Italian Dinner-Vegan

Ingredients

4 oz Vegetarian (egg-free) Ground Meatless Crumbles, or 4 oz. Baked Tofu

½ cup canned crushed Tomatoes

½ cup Tomato or Spaghetti Sauce, sugar-free

2 cup raw diced Onion, Bell Pepper, and sliced Mushroom (cooks down to 1 ½ cup)

1 clove Garlic, minced

Spices: ¼ teaspoon each Parsley, Oregano, Basil,

Ground Red Pepper, to taste

nonstick spray or 1 teaspoon Olive Oil (Garlic flavored Oil works well)

Directions

Sauté Onion, Bell Pepper, Mushroom, and Garlic with Cooking Spray or Oil in a large pan over medium heat.  Cook until Onions are clear and Veggies are almost tender. Reduce heat and add Spices, Crushed Tomatoes, and Spaghetti Sauce.  Add Vegetarian Protein. Continue cooking until Sauce is thoroughly heated and Veggies are tender.

Abstinent Measuring

Meal counts as 1 Protein, 2 Veggies, ½ cup Condiment, and 1 Fat if using Oil

Serving Suggestions

Grain option - add ½ cup cooked Whole Grain Pasta when adding Sauce.

Maintenance option - add 6 Diced Green and/or Black Olives to Sauce, which adds 1 additional Fat.

Make-it-A-Meal

Great with 1 cup Salad or 1 cup Steamed Broccoli to complete the dinner allowance.

*contribution from Area II Cookbook 2004