Vegetarian meals offer an abundance of nutrients and help to protect the environment. Following a vegetarian diet even for just one day a week – like following the meat-free Monday initiative – can help reduce greenhouse gas emissions and preserve our land, water and energy supplies.
The vegetarian diet includes a variety of fruits and vegetables, which we know are naturally lower in kilojoules and help you to feel more satisfied by adding volume to your meals, so they’re great to fill up on and can help you reach your weight loss goals.
So, if you’re wanting to include more vegetarian meals on your menu, or maybe you’re in need of new recipes, we have some tasty side accompaniments for your next vegetarian Jenny Craig dinner.
Ask your Jenny Craig Coach how to include these tasty dinner recipes in your next ‘meat-free Monday.’
Spice up your Vegetable Tikka Masala with Paneer Cheese with our Roasted Spiced Broccoli.
Prep time: 30 minutes
- 1 Jenny Craig Vegetable Tikka Masala with Paneer Cheese
- 2 second spray of olive oil
- 2 cups broccoli, chopped into pieces
- ½ tsp garam masala
- ¼ tsp turmeric
- Pinch of vegetable stock powder
- Pinch of pepper
- Preheat the oven to 180°C and line a baking tray with baking paper.
- Place the broccoli onto the baking tray and spray with oil. Sprinkle over garam masala, turmeric, stock powder and pepper and ensure everything is evenly coated.
- Bake in the oven for 20-25 minutes (times may vary depending on how big your broccoli is cut).
- Meanwhile, heat the Vegetable Tikka Masala with Paneer Cheese following pack instructions.
- Remove broccoli from the oven and serve with the Tikka Masala.
Grocery serves: 2 Vegetable serves, 1 Limited Free Food, Free Foods
Dietitian Tip: If you like some spice and can handle the heat, sprinkle chilli flakes over broccoli before roasting.
Our delicious Leek & Cheese Quiche is perfect paired with our Rocket, Pear, and Feta Salad.
Prep time: 2-3 minutes
- 1 cup rocket leaves
- ½ pear, core removed and sliced thinly
- ½ zucchini, thinly sliced into ribbons
- 20g reduced fat feta, crumbled into large chunks
- 1 tbsp fat-free Balsamic salad dressing
- Prepare salad by arranging rocket leaves onto a plate and top with pear, zucchini and feta cheese.
- Dress the salad with fat free balsamic vinegar dressing.
Grocery serves: 2 Vegetable serves, ½ Dairy serve, ½ Fruit serve, Free Foods
Dietitian Tip: If you have a fat serve on your menu, try adding pine nuts or walnuts to this salad.
Make it a Mexican night with our Mexican-style Veggie Stack and Coach Kristy’s Mexican Cauliflower Rice.
Prep time: 10 minutes
- 4 cups small cauliflower florets
- Spray of olive oil
- ½ cup chopped onion
- ¼ cup crushed tomatoes, no added salt
- 1 medium jalapeño, finely chopped
- ½ teaspoon ground cumin
- Chopped fresh coriander for garnish
- Lemon/Lime wedges for garnish
- Pulse cauliflower in a food processor/blender until broken down into rice-size pieces.
- Spray oil in a large pan over medium-high heat. Add onion and jalapeño, cook until softened and beginning to brown (approx. 2 to 5 minutes). Add the cauliflower, tomatoes, and cumin, continue cooking until the cauliflower is soft (approx. 4 to 5 minutes more).
- Garnish with coriander and serve with lime wedges (optional).
Grocery Serves Per Serve: 2 Vegetable serves, Free Foods
Dietitian Tip: Chilli seeds contain capsaicin, which is the active component responsible for giving chillies their spicy kick. Removing the seeds in the jalapeño, will help to reduce the spice of the chilli.
Sometimes all you need is a classic Greek Salad which is a great accompaniment to our Gnocchi in Napoli Sauce.
Prep time: 2-3 minutes
- 1 tomato, chopped
- ½ cucumber, chopped
- ½ red or green capsicum, chopped
- ¼ red onion, chopped
- 40g reduced fat feta cheese
- Pinch of dried oregano
- Cracked black pepper to taste
- 2 tsp red wine vinegar
- Place tomato, cucumber, capsicum, red onion and feta cheese in a bowl.
- Sprinkle with dried oregano and season with black pepper.
- Drizzle with red wine vinegar, or your favourite herb vinegar and serve.
Grocery serves: 3 Vegetable serves, 1 Dairy serve, Free Foods
Dietitian Tip: Try adding some minced garlic and fresh lemon juice to your red wine vinegar for an extra boost of flavour.
FREE FOODS on the Jenny Craig menu are foods that are low in kilojoules and are great for adding extra volume, variety and flavour to our menus. Examples include the non-starchy vegetables that are brimming with vitamins, minerals, fibre and anti-oxidants.
We encourage you to eat at least 4-5 servings of these each day – whether you are on the Jenny Craig program or just looking to eat well! There are also herbs, spices and other low kilojoule flavourings such as vinegars, sriracha and soy sauces.
LIMITED FREE FOODS add flavour, variety, and can fill you up for very few kilojoules – check out Jenny Craig’s Grocery Guide for the full list.
Check out Jenny Hub for more healthy vegetarian dinner recipes