Plant-based dinners

Cheesy Penne Pasta Bake

Total Time 40 mins
Course Dinner
Servings 4
Calories 455 kcal


  • 8 oz dry penne pasta
  • ½ lb Cremini Mushrooms
  • 2 cloves Garlic
  • 2 Zucchini
  • ¼ tsp Crushed Red Pepper Flakes
  • ¼ cup whole milk
  • 2 roma tomatoes
  • ¼ cup Panko Breadcrumbs
  • ¼ cup parmesan cheese shredded
  • 6 oz shredded mozzarella cheese
  • 1 tbsp olive oil


  • Preheat over 450°F. Fill a large pot 3/4 of the way up with salted water; cover and heat to boiling on high.
  • Thinly slice the mushrooms. Halve the zucchini lengthwise, then thinly slice crosswise. thinly slice the tomatoes. microplane (or mince) 2 cloves of garlic.
  • Add the pasta to the pot of boiling water. Cook, stirring occasionally, 10 to 12 minutes. or until al dente (still slightly firm to the bite). Drain pasta, then transfer to a large baking dish.  
  • Meanwhile, in a large pan, heat 1/2 tablespoon of olive oil on medium-high. Add the sliced mushrooms into a single even layer and cook, without stirring, 3 to 4 minutes, or until lightly browned. Add the red pepper flakes and season with salt and pepper. Transfer to a large baking dish. Wipe out the pan. 
  • In the same pan you just wiped out, add 1/2 tablespoon of olive oil. Heat on medium-high and add the sliced zucchini. Cook, stirring occasionally 3 to 4 minutes, or until beginning to soften.
  • Reduce heat to medium. Add the tomatoes and minced garlic, and season with salt and pepper, and mix to combine. Cook until heated, about 30 – 60 seconds
  • Add the milk and stir until combined, about 30 seconds.
  • Transfer the mixture to the baking dish. Add the pastamozzarella, parmesan. Season with salt and pepper and stir to combine. Top with the breadcrumbs
  • Bake the casserole 9 to 11 minutes, or until the breadcrumbs are lightly browned. Remove from the oven and serve.
Keyword makes leftovers, Vegetarian

The Hugo Burrito

Total Time 1 hr 50 mins
Course Dinner
Cuisine Vegetarian
Servings 8 servings
Calories 480 kcal


  • 1 handful cilantro roughly chopped
  • 4 cloves garlic
  • 3 each poblano peppers
  • 1 each lime
  • 3 each avocado
  • 1 each red onion, large chopped
  • 12 oz sliced mushrooms
  • 2 cups shredded monterey jack cheese
  • 15 oz black beans, canned
  • 8 each flour tortillas, 10 inch
  • 1 cups jasmine rice, uncooked
  • 4 tablespoons cumin
  • 1 tablespoon chili powder
  • 1-2 each chipotle pepper, chopped (seeds removed) either dried peppers, or canned chipotle perppers in adobo sauce is fine.
  • 2 teaspoon olive oil
  • 28 ounces canned diced tomatoes
  • 12 tablespoons light sour cream OPTIONAL INGREDIENT


  • Preheat broiler. If not already completed, prepare the veggies as described in the ingredients section. 
  • Cook rice according to package instruction. Typically, this is: In a medium saucepan with a lid, combine the 1 cup of rice with 1.5 cups water. Bring to a boil. Once boiling,  stir once, cover, and reduce heat to low. Simmer for 18 minutes. (Do not lift the lid or stir while it is cooking, you will let the steam escape and the rice won’t cook properly). Meanwhile…
  • In a large pan, heat 2 teaspoons of olive oil over medium-high heat, then add the chopped onion and cook until translucent and starting to brown, about 5 minutes. 
  • Add the chopped poblano peppers and chipoltle pepper.  Saute for 2 minutes. 
  • Add the minced garlic, 4 tbsp cumin, and 1 tbsp chili powder and mix
  • Add the chopped tomatoes and their juices to the pan. mix the tomatoes into the veggies, scraping up any browned bits stuck to the pan.  (This is called “deglazing” the pan)
  • Add the mushrooms and canned black beans (including the liquid) to the pan. Reduce heat to medium and cook for about 15 minutes, stirring occasionally, until most of the liquid is gone. Season with salt and pepper to taste. 
  • Slice open avocados and empty the flesh into a bowl. Mix with the juice of 1 lime and the chopped cilantro. Season with salt and pepper to taste. 
  • Once the bean mix is cooked down, add the rice and stir to incorporate. take the pan off the heat. 
  • Prepare a casserole pan by coating with cooking spray.
  • Assemble the 8 burritos as follows: 2 tbsp avocado, 1/4 cup cheese, 1 cup bean mix. Wrap the burrito and place in casserole pan. 
  • Place in oven on the top rack (about 6 inches from broiler. Broil until the burritos are starting to brown, about 2-3 minutes. 
  • Serve with light sour cream on the side (optional). 
Keyword freezes well, makes leftovers

