Throw Together Chili: Meatless Redoux

With my new vegetarian lifestyle, I am working on adapting some of my favorite recipes that involve meat to be meatless. Since this chili is one of my cold-weather basics, it's up first. :) It's super easy to make meatless, and it saves you a little money and some calories. This is the 6-serving version -- if you are cooking for two, feel free to cut the recipe in half and store the remaining "beef" crumbles in a Ziploc bag or bowl to use within a few days. Perhaps some spaghetti with "meat" sauce? ;)

I used the Lightlife Smart Ground crumbles because that is what is available at the store my husband went to last night. You can also use Trader Joe's Beefless Ground Beef or Yves Meatless Ground Round -- all are the same product. They are refrigerated, usually in the produce section, and always near the tofu. Walmart has the Yves, and they are in the produce section. The crumbles are in a clear plastic pouch contained in a cardboard sleeve. Buying these instead of ground beef also saves me a little money -- 93% or leaner ground beef at my stores will run you at least $4...the Smart Ground is $3.39 at Meijer and is the equivalent to a pound of ground beef.

Meatless Throw Together Chili

1 small to medium onion, chopped
12 oz package Lightlife Smart Ground Original "beef" crumbles
2 15 oz cans diced tomatoes
2 8 oz cans tomato sauce (or one 15 oz can)
2 15 oz cans kidney beans, rinsed & drained
1 1/2 tbsp chili powder

In a large saucepan or stockpot spritzed with cooking spray, saute the onion until soft. (If it sticks, add a little water.) Add in the crumbles and break up with a wooden spoon. Add remaining ingredients, stir, and bring to a boil. Reduce heat to a simmer and cook for at least 15 minutes.

Smoky Split Pea Soup

It turns out, you really don't need ham to make a hearty, smoky soup! The important part is the salty, smoky flavor, as is demonstrated in this vegan soup that's perfect for a cold winter's day. It's really important that you use smoked paprika, not regular paprika, for this recipe. McCormick makes it in their gourmet line. (It's also fun to substitute it for regular paprika in other recipes to change the flavor up a bit.)

Smoky Split Pea Soup
Adapted from the book Appetite for Reduction

1 tsp olive oil
1 medium onion, chopped small
4 cloves garlic, minced
A few pinches of freshly ground black pepper
1 tsp salt
4 tsp smoked paprika
2 tsp dried thyme
1 1/2 cups diced carrots
1 1/4 cups dried split peas (rinsed)
6 cups vegetable broth (I used low sodium)
(The original recipe also called for 1 tbsp freshly squeezed lemon juice, which I omitted.)

In a 4-qt saucepan or stockpot, heat olive oil over medium heat. Add onion and saute for 4 minutes, until translucent. Add garlic, salt & pepper, and saute one minute more. Add paprika and thyme and stir constantly for about 15 minutes to toast spices. Add carrots, split peas, and broth, cover, and bring to a boil. As soon as it comes to a boil, reduce heat to a simmer and cook 40 minutes or until peas are tender. Let stand 10 minutes before serving for maximum flavor.

Note: It took my peas about an hour to get tender...and they still weren't as tender as I would have liked, but we were hungry and wanted to eat. Next time I may adapt this to the slow cooker so I can be sure the peas all get really tender.

This recipe makes 5 servings of 1 1/2 cups each.

Paula Deen's Jambalaya

Having lived in the south from age 9 to 22, I love some good southern cooking. As a result, a lot of Paula Deen's recipes appeal to me. But most of them aren't all that healthy. This one, however, wasn't that bad as written, and it was easy to improve its healthfulness -- I just had to be choosy about the brand of sausage I bought and substitute brown rice instead of white. I used short grain brown rice, since short-grain rice is typical of jambalaya, and Jennie-O smoked turkey kielbasa.

