Low-fat & fast - Recipe

Vegetarian Times, July, 2000 by Janet Charatan, Kathy Farrell-Kingsley

These no-fuss meals are the best thing under the (blazing) sun

At the end of a hot July day, nothing is more welcome than a simple supper--with good reason. When the mercury is hovering around the 90-degree mark, our interest in long-simmered stews and slow-baked casseroles is definitely at the other end of the scale. That's when you want to turn to quick and easy hot-weather standbys like soups, salads and sandwiches. This is the time of year when the raw ingredients for those dishes are at their peak. Farmers' markets and supermarket produce bins are spilling over with sweet corn on the cob, sprightly salad greens, juicy red tomatoes and more, all of which provide a world of fresh-tasting inspiration.

The challenge lies in taking these high-quality ingredients and turning them into new and imaginative dishes. And we've done that for you: These five weeknight meals really make the most of summer produce. Just add some zesty spices and a handful of herbs, a splash of good oil or vinegar, pasta or perhaps some quick-cooking grains and you're set. Each dinner is healthy and light yet guaranteed to please everyone at the table. So kick back, stay cool and savor the glorious flavors of the season.

Tortellini Salad

(30) min. 6 SERVINGS EGG-FREE

Three kinds of tomatoes and some aromatic fresh basil enliven this colorful pasta salad. The tomato vinaigrette is also wonderful drizzled over mixed green salads and steamed vegetables like new potatoes and asparagus.

MEAL PLAN: Complete the menu with homemade low-fat garlic toasts (just rub cut sides of a garlic clove over split, toasted, still-warm whole-wheat buns). For dessert, serve vanilla-fudge low-fat frozen yogurt topped with strawberries.

1 cup sun-dried tomatoes (dry-packed)
1 lb. fresh or frozen cheese tortellini
14-oz. can water-packed artichoke
  hearts, rinsed, drained and quartered
7-oz. jar roasted red peppers, drained
  and chopped
4 scallions (white and light green parts),
  chopped
1 cup cherry tomatoes, halved
1/2 cup finely chopped fresh basil

Tomato vinaigrette

  2 ripe medium tomatoes
  2 Tbs. red wine vinegar
  1 Tbs. olive oil
  1 tsp. dried oregano
  1 medium clove garlic, minced

1. Bring large saucepan of lightly salted water to a boil over high heat for pasta. In small bowl, cover sun-dried tomatoes with boiling water. Let stand 15 minutes. Add tortellini to boiling water; stir to prevent sticking. Cook until just tender, 8 to 12 minutes.

2. Meanwhile, make vinaigrette: Cut each tomato in half through equator; squeeze out seeds. Working over small bowl, rub tomato halves on coarse side of grater until only skins remain. Discard skins. Add vinegar, oil, oregano and garlic to tomato juice in bowl and whisk until blended. Set aside.

3. Drain sun-dried tomatoes and coarsely chop. Drain tortellini, rinse under cold running water and drain well. In large bowl, combine sun-dried tomatoes, tortellini, artichoke hearts, roasted peppers, scallions, cherry tomatoes and basil. Add vinaigrette; toss well to coat. Season with salt and freshly ground pepper to taste and serve.

PER SERVING: 236 CAL.; 11G PROT.; 8G TOTAL FAT (2G SAT. FAT); 32G CARB.; 97MG CHOL.; 395MG SOD.; 7G FIBER

Pan Bagna

(30) min. 2 SERVINGS EGG- & DAIRY-FREE

Based on a classic French recipe, this salad-in-a-sandwich makes a great last-minute supper. Or tote it along on your next picnic--it tastes even better when the ingredients have had a chance to soak up the tangy dressing.

MEAL PLAN: Strips of baked marinated tofu and a salad of sliced cucumbers in yogurt would be ideal on the side. For an even heartier sandwich, add about a cup of well-drained canned chickpeas to the filling mixture.

1 (16-inch) French baguette
1/4 cup fresh lemon juice (2 lemons)
1 Tbs. olive oil
1 medium clove garlic, minced
1 ripe large tomato, chopped
1 medium red bell pepper, chopped
2 scallions (white and light green parts),
  chopped
2 Tbs. chopped black olives, preferably
  kalamata
1 Tbs. drained capers
1 tsp. chopped fresh thyme or
1/4 tsp. dried

1. Cut baguette lengthwise in half. Scoop out soft center from both halves, (leaving 1/2-inch-thick shells) and transfer to food processor or blender and process until fine crumbs form. Set bread shells and crumbs aside.

2. In large bowl, whisk together lemon juice, oil and garlic. Stir in reserved bread crumbs, tomato, bell pepper, scallions, olives, capers and thyme. Season with salt and freshly ground pepper to taste.

3. Spoon crumb mixture into bottom bread shell and replace top. Cut crosswise into 4 sections to serve.

PER SERVING: 154 CAL.; 3G PROT.; 8G TOTAL FAT (1G SAT. FAT); 18G CARB.; 0 CHOL; 216MG SOD.; 2G FIBER

Fresh Corn Chowder

(30) min. 4 SERVINGS EGG- & DAIRY-FREE

This savory soup has a rich, smooth texture even though it contains no cream. The flavor depends on the quality of the corn, so be sure to use the freshest and sweetest ears you can find.

MEAL PLAN: Crusty semolina bread is a perfect partner with this soup. To round out the meal, add a baby spinach salad tossed with soy "bacon" bits and a natural balsamic vinaigrette.