Ridiculously easy Pad Thai with Tofu

Total Time 30 mins
Course Dinner
Cuisine Asian
Servings 2
Calories 500 kcal


  • 4 ounces dried rice noodles
  • 2 tablespoons sugar
  • 2 tablespoons fish sauce
  • 2 tablespoons white vinegar
  • 2 tablespoons vegetable oil
  • 8 ounces extra-firm tofu cubed and dried on paper towels
  • 1 egg
  • 1 cup bean sprouts
  • 2 green onions sliced thinly


  • Soak the noodles in hot water for 30 minutes, drain.
  • Meanwhile, slice the tofu into 1/4 inch blocks. Place the tofu between sheets of paper towels to soak up the excess liquid. (Ideally, place under something weighted to help extract more water. The more water that is removed, the more crispy the tofu will be)
  • In a small bowl, stir together the sugar, fish sauce, and vinegar.
  • Heat the oil over high heat until it begins to shimmer. Add the tofu and allow to fry 1-2 minutes (the tofu should be turning golden on the bottom). Turn the tofu over, then add the noodles and sauce. Stir constantly until the noodles absorb the sauce, about another minute.
  • Push aside the noodles and crack the egg into the empty space in the pan. Roughly scramble the egg, then toss it back in with the noodles while the egg is still soft. Remove the pan from the heat and toss in the bean sprouts and green onions. Stir to combine.
  • Transfer to a plate and serve.
Keyword Vegetarian

Chickpea curry with jasmine rice

Total Time 40 mins
Course Dinner
Cuisine Indian
Servings 4 person
Calories 475 kcal


  • 1 tbsp olive oil
  • 1 medium onion chopped
  • 1 each red jalapeno green is fine if you don’t have red. Depending on the spice level you want, you can remove some or all of the seeds.
  • 6 clove garlic peeled
  • 1 thumb-sized piece ginger peeled
  • 2 tablespoon ground cumin
  • 1 tablespoon garam masala
  • 2 tablespoon tomato paste
  • 30 oz canned chickpeas
  • 28 oz canned chopped tomatoes drained.
  • 15 oz lite coconut milk
  • 1 teaspoon coriander powder
  • 5 oz fresh spinach If you prefer, you can use frozen spinach
  • 1 small handfull Cilantro leaves and stems, chopped.
  • 1 each lime cut in half
  • 1 cup of jasmine rice uncooked


  • Heat the oil in a deep saute pan. Add the onion and jalapeno, and cook until softened, about 8 mins. Add the tomato paste, cumin, and garam masala and stir until fragrant. Remove the pan from the heat.
  • Meanwhile, in a food processor, combine the garlic, ginger, and chopped tomatoes. Add the cooked onion mixture and puree until smooth.
  • Cook the puree in the saucepan for 5 mins over a medium-high heat, stirring occasionally so it doesn’t stick. Season with salt and pepper to taste. Add in the chickpeas and reduce the temperature to low, allowing the mixture to simmer for 5 mins. Add the coconut milk, cilantro, and spinach, and cook 2-3 minutes, until wilted.
Keyword makes leftovers, Vegetarian

