low-fat & fast

Vegetarian Times, April, 2000 by Nava Atlas

2. Add broccoli, cauliflower and peas. Cover and cook until broccoli is just tender, 5 to 8 minutes.

3. Meanwhile, in small bowl, combine flour and curry powder. Gradually stir in milk with a fork.

4. Stir milk mixture into vegetables along with scallions and chili if desired. Cook, uncovered, until mixture has thickened slightly, 2 to 3 minutes. Season with salt to taste and serve at once.

PER SERVING: 156 CAL.; 9G PROT.; 1G TOTAL FAT (0 SAT. FAT); 30G CARB.; 2MG CHOL; 72MG SOD.; 7G FIBER

[4]

Bulgur with Cabbage and Three Onions

30 min.

4 TO 6 SERVINGS EGG- & DAIRY-FREE

Nutty bulgur is highly compatible with sauteed cabbage and a trio of onions in this mildly flavored grain dish.

MEAL PLAN: A zesty black bean salad is the perfect fast accompaniment. Drain and rinse a 16-oz. can of black beans, then toss with strips of green and/or red bell peppers, lots of chopped fresh parsley and a natural, low-fat vinaigrette. For added tangy flavor, top each serving of the bean salad with some feta cheese.

1 cup uncooked bulgur
1 Tbs. vegetable oil
2 medium leeks (white and light green
   parts), rinsed well and chopped
1 large red onion, quartered, thinly sliced
8-oz. pkg. shredded coleslaw cabbage
3 scallions (white and light green parts),
   thinly sliced
1 Tbs. poppy seeds
1 tsp. salt
1/2 tsp. freshly ground pepper

1. In large saucepan, bring 2 cups water to a boil over high heat. Stir in bulgur, cover, reduce heat to low and simmer gently until water is absorbed, about 15 minutes.

2. Meanwhile, in large skillet, heat oil over medium-high heat. Add leeks and onion and cook, stirring often, until softened, about 6 minutes.

3. Stir coleslaw cabbage and scallions into leek mixture and reduce heat to medium. Cover and cook until cabbage has wilted, about 5 minutes.

4. Fluff cooked bulgur with a fork, then add to onion-cabbage mixture along with poppy seeds, salt and pepper. Mix well and serve at once.

PER SERVING: 216 CAL.; 6G PROT.; 5G TOTAL FAT (0 SAT. FAT); 39G CARB.; 0 CHOL.; 559MG SOD.; 10G FIBER

[5]

Tofu with Simmered Leeks and Tomatoes

30 min.

4 TO 6 SERVINGS EGG- & DAIRY-FREE

Spring leeks, juicy tomatoes and fresh, fragrant dill combine with tofu to create a tempting, saucy entree. Vegetable broth may be substituted for the wine.

MEAL PLAN: Prepare some quinoa or quick-cooking brown rice to serve as a bed of grains for this dish. You can also steam any leftover vegetables from the week, such as asparagus, carrots or peas.

1 Tbs. vegetable oil
3 medium leeks (white and light green
   parts), rinsed well and chopped
1 lb. firm tofu, drained well and diced
2 large or 3 medium tomatoes, diced
1/2 cup pitted sliced green olives
1/4 cup chopped fresh dill
3 Tbs. soy sauce
2 Tbs. dry white wine or sherry
1 Tbs. plus 1 tsp. tomato paste
1 Tbs. rice vinegar
1 tsp. dark sesame oil

1. In large nonstick skillet, heat vegetable oil over medium-high heat. Add leeks and cook until tender, stirring often, about 8 minutes.

2. Stir in remaining ingredients and mix well. Reduce heat to medium and cook, stirring occasionally, until heated through, about 5 minutes. Serve hot.