30-minute recipes - fast food

Vegetarian Times, April, 2003

Lemon Couscous Pudding

SERVES 8 30 MINUTES OR LESS

Good for dessert, this dish also makes for a
cheery wake-up in the morning. Select your
favorite lemon cookies of lemon bars as
an after-dinner pairing, of serve lemon-flavored
muffins for breakfast. Chilled, tart
lemonade underscores the citrus accent.

1 1/2 cups water
1/2   cup lemon juice, preferably fresh
1/3   cup sugar, or to taste
1     tsp. lemon extract
      Grated zest 1 lemon
1 10-oz. box quick-cooking couscous
3/4   cup thinly sliced almonds
1 1/2 cups (about 7 oz.) green
      seedless grapes
3 8.oz. containers nonfat lemon
      yogurt or lemon-flavored soy
      yogurt
6     kiwis, peeled and cubed
      Mint leaves for garnish, optional

1. Combine water, lemon juice, sugar, lemon
extract and lemon zest in large saucepan.
Bring to a boil over medium heat. Cook
couscous according to package directions.

2. Place almonds and grapes in large serving
bowl, preferably glass. When couscous
done, spoon into bowl, and toss with
grapes and almonds, making sure that
couscous is fluffy. Spoon yogurt over top,
and sprinkle on kiwi cubes and mint leaves
for garnish, if using.

PER SERVING: 360 CAL; 12G PROT; 5G TOTAL
FAT (0.5G SAT. FAT); 68G CARB; 0MG CHOL;
65MG SOD; 5G FIBER; 36G SUGARS

Wild Rice Fritters

SERVES 6 30 MINUTES OR LESS

Nestled on spinach leaves, these savory
wild rice fritters get their sweet accent
from the fruit-based salsa, which may be
made from peach, mango, papaya of other
fruit. Buy precooked wild rice, available
vacuum-packed at specialty food stores. If
you use this dish for a brunch entree, serve
it with hot banana bread. For dinner, pass
squares of cornbread with the fritters, and
finish the meal with frozen yogurt.

3     extra-large eggs
1     cup low-fat ricotta cheese
1/2   cup seasoned breadcrumbs
3     cups (1-lb. pkg.) cooked wild rice
1     Tbs. minced garlic
      Pinch oregano
      Pinch red pepper flakes, optional
      Salt and freshly ground black pepper
      to taste
4 to 6 Tbs. vegetable oil for cooking
5 oz. baby spinach leaves, rinsed
1 1/2 cups fruit-based salsa, or as desired

1. In large mixing bowl, beat eggs until
foamy. Fold in ricotta cheese, breadcrumbs
and wild rice, and stir until rice is evenly
distributed. Stir in garlic, oregano, red pepper
flakes, if using, and salt and pepper.

2. Heat 4 tablespoons oil in large skillet
over medium heat. When hot, place about
1/3 cup scoop rice mixture per fritter into
skillet, cooking 3 to 4 fritters at a time for
total of 12 fritters. Add more oil as
needed. Cook fritters until golden, 5 to 6
minutes. Using spatula, turn fritters over,
and brown second side. Remove from
heat, and drain on paper towels. Continue
until mixture is gone.

3. To serve, arrange equal portions spinach
leaves on plate, place two fritters per serving
on leaves and garnish with salsa, as desired.

PER SERVING: 300 CAL; 13G PROT; 13G TOTAL
FAT (4.5G SAT. FAT); 35G CARB; 145MG CHOL;
480MG SOD; 3G FIBER; 8G SUGARS

Linguine with
Black Bean Sauce

SERVES 4 30 MINUTES OR LESS

The contrast of the black sauce against
the white linguine makes a dramatic
presentation, enhanced by a garnish of
colorful julienned bell peppers, easy to
find at your supermarket's salad bar.
Make your own pesto, or buy your favorite
brand at your local market. Serve
this entree with hot bread and fresh
fruit. Wine, a stout ale of even a fruit
smoothie adds glamour to this simple
pasta meal.

1 1/2 Tbs. olive oil
1     large onion, diced
1     Tbs. minced garlic, or to taste
1 3/4 cups black beans, drained
      and rinsed
3/4   cup nonfat vegetable broth
1     cup green peas, fresh or frozen
1 3/4 Tbs. pesto, or to taste
      Salt and freshly ground black pepper
      to taste
1 12-oz. pkg. fresh linguine
2     cups (8 oz.) julienned bell peppers,
      preferably a mixture of colors,
      for garnish
1 1/2 cups shredded low-fat mozzarella

1. Heat oil in large skillet over medium heat
When hot, add onion and saute for about 3
minutes. Add garlic, and saute I minute
more. Remove from heat, and set aside.

2. Place beans and vegetable broth in food
processor or blender, and puree until
smooth. Pour into skillet with onion-garlic
mixture. Heat over medium-low heat,
adding peas, pesto, salt and pepper, and
cook for about 7 minutes, stirring often,
until mixture thickens slightly.

3. Meanwhile, bring pot of lightly salted
water to a boil, and cook linguine according
to package directions. Drain, rinse,
drain again and set aside.

