Lenten Friday meat-free suppers!


Eggy Veggie Bake
“Seasoned sautéed vegetables are topped with eggs and cheese and baked. It’s that simple, and it is delicious.”

1 tablespoon olive oil
1 cup sliced halved zucchini
3 green onions, chopped
1/2 sweet onion, thinly sliced
2 roma (plum) tomatoes, chopped
1/2 cup chopped fresh mushrooms
3 cups chopped baby spinach 1/2 lemon, juiced
Worcestershire sauce to taste
hot sauce to taste
garlic powder to taste
salt and ground black pepper to taste
1 1/2 cups liquid egg substitute
1/4 cup shredded Cheddar cheese

1. Preheat oven to 350 degrees F (175 degrees C). Spray an 8×8 inch baking dish with cooking spray.
2. Heat the olive oil in a skillet over medium-high heat. Place zucchini, green onions, onion, tomatoes, mushrooms, and spinach in the skillet. Sprinkle with lemon juice, Worcestershire sauce, and hot sauce. Season with garlic powder, salt, and pepper. Cook until tender. Transfer to the prepared baking dish. Pour egg substitute over the vegetables in the dish. Top with cheese.
3. Bake 20 minutes in the preheated oven, or until egg substitute is set and cheese is melted. Cut with a spatula and enjoy!

Lemon Pepper Cod

“Sauteed cod fish fillets seasoned with lemon juice and black pepper. Serve with a buttery rice pilaf and a green salad.”

3 tablespoons vegetable oil
1 1/2 pounds cod fillets
1 lemon, juiced
ground black pepper to taste

1. In a large skillet, heat oil over medium high heat until hot. Add fillets and squeeze 1/2 of the lemon’s juice over the tops. Sprinkle with pepper to taste. Cook for 4 minutes and turn. Squeeze with the remaining lemon’s juice and sprinkle with pepper to taste. Continue to cook until fillets flake easily with a fork.

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