A Vegetarian Meal: Zucchini PIe

I've been super busy and I don't think things will let up until the end of the month!  So I want to apologize in advance for not posting recipes and pictures, but in the meantime Karen Moreno, Feed Your Sister's nutritionist has been sharing with us many of her great healthy recipes and good tips for living and eating while trying to maintain a healthy lifestyle!  I hope you've enjoyed them thus far, today she shares with us a vegetarian meal that's easy to put together with minimal ingredients!  I hope you enjoy!!

Here's Karen's Recipe for today...

Sometimes I’m not always in the mood to have a heavy dinner that consists of chicken or fish. I actually just came back from Israel and over there they eat very differently than from us in the United States, maybe its something we should learn from. They have a big lunch and a light dinner, which could be an omelet or even some yogurt, or a light cheese sandwich. This way you go to sleep without that full feeling or being stuffed. Try to aim to have one day a week where you become a vegetarian and don’t eat meat. This can help lower your cholesterol, and maybe even your weight. This recipe is super easy and quick to make. Serve along with a colorful green salad and you’ve got dinner ready  to put in the oven in less than 20 minutes.

Zucchini Pie

Serves: 8

Prep Time: 10 minutes   Cook Time: 1 hour

Nonstick cooking spray

4 tsp breadcrumbs

5-6 zucchinis, peeled, and cubed small

½ cup 0% cottage cheese

½ cup part skim shredded mozzarella cheese

2 tbsp reduced fat feta cheese

2 eggs

1 egg white

¼ tsp each: garlic powder, onion powder, pepper

Preheat oven to 350 degrees. Spray a 9x11 inch Pyrex with nonstick cooking spray. Spread 2 tsp bread crumbs on the bottom of the Pyrex.  In a bowl, combine breadcrumbs, cubed zucchinis, cottage cheese, ¼ cup mozzarella cheese, eggs, egg whites, and spices. Mix all together. Pour into the Pyrex. Sprinkle remaining mozzarella cheese and feta cheese on top.  Bake at 350 degrees for one hour, or until the top browns and bubbles.

NOTE: This recipe calls for breadcrumbs but it can easily be omitted for those following a Gluten Free diet

This can also be served with a Tzatziki sauce:

2 cucumbers, diced

2 tbsp dried mint leaves

8 oz 0% Greek Yogurt

Salt, to taste (and garlic powder—optional)

Mix all ingredients into a bowl and serve.

Nutrition Content (per serving: 4x2½ inch piece of zucchini pie with 2 tbsp tzatziki):

126 Calories, 4.45g Fa,t 2.5g Sat Fat, 8.3g Carbs, 1.5g Fiber, 12.4g Protein, 122mg Sodium, 361mg Calcium, 375.7 mg Potassium.

-Karen Moreno, RD, CDN

Mixed Veggie Tomato Soup

I created this recipe because on now onto my second week of Weight Watchers.  I think it's really great because keeping track of my points is forcing me to track my veggie intake, and think of ways to incorporate as many as I can throughout the day.  Mainly because almost all veggies are 0 points and they help curb cravings.  For example, I carry around a bag of cut veggies with me daily, that way when I am hungry or feel like munching I go for the bag of veggies instead of going into the nearest Duane Reade and  buying candy.  That's what I used to do, no more of that!  So anyway, I wanted to create a soup using as many vegetables as possible and have it be really filling.  I think I accomplished what I wanted, here's the recipe for it.  Each serving is a cereal bowl filled with the soup, there's no measurement here, sorry!  P.S. this recipe makes about 10 humongous cereal bowl servings, each filled with lots of veggies! That's a points plus value of 4 for you Weight Watchers people! Feel free to add more veggies if you like! Enjoy!

Side angle view, see all the veggies, beans, and parmesan?? YUMMY!

