Low-Fat & Fast - Recipe

Vegetarian Times, March, 2000 by Tracey Seaman

Simple-to-make dinners for really busy cooks

If you think vegetarian cooking is too time-consuming or difficult to fit into a hectic schedule, it's time for an attitude adjustment. With just a little forethought, you can enjoy great meatless meals every day of the week.

To help you get started, here are five tasty and nutritious recipes plus an easy menu plan for each. Because March can be marvelously springlike one day and blustery the next, we've offered a range of dishes, from a robust Italian Zucchini-Rice Soup to delicate Thai-style noodles with curried vegetables. Armed with these recipes and our convenient shopping list, you'll see just how simple (not to mention delicious) healthy eating can be.

Quick Mushroom and Arugula Pizza

4 SERVINGS

DAIRY-FREE (30)

Refrigerated dough is the quick-start secret to this pizza and salad in one. Cremini and shiitake mushrooms add a wonderfully rich and meaty flavor, but if they're not available, you can substitute all button mushrooms.

MEAL PLAN: While pizza is baking, steam some fresh broccoli to serve on the side; sprinkle with toasted sliced almonds. Finish with wedges of angel food cake drizzled with fat-free chocolate sauce.

 1 1/2 Tbs. olive oil
 8 oz. cremini or button mushrooms,
       thinly sliced (2 1/2 cups)
 6 oz. shiitake mushrooms, stemmed and
       thinly sliced (2 1/4 cups)
       (see glossary, p. 111)
     2 medium cloves garlic, minced
   1/2 tsp. herbs de Provence or dried
       thyme
   1/2 tsp. salt
     1 cup drained jarred roasted red
       peppers, cut into strips
Yellow cornmeal for sprinkling
 1 lb. refrigerated pizza dough
2 Tbs. grated Parmesan cheese
       (optional)
     1 bunch arugula, stemmed and torn
       into large pieces (3 cups)
 1 1/2 tsp. fresh lemon juice

PREHEAT OVEN TO 500 [degrees] F. In large nonstick skillet, heat 1 tablespoon oil over medium heat. Add all mushrooms, garlic, herbs de Provence and 1/2 teaspoon salt and cook, stirring often, until mushrooms are tender, about 6 minutes. Stir in red peppers. Remove from heat and set aside.

Sprinkle large baking sheet with cornmeal. Place pizza dough on work surface. Roll and stretch dough into an 11-inch circle or a 12 x 9-inch rectangle; transfer to prepared sheet. Spoon mushroom mixture over dough, leaving 1-inch border. Sprinkle with Parmesan if desired. Season with freshly ground pepper to taste. Bake until crust is golden, about 11 minutes.

Meanwhile, in large bowl, toss arugula with lemon juice, remaining 1/2 tablespoon oil and a pinch salt.

Top pizza with arugula mixture and. season with freshly ground pepper. Cut into wedges and serve hot.

PER SERVING: 405 CAL.; 12G PROT.; 10G TOTAL FAT (1G SAT. FAT); 68G CARB.; 0 CHOL; 807MG SOD.; 6G FIBER

Snappy Spinach Packets

8 PACKETS

LACTO (30)

These sandwiches elevate grilled cheese to a new level. You can assemble them up to a clay ahead, then wrap in plastic and refrigerate until ready to cook. To warm tortillas, stack, wrap in foil and heat at 350 [degrees] F for about 10 minutes.

MEAL PLAN: Serve with strips of baked marinated tofu, carrot and celery sticks and radishes. For dessert, spoon well-drained canned sweet cherries over chocolate low-fat frozen yogurt.

   1 lb. baby spinach, well rinsed
   1 cup canned black beans, drained and
         rinsed
   4 oz. semisoft cheese, such as Monterey
         Jack or Fontina, shredded (1 cup)
 1/2 cup drained diced pimientos or
         chopped fresh tomato
1/4 tsp. salt
1/4 tsp. freshly ground pepper
8 (7- to 8-inch) flour tortillas, warmed
         until pliable
1 Tbs. vegetable oil

IN LARGE POT, combine spinach and 1/2 inch of water. Cover and steam over high heat, stirring once with tongs, until wilted, 5 to 6 minutes.

Drain spinach in colander and rinse under cold running water. When cool, squeeze out as much liquid as possible, then coarsely chop. Transfer to large bowl. Stir in beans, cheese, pimientos, salt and pepper. Adjust seasoning if necessary.

Lay 1 warmed tortilla on work surface. Place scant 1/2 cup spinach mixture in center. Fold bottom edge of tortilla over filling. Fold in sides, then fold over remaining edge to make rectangular package. Repeat with remaining tortillas and spinach mixture to make 8 packets.

Heat large heavy skillet, preferably cast-iron, over medium-low heat. Add tablespoon oil, swirling pan to coat. Add 4 packets and cook, turning once, until golden-brown, about 5 minutes, removing to a plate when done. Repeat with remaining oil and packets. Serve hot.

PER PACKET: 225 CAL.; 106 PROT.; 9G TOTAL FAT (3G SAT. FAT); 27G CARB.; 13MG CHOL.; 357MG SOD.; 4G FIBER

Italian Zucchini-Rice Soup

6 SERVINGS

DAIRY-FREE (30)

This soup gets its porridgelike consistency from short-grain Arborio rice. Because it thickens on standing, it's best to serve it right away. Parmesan cheese is salty, so if you omit it you may need to add more salt.

MEAL PLAN: While rice is simmering, toss up a big mixed green salad with sliced cucumbers and wedges of avocado and dress with a natural, low-fat balsamic vinaigrette. For an Italian-style dessert, serve almond biscotti.