30-minute recipes

Vegetarian Times, May, 2002

Greek Stuffed Pitas

4 SERVINGS

These pitas are wonderful served with a side dish of pasta, tossed with a little lemon-infused olive oil and garlic.

tsp. olive oil
1 medium onion, sliced in wedges
2 medium red bell peppers, seeded and
sliced 3/4-inch thick
2 medium yellow or green belt peppers,
seeded and sliced 3/4-inch thick
2 cloves garlic, minced
1 large firm ripe tomato, cut into wedges
3/4 cup Greek or kalamata olives, pitted
and coarsely chopped
1/2 tsp. dried oregano
4 large pitas
2 oz. feta cheese, optional

1. Preheat oven to 325 [degrees] F. Heat pitas in
oven until warmed through.

2. In large nonstick wok or skillet, heat oil
over high heat.

3. Add onion and cook, stirring often, 3
minutes. Add bell peppers and garlic and
cook, stirring often, 3 to 4 minutes. Add
tomato, olives and oregano. Continue to stir
often, until vegetables are crisp-tender,
about 3 minutes. Season with salt and pepper
to taste.

4. Place warm pitas on individual plates.
Divide vegetable mixture into equal portions
and place each inside pita pocket to
make a sandwich. Sprinkle each sandwich
with crumbled feta cheese and serve hot.
Alternatively, place peppers in baking dish
and sprinkle with feta. Microwave until
cheese melts, about 2 minutes. Serve with
or without pita bread.

PER SERVING: 335 CAL; 3G TOTAL FAT (1G
SAT. FAT); 68G CARB; 0 CHOL; 586MG SOD;
6G FIBER

Chili Fresca

4-6 SERVINGS

Complete this dinner with warm corn tortillas, a salad made with a bag of organic salad mix and tangy sliced oranges.

1/4 small onion
2 cloves garlic
1/2 jalapeno pepper, optional
1/2 cup lightly packed cilantro leaves
2 (15-oz.) cans diced tomatoes, drained
3 (15-oz.) cans pinto beans, drained
and rinsed
1/2 tsp. hot sauce, optional
Light sour cream or soy sour cream,
optional

1. In food processor, pulse onion, garlic,
jalapeno pepper and cilantro until coarsely
chopped. Add tomatoes and pulse until
finely chopped.

2. In medium saucepan, combine salsa and
pinto beans. Bring to a simmer over
medium heat and simmer, stirring often, 15
minutes. Season with salt, pepper and hot
sauce to taste. Serve with a dollop of sour
cream if desired.

PER SERVING: 201 CAL; 1G TOTAL FAT (0 SAT.
FAT); 36G CARB; 0 CHOL; 586MG SOD;
12G FIBER

Mushroom-Garlic Quesadillas

8 SERVINGS

Serve these quesadillas with steamed broccoli florets and a flavorful rice or grain pilaf.

1 medium onion, sliced
1/2 tsp. olive oil or butter
1/2 tsp. sugar
8 oz. sliced button mushrooms
8 oz. shiitake, stemmed, or oyster
mushrooms, sliced
3 cloves garlic, minced
1/4 cup minced parsley
8 fat-free, whole-wheat flour tortillas
6 oz. white cheddar, smoked Gouda or
soy cheese (1 1/2 cups)

1. In large nonstick skillet, heat oil over
medium heat. Add onion and cook, stirring
often, until soft and starting to brown, 5 to
7 minutes. Sprinkle sugar over onion and
add mushrooms and garlic. Cook and stir
occasionally, until mushrooms soften, about
8 minutes. Stir in parsley and transfer to
serving plate. Season with salt and pepper
to taste. Rinse and dry skillet, and reheat
over high heat.

2. Heat tortillas in hot skillet, 1 minute each
side, adjusting heat so tortillas don't burn.
Divide mushroom mixture among 8 tortillas,
placing mixture on one side of tortilla.
Sprinkle cheese evenly over mushrooms.
Fold tortillas in half over filling.

3. Cook quesadillas in same skillet until
golden and crisp on both sides and cheese
is melted. Serve hot.

PER SERVING: 170 CAL; 8G TOTAL FAT (4G
SAT. FAT); 17G CARB; 23MG CHOL; 632MG
SOD; 7G FIBER

Moroccan Saute

4-6 SERVINGS

This Moroccan-inspired dinner is delicious served with chopped tomatoes, drizzled with a fruity olive oil, balsamic vinegar and salt and freshly ground pepper. Serve fruit sorbet for dessert.

