Rae Udy

RECIPES: Vegan Asian Vegetable Stir Fry, Vegetarian Tofu Lasagna

By Rae Udy

The traditional holiday meal of turkey with all the trimmings contains between 4,500 to 7,100 calories, according to the Calorie Control Council. They estimate an average person will eat as much as three sticks of butter during the typical holiday meal.
Vegans and vegetarians are just as likely as any American to overindulge during Thanksgiving on everything but the turkey.
Five to ten pounds is the usual amount of weight gained by people from Thanksgiving to New Year’s Day. Experts agree constant weight gains and losses can be harmful to your health.
One suggestion from both the American Heart Association and WebMD is by eating low-fat and reduced-calorie foods for days after or days before the big meal can help stave off unwanted weight gain.
My recipe for Asian Vegetable Stir Fry fills you up but not out. This colorful and nutritious main dish contains only 150 calories and three grams of fat per serving and provides three grams of protein.
Lasagna is usually packed with fat and calories, but my Vegetarian Lasagna may be the exception. Containing just 220 calories and five grams of fat per serving, this filling main dish provides 15 grams of protein.

VEGAN ASIAN VEGETABLE STIR FRY
2 Tablespoons soy sauce
2 Tablespoons maple syrup
1 Tablespoon mustard
¼ (one-quarter) teaspoon crushed red pepper flakes
½ (one-half) cup water
1 teaspoon cornstarch
1 Tablespoon peanut oil
2 cups small broccoli florets
2 cups small fresh mushrooms
1 small onion, cut into wedges
1 medium carrot, cut into matchstick-size pieces
Combine soy sauce, maple syrup, mustard, pepper flakes, water and cornstarch in a small bowl and mix well. Set aside. Heat oil in wok or large skillet over medium-high heat. Add vegetables to hot oil and toss while cooking quickly for three minutes. Add soy sauce mixture and stir until vegetables are coated and sauce is bubbly, about one minute. Serves four.

VEGETARIAN TOFU LASAGNA
1 Tablespoon olive oil
1 eight-ounce package uncooked lasagna noodles
8 green onions, chopped with tops
1 cup fresh mushrooms, sliced
1 48-ounce jar low-fat spaghetti sauce
1 cup low-fat firm tofu, drained well
½ (one-half) teaspoon garlic powder
½ (one-half) teaspoon oregano
1 egg or soy egg substitute
1 ten-ounce package frozen chopped spinach, defrosted and drained
1 eight-ounce package fat-free shredded Mozzarella cheese or soy cheese
Preheat oven to 350 degrees and spray a nine by 13 inch baking pan with nonstick vegetable oil. Heat olive oil in a medium saucepan. Saute green onions and mushrooms about two minutes. Add spaghetti sauce and remove from heat. In a mixing bowl, combine tofu, spices, egg and prepared spinach and mix well. To assemble lasagna, spread half of the spaghetti sauce mixture on bottom of pan. Place a layer of uncooked lasagna noodles on top of sauce. Carefully spread tofu mixture over noodles to cover. Top with another layer of uncooked noodles then remaining spaghetti sauce. Cover pan with aluminum foil and bake in a preheated 350 degree oven for 45 minutes. Remove foil and top with cheese. Bake uncovered 15 minutes or until cheese melts. Allow to stand ten minutes before serving eight.

Sources:
www.caloriecontrol.org
http://www.webmd.com