4. To serve, place linguine on individual
serving plates of in serving bowl, and
spoon black bean sauce over top. Garnish
with julienned bell peppers and shredded
cheese, and serve.

PER SERVING: 600 CAL; 31G PROT; 18G TOTAL
FAT (6G SAT. FAT); 81G CARB; 25MG
CHOL; 690MG SOD; 13G FIBER; 10G SUGARS

Wine Suggestions

Some people really like basil and pesto dishes
with Riesling, and some swear by Chardonnay.
Others wouldn't consider drinking white
wine at all and go straight for Cabernet
Sauvignon or Shiraz. Try them all, and find out
which you prefer with this dish.

Green Pea and
Basil Spring Soup

SERVES 6 30 MINUTES OR LESS

Substantial enough for a luncheon main
course, this delicately seasoned soup pairs
well with grilled cheese squares or fruit
muffins. Fruit juice and fig bars make a perfect
dessert.

1     Tbs. olive oil
2     large shallots, peeled and diced
2     cups nonfat vegetable broth
2     lb. green peas, fresh or frozen
1     8-oz. container vegan sour cream
1     tsp. fresh lemon juice, or to taste
      Salt and freshly ground black pepper
      to taste
1 1/2 cups loosely packed fresh basil
2     cups (3.3 oz.) coarsely crushed
      sweet potato chips

1. Heat oil in skillet over medium-high
heat. When hot, add shallots, and saute
until golden, about 5 minutes.

2. Meanwhile, bring vegetable broth to a
boil over medium heat in large saucepan,
and add peas. Return to a boil, and cook 3
to 4 minutes. Set I cup cooked peas aside.
Place remaining peas and broth in blender
or food processor. Add shallots, sour
cream, lemon juice, salt and pepper, and
process until smooth. Add basil, and
process again.

3. Return pureed peas to saucepan, and stir
with remaining I cup whole peas. Reheat.
Ladle into individual soup bowls, sprinkle
sweet potato chips on soup and serve.

PER SERVING: 290 CAL; 10G PROT; 11G TOTAL
FAT (1G SAT. FAT); 38G CARB; 0MG CHOL;
350MG SOD; 9G FIBER; 11G SUGARS

Wine Suggestions

When pairing this soup with wine, focus on
the creamy texture and on the basil. Both
add heft and richness to the finished dish,
which should be accented by your choice of
wine. Try a Chardonnay that is somewhat rich
but not too toasty, such as Callaway Coastal
Winery Coastal Chardonnay.

Italian-Style "Pepperoni" Hero

SERVES 4 30 MINUTES OR LESS

Inspired by the traditional Italian fire-grilled
bruschetta with its brush of olive
oil and garlic accent, this hearty open-faced
sandwich makes a satisfying lunch
or dinner entree, accompanied by a vinai-grette-dressed
salad and custard for
dessert.

2 mini baguettes (5 oz. each)
3 tsp. olive oil
2 tsp. minced garlic
8 Tbs. marinara sauce
1 4-oz. pkg. soy "pepperoni" slices
1 cup (about 13 oz.) chopped
  roasted red peppers
2 cups shredded low-fat
  mozzarella cheese

1. Preheat broiler to 450E Split baguetces
in half lengthwise, and place 4 halves side
by side on baking sheet.

2. Combine oil and garlic in mixing bowl,
and brush on split baguette halves, dividing
equally among each. Place in oven and
heat 5 minutes, or until loaves slightly
browned and aromatic. Remove from
oven, and set on work surface.

3. Spread 2 tablespoons marinara sauce
on each half of baguette. Carefully arrange
pepperoni slices on each half, dividing
them into four equal servings. Sprinkle
each half with chopped red peppers, and
top with cheese, being sure to cover each
half completely.

4. Increase oven temperature to 475F, and
bake loaves about 5 minutes, of until
cheese bubbles and browns slightly. Remove
from heat, and serve.

PER SERVING: 540 CAL; 30G PROT; 20G TOTAL
FAT (7G SAT. FAT); 62G CARB; 35MG CHOL;
1,030MG SOD; 6G FIBER; 4G SUGARS

Shopping List

Staples

Olive oil
Sugar
Lemon extract
Salt
Black peppercorns
Seasoned breadcrumbs
Dried oregano
Red pepper flakes
Vegetable oil

Produce

Garlic
Lemons
Green seedless grapes
Kiwis
Mint leaves
Shallots
Green peas, fresh or frozen
Basil
Onion
Red and green bell peppers
Baby spinach

Grocery

Mini baguettes
Marinara sauce
Sun-dried tomatoes, oil-packed
Quick-cooking couscous
Almonds, sliced
Sweet potato chips
Black beans, canned
Vegetable broth, nonfat
Jar pesto
Linguine, fresh
Wild rice, precooked
Salsa, fruit-based
Roasted red peppers, canned

Soy Products

Soy "pepperoni" slices
Vegan sour cream

Dairy and Refrigerator

Extra-large eggs
Mozzarella, low-fat
Lemon yogurt, nonfat
Ricotta, low-fat