low-fat and fast

Vegetarian Times, May, 2000 by Nava Atlas

With these savory springtime meals, anything goes

May is like a cherished friend who's been gone too long. Her annual return promises delightful evenings--and even better times ahead. We look around and the world is exploding with new growth. Fresh local produce is appearing in the markets, and at last we can dine on sprightly young greens and asparagus. Part of the pleasure, we find, is anticipating the culinary riches of summer that lie within tantalizing reach. I find that in late spring and early summer dining, anything goes. Some nights, a light meal of pasta salad or cold soup satisfies, while other evenings call for heartier fare. This time of year, they all have their place, just the way all old friends always belong at our table.

Couscous Nicoise

4 SERVINGS EGG- & DAIRY-FREE

Bring the flavor of Provence into your kitchen with this easy dish. Kalamata olives--the large, meaty, purplish-black variety from Greece--come packed in either vinegar or olive oil. They're readily available in the deli section of supermarkets. You can substitute other good-quality black olives, such as nicoise.

MEAL PLAN: Balance this meal with a bountiful spinach salad accented with red onion rings, toasted pine nuts and a low-fat vinaigrette. Warm a loaf of crusty French bread as well.

1 1/4 cups low-sodium vegetable broth
2 medium cloves garlic, minced
1 1/2 tsp. olive oil
1 1/2 cups uncooked couscous
1/3 cup crumbled feta or goat cheese
  (optional)
1/4 cup kalamata olives
8 cherry tomatoes, slivered
8 basil leaves, thinly sliced
1 Tbs. red wine vinegar
2 tsp. drained capers
1/2 tsp. salt
1/4 tsp. freshly ground pepper

1. In medium saucepan, combine broth, garlic and oil and bring just to a boil over high heat.

2. Stir in couscous, cover and remove from heat. Let mixture stand, covered, about 5 minutes.

3. Uncover couscous mixture; fluff with fork to separate grains. Lightly stir in remaining ingredients until blended. Transfer mixture to large shallow bowl and serve warm or at room temperature.

PER SERVING: 215 CAL.; 6G PROT.; 3G TOTAL FAT (0 SAT. FAT); 34G CARB.; 0 CHOL.; 421MG SOD,; 3G FIBER

Spicy Asian Mashed Potatoes

6 SERVINGS EGG-FREE

Very simple, very good! These onion-flecked mashed potatoes are a cut above the usual and make a fantastic change-of pace-dinner entree.

MEAL PLAN: Partner the potatoes with tempeh cutlets--saute tempeh slices in a little olive oil and soy sauce until sizzling and golden. You can also toss up a mixed green salad for a cooling flavor contrast.

5 large russet or Yukon Gold potatoes
  (4 1/2 lbs.), scrubbed
2 Tbs. olive oil
1 large onion, chopped
1 1/2 cups plain low-fat yogurt or soy yogurt
4-oz. can chopped mild green chilies or
  1 fresh jalapeno pepper, seeded and
  minced
2 Tbs. minced fresh cilantro
1/2 tsp. minced fresh ginger, or to taste

1. Pierce potatoes several times with knife, then wrap in paper towels. Microwave on HIGH until easily pierced, about 20 to 25 minutes.

2. Meanwhile, in small skillet, heat oil over medium heat. Add onion and cook, stirring occasionally, until lightly browned, 8 to 10 minutes. Set aside.

3. When potatoes are done, cool just enough so that they can be handled. Peel potatoes, then transfer to large serving bowl and coarsely mash. Stir in sauteed onion along with remaining ingredients. Season with salt to taste and serve.

PER SERVING: 213 CAL.; 6G PROT.; 5G TOTAL FAT (1G SAT. FAT); 37G CARB.; 2MG CHOL; 40MG SOD,; 2G FIBER

Green Gazpacho

4 SERVINGS EGG-FREE

Here's a vibrantly colored, fresh-tasting soup that's cool, creamy and a cinch to make. Use a teaspoon to easily scoop out seeds from cucumber quarters.

MEAL PLAN: Place bowls of shredded lettuce, shredded cheddar or soy cheese, diced tomatoes, pinto beans, salsa and yogurt or soy yogurt on the table. Have everyone make his or her own wraps, using large flour tortillas.

2 large cucumbers, peeled, quartered
  lengthwise and seeded
1 large green bell pepper, halved
6 leaves lettuce, coarsely chopped
2 scallions (white and light green parts),
  coarsely chopped
1/3 cup coarsely chopped fresh cilantro
  leaves
3 cups buttermilk, plus additional if
  needed
4-oz. can chopped mild green chilies,
  drained
3 Tbs. fresh lime juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. freshly ground pepper

1. Reserve about half of 1 cucumber and half of the bell pepper and finely dice. Set aside for garnish (or refrigerate if not serving soup right away).

2. Coarsely chop remaining cucumbers and bell pepper; transfer to food processor or blender. Add lettuce, scallions and cilantro and process until pureed with some texture remaining. Transfer to large serving container.

3. Stir in buttermilk, chilies, lime juice, cumin, salt and pepper, adding more buttermilk if needed to achieve a slightly thick consistency. Serve immediately or cover and chill until needed. Just before serving, sprinkle with reserved diced cucumber and bell pepper.

PER SERVING: 123 CAL.; 8G PROT.; 2G TOTAL FAT (1G SAT. FAT); 20G CARB.; 6MG CHOL.; 469MG SOD.; 2G FIBER

Sweet-and-Sour Stir-Fried Vegetables