low-fat & fast

Vegetarian Times, March, 2001 by Myra Kornfeld

2. In medium saucepan, combine apple juice, tamari, ginger, garlic and maple syrup. Place tofu on its side and cut into 4 even slabs. Cut each slab on diagonal into triangles. You should have 8 triangles. Add tofu to saucepan and bring liquid to a boil. Reduce heat and simmer 10 minutes. Remove tofu, set on plate and pat dry. Reserve marinade.

3. Add carrots, parsnip and daikon pieces to boiling water. Cook until vegetables are just tender, about 8 minutes. Drain and set aside.

4. In large nonstick skillet, heat oil over medium-high heat. Add tofu and cook until golden brown, about 3 minutes per side. Remove to plate.

5. Pour reserved marinade into skillet and bring to a boil. Add dissolved arrowroot and stir continuously until mixture thickens, about 1 minute. Stir vegetables and tofu into glaze and toss to coat.

6. Transfer mixture to serving platter or 4 individual plates. Sprinkle with sesame seeds and cilantro and serve.

PER SERVING: 244 CAL.; 8G PROT.; 8G TOTAL FAT (0 SAT. FAT); 34G CARB.; 0 CHOL.; 876MG SOD.; 4G FIBER

Seitan Fajitas with Avocado-Yogurt Sauce

30 min.

4 SERVINGS EGG-FREE

The creamy avocado and yogurt sauce gives this simple south-of-the-border meal extra flair. Look for whole wheat tortillas in natural food shops or gourmet stores.

MENU PLAN: Serve with shredded romaine lettuce topped with spoonfuls of salsa. For a light dessert, serve wedges of mango sprinkled with lime.

1/2 lb. seitan (see glossary)
3 tsp. olive oil
2 medium onions, thinly sliced
3 cloves garlic, minced
2 medium red bell peppers, cut into
  1-inch squares
1/2 tsp. dried oregano
3/4 cup low-sodium vegetable broth
4 scallions (white and light green
  parts), cut into 1-inch pieces
1 ripe medium avocado, chopped
8 oz. nonfat plain yogurt
1 jalapeno pepper, seeds removed
1 Tbs. fresh lime juice
3/4 tsp. salt
1/4 cup chopped cilantro
4 whole wheat tortillas

1. Cut seitan into 1/2-inch pieces. (You should have 1 1/2 cups.) In large, nonstick skillet, heat 2 teaspoons oil over medium heat. Add seitan and cook, stirring occasionally, until browned, about 6 minutes. Remove from pan and set aside.

2. Wipe out skillet. Heat remaining teaspoon oil over medium heat. Add onions and cook, stirring often, until beginning to brown, 5 to 6 minutes. Add garlic, red peppers and oregano and cook, stirring often, 5 minutes. Stir in broth and seitan and simmer until red pepper is tender, 3 minutes. Add scallions and salt and black pepper to taste. Stir 1 to 2 minutes more.

3. In food processor, make sauce by combining avocado, yogurt, jalapeno, lime juice and 3/4 teaspoon salt. Process until smooth and creamy. Add cilantro and pulse to combine. Taste for salt and add more if necessary.

4. Warm tortillas briefly in heated skillet. Serve tortillas mounded with seitan mixture and generous dollop of Avocado-Yogurt sauce.

PER SERVING: 386 CAL.; 23G PROT.; 10G TOTAL FAT (2G SAT. FAT); 50G CARB.; 1MG CHOL.; 822MG SOD.; 9G FIBER

Middle Eastern Vegetables

30 min.

6 TO 8 SERVINGS EGG- & DAIRY-FREE

There's loads of flavor in this easy-to-make stew. To save time, look for chopped, peeled butternut squash sold in bags in the produce section of large supermarkets.