Stuffed shells

Course Dinner
Cuisine Italian
Servings 4 person
Calories 485 kcal


  • 1 tablespoons olive oil
  • 9 ounces fresh spinach (recommend against frozen spinach)
  • 3 clove garlic minced (or grated on microplane)
  • 3 cups canned chopped tomatoes =
  • 1 cup Whole milk ricotta cheese
  • 8 ounces mozzarella cheese shredded
  • 1/2 cup Parmesan cheese
  • 14 each Jumbo Pasta Shells
  • ½ teaspoon crushed red pepper flakes
  • 1 each egg
  • 1 medium onion diced
  • fresh basil chopped (OPTIONAL INGREDIENT)


  • In a large pot, bring 4-6 quarts of water to a boil. Salt the water (should taste like seawater)
  • Preheat oven to 375 degrees. Pour the chopped tomatoes into a 9×9 baking dish, and place in the preheating oven to warm up (this will allow the final dish to heat faster)
  • Add shells to the boiling salted water, stirring occasionally, until al dente, about 9 minutes; drain. Run under cold water to stop the cooking; drain again.
  • Meanwhile, heat oil in a large pan over medium heat. Add onions and cook, stirring occasionally, until translucent, about 4-5 minutes. season with salt and pepper. 
  • Add garlic and cook, stirring until fragrant about 15-30 seconds. Add spinach, cover, and cook until beginning to wilt, about 2 minutes. Uncover and continue to cook, stirring occasionally, until spinach is completely wilted and most of the liquid has evaporated, about another 4 minutes more. Season with salt and pepper to taste. Transfer spinach mixture to a large bowl.
  • To the bowl of wilted spinach, add ricotta, mozzarella, parmesan, and egg. mix to combine. Season with salt and pepper.
  • Stuff shells with the spinach and cheese mixture. The shell should be filled to capacity but not overstuffed.
  • Nestle stuffed shells into the baking dish with heated tomatoes. As you add the shells, spoon some of the hot tomatoes over the top.
  • Bake, uncovered, about 15-20 minutes, or until warmed through.
  • Serve, with basil and extra Parmesan cheese (if desired)


To save time, be sure to start on the the filling while you are getting the water to boil.
Keyword freezes well, makes leftovers, Vegetarian

Vegetarian Lasagna

Course Dinner
Servings 8 person
Calories 415 kcal


  • 12 each lasagna noodles
  • 1 tablespoon olive oil
  • 1 medium onion chopped
  • 4 cloves garlic chopped
  • 2 teaspoons dried basil
  • 1 teaspoons dried thyme
  • 10 oz package of frozen chopped spinach. Thawed, drained, and squeezed dry (or use a 9oz package of fresh spinach, chopped)
  • 28 oz canned tomato puree
  • 12 ounces mozzarella cheese shredded, part skim
  • 12 oz part-skim ricotta cheese
  • 1 each egg
  • 1 large zucchini diced
  • 3 large carrots diced
  • 1 red bell pepper diced


  • Preheat oven to 425 degrees. Spray a 9×13 inch baking dish with cooking spray.
  • Cook pasta noodles per box directions. Drain. Meanwhile…
  • Heat  1 tbsp olive oil in a large frying pan over medium heat. Add the onion zucchini, and carrots to the pan and cook, stirring occasionally, until golden on the edges, about 8-10 minutes. Season liberally with salt and pepper.
  • Add the spinach to the pan, and mix to incorporate (If you use fresh spinach, you'll need to cook for a couple minutes until it wilts down.
  • Add the garlic, basil, and thyme and stir until fragrant, about 30-60 seconds.
  • Stir in the tomato puree. Reduce heat to medium low until ready to put together the lasagna.
  • While the mixture above simmers, in a separate bowl mix together the ricotta, egg, and 2/3 of the mozzarella cheese (saving 1 cup of mozzarella to top the lasagna with)
  • Spread veggie mixture in the bottom of the prepared baking dish; top with 3 noodles. Layer 1/3 of the cheese mixture over noodles. Repeat layers 2 more times.
  • Top the lasagna with the remaining mozzarella cheese.
  • Bake, covered, for 18 minutes, then remove the foil and continue cooking for about 10 more minutes (until the cheese is just starting to brown).
Keyword freezes well, makes leftovers, Vegetarian

Vegetarian mexican casserole

Optional ingredients include: salsa, sliced black olives, Tabasco sauce, sriracha sauce, chopped cilantro
Total Time 50 mins
Course Dinner
Cuisine Mexican
Servings 6 person
Calories 430 kcal


