Low-Fat & Fast - Recipe

Vegetarian Times, Feb, 2000 by Nava Atlas

Need a week in the sun? If you can't go, send your taste buds

Because I spent my childhood in the Midwest and my adult life in the Northeast, I've had to make peace with winter. No matter how long and dreary the season, I've learned to find comforts to sustain me through my least favorite time of year. Still, come February, I'm thoroughly tired of the snow, wind and ice; sick of boots, scarves and heavy coats. This is the time I get a powerful urge to escape to the tropics.

And yet, my family can seldom pull off this much-needed getaway. The planes are too full, the kids have colds, or the time's just not right. So I settle for sending my taste buds to sunnier locales, and you can, too. Our menus this month highlight colorful, highly flavored and filling dishes from warmer climates. Representing a departure from the usual bland winter foods but made with readily available ingredients, these dishes will give a boost to the most frostbitten of spirits. Include some tropical treats, such as mango, papaya and citrus fruits, with some of the recipes to turn up the sunny effect!

Brazilian Black Bean Stew

6 SERVINGS

DAIRY-FREE (30)

Here's a quick vegetarian version of the Brazilian national dish known as feijoada. This stew entices the eye with the colorful contrast of black beans and sweet potatoes and pleases the palate with nourishing ingredients.

MEAL PLAN: Steam some Swiss chard while the stew is simmering and serve with warmed flour tortillas.

1 Tbs. vegetable oil
1 large onion, chopped
2 medium cloves garlic, minced
2 medium sweet potatoes (1 to 1 1/4 lbs.),
  peeled and diced
1 large red bell pepper, diced
14.5-oz. can diced tomatoes
1 small hot green chili pepper, or more
  to taste, minced
2 (16-oz.) cans black beans, drained
  and rinsed
1 ripe mango, pitted, peeled and diced
1/4 cup chopped fresh cilantro
1/4 tsp. salt

IN LARGE POT, heat oil over medium heat. Add onion and cook, stirring often, until softened, about 5 minutes. Stir in garlic and cook, stirring, until onion is golden, about 3 minutes.

Stir in sweet potatoes, bell pepper, tomatoes (with liquid), chili and 1 1/2 cups water. Bring to a boil. Reduce heat to low, cover and simmer until potatoes are tender but still firm, 10 to 15 minutes.

Stir in beans and simmer gently, uncovered, until heated through, about 5 minutes. Stir in mango and cook until heated through, about 1 minute. Stir in cilantro and salt. Serve hot.

PER SERVING: 326 CAL.; 16G PROT.; 4G TOTAL FAT (0 SAT. FAT); 61G CARD.; 0 CHOL; 211MG SOD.; 17G FIBER

Persian Spinach and Black-Eyed Peas

6 SERVINGS

DAIRY-FREE (30)

Sabzi is a Persian word that means a mix of greens and herbs, ingredients typical of this Middle Eastern cuisine. The vigorous herbal flavors combined with sweet spices create a welcome wake-up call for winter-weary taste buds. Regular spinach, thick stems removed, can be substituted for baby spinach leaves, which don't require stemming.

MEAL PLAN: This dish is customarily served over rice, but I like to spoon it over couscous for nice textural balance. To prepare couscous, pour 2 cups boiling water over 1 cup couscous in a heat-proof dish. Cover, let stand 15 minutes, then fluff with a fork. Top stew with plain low-fat yogurt or soy yogurt if desired, and accompany with warmed pita bread and diced tomatoes-on-the-vine dressed with olive oil, lemon juice and fresh dill. For dessert, serve a platter of sliced fruit accented with a squeeze of lime.

1 Tbs. olive oil
2 leeks (white parts only), halved lengthwise,
  rinsed well and chopped
  (1 cup)
12 to 16 oz. fresh baby spinach,
  rinsed well
1/2 cup chopped fresh parsley
4 scallions (white and light green parts),
  sliced
2 (16-oz.) cans black-eyed peas,
  drained and rinsed
3 Tbs. fresh lemon juice
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/2 tsp. salt

IN EXTRA-LARGE SKILLET, heat oil over medium heat. Add leeks and cook, stirring often, until wilted and tender, 5 to 8 minutes.

Add spinach, parsley, scallions and 1/4 cup water. Cover and cook just until spinach has wilted, about 8 minutes.

Stir in black-eyed peas, lemon juice, cinnamon and nutmeg. Cook, uncovered, just until heated through, about 5 minutes. Season with salt and freshly ground pepper to taste. Serve hot.

PER SERVING: 197 CAL.; 76 PROT.; 3G TOTAL FAT (0 SAT. FAT); 37G CARD.; 0 CHOL.; 235MG SOD.; 10G FIBER

Southwestern Tofu and Tortilla Scramble

6 SERVINGS

DAIRY-FREE (30)

Full of lively flavors, this skillet meal is based on a regional egg dish known as migas. In the original recipe, the tortilla pieces are scrambled with eggs; this version replaces eggs with firm tofu for a hearty supper dish.

MEAL PLAN: Microwave several sweet potatoes to serve on the side and prepare a simple salad of cherry tomatoes and arugula. Finish with a refreshing mixture of canned unsweetened pineapple chunks and peeled, diced papaya spooned over vanilla low-fat yogurt or soy yogurt if desired.

1 lb. firm tofu
1 Tbs. olive oil
1 medium onion, finely chopped
6 corn tortillas, torn or cut into
  1-inch pieces
14.5-oz. can diced tomatoes, drained
  and liquid reserved
4.5-oz. can chopped mild green
  chilies, drained
1 tsp. ground cumin
3/4 tsp. salt
3/4 cup shredded reduced-fat cheddar
  cheese or cheddar-style soy
  cheese (3 oz.; optional)