low-fat & fast

Vegetarian Times, April, 2000 by Nava Atlas

PER SERVING: 174 CAL.; 8G PROT.; 9G TOTAL FAT (1G SAT. FAT); 14G CARB.; 0 CHOL.; 1,019MG SOD.; 3G FIBER

Staples

vegetable oil
dark sesame oil
dry white wine or sherry
honey
soy sauce
curry powder
teriyaki sauce
margarine
cornstarch
unbleached all-purpose flour

Grocery

dried Asian noodles (soba, udon or
 Chinese wheat noodles), 8 oz.
rice vinegar or white wine vinegar,
 1 bottle
dry white wine, 1 bottle
vinaigrette dressing, 1 bottle
green olives, pitted, small jar
bulgur, 8 oz.
quinoa or quick-cooking brown rice,
 8 oz.
couscous, 8 oz.
poppy seeds, 1 jar
wraps or flour tortillas (9- to 10-inch),
 1 pkg.
salsa, 1 jar (optional)
diced tomatoes, 14.5-oz. can
black beans, 16-oz. can
dried fruit bits, 4-oz. pkg.

Produce and soy products

yellow onion, 1 med.
red onion, 1 large
garlic, 1 head
leeks, 5 medium
scallions, 1 bunch
chili peppers, 1 to 2
small (optional)
parsley, 1 bunch
dill, 1 bunch
spinach, 10 oz.
mixed baby greens, 4 oz.
green and/or red bell peppers, 3 or 4
red potatoes, 2 lbs. small
all-purpose potatoes, 2 medium
button, cremini or baby bella
 mushrooms, 10 oz.
asparagus, slender, 1 1/2 lbs.
carrots, 1 lb.
fresh peas, 1 lb. shelled or unshelled (or
  substitute frozen peas)
precut broccoli and cauliflower florets,
  1-lb. bag
coleslaw cabbage, 8-oz. bag
tomatoes, 2 large or 3 medium
cherry tomatoes, 1 pint
cucumbers, 2 medium
tofu, 2 (1-lb.) tubs
lime, 1 (optional)

Dairy

low-fat milk or soy milk, 1 quart
shredded reduced-fat cheddar cheese
 or cheddar-style soy cheese, 4 oz.
feta cheese, 4 oz. (optional)
yogurt, plain low-fat, 8 oz.

Frozen foods

10-oz. pkg. peas (if not using fresh)

NAVA ATLAS is the author of several vegetarian cookbooks and a longtime contributor to Vegetarian Times. She invites you to visit her web site at www.vegkitchen.com.