Paula Deen's Jambalaya

Adapted from FoodNetwork.com

1 cup short grain brown rice
3 tbsp dried minced onion
1 tbsp dried parsley
1 tbsp beef bouillon granules
1/2 tsp dried thyme leaves
1/2 tsp garlic powder
1/2 tsp black pepper
1/4 tsp cayenne pepper (I left this out)
1/4 tsp salt
1 bay leaf
2 1/2 cups water
15 oz can diced tomatoes (not drained)
8 oz can tomato sauce
8 oz Jennie-O Lean Turkey Kielbasa (rope style)
12 oz raw large shrimp, peeled & deveined

Combine all ingredients except shrimp in a dutch oven and bring to a boil over medium-high heat. Reduce heat and simmer for 30-35 minutes or until rice is tender. Add shrimp and cook 5-7 minutes more, until shrimp are cooked through. Makes 4 servings of about 1 1/2 cups each.

Creamy White Chili

A friend of mine shared this recipe on Facebook and said it was great. When I saw how easily it could be made healthier, I knew I had to give it a try. She was right; it is delicious!

Creamy White Chili
Adapted from Taste of Home

1 lb boneless, skinless chicken breast, cut into 1/2" cubes
1 medium onion, chopped
1 1/2 tsp garlic powder
1 tbsp canola oil
2 cans (15.5 oz) great northern beans, rinsed & drained
14.5 oz chicken broth
2 cans (4 oz each) diced green chiles
1 tsp salt
1 tsp ground cumin
1 tsp dried oregano
1/2 tsp black pepper
1/4 tsp cayenne pepper
1 cup fat free sour cream
1/2 cup fat free half & half

In a large saucepan, saute the onion, chicken, and garlic powder in oil until chicken is no longer pink. Add beans, broth, chiles, and seasonings. Bring to a boil and simmer uncovered for 30 minutes. Remove from heat and stir in sour cream and half & half.

Note: I left out the second can of green chiles and cayenne pepper to calm down the heat for my personal tastes.

Classic Lasagna

This filling dish is easy enough for a weeknight, but good enough to serve for a special occasion. The no-cook lasagna noodles take away a lot of the extra work associated with making lasagna, and truly make it easy. You'll end up with lots of leftovers -- this recipe makes 8 servings -- so if you don't want that many, cut the recipe in half and use a smaller casserole dish.

Classic Lasagna

2 cups fat free cottage cheese
1 egg, lightly beaten
2 tsp dried parsley
1 lb 93% lean (or leaner) ground beef
1 tsp minced garlic
1 small onion, chopped
26 oz Whole Foods Everyday 365 Fat Free Pasta Sauce, divided
14.5 oz can Italian-style diced tomatoes
3 oz tomato paste
8 sheets DeLallo no-boil whole wheat lasagna noodles
1 3/4 cups fat free mozzarella cheese, divided

In a medium bowl, beat egg and then add cottage cheese and parsley. Stir until combined and refrigerate until needed. Reserve 1/2 cup pasta sauce and set aside. In a skillet, brown ground beef with garlic and onion; drain fat. Stir in remaining pasta sauce (about 2 3/4 cups), diced tomatoes, and tomato paste. Warm through and remove from heat.

Assemble lasagna as follows in 13x9" casserole dish lightly misted with olive oil:

Reserved 1/2 cup sauce
4 sheets lasagna noodles, overlapping slightly to fit
Half of cottage cheese mixture
Half of meat sauce
3/4 cup mozzarella cheese
4 sheets lasagna noodles
Remaining cottage cheese mixture
Remaining meat sauce
1 cup cheese

Cover and bake at 375 for 25 minutes. Uncover and bake 5-10 more minutes to melt and crisp cheese on top.

Vegetarian Lasagna

I love this lasagna recipe because it's so tasty and very versatile. You can substitute any veggies you want and it should come out just fine. It was also very easy to make SFT-friendly by using fat free cottage cheese and mozzarella cheese in place of the full-fat versions. I think my mom cut it out of the newspaper when I was in high school, so we've been making it for a while. The version I'm posting is half of the original recipe, perfect for 4 people and made in an 8x8" baking dish. If you are serving more or want lots of leftovers, make it in a 13x9" pan and double it.

