low-fat & fast

Vegetarian Times, April, 2000 by Nava Atlas

Cruelest month? For busy cooks. April is a godsend

All through the chilly stretch of winter that just passed, I nourished my family and friends with hearty, comforting foods and bold, spicy flavors. But now that the daffodils are emerging, and I'm hearing the first notes of returning robins, I'm inspired to create meals infused with the fresh flavors of the season's first produce. Great bundles of asparagus; tender leeks and other spring onions; greens like early spinach, arugula and sorrel; and fresh peas are in abundance now. Our menus this month feature these vegetables in light yet satisfying dishes. In the fleeting season of spring, these foods are welcome harbingers of the warmth and bounty yet to come.

[1]

Mushroom, Spinach and Cheddar Wraps

30 min.

4 SERVINGS EGG- & DAIRY-FREE

Fresh spinach and mushrooms are well flavored with cheddar cheese in these great-tasting wraps. Purchase baby spinach--which needs no stemming--if available to cut down on prep time.

MEAL PLAN: Microwave some red potatoes to accompany the wraps. Round out the meal with a salad of mixed baby greens, cherry tomatoes and carrots.

10 oz. button, cremini or baby bella
 mushrooms, sliced (4 cups)
10 oz. fresh spinach, rinsed well,
 stemmed and coarsely chopped
 (8 cups)
4 (9- to 10-inch) wraps or flour
 tortillas
1 cup shredded cheddar-style soy cheese
 or reduced-fat cheddar cheese
 (4 oz.)
Prepared salsa (optional)
Lime wedges for serving (optional)

1. Preheat oven to 400 [degrees] F. In large skillet, cook mushrooms with 2 tablespoons water over medium heat, covered, until tender, about 9 minutes.

2. Add spinach, cover and cook just until wilted, about 4 minutes. Drain well.

3. Divide mushroom-spinach mixture among wraps, spooning down center of each. Sprinkle with cheese and add some salsa if desired. Wrap up snugly and place on a baking sheet.

4. Bake just until heated through, about 5 minutes. Serve with a squeeze of lime if desired.

PER SERVING: 219 CAL.; 15G PROT.; 8G TOTAL FAT (3G SAT. FAT); 26G CARB.; 10MG CHOL.; 428MG SOD.; 4G FIBER

[2]

Sweet and Sour Noodles with Asparagus

30 min

4 TO 6 SERVINGS EGG- & DAIRY-FREE

High in flavor but low in fat, this quick and colorful stir-fry makes plentiful use of tender spring asparagus. If you prefer not to cook with alcohol, substitute vegetable broth for the wine.

MEAL PLAN: This stir-fry is delicious teamed with sauteed diced tofu favored with a mild teriyaki sauce. Add an array of crisp raw strips of red bell pepper and carrot to serve on the side.

8 oz. dried Asian noodles, such as soba,
  udon or Chinese wheat noodles
1 1/2 Tbs. cornstarch
2 tsp. vegetable oil
1 tsp. dark sesame, oil
1 medium onion, chopped
2 medium cloves garlic, minced
1 1/2 lbs. slender asparagus, trimmed
  and cut on slight diagonal into
  1-inch pieces (4 cups)
14.5-oz. can diced tomatoes
1/4 cup dry white wine
3 Tbs. rice vinegar
3 Tbs. soy sauce
2 Tbs. honey
1/2 tsp. freshly ground pepper

1. Bring large pot of water to a boil. Add noodles; stir to prevent sticking. Cook according to package directions until tender, about 5 minutes. Drain well and set aside until ready to use.

2. Meanwhile, in a cup, mix together cornstarch and 2 tablespoons water until smooth. Set aside.

3. In nonstick wok or large nonstick skillet, heat both oils over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, about 5 minutes. Add asparagus, increase heat to medium-high and stir-fry until crisp-tender, 5 to 7 minutes.

4. Add tomatoes, wine, vinegar, soy sauce and honey; mix well. Stir in reserved cornstarch mixture, reduce heat to medium-low and simmer, stirring, until mixture has thickened, 2 minutes.

5. Stir in cooked noodles until well coated. Season with pepper. Taste and adjust seasonings to create a pleasing sweet and sour balance. Serve hot.

PER SERVING: 223 CAL.; 9G PROT.; 4G TOTAL FAT (0 SAT. FAT); 41G CARB.; 0 CHOL.; 973MG SOD.; 6G FIBER

[3]

Curried Vegetable Medley

30 min.

4 TO 6 SERVINGS EGG-& DAIRY-FREE

We liked the heat of this dish with just 1 chili, but bolder palates may want to use 2. If using fresh peas, plan to buy about 1 pound unshelled (or look for ready-shelled peas).

MEAL PLAN: Prepare some quick-cooking couscous by pouring 2 cups boiling water over 1 cup couscous. Cover, let stand 15 minutes, then fluff with a fork. Stir in a little margarine and a small package of dried fruit bits. Also serve the curry with a palate-cooling salad of sliced cucumbers in plain low-fat yogurt.

2 large carrots, thinly sliced
2 medium all-purpose potatoes, cut into
   large dice (3 cups)
1-lb. bag combination precut broccoli
   and cauliflower florets
1 cup shelled fresh or frozen green peas
2 Tbs. unbleached all-purpose flour
1 to 2 tsp. curry powder
3/4 cup soy milk or low-fat milk
2 scallions (white and light green parts),
   thinly sliced
1 to 2 small fresh chili peppers, seeded
   and minced (optional)

1. In large, deep saucepan, combine carrots and potatoes with enough water to cover all but about an inch. Bring to a boil over medium-high heat. Cover, reduce heat to medium and cook until almost tender, about 10 minutes.