  • 3/4 cup Low fat sour cream
  • 2 cups Mexican Blend Cheese
  • 1 tbs olive oil
  • 1 medium onion diced
  • 1 medium Celery Stalk diced
  • 1 each Jalapeno pepper seeds discarded and diced
  • 15 ounce Canned diced tomatoes drained
  • 15 ounces canned chili beans drained
  • 15 ounces canned black beans drained
  • 15 ounces caned fat free refried beans
  • 8 each Corn Tortillas
  • 6 cups Shredded iceberg lettuce

Taco seasoning (you can just buy a mccormick taco seasoning packet if you want, but making it yourself is cheaper)

  • 2 teaspoons Chili Powder
  • 2 teaspoons Ground Cumin
  • 1/2 teaspoon Paprika
  • 1/2 teaspoon Crushed Red Pepper
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Garlic Powder
  • 1/4 teaspoon Onion Powder
  • 1/4 teaspoon Dried Oregano
  • 1/4 teaspoon Black Pepper


  • Preheat oven to 375
  • Prepare the vegetables (onion, celery, jalapeno) as described above. Mix together the taco seasoning.
  • Heat olive oil in a large pot over medium heat
  • Add onion and celery to pot, and, cook until the onion is translucent (5-10 minutes)
  • Add jalepeno and taco seasoning, stir until combined and aromatic, about 1-2 minutes
  • Add the tomatoes, chili beans, black beans, and refried beans. Stir until well combined and simmering, about 3-5 minutes. Season with salt to taste.
  • Spray a 12 x 8 inch baking dish with cooking spray..
  • Cut the tortillas in half. Place half of the tortillas in the bottom of the pan
  • Spoon ½ of the bean mixture over the tortillas.
  • Spoon all of the sour cream over the bean mixture
  • Place remaining tortillas over the sour cream
  • Spoon the remaining bean mixture over the tortillas
  • Top with the 2 cups of cheese. Cover with foil
  • Bake at 375 for 25 minutes.
  • Serve with cilantro, shredded lettuce, and other optional ingredients.
Keyword freezes well, makes leftovers, Vegetarian

White bean and mushroom gratin

Total Time 1 hr
Course Dinner
Servings 4 person
Calories 560 kcal


  • 1 small onion chopped
  • 12 ounces sliced mushrooms
  • 3 carrots peeled, halved lengthwise, and cut into 3/4 inch pieces
  • 3 cloves garlic grated with microplane or minced
  • 2 tablespoons olive oil
  • 1 cup water
  • 1 tablespoon all-purpose flour
  • 1 tablespoon tomato paste
  • 1/2 teaspoon dried thyme
  • 1/3 cup dry sherry
  • 30 ounces great northern beans Two 15 ounce cans

Bread topping

  • 2 tablespoons olive oil
  • 1/2 each french baugette cut into 1/2-inch cubes
  • 3 tablespoons fresh parsley minced


  • preheat oven to 300 Fahrenheit.
  • Heat 2 tablespoons of olive oil in large pan. Add mushrooms. Season with salt and pepper. Cook, stirring occasionally, until browned (about 5 minutes)
  • Meanwhile, In a small bowl, stir flour into 1 cup water until combined and all lumps are removed. Set aside for later use.
  • Reduce the pan’s heat to medium. Add onion and cook, stirring occasionally, until translucent (about 5 minutes). 

Prepare the bread topping while the onions are cooking

  • In a medium bowl,  toss bread, parsley, and oil. Mix to coat. Season with salt and pepper. Set aside.
  • Once the onions are translucent, Reduce the pan's heat once again to medium-low, add garlic, tomato paste and thyme. Stir until well combined, about a minute. Add sherry. Cook, scraping up browned bits.
  • Add beans, with their liquid, carrots and flour mixture. Bring to boil over high heat. 
  • Remove pan from heat. Taste, and adjust seasoning with salt and pepper. Pour bean mixture into a casserole dish. Top with the bread mix. 
  • Bake uncovered in the oven 40 minutes, then broil until crumbs are golden brown (about 4 minutes)  Allow to cool, then serve. 
Keyword Vegetarian

