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Bell Pepper Saute over Polenta

4 SERVINGS

30 MINUTES

A savory dish with a great blend of flavors.

MEAL PLAN: Serve with a mesclun salad topped with
thinly sliced cucumbers and dressed with a traditional
mix of olive oil and vinegar.

1 Tbs. olive oil
2 red bell peppers, cut into 2 x 1-inch strips
2 yellow bell peppers, cut into 2 x 1-inch strips
1 tomato, cored, seeded and finely diced, or 1/2 cup
  canned diced tomatoes
4 garlic cloves, minced
2 Tbs. chopped fresh basil
  or 1 tsp. dried
2 Tbs. chopped fresh parsley

Polenta

4 cups low-sodium vegetable broth
1 1/4 cups cornmeal
1 Tbs. unsalted butter
1/4 cup grated Parmesan cheese

1. In large skillet, heat oil over medium
heat. Add bell peppers and cook, stirring
often, 2 minutes. Cover and cook
until peppers are soft and browned all
over but not mushy, about 7 minutes.

2. Add tomato, garlic and salt and freshly
ground pepper to taste. Increase heat to
medium-high and cook, uncovered, stirring
often, about 7 minutes. Stir in basil
and parsley. Keep warm over low heat.

3. Make polenta: In medium saucepan,
bring broth and 1/4 teaspoon salt to a boil.
Slowly drizzle in cornmeal, whisking
continuously. Reduce heat and cook, whisking
continuously, until polenta reaches
the consistency of soft mashed potatoes,
about 5 minutes. Whisk in butter
and cheese.

4. Spoon mound of polenta on
each serving plate and top with
vegetables.

PER SERVING: 328 CAL; 9G PROT; 9G TOTAL FAT
(4G SAT. FAT); 36G CARB; 13MG CHOL; 321MG SOD;
4G FIBER

Adapted from Vegetarian Classics, by
Jeanne Lemlin (HarperCollins, 2001).
Tomato and White
Bean Soup

6 SERVINGS

30 MINUTES

Fresh herbal overtones boost the flavor
of this ready-when-you-are soup. White
beans make a wonderfully creamy base
for soups as well as sauces and stews.

MEAL PLAN: Make the soup, then put together
a tossed salad of shredded lettuce,
finely diced tomatoes and bell
peppers and sliced olives. Toss with your
favorite natural low-fat dressing and
have each person make his or her own
"salad wraps," using large warmed flour
tortillas or soft lavosh wraps.

2 (16-oz.) cans cannellini (large white
  beans), rinsed and drained
28-oz. can stewed tomatoes
2 scallions (green parts only), chopped
1 cup low-sodium vegetable
  broth
2 Tbs. chopped fresh cilantro or dill,
  or more to taste
1 to 2 tsp. salt-free herb-and-spice
  seasoning mix, to taste

1. In food processor, puree half of the
beans until smooth. Add tomatoes with
their liquid and scallions and puree mixture
until smooth.

2. Transfer puree to large saucepan. Stir
in remaining beans, broth, cilantro,
seasoning mix and freshly ground black
pepper to taste. Warm through over low
heat, stirring occasionally. Serve hot.

PER SERVING: 226 CAL; 13G PROT; 1G TOTAL FAT (0
SAT. FAT); 42G CARB; 0 CHOL; 375MG SOD; 9G FIBER
Pasta with
Greens

4 TO 6 SERVINGS

30 MINUTES

To make this ahead, wash
and cook the greens a few
hours earlier. The cottage
cheese mixture will keep for 3
days in the refrigerator.

MEAL PLAN: Serve with store-bought
garlic bread.

