Low-fat & fast - Recipe

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

MEAL PLAN: Steamed broccoli and a platter of thinly sliced oranges and red onion would be excellent alongside. End with wedges of angel food cake drizzled with low-fat fudge sauce.

1 cup uncooked millet
1 1/2 cups fresh corn (from 3 ears)
1/4 cup packed fresh cilantro leaves
1 medium avocado, diced (optional)

Dressing

2 medium jalapeno peppers, halved
  lengthwise and seeded
2 scallions (white and light green
  parts), chopped
6 Tbs. fresh lime juice (3 to 4 limes)
3 Tbs. extra-virgin olive oil
2 Tbs. chopped fresh cilantro
1 tsp. salt

1. In medium saucepan, bring 4 cups water to a boil over high heat. Stir in millet, reduce heat to low, cover and simmer until tender, about 20 minutes.

2. Meanwhile, bring another medium saucepan of water to a boil over high heat. Add corn and cook 1 minute. Drain, rinse under cold running water and drain again. Transfer to large serving bowl.

3. Drain millet and cool. Add to corn along with 1/4 cup cilantro.

4. Make dressing: In food processor or blender, combine all ingredients. Process or blend until pureed.

5. Add dressing to millet mixture along with avocado if desired and toss to coat. Season with salt and freshly ground pepper to taste and serve.

PER SERVING: 268 CAL.; 6G PROT.; 9G TOTAL FAT (1G SAT. FAT); 43G CARB.; 0 CHOL.; 365MG SOD.; 3G FIBER

SHOPPING LIST

Staples

red wine vinegar sherry vinegar olive oil extra-virgin olive oil vegetable oil balsamic vinaigrette

Produce and soy products

garlic, 1 head shallot, 1 medium scallions, 2 bunches yellow onion, 1 medium red onion, 1 small leek, 1 medium broccoli, 1 head tomatoes, 2 medium, 1 large corn on the cob, 7 ears baking potato, 1 medium small red potatoes, 1 lb. red bell pepper, 1 medium jalapeno peppers, 2 medium cherry tomatoes, 2 pints cucumber, 1 to 2 medium thin green beans, 4 oz. avocado, 1 medium (optional) baby spinach, 12- to 16-oz. bunch basil, 1 bunch mint, 1 bunch dill, 1 bunch cilantro, 1 bunch thyme, 1 bunch (or use dried) baked marinated tofu, 1 pkg. strawberries, 1 pint melons, as needed lemons, 2 limes, 3 to 4 navel oranges, as needed

Grocery

sun-dried tomatoes, (dry-packed), 1 pkg. cheese tortellini, 1 lb. fresh (or frozen) millet, 1 pkg. artichoke hearts, waterpacked, 14-oz. can roasted red peppers, 7-oz. jar beets, large jar or can chickpeas, 16-oz. can (optional) black olives, preferably kalamata, small jar capers, small jar soy "bacon" bits, 1 jar horseradish, 1 jar Dijon mustard, 1 jar vegetable broth, Iow-sodium, 2 (15-oz.)cans angel food cake, prepared, 1 low-fat fudge sauce, small can

Dairy

yogurt, plain low-fat, 8 oz. garlic and herb cheese spread, 1 tub (or soy cheese) sour cream, fat-free, 1 small tub eggs, 2 large (optional)

Frozen foods

vanilla-fudge low-fat yogurt, 1 pint

Breads

whole-wheat buns, 6 French baguette, 1 (16-inch)loaf semolina bread, 1 loaf dark rye or pumpernickel, 1 loaf

Vegetarian Times recipe editor JANET CHARATAN and food editor KATHY FARRELL-KINGSLEY have a thing for fast foods.