I am often asked about ways to transition to a vegetarian diet. A good transition for some people could be trying a lacto-vegetarian meal plan, focusing on plant foods but allowing consumption of cheese and other dairy products — opting for the low-fat or skim varieties as a healthier choice. This recipe is an example of an easy-to-make lacto-vegetarian summer meal using seasonal ingredients. In addition, you can substitute different veggies depending on local availability and personal preferences.
Prep Time: 15
1/2 cup zucchini, sliced
1 6-inch corn tortilla
1 ounce low-fat or skim mozzarella cheese*
8 cherry tomatoes, halved
1/2 cup mushrooms, sliced (your personal favorite)
1 teaspoon oregano
1 tablespoon basil
1/4 teaspoon black pepper
*For a lower sodium version, use low-fat or skim Swiss cheese instead of mozzarella.
1. Pre-heat grill. Grill zucchini 2-3 minutes on each side until just tender. Season with pepper.
2. Place a medium pan over medium-high heat. Add the tortilla, toasting for 1-2 minutes on each side.
3. Place warm tortilla on plate and add cheese, cherry tomatoes, zucchini, mushrooms, oregano and basil. Fold in half and serve.
Nutrition Information (per serving)
Total calories: 145
Protein: 14 g
Carbohydrate: 23 g
Fiber: 6 g
Total fat: 1 to 2 g (depending on whether skim or low-fat cheese was used)