FRESH TOFU AND SHIITAKE MUSHROOM

12 minute recipe- add to any meal. Protein 26 gm: Fat 28 gm: CBO: 12 gm. (400 Calories)

• Tofu- 12 ounces of any type, cubed into bite size pieces
• Garlic- 2-4 cloves, chopped up
• Onion- one medium size, chopped
• 5 mushrooms- any type, Shiitake or Portobello preferred.
• Salt and Pepper and soy or Dr. Bragg's Amino Flavoring to taste
• 2 Tbs. vegetable oil (olive, Canola, peanut, soy or sesame oil)

Sauté onions and garlic for a few minutes, on medium heat, add mushrooms, stir for five to eight minutes, add chopped tofu, flavor as desired, turn down heat, stir and cover. Stir occasionally and allow to cook for five more minutes. Serve over pasta or rice. This is a hearty main dish sure to satisfy even the most devoted meat eater!!

VEGETARIAN WOW! SPAGHETTI SAUCE

15 minute recipe-serve with any pasta or grain dish.

Protein 40 gm: Fat : 53 gm: CBO: 120 grams. (A whole recipe of WOW! = 1200 Cal, but if you use only 1/2 cup, that's only 200 calories).

Stir fry in one tbsp. olive oil four cloves of garlic, one cup chopped tofu, one cup of shredded Brussels sprouts, one cup of chopped onions one half cup each of shredded carrots and chopped Shiitake mushrooms and one quarter cup of chopped walnuts. Add 1 tbsp dried Italian herbs ( blend of oregano, marjoram, thyme and rosemary), one jar or 28 oz. of low fat Tomato sauce, and flavor with pepper and garlic powder.

Serve one half cup per person on Pasta for a delicious meal.
Also great on crusty bread as the basis for a mini-pizza.

LOW-CAL CAESAR SALAD FOR TWO

• 1 bunch romaine lettuce (romaine leaves washed and blotted dry with a towel)
• Juice of 1 or 2 lemons
• 1 tablespoon Dijon mustard
• 1 teaspoon malt vinegar or 1 tablespoon apple cider vinegar
• 6 to 10 fat cloves of garlic squeezed through a garlic press
• 1 teaspoon Worcestershire sauce
• cayenne, black pepper and salt.
• 1 tablespoon olive oil, or 1/2 cup light Helman's mayonnaise, or any
• fat-free mayonnaise, blend in a blender
• Parmesan cheese and croutons (just a few)

Pour the dressing over the leaves and toss until all the leaves are coated. Eat immediately. Add the soy bacon bits and croutons on top of the salad after setting the dish on the table, as you don't want them to get wet and soft. This is an extremely good tasting Caesar dressing, and I guarantee you will be crazy about it!

VEGETARIAN BROWN RICE PILAF

• Braggs Amino Acids Flavoring
• 1 cup brown rice
• 4 cloves garlic chopped
• 1 chopped onion
• 4-6 Large brown mushrooms
• 2 tbsp. any begetable oil
• 1/2 cup of pasta vermicelli
• 1 can chicken or vegetable stock

Cook the rice and in the last twenty minutes, add the pasta, allow to steam. Saute onions, garlic, mushrooms in oil, flavor with Braggs or salt and pepper. Mix cooked rice with vegetable mixture (you may add up to one half cup of any other vegetable) in a large fry pan and add can of stock. Allow to simmer covered for 15 to 20 minutes. Serve hot with your favorite vegetables or fruits.