30-minute recipes - fast food - Portobello pizza, cabbage slaw, bell pepper salad, tortilla soup, soy and grits, coconut pudding

Vegetarian Times, June, 2003

Portobello Pizzas

SERVES 4 30 MINUTES OR LESS

Giant portobello mushroom caps are the
foundation for mini pizzas, packed with the
same intense flavors as the standard pizza-parlor
pie but minus the calories. Use a
commercially prepared pesto for quick assembly
of these pizzas. Serve with bread
sticks and a tossed green salad, and end
with an Italian gelato for dessert.

4 giant portobello mushroom caps
  (about 20 oz. total)
2 Tbs. balsamic vinegar, or more
  as needed
1 1/2 Tbs. basil pesto
1 1/2 cups shredded combination
  low-fat mozzarella and
  provolone cheeses
2 oz. soy "pepperoni" slices
6 artichoke bottoms (6 oz.),
  chopped
2 Tbs. (1 oz.) chopped oil-cured
  olives, optional
Pinch oregano

1. Preheat oven to 500F. Line baking sheet
with foil, and spray foil with nonstick
cooking spray.

2. Wipe mushroom caps clean, and remove
stems. Chop stems, and place in mixing
bowl. Using small spoon, gently scoop out
black gills on underside of mushroom caps,
and discard gills. Place mushrooms, cap side
down, on foil-lined sheet.

3. Combine balsamic vinegar and pesto in
small mixing bowl, and brush mixture on
mushroom caps. Place in oven, and cook
for 5 to 7 minutes, or until tender.

4. Meanwhile, combine in bowl 1 cup
cheese, soy "pepperoni" slices, artichoke
bottoms, chopped mushroom stems,
olives, if using, and oregano, tossing to
mix well. Remove mushrooms from oven,
and, dividing mixture evenly, fill each cap.
Sprinkle remaining 1/2 cup cheese over
mushrooms.

5. Bake 7 to 10 minutes more, remove
from oven and serve.

PER SERVING: 250 CAL; 17G PROT; 13G TOTAL
FAT (7G SAT. FAT); 11G CARB; 30MG
CHOL; 600MG SOD; 3G FIBER; 5G SUGARS

Wine Suggestions

This newfangled pizza is loaded with wine-friendly
foods, with the possible exception of
the artichoke, which makes wine seem
sweeter than it is. Use the strength of the
other ingredients to offset the artichokes.
The pesto, cheese, soy "pepperoni" and
olives pack a lot of flavor and will pair nicely
with a wine that has a bit of acidity, like an
Italian Chianti Classico.

Napa Cabbage Slaw

SERVES 4 30 MINUTES OR LESS

This very simple, colorful slaw comes together
quickly, providing the basis for a hot-weather
lunch. Complement the slaw with
toasted cheese squares followed by a rich
custard for dessert. Hot or iced jasmine tea
completes the menu. Select a glass serving
bowl to show off the contrasting colors of
the slaw.

1/2 head napa cabbage (about 1 lb.),
  rinsed, cored and thinly sliced
  lengthwise
1 red bell pepper, seeded and cubed
2 cups (about 5 oz.) shredded
  carrots
8 oz. teriyaki-seasoned baked tofu
1/2 cup soy mayonnaise
2 Tbs. tamari soy sauce
1/8 cup sugar, or to taste
2 tsp. sesame oil

1. Place cabbage slices in large serving
bowl, cutting very long shreds in half for
easier eating. Add red bell pepper and
shredded carrots to bowl. Drain any package
juices from baked tofu, and reserve in
separate bowl to add to dressing. Cube
tofu, and place pieces in bowl.

2. Stir together soy mayonnaise, soy sauce,
sugar and sesame oil with tofu juices.
Drizzle over salad, and toss to mix well
before serving.

PER SERVING: 290 CAL; 16G PROT; 15G TOTAL
FAT (2.5G SAT. FAT); 22G CARB; 0MG
CHOL; 960MG SOD; 5G FIBER; 12G SUGARS

Bell Pepper Salad

SERVES 2 30 MINUTES OR LESS

Dramatic yet effortless, this main-course
salad pairs well with hot French bread and
a sumptuous chocolate cake for dessert.

1 large bell pepper, yellow, orange
  or red
1 tsp. olive oil
4 strips soy "bacon"
  cup canned cannellini or navy
  beans, drained and rinsed
1/2 cup cooked green peas
3 Tbs. snipped dill weed
1/2 cup crumbled feta cheese
Salt and freshly ground black pepper
  to taste
3 Tbs. pine nuts

1. Slice bell pepper in half lengthwise, cutting
carefully through stem end to keep
end intact while removing stem. Discard
seeds and inner membranes, and set aside.

2. Heat olive oil in large skillet over
medium-low heat. Cook soy "bacon" until
browned, turning several times, 5 to 7 minutes.
Avoid burning.

3. Combine beans, peas, dill weed, feta
cheese, salt and pepper to taste in mixing
bowl, and toss to mix well. Carefully spoon
mixture into pepper halves, sprinkle with
pine nuts and serve.

PER SERVING: 360 CAL; 26G PROT; 17G TOTAL
FAT (7G SAT. FAT); 27G CARB; 35MG
CHOL; 860MG SOD; 9G FIBER; 7G SUGARS

Robust Tortilla Soup

SERVES 3 30 MINUTES OR LESS

This colorful dish brings you the lively
flavors of the Southwest in a main-course
soup. Offer corn or flour tortillas
with the soup, and conclude with a
fruit-flavored sorbet and meringues or
butter cookies.