2 lbs. greens, such as Swiss chard, broccoli
  rabe, beet greens, kale, escarole,
  dandelion greens, collard greens,
  alone or in combination
1/2 cup nonfat or low-fat cottage cheese
2 Tbs. low-fat milk
1/4 cup grated pecorino cheese (1 oz.)
1 Tbs. olive oil
2 large garlic cloves, minced
1 lb. spaghetti

1. Bring large pot of water to a boil. Fill
large bowl with cold water and set aside.

2. Meanwhile, stem greens and wash
thoroughly. When water comes to a boil,
add 1 tablespoon salt and greens. Cook
until tender, 2 to 5 minutes. Using slotted
spoon, remove from water. Transfer
to bowl of cold water, then drain.
Reserve cooking water for pasta. Gently
squeeze most of water out of greens and
chop coarsely. Set aside.

3. In food processor fitted with steel
blade, or in mini-processor, blend cottage
cheese until fairly smooth. Scrape
down sides of bowl and blend again.
Add milk and blend until creamy.

4. In large nonstick skillet, heat oil over
medium heat. Add garlic and red pepper
flakes. Cook, stirring, until garlic
begins to color, about 30 seconds. Add
greens, stirring 1 minute. Stir in 1/2 cup
cooking liquid reserved from greens.
Add salt to taste and remove from heat
but keep warm.

5. Bring pot of water back to a rolling
boil and add pasta. Cook until just tender,
about 10 minutes. Drain well.

6. Transfer pasta to pan with greens. Add
cottage cheese mixture and pecorino;
toss and serve.

PER SERVING: 189 CAL; 106 PROT; 4G TOTAL FAT
(1G SAT. FAT); 28G CARB; 6MG CHOL; 453MG SOD;
4G FIBER

Adapted from The Best Vegetarian
Recipes, by Martha Rose Shulman
(William Morrow, 2001).
Baked Stuffed Tomatoes

4 SERVINGS

30 MINUTES

Late-season tomatoes are perfect for
baking. They're firm and sturdy, but
more important, baking brings out the
flavor that hasn't fully matured because
the sunshine has diminished in the last
month. If you don't like blue cheese,
substitute any creamy soft cheese, such
as St. Honore or explorateur. Be sure to
squeeze spinach as dry as possible to
avoid a soggy filling.

MEAL PLAN: Prepare four servings of
quick-cooking brown rice. Transfer to a
serving bowl and toss with some
chopped toasted walnuts, plenty of
chopped fresh flat-leaf parsley and a
little olive oil.

10-oz. pkg. frozen chopped spinach,
  thawed and squeezed to remove as
  much moisture as possible
1 cup small curd low-fat (2%) cottage
  cheese (8 oz.)
1/2 cup thinly sliced scallions (white and
  light green parts)
1/4 cup soft blue cheese, crumbled (1 oz.)
14-oz. can white kidney beans, rinsed
  and drained
2 large tomatoes
8 cups mixed salad greens
8 thin slices Italian bread, toasted,
  for serving

1. Preheat oven to 400 [degrees] F. Bring large pot
of water to a boil.

2. Meanwhile, in medium bowl, mix
spinach, cottage cheese, scallions, blue
cheese and 1/2 teaspoon freshly ground
pepper until well blended. Gently stir in
beans. Set aside.

3. With small, sharp knife, score an "x" in
base of each tomato. Carefully drop
tomatoes into boiling water and cook 20
seconds. Remove from water with slotted
spoon. When cool enough to handle,
peel tomatoes with small sharp knife and
cut out cores. Cut each tomato in
half through equator. With
spoon, scoop out and discard
seeds, then remove and discard
about half of the flesh
from each tomato half.

4. Stuff tomato halves
with spinach-cheese mixture, then place
in shallow casserole just large enough to
hold tomatoes. Bake until soft and beginning
to exude juices, about 20 minutes.

5. Meanwhile, arrange salad greens in
ring on each plate. Carefully transfer one
tomato half to center of each ring. Serve
with toasted bread slices.

PER SERVING: 389 CAL; 25G PROT; 7G TOTAL FAT (3G SAT.
FAT); 58G CARB; 11MG CHOL; 770MG SOD; 13G FIBER
Vegetable Fajita Wraps
With Salsa Verde

6 SERVINGS

30 MINUTES

Poblano chilies add zip and portobello
mushrooms lend substance to this
Mexican-style favorite. Tomatillos, which
resemble small green tomatoes, have a
lemony-herb flavor. To warm tortillas,
wrap tortilla stack in foil and heat in a
300 [degrees] F oven for about 10 minutes.