1 box quick-cooking couscous
1/2 tsp. olive oil
1 medium onion, chopped
1 tsp. curry powder, or to taste
1/2 tsp. plus 1/8 tsp. ground cinnamon
2 cloves garlic, pressed
2 (15 1/2 oz.) cans garbanzo beans,
rinsed and drained
2 medium zucchini, sliced in quarters
2 cups chopped tomatoes or 15-oz.
can diced tomatoes, drained
2 cups frozen sweet corn
1/2 cup chopped cilantro

1. Cook couscous according to package
directions.

2. Meanwhile, in large nonstick skillet, heat
oil over medium heat. Add onions and cook,
stirring often, 4 minutes. Stir in curry powder,
cinnamon and garlic, and cook 1
minute. Add zucchini, beans, tomatoes, corn
and 1 cup water, and simmer, stirring occasionally,
10 minutes. If mixture is too dry, add
more water as needed.

3. Season with salt, pepper and cilantro.

4. Fluff couscous with fork, and spoon into
serving dish. Top with vegetable mixture and
serve hot.

PER SERVING: 452 CAL; 3G TOTAL FAT (0 SAT.
FAT); 92G CARB; 0 CHOL; 271 MG SOD;
12G FIBER

Asian Tofu Cakes

6 SERVINGS

These tofu cakes are delicious served with steamed rice and sauteed sliced bok choy. For dessert make a fresh-fruit salad sprinkled with a little toasted coconut.

Cakes

1 Tbs. sesame seeds
15 oz. firm tofu, rinsed and drained
5 egg whites
1/3 cup all-purpose, whole-wheat flour
1 Tbs. grated fresh ginger
1 medium carrot, shredded
3 scallions (green part only), thinly sliced;
reserve 1 tsp. for sauce
1/3 cup frozen peas
1 Tbs. soy sauce
2 tsp. toasted sesame oil, more if needed

Sauce

3 Tbs. soy sauce
1/2 tsp. toasted sesame oil or chili oil
1/2 tsp. rice vinegar

1. In small skillet, toast sesame seeds until
golden brown, stirring often, 1 minute.
Transfer to small plate and set aside.

2. Pat tofu dry with paper towel and place
in medium bowl. Mash tofu with fork until it
resembles chopped eggs.

3. Mix in egg whites, flour, ginger, scallions,
peas, soy sauce and salt and white pepper
to taste, until well blended.

4. In large nonstick skillet, heat 2 teaspoons
sesame oil.

5. Add about 1/4 cup tofu mixture per cake
to skillet, flattening with back of spoon to
form small cakes. Cook until golden brown,
about 2 minutes per side.

6. Meanwhile, make sauce. In small bowl,
mix soy sauce, sesame oil, rice vinegar and
reserved scallion.

7. To serve tofu cakes, sprinkle with sesame
seeds and accompany with sesame-soy
sauce on the side.

PER SERVING: 194 CAL; 9G TOTAL FAT (0 SAT.
FAT); 19G CARB; 0 CHOL; 723MG SOD;
3G FIBER
Shopping List

Staples
salt
black pepper
hot sauce
olive oil
lemon-infused olive oil
balsamic vinegar
dried oregano
sugar
curry powder
ground cinnamon
sesame seeds
all-purpose, whole-wheat flour
soy sauce

Produce

onions, 5 medium
garlic, 1 head
jalapeno pepper. 1
cilantro, 2 bunches
red bell peppers. 2 medium
yellow or green bell peppers,
2 medium
sliced button mushrooms, 8 oz.
shiitake or oyster mushrooms, 8 oz.
parsley, 1 bunch
ginger, 1 fresh piece
carrots, 1 bag
scallions. 1 bunch
mixed salad greens. 1 bag
oranges, 2 large or 3 medium
broccoli florets, 1 bag
tomatoes. 4 large ripe
bok choy, 1 head
zucchini. 2 medium
seasonal fruit for fruit salad

Grocery

garbanzo beans, 2 (15 1/2-oz.) cans
diced tomatoes, 4 (15-oz.) cans
pinto beans, 3 (15-oz.) cans
Greek or kalamata olives, 1 jar
couscous, 1 box or 2 cups bulk
eggs, 1 dozen
toasted sesame oil. 1 bottle
chili oil, 1 bottle, optional
rice vinegar, 1 bottle
pasta, any variety, 1 lb.
shredded coconut, 1 small bag
long-grain rice, 1 box
rice or grain pilaf, 1 box

Frozen

sweet corn, 1 pkg.
peas, 1 pkg.
sorbet, any fruit flavor, 1 carton

Soy Products

soy sour cream, optional
firm tofu. 15-oz container

Dairy and refrigerator

light sour cream, small container,
optional
feta cheese, 6 oz.
white cheddar, smoked Gouda or soy
cheese, 6 oz.

Bread

pita bread, 4 large
fat-free flour tortillas, preferably whole
wheat, 1 pks.
corn tortillas, 1 pkg.