Mixed Veggie Tomato Soup
(makes 10 humongous servings)
1 spanish onion, chopped
2 tablespoons olive oil
2 teaspoons kosher salt
1 bunch Kale, leaves removed and chopped
1 head cauliflower, chopped small
1 large zucchini, chopped small (or 2 small)
1 bag shredded cabbage or 1 head chopped
1 can (2 cups) chickpeas, drained and rinsed
1 can (2 cups) cannellini beans, drained and rinsed
1 large (12oz) can diced tomatoes
4 tablespoons tomato paste w/100% tomatoes
3 chicken bouillon cubes
6 cups water

In a large soup pot saute the chopped onion in the olive oil for about 7 minutes then sprinkle with the 2 teaspoons salt.  Now add all the chopped veggies, diced tomatoes, tomato paste, bouillon cubes, and water.  Cover and let soup come to a boil, for about 30 minutes. Make sure the to let lid sit a bit off the pot for venting.  Add chickpeas and beans and let simmer on medium-low heat for another 15 minutes.  Enjoy!  Sprinkle 3 teaspoons of grated parmesan cheese, if you like for an added points plus value of 1!

Turkey and Zucchini Bolognese

This past sunday I started Weight Watchers, the points plus program.  It's been 2 full days and I've already planned out my whole week of food.  I know that's totally insane but for me it's totally normal.  I'm kinda of crazy like that and love to plan and be organized.  I have been brainstorming some recipes that are great and low in points. Here's one to try, with or without pasta! This can also be done all in one pan or pot, less dishes to clean!  Yay!

Turkey and Zucchini Bolognese
(serves 1)
1 cup store bought Marinara Sauce ( I like Rao's, 3 points)
1/4 pound lean ground turkey (3 points)
1 zucchini, quartered and sliced thinly (0 points)
Olive Oil flavored Pam Non-Stick Spray (0 points)

NOTE: If you use one serving of pasta, which is 2 oz uncooked, add 6 points, 5 points for whole wheat. Also you can omit the pasta and replace it with 1/4 cup uncooked quinoa for 4 points.  Another idea is to omit the pasta or quinoa and use another 1/4 pound ground turkey. For this add 4 more points.  If you are forgoing the pasta or quinoa, try adding 1/2 cup canned cannelini or black beans,  add 2 points.   The more vegetables the better, mushrooms would be a good addition!

Measure out 1 cup of store bought marinara sauce and put aside.  Next spray a nonstick pan with Pam and saute the zucchini until browned and cooked through, place in the measuring cup along with the marinara.  (If you'd like to add more veggies, saute them in the pan with the zucchini.)  In the same pan place the ground turkey meat and use a wooden spoon to break it up while cooking. Cook for about 10 minutes. Pour marinara and veggies into the pan or use another pot (if adding beans, do so now), let sauce simmer for about 10 minutes to let the flavors combine.  Pour over pasta, quinoa, rice, or eat alone! ENJOY!

Mixed Veggie Quinoa Salad

Here's a recipe for a salad that I served to a bunch of people at work for lunch!  They all enjoyed it and I think you will too!  Of course, there's quinoa in it!  You know I loooovvvvvveeee QUINOA!!!  I just believe it's a great grain to add to any salad, and it's super easy to make!  So why not have it?!


Anyways, I fed 7 people with this recipe and served it for Lunch, but it could easily be the main dish if you added some grilled chicken, fish, or tuna to it!  To make it for more people add more of all the vegetables and add another cup of quinoa.  I realize I don't have a photo for you but count on me for this one!!  


Mixed Veggie Quinoa Salad
(serves about 7 people for lunch)
1 cup measure of uncooked quinoa, cooked
To cook quinoa: Combine  1 cup quinoa and 2 cups water in a pot, bring to a boil, and lower to a simmer for about 15 minutes. If there's still some water left in the pot don't worry, just drain the quinoa in a fine mesh sieve. 
2 sweet potatoes cut into a medium dice, roasted
2 zucchinis cut into a medium dice, roasted
(To roast vegetables: Preheat oven to 400 degrees, toss veggies in olive oil and sprinkle with salt and then place on a baking sheet, roast for about 20 minutes)
4 large tomatoes, cut into medium chunks
4 persian cucumbers, cut lengthwise and sliced
3 ears of RAW corn, kernels shucked 
1 cup chopped parsley
1 large bunch fresh arugula, chopped (you can substitute any greens for this)
3-4 medium balls of fresh mozzarella cheese, medium diced


Balsamic Dijon Vinaigrette
1 cup olive oil
3/4 cup balsamic vinegar
3 tablespoons dijon mustard
1/4 cup water 
2 shallot chopped
salt and pepper, to taste


Combine all ingredients for the salad in a large bowl. To make the dressing combine all ingredients in a mini food processor or blender.  Drizzle over salad and toss well to combine! Dress the salad right before serving. Enjoy!