Stuffed eggplant parmesan

Course Dinner
Cuisine Italian
Servings 4 person
Calories 460 kcal


  • 12 ounces tomato sauce divided
  • 2 medium eggplants halved
  • 1 tablespoon olive oil
  • 1 medium onion chopped
  • 1 teaspoon dried oregano
  • 2 cloves garlic minced
  • ¾ lb. chopped fresh plum tomatoes
  • 1 large egg beaten
  • 2 1/2 cups shredded mozzarella divided
  • 1 cup freshly grated Parmesan
  • 1/4 cup Italian bread crumbs
  • 1/4 cup fresh basil


  • Preheat oven to 350°. Spread about 1 cup tomato sauce in the bottom of a medium baking dish.
  • Using a spoon, hollow out the eggplants leaving about a 1/2” thick border around skin to create a boat. Roughly chop scooped out eggplant. Place eggplant boats on prepared baking dish.
  • In a large skillet over medium heat, heat olive oil. Add onion and cook until softened, about 5 minutes.
  • Stir in chopped eggplant and season with oregano, salt and pepper. Cook, stirring often, until the eggplant is golden, about 3-5 minutes.
  • Stir in garlic and cook until fragrant, about 30 seconds. Transfer mixture to a bowl.
  • To the bowl with the eggplant mixture, add chopped tomatoes, egg, 1 1/2 cups shredded mozzarella, and 1/2 cup tomato sauce. Mix until just combined. Scoop mixture into eggplant boats.
  • Top with the remaining cup of mozzarella cheese, Top with 1 1 cup of Parmesan and the bread crumbs.
  • Bake until the eggplants are tender and the cheese has melted, about 40 minutes. Just before the eggplants are done, slice the basil into thin strips (this is called a chiffonade)
  • Garnish eggplants with basil and serve
Keyword freezes well, makes leftovers, Vegetarian

Creamy cremini and penne pasta casserole

49gm carb per serving
Total Time 50 mins
Course Dinner
Cuisine American
Servings 5 people generously
Calories 550 kcal


  • 8 ounces Penne Pasta, uncooked
  • 12 oz mushrooms baby bellas or white mushrooms are fine
  • 4 tbsp butter
  • 4 tbsp all-purpose flour
  • 2 cloves garlic
  • 1/2 tsp basil, dried
  • 2 cup shredded mozzarella
  • 0.25 cup Soy sauce
  • 2 cups whole milk
  • ¼ cup parmesan cheese, grated
  • 10 oz frozen Chopped Spinach thawed and squeezed to remove most of the liquid.
  • 2 each red bell peppers chopped
  • 2 tsp olive oil
  • 4 cups broccoli, chopped (about 2 head of broccoli)


  • Preheat oven to 350 degrees Fahrenheit. Grease a 9 x 13 inch baking dish with cooking spray.
  • Bring a large pot of lightly salted water to a boil. Place pasta in the pot, cook for 8 to 10 minutes, until al dente, and drain. Meanwhile…
  • Heat 2 tsp olive oil in a large saucepan over medium heat. Stir in the mushrooms, chopped red bell peppers and cook 5-10 minutes, until all liquid from the vegetables is released. 
  • Add the spinach, garlic, and chopped broccoli and mix until incorporated, about 2 minutes. Remove the veggies into a bowl. 
  • Melt 4 tbs butter in the saucepan over medium heat. Mix in 4 tbs flour, and stir continuously until a thick paste forms (this is a roux, and will serve as a base to thicken the milk to make your cheese sauce). 
  • Carefully pour in the milk a quarter of a cup at a time, mixing continuously, waiting until it each quarter cup is fully incorporated until adding the next quarter cup. Once all of the milk is added, keep stirring until thickened and there are no lumps. 
  • Stir in the 2 cups of cheese, mixing until melted. 
  • Remove saucepan from heat, and mix in cooked pasta, mushrooms, peppers, spinach, and soy sauce. Mix until incorporated.
  • Transfer to the prepared baking dish, and top with the ¼ cup of parmesean.
  • Bake 20 minutes, until bubbly and light brown.
Keyword freezes well, makes leftovers, Vegetarian

