5 Easy Pieces - recipes

Vegetarian Times, Jan, 1999 by Nava Atlas

Quick and healthy meals for busy weeknights

When it comes to leftovers, there seem to be two schools of thought: Some people dread the idea of eating the same thing for dinner two nights in a row; others, myself included, absolutely love doing just that. Prepared food almost always tastes better to me the next day, and it's sheer bliss for me to know that a meal is waiting in the refrigerator and needs only a brief spin in the microwave before serving.

Here are five weeknights' worth of easy, healthy entrees that are sure to please you no matter how you feel about leftovers. Each of our menus contains extras from previous dinners, yet no two menus are exactly the same. With our recipes in hand, meal-planning is a breeze, and the efficiency of the week's grocery shopping is maximized. All the items needed for these meals (except perhaps soy yogurt and soy mayonnaise, if you use those options) are available at your supermarket.

Soft Bean Tacos

4 TO 6 SERVINGS LACTO

Soft tacos are meant to be eaten with knife and fork rather than in hand, as you would crisp tacos.

MEAL PLAN: Before starting the tacos, cook some sweet potatoes in the microwave, allowing one per person. Microwave them in batches of 2 (8 to 10 minutes on HIGH power), and be sure to microwave an extra sweet potato for the next night's Ravioli with Sweet Potato Sauce (p. 29). In addition, make a simple tossed salad.

8 (6-inch) flour tortillas
1/4 cup water
1 small red bell pepper, chopped
1 cup frozen corn kernels, thawed
2 green onions, thinly sliced
1 small jalapeno pepper, seeded
   and minced (optional)
16-oz. can spicy fat-free refried beans
1 cup shredded cheddar or Monterey
   Jack cheese, reduced-fat
   if desired, or soy cheese
Salsa for topping (optional)
Plain low-fat yogurt or soy yogurt for
   topping (optional)

PREHEAT OVEN to 400 [degrees] F. Wrap tortillas in aluminum foil and warm in oven.

In large saucepan, combine water and bell pepper. Cover and cook over medium heat, 2 minutes. Add corn, green onions, jalapeno pepper and refried beans. Stir gently until mixture is heated through, about 5 minutes.

Remove tortillas from oven. Spread some of the filling on one half of each tortilla, then sprinkle with a small amount of cheese. Fold over and arrange on individual plates. Top with salsa and yogurt if desired.

PER SERVING: 260 CAL.; 12G PROT.; 10G TOTAL FAT (5G SAT. FAT); 33G CARB.; 17MG CHOL.; 455MG SOD.; 6G FIBER

Ravioli with Sweet Potato Sauce

4 SERVINGS LACTO

This mellow sauce served over a hearty pasta combines comfort and elegance in one easy meal.

MEAL PLAN: Serve with some steamed broccoli florets, baby carrots and red and green bell pepper strips. If time allows, cut some extra bell pepper strips for the following night's salad. Round out the meal with slices of fresh Italian bread.

1 large sweet potato (about 8 oz.)
16-oz. pkg. frozen vegetable-filled
   ravioli or tortellini
1 Tbs. butter or soy margarine
2 to 3 cloves garlic, minced
1 cup low-fat milk or soy milk or as
   needed
Salt and freshly ground black pepper
   to taste
1 cup frozen green petite peas, thawed
Chopped fresh parsley for garnish
   (optional)

PIERCE SEVERAL holes in skin of sweet potato with a fork. Microwave sweet potato on HIGH power about 8 minutes or until tender. Plunge potato into a bowl of cold water (or, if you microwaved an extra sweet potato from the previous night's dinner, simply use it as is).

Meanwhile, cook frozen pasta in a large pot of rapidly boiling water according to package directions. Drain Well and return to the pot.

In small skillet, melt butter over medium heat. Add garlic and cook, stirring often, for 1 minute. Remove from heat.

Peel sweet potato and mash it well in a medium bowl. Stir in garlic and enough milk to achieve the consistency of a thick sauce. Season with salt and pepper.

Add sauce to cooked pasta in the pot. Stir in green peas and heat through. Garnish with parsley and serve right away.

PER SERVING: 269 CAL.; 12G PROT.; 9G TOTAL FAT (3G SAT. FAT); 36G CARB.; 17MG CHOL.; 501MG SOD.; 5G FIBER

Breaded Tofu Cutlets with Tartar Sauce

4 SERVINGS DAIRY-FREE

This "shake and bake" tofu is a family favorite. If you are serving more than four, the first part of the recipe doubles easily, and the quantity of sauce given below will suffice.

MEAL PLAN: Prepare enough quick-cooking brown rice for the number of servings you need, according to package directions. If you'd like, you can cook enough rice for the next night's meal (cooking the entire 14-ounce box should do the trick). For a tasty salad, combine half of a 16-ounce bag of shredded cabbage mix, some bell pepper strips (perhaps the extras from the night before) and some corn kernels. Dress to taste with a low-fat natural vinaigrette.

1 lb. firm or extra-firm tofu, drained
1/3 cup wheat germ
1 tsp. salt-free herb-and-spice
   seasoning mix
1/2 tsp. salt

Tartar Sauce

3/4 cup plain low-fat soy yogurt
1 Tbs. natural soy mayonnaise or
   reduced-fat mayonnaise
1 to 1 1/2 Tbs, pickle relish or
   to taste
2 tsp. Dijon mustard or to taste