Meatless Monday: Hearty Lentil Chili

Lentils are an amazing food, especially for vegetarians.  Just half a cup contains 9 grams of protein, 8 grams of fiber, no fat or saturated fat, and only 120 calories.

Vegetarian Lentil Chili

4 cups cooked lentils* (these can be prepared ahead) using 2 cups of dried organic lentils and cooked in about 5 cups of water or vegetable broth

1 cup frozen roasted or plain corn kernels (Trader Joes carries the roasted frozen corn)

1 red or green bell pepper, chopped*
1 medium onion, chopped
1 1/2 cups diced tomatoes and their juice
1 cup beer (preferably a dark beer)
2-3 cloves garlic, chopped
1 cup fresh cilantro roughly chopped
1 tsp. onion powder
1 tsp. garlic powder

1/2 tsp chipoltle chili powder or sauce (optional if you like a spicier, smokey flavor)
1 tsp. salt or to taste
1 tbs. olive or canola oil

1/cup Queso fresco or other mexican style cheese (optional if you want to keep this vegan)

For an even heartier chili, add a can of drained and rinsed black or kidney beans

*Short cut 1: Trader Joes has pre-cooked steamed lentils in a 1.6 oz ready to use package. They are delicious and can be used in a variety of recipes
*Short cut 2: instead of the fresh pepper and onion, use 1 jar of roasted tomato salsa (I love Frontera roasted tomato salsa; Trader Joes also makes a tasty one)

Method 1

In a sauce pan over medium high heat, heat the oil and add the onions, garlic and pepper. Saute until softened and season with a sprinkle of salt. Add the cooked lentils, beans if you are using them, corn kernals, tomatoes and beer, and stir to combine. Season with the garlic powder, onion powder, chipotle seasoning if using, and the fresh cilantro. Cook about 7-8 minutes until liquid is reduced to your desired thickness. Top with cheese if using and additional chopped fresh cilantro. Top with traditional mexican crema or sour cream, a few crumbled corn tortilla chips, and a squeeze of lime if desired.

Method 2 (This is super quick but still tasty!)

In a sauce pan heat the oil and lightly saute chopped garlic until softened. Add the cooked lentils (your own or packaged, pre-cooked) and beans if you are using them. Add the seasonings: salt, garlic powder, optional chipotle powder/sauce. Add jar of roasted tomato salsa, corn, fresh cilantro and beer. Stir to combine. Let cook 6-7 min or until liquid is absorbed to your desired thickness. Top with fresh cheese, additional fresh cilantro, crema or sour cream, tortilla chips and a squeeze of fresh lime.

Skinny-Minnie Quiche Lorraine with Sauteed Onions and Turkey Bacon

Skinny-Minnie Quiche Lorraine with Sauteed Onions and Turkey Bacon

Using soy-creamer and low-fat turkey bacon cuts the calories in this dish - but not the flavor!

1 all-natural pie crust shell

5 large cage-free organic eggs

1 cup soy creamer (Silk or Trader Joe's brand)

4-5 slices low-fat organic turkey bacon

1 medium onion, sliced

1/4 cup your favorite shredded cheese blend (Asiago, Parmesan, Romano, etc.)

3-4 slices light Jarlsberg or other Swiss cheese

1-2 tbs. olive oil

1/2 tsp. salt

1/2 ts. fresh ground pepper

1 tsp. garlic powder

1 tsp. sugar (optional)

1 pinch nutmeg (preferably fresh-grated)

Preheat oven to 350 degrees. 

In a bowl, whisk together eggs, soy creamer, seasonings (except sugar), and a bit of the shredded cheese. Set aside. In a skillet, heat 1/2 tbs. olive oil over medium-high and cook the bacon until browned. Remove from pan and drain on a paper towel. Add the rest of the oil to the pan and saute the onions until tender. Add sugar if you are not using a sweet onion. Let cool a few minutes, then place onions in the bottom of the pie crust. Tear the turkey bacon into pieces and distribute evenly over onions. Pour in egg mixture. Top with remaining shredded cheese and sliced Swiss. Bake for 30-35 minutes until puffy, golden, and cooked through. Let stand and cool for about 5 minutes before serving. Great paired with a side salad and a glass of Rustico Proseco. The leftovers make a delicious breakfast or brunch!

Before baking:

Easy Lower Fat (But Still Delicious) Chicken Pot Pie

Lower Fat (But Still Delicious) Chicken Pot Pie

This recipe can be made vegetarian by substituting Quorn for chicken or made vegan by using Gardein cutlets, dairy-free mashed potatoes, and a dairy-free crust.

1 organic frozen pie crust (I used 365 brand)

About 2 cups cooked chicken cut in bite-sized chunks (I used leftover roast chicken from a previous dinner) OR defrosted Quorn Naked Cutlets OR Gardein cutlets

8-9 oz. organic frozen mixed vegetables, defrosted (peas, carrots, green beans, etc) or any leftover cooked veggies you have on hand

3 tbs. Earth Balance spread

16 oz. (1 container) soy creamer (I used Trader Joe's brand but Silk makes a good one too)

2-3 tbs. flour

1/3 cup fresh chopped onions or frozen pearl onions

1 tsp. garlic powder

1/2 bag Alexia brand mashed potatoes OR about 11 oz. of your favorite pre-cooked mashed potatoes or leftover home made mashed potatoes.

1 tsp. onion powder

1 tsp. fresh ground pepper or to taste

1 tsp. salt or to taste

Pinch of thyme leaves

1 tbs. olive oil

Preheat oven to 400 degrees.

Make mashed potatoes according to directions. You can doctor them up with some Earth Balance and seasonings if you want. Set aside.

In a saute pan, heat olive oil over medium-high heat and saute onion for a couple minutes until tender but not browned. Add frozen veggie mix. Season with salt, pepper, garlic powder, onion powder and thyme. Add chicken chunks. Cook until veggies and chicken are heated through. Set aside.

In a large pot or saucepan, melt Earth Balance over medium-high heat. Whisk in flour - starting with 2-3 tbs. (you might need a little more in a bit). Whisk for about 30 seconds. Add a pinch of salt, pepper, and garlic powder. Slowly add in most of the soy creamer, whisking constantly. Mixture should start to thicken - if it gets too thick add more soy creamer, if it's too thin, add another sprinkle or two of flour. Sauce should be smooth and velvety - just slightly thick. Pour vegetable and chicken mixture into the pot with the sauce. Taste and adjust seasonings and needed. Combine well. Pour everything into your defrosted pie crust.

Spread a layer of cooked mashed potatoes on top. Bake 25-35 min. until crust is cooked through and slightly browned. Everything else is already pre-cooked, so it just needs to heat through.