Tasty Swaps to Make it Vegetarian

tasty vegetarian optionsI want to send out a big thank to the entire team at Satya’s for hosting my New York City cookbook launch for “Secrets of a Skinny Chef”. In honor of last night’s menu, I wanted to share some ways to adapt meat-centric recipes for my vegetarian friends.


Instead of using one pound of ground meat, substitute mineral rich lentils. Simply cook a half minced red onion and two cloves of minced garlic cloves with one tablespoon olive oil. Add 2 cups rinsed red lentils. Add taco seasoning and one cup low sodium vegetable broth and one cup water. Cook 10 to 15 minutes, stirring occasionally until the lentils are cooked through. Spoon into warm taco shells and add your favorite toppings.


Instead of chicken substitute one 15-ounce can of low sodium black beans. Cook a half minced red onion and 2 cloves of minced garlic cloves with one tablespoon olive oil about 4 to 5 minutes until soft. Just be sure to drain and rinse the beans well before adding them to a skillet along with the onions and garlic. Add one cup of your favorite jarred salsa and mash the beans with the back of a wooden spoon. Spoon a scoop of the beans into whole wheat tortillas and roll. Top with more salsa and grated part skim mozzarella. Bake according to the recipe directions.

Crab Cakes

Instead of crab substitute 1 cup chopped mushrooms, 1 cup grated zucchini. Add reduced-fat mayo, breadcrumbs, and two eggs whites. Toss in your favorite seafood seasoning like old bay, and a dash of hot sauce, mix to coat. Cook according to the recipe instructions.

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