Mushroom and Gruyere Galette

Total Time 40 mins
Course Dinner
Cuisine French
Servings 4
Calories 390 kcal


  • 9 inch store-bought pie dough round
  • 2 ounces Gruyere cheese (you can get a 2 ounce chunk from the deli and save money)
  • 18 ounces mushrooms sliced
  • 1 pound leeks white and light-green portion only
  • 2 cloves garlic
  • 2 tablespoons butter


  • Preheat oven 425 degrees. Line baking sheet with parchment paper (or foil, but be sure to spray with cooking spray if you use foil).
  • Roll dough into 14-inch circle on lightly floured counter; transfer to prepared sheet.
  • Melt butter in 12-inch nonstick pan over medium-high heat. Add mushrooms, leeks, and 1/2 teaspoon salt. Cook until beginning to brown, about 10 minutes. Stir in garlic and cook until fragrant, about 30 seconds.
  • Transfer vegetables to prepared dough, leaving 2-inch border around edge. Sprinkle with Gruyère and fold border over filling, pinching pleated dough to secure. Bake until crust is deep golden brown, 15 to 18 minutes, rotating halfway through baking. Cut into wedges and serve.
Keyword Vegetarian

Mushroom Larb Wraps

Total Time 30 mins
Course Dinner
Cuisine Thai
Servings 2
Calories 520 kcal


  • ¼ cup roasted peanuts coarsely chopped
  • 2 Tbsp. vegetable oil Divided
  • 16 oz. mushrooms sliced
  • 3 each scallions thinly sliced (separate tops from bottoms)
  • 2 cloves garlic grated
  • 1 1 inch piece ginger peeled and grated
  • 1 medium shallot thinly sliced
  • 1 each red chile (red jalapeno, Fresno, etc) Thinly sliced
  • 1 Tablespoon fish sauce
  • 1 head green cabbage
  • 1 each lime cut into wedges, for serving


  • 1/2 cup jasmine rice
  • 3/4 cup water


  • Prepare the jasmine rice. Add the rice, water, and a large pinch of salt to a small pot. Bring to a boil, stir well, then reduce heat to low. Simmer for 15 minutes, then take off heat. Leave pot lid on after cooking so it continues to steam. 
  • Heat 1 Tbsp. oil in a large pan (nonstick if you have it) over medium-high, until shimmering. Add mushrooms and cook, tossing occasionally until golden brown all over, about 9 minutes.
  • Add white bottoms green onion, shallot, garlic, and ginger, followed by remaining 1 Tbsp. oil, and cook, stirring often, until softened and fragrant, about 2 minutes. Season with salt to taste. Remove from heat;
  • Mix in green tops, chile, fish sauce, and half of peanuts. Taste and season with more salt if needed.
  • Transfer the mixture to a large bowl. Serve with cabbage leaves, lime wedges, rice, and remaining peanuts.
Keyword Vegetarian

Penne Rosa

Cook Time 25 mins
Course Dinner
Cuisine Italian
Servings 2
Calories 621 kcal


  • 4 ounces penne pasta
  • 1 roma tomato
  • 1/4 cup panko bread crumbs
  • 1/2 teaspoon chili flakes
  • 1/4 cup parmesan cheese
  • 12 each asparagus
  • 1 lemon
  • 1/4 cup sliced almonds
  • 1 tablespoon olive oil
  • 3 tablespoons butter
  • 2 each scallion


  • Bring a large pot of salted water to a boil. Add pasta and cook, stirring occasionally, until pasta is al dente, 9-11 minutes. Reserve ½ cup pasta cooking water (per 2 servings). 1 cup if scaling up to 4 servings), then drain.
  • While pasta cooks, prepare the other ingredients. Trim and discard woody ends from asparagus. Cut the stalks crosswise into 1-inch pieces. Dice tomato. slice the scallions, separating green from white. Zest the lemon and then cut the lemon into quarters.
  • Melt 1 tablespoon of butter (2 TBSP for 4 servings) in a large pan over medium-high heat. Add panko and almonds; season with salt and pepper. Cook, stirring, until golden brown, 3-4 minutes. Turn off heat and stir in a pinch of lemon zest and a pinch of chili flakes. Transfer to a small bowl.
  • Heat 3 of olive oil in same pan over medium-high heat. Add asparagus and the scallion whites and cook, stirring, until bright green and tender, 2-4 minutes.
  • Add tomato and cook, stirring, until slightly softened, 1-2 minutes. Season with salt and pepper.
  • Turn the heat down to low. Add 2 tablespoons butter (4 TBSP for 4 servings), Parmesan cheese, reserved pasta water, half the green scallion, remaining lemon zest, and as much chili flakes as you like to pan. Cook, stirring, until pasta is coated in sauce, 1-2 minutes.
  • Stir in a squeeze of lemon juice to taste. Season with salt and pepper to taste.
  • Divide pasta between bowls. Sprinkle with panko mixture and remaining Parmesan. Garnish with scallion greens. Serve with remaining lemon wedges on the side.
Keyword Vegetarian