Vegetarian Lasagna

4 sheets DeLallo whole wheat no-boil lasagna
3/4 cup fat free cottage cheese
2 tbsp Parmesan cheese*
1 egg white, slightly beaten
2 tsp dried parsley
1 small zucchini, quartered and sliced
1 small yellow summer squash, quartered and sliced
3/4 cup sliced fresh mushrooms
14.5 oz can Italian-style diced tomatoes
1 tsp minced garlic
4 tsp olive oil
1 3/4 cups Kraft fat free shredded mozzarella cheese
2 1/4 cups Whole Foods 365 Fat Free Pasta Sauce
3 oz tomato paste

In a small bowl, stir together the cottage cheese, egg, parsley, and grated Parmesan. Refrigerate until needed. Meanwhile, heat olive oil in a skillet over medium heat and saute zucchini, squash, mushrooms, and tomatoes (slightly drained) until tender. Stir together marinara sauce and tomato paste in small bowl.

Assemble lasagna as follows in 8x8" baking dish:

Layer of marinara sauce mixture (about 1/3 of it)
2 sheets lasagna
Half of cottage cheese mixture
Half of vegetables
2/3 cup mozzarella
Layer of marinara sauce mixture (about 1/3 of it)
2 sheets lasagna
Remainder of cottage cheese mixture
Remainder of vegetables
2/3 cup mozzarella
Remainder of marinara sauce mixture
Remainder of mozzarella

Using a misting oil sprayer or olive oil cooking spray, lightly mist the top layer of cheese to aid in melting and browning. I used a 10-pump spray in my Weight Watchers oil sprayer.

Bake at 375 for 20-25 minutes. Let stand 5 minutes before cutting and serving. Makes 4 servings.

Apple Cider Beef Stew

I created this recipe today after looking at several different ones for apple cider beef stew. Since I'm too lazy to simmer anything on the stove for over 2 hours, I brought the slow cooker into play, and came up with this. It was very tasty, with a nice combination of sweet and savory flavors.

Apple Cider Beef Stew

1/2 lb lean and trimmed stew beef (I buy mine at Walmart, it's called "super trim" there)
1 medium potato, peeled & diced
1 large carrot, peeled & cut into 3/4" chunks
1 celery stalk, cut into 1/2" slices
1 medium apple, peeled, cored & diced
1/2 small onion, cut into large squares
1/4 tsp dried thyme
1/4 tsp salt
1 1/2 cups apple cider*
4 tsp apple cider vinegar

Layer vegetables and meat in bottom of 2 1/2-quart slow cooker. Sprinkle seasonings over meat. Pour cider and vinegar over all. Cook on low for about 8 hours. Makes 3 servings of 1 1/2 cups each.

Baked Macaroni & Cheese

While it's not quite the same as grandma's buttery version, this mac and cheese is very creamy, cheesy and satisfying. There is a small amount of flour in the recipe, but it's not enough to bother counting (unless you consume the whole recipe all by yourself). Each serving also contains 1 tsp of healthy oils for the day.

I usually cut this recipe in half and bake it in a 1-quart casserole dish for just my husband and I (and that's what's in the photo). The full recipe as written below contains 6 servings of about 3/4 cup each -- if you plan to eat more or have a large family you might want to double it. The original recipe also uses whole wheat penne, but I find that the medium shells work better and seem more classic "mac and cheese"-like.

Baked Macaroni & Cheese

Adapted from Weight Watchers New Complete Cookbook

8 oz whole wheat pasta (I use Whole Foods Organic Whole Wheat Shells)
2 tbsp canola oil
2 tbsp all-purpose flour
2 cups skim milk
2 1/3 cups fat free cheddar cheese (divided)
salt & pepper to taste

Preheat oven to 350 degrees. Cook pasta according to package directions; drain & rinse with warm water; set aside. In a large saucepan (a round-bottomed saucier pan works best) heat oil over medium, then whisk in flour and cook, whisking constantly, for 2 minutes. Whisk in milk gradually until smooth. Bring to a boil; boil for 1 minute. Remove from heat and stir in 2 cups of cheese and salt and pepper. Stir in pasta. Transfer to a 2-quart baking dish and top with remaining 1/3 cup cheese. Bake for 25 minutes, or until cheese is browned and bubbly.

