Low-fat and fast

Vegetarian Times, June, 2001 by Kathy Farrell-Kingsley

Great recipes and easy strategies for busy cooks

recipes

1 Avocado-Lime Salad

2 Spicy Thai Wraps

3 Szechuan Tofu, Broccoli and Mushrooms

4 Rigatoni with Tomatoes, White Beans and Zucchini

5 Portobello Burgers

Avocado-Lime Salad

30 min.

4 SERVINGS

EGG- & DAIRY-FREE

Avocado adds wonderful substance to this refreshing salad flavored with lime and a hint of cumin. If desired, substitute jicama, peeled and cut into sticks, for the cucumber slices.

MEAL PLAN: Pick up a variety of grilled vegetables in the deli section of your supermarket. Heat the vegetables and serve with warmed flour tortillas, salsa, shredded Monterey Jack cheese if desired, and lime wedges to make fajitas to serve alongside the salad.

3 Tbs. fresh lime juice (1 large lime)
1/2 tsp. plus 1/8 tsp. salt
4 small tomatoes, cut into 3/4-inch
  dice (2 1/2 cups)
2 ripe medium avocados, cut into
  3/4-inch dice (1 1/2 cups)
3 scallions (white and light green
  parts), thinly sliced
1 large clove garlic, minced
1 Tbs. olive oil or vegetable oil
1/4 tsp. ground cumin
1 large head Boston lettuce, torn into
  large pieces (8 cups)
1 medium cucumber, peeled, quartered
  lengthwise, seeded and thinly sliced
  diagonally (1 cup)
2 Tbs. coarsely chopped cilantro

1. In medium nonmetallic bowl, whisk together 2 tablespoons lime juice and 1/2 teaspoon salt. Add tomatoes, avocados, scallions and garlic. Using rubber spatula, gently fold to combine. Season to taste with pepper.

2. In large bowl, whisk together oil, cumin, remaining tablespoon lime juice and 1/8 teaspoon salt. Add lettuce and toss. Season to taste with pepper. Divide lettuce among plates. Top each with mound of avocado mixture. Top with cucumber slices, sprinkle with cilantro and serve.

PER SERVING: 147 CAL.; 3G PROT.; 10G TOTAL FAT (2G SAT. FAT); 13G CARB.; 0 CHOL.; 352MG SOD.; 4G FIBER

Spicy Thai Wraps

30 min.

6 SERVINGS

EGG- & DAIRY-FREE

You can use almost any combination of vegetables in these wraps. When you have all the elements ready, set the ingredients out on individual platters and let diners make their own. If you can't find rice paper wrappers, which add a nice chewy texture, roll the ingredients in lettuce leaves.

MEAL PLAN: These wraps are great with a simple cold noodle salad (use linguine or soba noodles) tossed with a store-bought Thai peanut dressing and some chopped red bell pepper.

Dipping Sauce

1/4 cup hoisin sauce (see glossary)
1 Tbs. vegetable oil
2 Tbs. chopped unsalted, dry-roasted
  peanuts

1 medium sweet potato (5 oz.)
1 Tbs. vegetable oil
1 lb. firm tofu, well-drained and cut into
  3- x 1/2-inch strips
12 rice paper triangles (optional)
  (see glossary)
1 medium cucumber, peeled, quartered
  lengthwise, seeded and cut into long,
  thin diagonal pieces
Chopped fresh herbs, such as chives,
  cilantro or mint leaves
1 1/2 cups mung bean sprouts (optional)
1 large head Boston lettuce, separated
  into leaves (optional)

1. Make dipping sauce: In small saucepan, combine hoisin sauce, oil and 1/3 cup water. Bring to boil over high heat, stirring until smooth. Remove from heat and stir in peanuts. Pour into small serving bowl and set aside to cool.

2. Meanwhile, in medium saucepan, place sweet potato and enough cold water to cover. Bring to a boil over high heat, reduce heat and simmer until just fork-tender, about 15 minutes. Drain, cool slightly and cut in half lengthwise. Peel and cut into 12 lengthwise sticks (like fat french fries). Set aside.

3. In large nonstick skillet, heat oil over medium-high heat. Add tofu sticks in batches if necessary, and cook until golden, turning on all sides, 5 to 7 minutes. Drain on paper towels.

4. If using triangle wrappers, brush well with water and arrange, overlapping, on large plate; they soften after they stand a few minutes. Place remaining ingredients on individual plates.

5. To make individual rolls, place softened triangle on work surface, pointed end toward you. Arrange 1 piece each of tofu and sweet potato vertically in center. Top with a few pieces of cucumber and some chopped herbs. Roll up from one side. If desired, distribute some bean sprouts on 1 lettuce leaf. Place wrap on top and roll lettuce around. Repeat with remaining ingredients. Serve with dipping sauce.

PER SERVING: 146 CAL.; 6G PROT.; 9G TOTAL FAT (1G SAT. FAT); 12G CARB.; 0 CHOL.; 34MG SOD,; 3G FIBER

Szechuan Tofu, Broccoli and Mushrooms.

30 min.

4 SERVINGS

EGG- & DAIRY-FREE

Pairing tofu with a spicy sauce is a popular treatment both in the Chinese provinces of Szechuan and Hunan and in American vegetarian kitchens. Hot but not overpowering, this stir-fry gets its rich flavor from the chili paste, a condiment readily found in the Asian section of most supermarkets.

MEAL PLAN: Serve with quick-cooking brown rice or white rice. Strong Chinese tea--and a box of fortune cookies--are always a treat with a stir-fry.

Sauce

2 tsp. cornstarch
1 Tbs. chili paste with garlic
1/4 cup tamari or soy sauce
1/4 cup sherry
1 tsp. sugar

1 lb. extra-firm tofu, drained
1 Tbs. vegetable oil
8 oz. cremini mushrooms, sliced
  (3 cups)
5 to 6 cups tiny broccoli florets
  (from 1 bunch broccoli)
2 medium carrots, thinly sliced
  diagonally