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Phase 1 Main Dish Recipes



Spaghetti Squash with Soy Crumbles

From a forum.


1 small spaghetti squash (about 3 cups of strands)

1 1/2 cups pasta sauce (no sugar in the list of ingredients)

1/2 of a 12-oz bag frozen Morningstar Farms Grillers Veggie Crumbles

1/2 cup chopped onion

1 to 3 cloves garlic (depending on how much you like)

Low fat mozzarella cheese (optional)

1 tablespoon olive oil


Poke holes in spaghetti squash and microwave 10 minutes or longer, until fork inserts easily (or use your favorite method of cooking the squash). Cut spaghetti squash in half, scoop out seeds. Set aside.


Sauté onion in the oil until tender. Add garlic, and sauté another minute—just to release the flavor. Add griller crumbles; stir and sauté until heated. Add pasta sauce. Can also add some basil and oregano if desired. Cook until heated through. If it gets a little dry, add some water.


Scoop out spaghetti squash and mix with sauce. Serve hot, and top with mozzarella cheese if desired.


Note: You can also add some mushrooms to this dish; sauté with the onion. 

Tex Mex Bake with Cottage Cheese

Original recipe from Michelle Madsen. Four to six servings.


2 cups fat free cottage cheese (1 16-oz tub)

1 can (15 to 16 oz) black beans, well rinsed and drained

1 large onion, diced (about 1 cup)

1 cup (4 oz) low fat cheddar cheese, shredded (Kraft 2 percent is good)

1 envelope low sodium taco seasoning mix

1 teaspoon dried thyme

2 eggs


Preheat oven to 350 degrees F. Spray quiche pan (or 9-inch baking dish) with nonstick spray. In a large mixing bowl, beat eggs with fork until blended. Add remaining ingredients. Mix well and pour into sprayed pan.


Bake at 350 for about 30 minutes, or until center seems almost set. Let cool 10 minutes, slice into wedges or squares, and serve warm. Reheats well in microwave.


For variety, add some sliced black olives and/or canned diced chilies or peppers.

Tex Mex Bake with Veggie Crumbles

Four servings. I make this often and serve with a salad and/or a green vegetable.


2 tablespoons olive or canola oil

1 cup chopped onion

1 cup chopped green pepper

1 package (12 oz) frozen MorningStar Farms Grillers Recipe Crumbles

1 can black beans, rinsed and drained

1 can (10 oz) diced tomatoes and green chilies, such as Rotel (original or mild)

1 8-oz pkg. (2 cups) Kraft 2% mild shredded cheddar (or 2% 4-Cheese Mexican)

Seasoning mix:

1 tsp. paprika, 1/2 tsp. chili powder, 1/4 to 1/2 tsp. chipotle chili powder (depending on how hot you want it), 1/2 tsp. garlic powder, 1/2 tsp. onion powder, 1/2 tsp. cumin, 1/2 tsp. salt


Preheat oven to 350 degrees F. Spray a 9- or 10-inch baking dish. Mix seasonings.


Heat oil in large skillet with deep sides. Add onion and green pepper; stir until onions are translucent. Add crumbles and stir until thawed. Remove from heat. Add seasoning mix and stir; add diced tomatoes and beans. Mix well.


Sprinkle about half of the cheese in the dish. Pour mixture on top of the cheese. Smooth lightly with back of spoon.


Bake for about 15 minutes, or until hot and bubbly around edges. Remove from oven, top with remaining cheese, return to oven, and continue baking long enough to melt the cheese.


Serve with a salad and/or a cooked vegetable such as zucchini, yellow squash, spinach, etc.

Basic Baked Falafel

Falafel is a Middle Eastern dish that is traditionally deep fried. This recipe bakes the falafel instead.


3 cans garbanzo beans (chick peas)

1 large onion

Garlic powder

Curry powder

Black pepper

Olive oil


Preheat oven to 400 degrees F. Lightly grease a cookie sheet with olive oil.


Drain and rinse the garbanzo beans. Chop the onion. Boil the beans and onion in just enough water to cover until the beans are soft and the onions are disintegrating. Mash with fork or potato masher. Add garlic powder, curry powder, and black pepper to taste. Add 3 to 4 tablespoons of olive oil and mix well.


Form the falafel mixture into patties and place on cookie sheet. Bake for 35 minutes, flip over, and then bake for 15 more minutes.

Baked Falafel with Fresh Parsley


2 19 oz. cans chickpeas, drained

1 teaspoon dill weed

1/2 cup fresh parsley, finely chopped

1 small onion, peeled and minced

1 teaspoon garlic powder

1 tablespoon baking soda

1 teaspoon cumin

1/8 teaspoon cayenne pepper

2 tablespoons sesame seeds


Preheat oven to 400 degrees F. Mash chickpeas in bowl, and add the remaining ingredients. Mix well. Divide mixture into 24 one inch balls; flatten each with your palm and place on a lightly oiled cookie sheet. Bake for 35 minutes, and turn the falafel over. Continue baking another 15 minutes.

Gabe's Famous Bean-Eggplant-Tomato Casserole

Quick Version
From www.drmirkin.com. Makes 10 to 12 servings. Freezes well.


2 onions, chopped
4 cloves garlic, minced
2 green peppers, chopped
2 28-oz. cans plum tomatoes, chopped
2 tablespoons fresh oregano (or 2 teaspoons dried)
1 tablespoon fresh thyme (or 1 teaspoon dried)
2 bay leaves
1/4 teaspoon cayenne (or to taste)
2 small eggplants (select very young, firm, shiny ones)
3 cans kidney beans, undrained


Bring the onions, garlic, pepper, tomatoes with their juice, and the seasonings to a boil and simmer. Meanwhile, dice the eggplant. Add diced eggplant to the pot and simmer 10 more minutes. Stir in the cooked beans and simmer for 15-20 minutes.


Extra quick Version: Substitute 2 bags frozen pepper/onion mix for the onions and green peppers.


Southwestern Version: Add 1 tablespoon Southwestern Spice Mix or 1 tablespoon mild chili powder.

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