Homemade Hot Cocoa Mix

When it gets a little chilly outside, I love to sit down and relax with a nice cup of hot cocoa. I have a favorite hot cocoa mix recipe that looked like it would be easily made lower calorie, and it turns out I was right! Now I can enjoy my hot cocoa without having to count points for it (except the marshmallows, of course). This would also make a great gift for a fellow Weight Watcher or someone with diabetes.

Homemade Sugar Free Hot Cocoa Mix

4 cups dry nonfat milk powder
1 1/2 cups granulated Splenda
1 cup fat free powder nondairy coffee creamer
2/3 cup unsweetened cocoa powder
1 small box sugar free instant chocolate or chocolate fudge pudding mix*

Mix all ingredients together in a large bowl until well combined. Makes 5 1/2 cups of mix. Store tightly sealed. (I use mason jars.) To make cocoa, put 1/4 cup to 1/2 cup mix in a mug (depending on how rich you want it), add 8 oz hot water, and stir.

Texas Trail Beef Macaroni

This recipe gets passed around a lot on the Weight Watchers Power Foods board. I believe it was originally posted by Anne, and I have seen it posted many times by others as well, always with rave reviews. I had been meaning to try it for a while but never had a full box of whole wheat elbow macaroni or enough tomato sauce. Yesterday, I purchased both and decided to give it a try. I am very pleased with the results -- tasty, cheap, and made a lot of leftovers for later lunches and dinners.

Texas Trail Beef Macaroni

Source: Anne from the WW.com Power Foods Board

1 lb 93% lean ground beef
1 cup diced onion
2 cloves minced garlic
32 oz beef broth
29 oz tomato sauce
2 tsp chili powder
2 tsp Worcestershire sauce
1/2 tsp dried basil
4 cups dried whole wheat elbow macaroni

In a large stockpot, brown ground beef with onion and garlic. Stir in remaining ingredients, bring to a boil, cover and cook 10 minutes or until pasta is tender. Serve topped with fat free cheddar cheese and/or sour cream, if desired. Makes 8 servings, about 1 1/2 cups each.

Quick & Easy Chili

I love easy recipes, and when it gets cool outside, I love chili. This recipe brings them both together in a simple but tasty chili that is ready in less than 30 minutes. It's very flexible and versatile -- you can add extra veggies (like green peppers), sub veggie burger crumbles for the ground beef, use ground turkey or ground chicken, use a different kind of beans, whatever suits your fancy! It's more of a sweet chili than a spicy one, so if you want extra spice, sub out a can of Mexican-style diced tomatoes for one of the cans of diced tomatoes, add a can of diced green chiles, or add some cumin or cayenne. This recipe is also very easily pared down for fewer servings -- I usually make a half batch for dinner, and end up with one bowl left over for lunch the next day.

Quick & Easy Chili

1 lb 93% lean ground beef
1 small onion, diced
2 8 oz cans tomato sauce
2 14.5 oz cans diced tomatoes (not drained)
2 14.5 oz cans kidney beans (rinsed & drained)
2 tbsp chili powder

Brown ground beef with onion in a large pot. When beef is done, drain excess fat and add remaining ingredients. Stir and bring to a boil. Reduce heat and simmer for at least 15 minutes. Serve topped with fat free cheddar cheese and sour cream. Makes 6 servings of about 1 1/2 cups each.

Spaghetti Pizza

I love pasta, in case you couldn't tell. ;) I found the original version of this recipe on the Weight Watchers website, where it was a featured "makeover." I made it over even further, to make it even more WW-friendly. I also pared it down because with only two of us in this house, we don't need 8 or 10 servings of anything.