4 cups vegetable stock
1 cup chopped tomatoes with juices
1 Tbs. fresh lime juice
1 Tbs. vegetable oil
12 oz. taco-flavored ground soy
  "meat"
1 tsp. taco seasoning, or to taste
1 tsp. ground cumin, or to taste
1 cup grated soy cheddar cheese
4 oz. chopped green chiles
Salt and freshly ground black pepper
  to taste
1/4 cup cilantro leaves
1/4 avocado, diced
12 grape tomatoes
3/4 cup (about 2 oz.) crushed baked
  corn chips

1. Heat stock in large saucepan, and add
chopped tomatoes and lime juice.

2. Meanwhile, heat oil in large skillet, and
saute ground soy "meat." Stir in taco seasoning
and ground cumin, and continue
cooking until browned.

3. When stock boils, remove from heat.
Stir in grated cheese, chopped chiles, salt
and pepper to taste. Spoon ground soy
"meat" into large soup bowls, and ladle
hot soup on top. Garnish servings with
cilantro, diced avocado, grape tomatoes
and corn chips. Serve hot.

PER SERVING: 550 CAL; 42G PROT; 21G TOTAL
FAT (2G SAT FAT); 49G CARB; 0MG
CHOL; 1,850MG SOD; 15G FIBER; 9G SUGARS

"Chicken" and Creamy Grits

SERVES 4 30 MINUTES OR LESS

Grits provide a neutral background for assertive
ingredients and seasonings such as
those found in this meatless version of a
Southern-inspired dish. A delicate, clear
soup could introduce this meal, and a fruit
cobbler or berry pie makes a satisfying
dessert.

2 cups plain soymilk
1/2 cup quick-cooking grits
6 1/2 oz. shredded soy cheese,
  mixture of Parmesan, mozzarella
  and romano flavors, or as desired
1 Tbs. olive oil
1 onion, chopped
1 green bell pepper, chopped
4 oz. sliced mushrooms
6 oz. soy "chicken" strips
2 cups roasted whole tomatoes,
  crushed and with juice

Salt and freshly ground pepper
to taste

1. Bring soymilk to a boil in large saucepan
over medium-high heat. Slowly whisk in
grits, stirring to combine well. Sprinkle in
shredded cheese, and stir. Reduce heat to
medium-low, cover pan and cook for
about 10 minutes, stirring occasionally, or
until grits become thick and creamy. Remove
from heat.

2. Meanwhile, heat oil in large skillet
over medium heat. Add chopped onion,
green bell peppers and mushrooms, and
saute 5 minutes. Add "chicken" strips,
crushed tomatoes with juice, salt and
pepper. Continue cooking, about 10 minutes
more.

3. Spoon grits onto individual plates, top
with vegetable mixture and serve.

PER SERVING: 350 CAL; 24G PROT; 11G TOTAL
FAT (1G SAT. FAT); 43G CARB; 0MG
CHOL; 600MG SOD; 5G FIBER; 11G SUGARS

Wine Suggestions

It is always challenging to pair wine with a
dish that "absolutely positively" matches
with a specific variety--except for one ingredient.
This dish presents such a challenge.
Corn and Chardonnay are a totally reliable
combo, but the tomatoes add acidity, which
might conflict with white wine. Red Zinfandel
will meet the corn and the tomatoes and
pair nicely with all the dairy. Try Sausal Winery
Alexander Valley Zinfandel.

Coconut Tropical Pudding

SERVES 4 30 MINUTES OR LESS

This lush, creamy-soft pudding--infused
with coconut, vanilla and almond flavors
and sparked by a topping of colorful
strawberries--beckons after a meal of
grilled vegetables and tofu--or after any
Asian-inspired or Pacific Rim-based main
dish. Do not whisk cornstarch, as it will
break down, and that prevents it from
thickening properly. Instead, stir gently and
slowly with a wooden spoon. Serve the
pudding warm with chilled fruit juice and
individual coconut macaroons or almond
cookies. The strawberries add a festive
splash of color against the white pudding.
The special benefit of this pudding is that
you can make it at the very last minute
because it tastes sumptuous when eaten
while it is still warm.

3 Tbs. cornstarch
2 egg yolks
Pinch salt
1/2 cup granulated sugar or to taste
2 cups light coconut milk
1 tsp. vanilla extract
1 tsp. almond extract
1/2 cup shredded coconut
6 coconut macaroons, crumbled
1 qt. strawberries, rinsed, stemmed
  and sliced, for garnish

1. Combine cornstarch, egg yolks, salt and
sugar in mixing bowl. Stir in 1/4 cup coconut
milk to make paste.

2. Pour remaining coconut milk into large
saucepan, and, stirring gently with wooden
spoon, add cornstarch mixture to pan.
Heat over medium heat, and bring to a
boil, stirring slowly and gently. Immediately
reduce heat to medium-low, add
vanilla and almond extracts and continue
stirring occasionally, carefully scraping
sides of pan.

3. When pudding is thickened but not stiff,
remove pan from heat, and pour pudding
into serving bowl. Stir in shredded coconut,
and sprinkle top with crumbled coconut
macaroons. Serve warm pudding
with strawberries.

PER SERVING: 510 CAL; 6G PROT; 24G TOTAL
FAT (19G SAT. FAT); 69G CARB; 105MG
CHOL; 160MG SOD; 5G FIBER; 51G SUGARS

Wine Suggestions

To pair desserts that are creamy and fruity
with a dessert wine, you should consider late
harvest wines made from white wine
grapes. While there are many choices, think
about selecting a German Beerenauslese
and Trockenbeerenauslese made from Riesling,
French Sauternes made from Semillon,
and Hungarian Tokaji Aszu made from a
grape variety called Furmint. Any of these
would complement the smoothness of this
coconut pudding.