Vegetable fried rice

Total Time 22 mins
Course Dinner
Cuisine Asian
Servings 2
Calories 455 kcal


  • 2 Eggs
  • 3/4 cup Jasmine Rice
  • ½ lb Broccoli
  • 2 Scallions
  • 2 cloves Garlic
  • 4 oz Sweet Peppers
  • 1 Tbsp Sesame Oil
  • 2 Tbsp Soy Sauce
  • 1 Tbsp Rice Vinegar
  • ¼ tsp Crushed Red Pepper Flakes


  • Add the rice and water (1.5 cups water for 3/4 cup rice) in a medium pot, and add a big pinch of salt. Heat on high until boiling,stir, then cover and decrease temperature to low. Simmer for 20 minutes, then take off heat without removing lid.
  • While the rice cooks, prepare the veggies. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Cut off and discard the stems of the peppers; remove the cores, then thinly slice lengthwise. Grate the garlic with a microplane. Thinly slice the scallions, separating the white bottoms and the green tops. In a medium bowl, scramble the eggs.
  • Heat half the sesame oil on medium-high until hot. Add the broccoli florets and cook, without stirring, 2 to 3 minutes, or until lightly browned. Add 2 tablespoons of water and season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the broccoli is slightly softened and the water has cooked off. Add the sliced peppers, garlic, sliced white bottoms of the scallions, and as much of the red pepper flakes as you’d like. Season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened. Transfer to a large bowl. Wipe out the pan.
  • In the same pan, heat the remaining sesame oil on medium-high until hot. Add the cooked rice in an even layer. Cook, without stirring, 3 to 4 minutes, or until slightly crispy. Add the soy sauce and vinegar. Cook, stirring frequently, 30 seconds to combine.
  • Push the rice to one side of the pan and pour the eggs onto the pan and stir continuously to scramble. Mix the eggs into the rice. Toss the veggies back into the pan and mix to combine. Taste once more and add a bit more soy sauce if needed.
Keyword Vegetarian

My wife and I both work full time. For awhile I struggled to be consistent with cooking after work because I was “too busy”. However,  I believe in the importance of home cooking for my health, so I worked on compiling a repertoire of quick meals that were also carbohydrate-restricted. These meals are:


  • Low carb and low cal: My target in putting together dinner recipes is 65 grams of net carb or less. I also target 500 calories (though some will go over this!). I am a large male, and the portions satisfy me (so they can satisfy you too!)
  • Quick: Nearly all of these meals take 25-45 minutes to make, and the few that take longer are casseroles that make multiple meals.
  • Approachable: These recipes use common ingredients you can find in any supermarket, nothing fancy. Most of the meals are vegetarian or seafood (since that’s what my wife eats), but I try to slowly add a few meats recipes in there as well. 
  • Complete: I have written the recipes to be complete meals (including sides and veggies), in order to make it easier for meal planning and during cooking. 
  • Easy to plan: This page gives you the option to create shopping lists, which greatly simplifies shopping for the week. On each recipe card, you will see a button that says “Add to Mealplan“. Click the button to add the meal to your meal plan. 

Meal plan and recipe organizer

Creating a mealplan will create a shopping list for you and allow you to quickly print out all of the recipes for that week. It’s easy to do.

  1. On each recipe card, you will see a button that says “Add to Mealplan”. Click the button to add the meal to your meal plan. 
  2. Click “inbox” to see your meal plan. From the inbox, you can view and print a shopping list, as well as print all of the recipes.