Spaghetti Pizza

6 oz whole wheat spaghetti
2 egg whites
1/3 cup skim milk
1/2 tsp garlic powder
1/4 tsp basil
3/4 tsp oregano
1/4 tsp salt
4 1/2 oz fat free mozzarella
16 oz bottled fat free, sugar free pasta sauce (I used Whole Foods 365 Fat Free Pasta Sauce)
1 oz pepperoni, finely julienned*

Break spaghetti into 2-inch pieces and cook until al dente. Drain, rinse, and allow to cool. Meanwhile, beat egg whites in a medium bowl until frothy. Stir in milk, seasonings, and 1/3 cup mozzarella. Pour spaghetti mixture into bottom of 8x8" glass baking dish lightly coated with cooking spray. Bake at 400 for 10 minutes. Remove from oven, spread pasta sauce over spaghetti and top with remaining cheese. Spread pepperoni evenly over top. Reduce oven temperature to 350 and bake for 20-25 more minutes or until cheese is browned and bubbly. Makes 4 servings.

Note: I reduced the cooking times slightly because I reduced the overall amount of the recipe. Your mileage may vary depending on your oven (mine is pretty hot). The original baking times were 15 minutes for the spaghetti "crust" and 30 minutes for the overall product.

Baked Spaghetti

This is a modification of a recipe I got out of a church cookbook, pared down for two. I decided to try it with the fat free cheese, and drizzle some olive oil on top to help it melt. That really helped -- made the cheese just as stringy as it would have been if it was regular cheese. It's a delicious and very filling recipe.

Baked Spaghetti

4 oz whole wheat spaghetti, cooked & drained
2 cups homemade meat sauce, warmed
3 oz Kraft Fat Free Mozzarella cheese
4 tsp olive oil

In a 1 1/2-qt casserole lightly coated with cooking spray, spread pasta in even layer. Spread warmed sauce over pasta. Sprinkle cheese over sauce, and drizzle olive oil on top. Bake at 350 for 25-30 minutes or until cheese is bubbly and starts to brown. Makes 2 servings.

Note: If you don't have any homemade meat sauce made up and stored, you can also make the sauce while the pasta is cooking. Just brown 8 oz lean ground beef (at least 93% lean) with 1/4 cup of chopped onion, stir in 1 cup marinara sauce, and heat throughout.

Mom's Meat Loaf

If you're craving comfort food, here's a healthier option! This is a recipe from my childhood -- the meat loaf my mom used to make growing up. It was a favorite of one of my cousins who ate dinner with us a few nights a week when I was a teenager. It's very kid-friendly in flavor, and simple to put together. The serving sizes are quite generous too.

Mom's Meat Loaf
1 1/2 lbs 93% lean ground beef
1 envelope dry onion soup mix (such as Lipton Recipe Secrets)
1 egg
1/3 cup skim milk
2/3 cup ketchup, divided
3/4 cup old fashioned oats (dry)

In a small bowl, combine milk and 1/3 cup of ketchup. In a large bowl, mix together beef, soup mix, egg, and ketchup mixture until combined. Mix in oats. Shape into a 2" high rectangular loaf in a 7x9" casserole dish. Spread remaining ketchup over top. Bake for 1 hour at 350. Makes 6 generous servings.

Homemade Meat Sauce

Most of the time I'm too lazy to make a sauce from scratch, even though it's super easy. Today, I took the plunge and did it! I found a WW Core spaghetti sauce recipe for the slow cooker, modified it a bit to fit my tastes, and gave it a shot. It turned out really tasty, and made enough for my husband and I for dinner tonight, lunch leftovers tomorrow, and 2 pint jars to freeze for later. I topped my serving with 2 tsp of grated Parmesan cheese*.

Simply Filling Meat Sauce

Adapted from Food.com

1 lb 93 or 96% lean ground beef, browned
1 onion, chopped
28 oz tomato sauce (canned)
28 oz diced tomatoes (plain, canned)
2 tsp minced garlic
2 tbsp Mrs. Dash Italian Medley
1/2 tsp salt
1/2 tsp pepper
1 tsp dried oregano
2 packets of Splenda

Combine all ingredients in slow cooker and cook on low for 6-8 hours.