A meatless meal is more than a few vegetables served on a plate. A meatless meal can be just as healthy for you as one containing meat and can be less expensive to prepare. When thinking about meatless meals, you are not limited to meatless spaghetti sauce or chili; there are vast arrays of simple, easy recipes that will not only tickle your taste buds but also keep your food budget lean.
Eggs and Cheeses
Eggs, beans and cheeses will all substitute for meat in a meal, providing the protein the body needs. For a simple, filling meal with eggs try a frittata. In a bowl, scramble 6 eggs, add in 1 cup frozen broccoli, 1 cup diced potatoes and 1 cup shredded carrots. Cube 1/4 oz. of cheddar cheese and stir into the mixture. In a Dutch oven, place 2 tbsp. of olive oil and heat until hot. Pour the egg mixture into the Dutch oven and cover. Turn the heat to low. Cook for 30 to 45 minutes until the potatoes are soft and the eggs are set. Serve in wedges with a green salad for a quick, healthy meatless meal.
Tofu
Tofu, or soybean curd, is one of those food items that most meat eaters look at very suspiciously. Tofu has as much protein as meat and can be used in a variety of ways. Use soft tofu to replace sour cream in dips, smoothies or recipes calling for yogurt. You can slice or cube firm tofu and use it in place of meat in casseroles and stir fry. Wrap 1-inch slices of extra-firm tofu in plastic wrap and freeze for 24 to 48 hours. Prepare your favorite liquid meat marinade and soak the thawed slices for two hours. Fry the slices in oil or grill as you would meat. Tofu takes on the flavor of marinades wonderfully, just as it does when added to other dishes such as sauces or soups.
TVP
You can buy TVP, or textured vegetable protein, in crumbles, flakes and chunks. Use the crumbled TVP in any recipe calling for hamburger. Crumbled TVP is available in a variety of flavors, with beef and chicken being sold in most health food stores. One cup of crumbled TVP is equal to 1 lb.of hamburger meat in most recipes. You must reconstitute TVP before use in burgers and casseroles. Do this by pouring 1 cup of over 1 cup of TVP. If you're adding TVP to soups and sauces, no reconstitution is necessary, as the TVP will absorb moisture from the dish. Always reconstitute chunked TVP before using it by simmering the chunks in for 10 minutes. The chunks can then be cooked by any method desired, including deep frying, grilling, broiling or baking.
Meatless Meats
For the family that will not give up foods that look like meat on their plate, there are a wide variety of "meatless" meats. Hot dogs, patties, bacon, steaks and cutlets all come in meatless varieties so that the meat lover doesn't have to give up his old favorites. These meat substitutes are making their way into mainstream super stores and are generally found in the produce section. While often as expensive as meat, they do make preparing an easy meatless meal effortless.
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