MEAL PLAN: Serve with a black bean salad
made with rinsed and drained canned
black beans, diced red bell pepper,
chopped fresh cilantro and a low-fat
vinaigrette dressing.

Salsa Verde

8 tomatillos, papery husks removed
1 small onion, quartered
1 ripe, small avocado, peeled and
  pitted

4 tsp. vegetable oil, divided
4 portobello mushrooms (1 lb.),
  stemmed and thinly sliced
1 large onion, halved
  and thinly sliced
2 fresh poblano chilies, seeded and cut
  into very fine strips
12 (8-inch) corn tortillas, warmed

1. Make Salsa Verde: In small saucepan,
combine tomatillos and enough cold
water to cover. Bring to a boil over high
heat, reduce heat to low and simmer 5
minutes. Drain, rinse under cold running
water until cool, then drain again. Transfer
to food processor along with onion
and 1/2 teaspoon salt. Process until
pureed.

2. In medium serving bowl,
mash avocado with fork. Stir
in tomatillo mixture until
blended. Set salsa aside.

3. In large cast-iron skillet,
heat 2 teaspoons oil over medium
heat. Add mushrooms, cover and cook,
stirring occasionally, until browned and
softened, about 5 to 8 minutes. Transfer
to plate.

4. In same pan, heat remaining 2
teaspoons oil over medium heat. Add onion
and chilies and cook, stirring often, until
lightly caramelized and crisp-tender,
about 10 minutes. Add mushrooms to
pan with onions; add 1 teaspoon salt
and heat through.

5. Place warmed tortillas on serving
plate. Place skillet on a heat-proof trivet
and let each diner assemble his or her
own fajitas. Pass Salsa Verde separately
to spoon on top.

PER SERVING: 242 CAL; 6G PROT; 9G TOTAL FAT (1G SAT.
FAT); 39G CARB; 0 CHOL; 105MG SOD; 6G FIBER
INGREDIENTS
CHECKLIST

Staples

olive oil
vegetable oil
red wine vinegar
cooking spray
salt-free herb-and-spice seasoning mix
sugar
salt and pepper

Produce

mesclun salad, 2 to 3 large bags
cucumbers, 2
bell peppers, 3 red, 2 yellow, 2 green
tomatoes, 5 large
garlic, 1 head
basil, 1 bunch
flat-leaf parsley, 1 bunch
romaine lettuce, 1 head
scallions, 2 bunches
cilantro or dill, 1 bunch
greens, any variety, 2 lbs.
tomatillos, 8
onion, 1 small, 1 large
avocado, 1 ripe
portobello mushrooms, 1 lb.
poblano chilies, 2

Shelf items

vegetable broth, low-sodium, 1 quart, 1 can
cornmeal, 1 bag
low-fat salad dressing, any variety
low-fat vinaigrette salad dressing
cannellini beans, 2 (16-oz.) cans
white kidney beans, 14 oz.-can
black beans, 14 oz.-can
stewed tomatoes, 28-oz. can
spaghetti, 1 lb.
quick-cooking brown rice, 1 pkg.
walnuts, chopped, as needed
corn tortillas, 12 (8-inch)
flour tortillas or lavosh wraps, 6 to 12

Dairy and refrigerator

unsalted butter, 1 stick
Parmesan cheese, grated, 1/2 lb.
pecorino romano cheese, grated, 1/2 lb.
soft blue cheese, 1 oz.
olives, small container or jar, any variety
nonfat or low-fat cottage cheese, 16 oz.
low-fat milk, 1 quart

Frozen

spinach, 10-oz. box

Bread

Store-made garlic bread, 1 to 2 loaves
Italian bread, 1 loaf

COPYRIGHT 2001 Vegetarian Times, Inc. All rights reserved.
COPYRIGHT 2008 Gale, Cengage Learning