATO A plant meat and veggie saute. Tastier and more satisfying than the animal counterpart! No leap needed here. Low-fat too! Makes 6-1/2 cups 1 T. extra virgin olive oil 1 c. diced sweet onion, 1/2 inch squares 14 oz. tube Gimme Lean Meatless Sausage, thawed 28 oz. can stewed tomatoesContinueContinue reading “GIMME LEAN SAUSAGE AND TOMATO”

SHARON’S FAT-FREE STOVE-TOP BEANS AND FRANKS

SHARON’S FAT-FREE STOVE-TOP BEANS AND FRANKS Animal-free hot dog slices sauteed with charred onion, then cooked in a Balsamic, brown sugar and garlic marinade. Mixed with canned baked beans, pinto beans and soy bacon bits. Nobody would notice the absence of fat. Rich and delicious! Makes 5-1/2 cups 2 c. lg. diced yellow onion, 3/4-1ContinueContinue reading “SHARON’S FAT-FREE STOVE-TOP BEANS AND FRANKS”