30-minute recipes - fastfood

Vegetarian Times, March, 2003

Mushroom "Burgers"

SERVES 4             30 MINUTES OR LESS

These hearty, healthy "burgers" get an unexpected
crunchiness from the addition of
oat bran. The burgers call for such accompaniments
as a tossed spinach salad garnished
with crumbled cheese or garlicky
croutons and a simple custard or pudding
for dessert. Instead of wine, you might pair
these with a flavorful stout ale.

1 1/2 cups cubed mushrooms (5 oz.),
  preferably portobellos
3 extra-large eggs, beaten
1/2 cup oat bran
8 oz. low-fat Swiss cheese,
  such as Jarlsberg, shredded
1/2 cup chopped parsley
Salt and freshly ground black
  pepper to taste
3 Tbs. vegetable oil for pan-frying
Parsley leaves for garnish
Shredded cheese for garnish, optional

1. Combine mushrooms, beaten eggs,
oat bran, shredded cheese, parsley, and
salt and pepper in large mixing bowl.
Shape mixture by hand, pressing
ingredients together into burgers.

2. Heat large skillet over medium heat.
When hot, add 2 tablespoons oil, place
several burgers at a time in skillet and pan-fry
for 3 to 4 minutes, or until golden. Turn
over, and pan-fry second side until golden.
Remove from heat, and drain on paper
towels. Repeat, adding remaining oil, until
mixture is gone.

3. To serve, arrange burgers on plate, and
garnish with parsley and cheese, if desired.

PER SERVING: 230 CAL; 23G PROT; 12G TOTAL
FAT (4G SAT. FAT); 11G CARB; 195MG CHOL;
410MG SOD; 2G FIBER; 1G SUGARS

Wine Suggestions

These burgers are earthy and comforting.
Match them up with a simple side of steamed
greens or roasted root vegetables, and you've
got a super wine-friendly meal. Pinot Noir is especially
complementary to mushrooms, and
the state of Oregon is home to many superb
makers of Pinot Noir.

Chevre-Ricotta Cheeses
Frittata

SERVES 4                 30 MINUTES OR LESS

Dress up this brunch dish with sprinkles
of freshly ground black pepper, and pair it
with accompaniments such as sliced
papaya and spiced tomato juice.

1/3 cup fine cornmeal
3 extra-large eggs
1 lb. low-fat ricotta cheese
3 Tbs. cornstarch
4 oz. crumbled chevre cheese
1 bunch scallions, thinly sliced
1/2 tsp. cayenne, or to taste
Salt and freshly ground black pepper
  to taste
3 Tbs. minced parsley for garnish

1. Preheat oven to 425F. Spray 9-inch round
baking pan or pie plate with nonstick cooking
spray. Sprinkle with cornmeal.

2. In mixing bowl, beat eggs until light and
foamy. Stir in ricotta, cornstarch, chevre
cheese and half of sliced scallions. Season
mixture with cayenne, salt and pepper. Pour
into prepared pan.

3. Bake about 15 minutes at 425F. Increase
temperature to 450F, and bake 8 to 10
minutes more, or until just set and slightly
golden. Remove from oven, sprinkle with
remaining scallions and parsley and serve.

PER SERVING: 390 CAL; 22G PROT; 24G TOTAL
FAT (14G SAT. FAT); 22G CARB; 275MG CHOL;
810MG SOD; 1G FIBER; 5G SUGARS

Baked Tacos

SERVES 4      30 MINUTES OR LESS

To assemble these tacos quickly and efficiently,
place all readied ingredients in
front of you. That way, the filling and folding
can be accomplished in minutes. For a
change of taste, use refried pinto beans.
Serve the baked tacos with a light salad of
watercress, orange sections and nuts.

8 8-inch flour tortillas
1 15-oz. can non-fat refried black or
  other refried beans
8 oz. Tex-Mex-flavored baked tofu,
  cut into 16 long pieces
4 oz. chopped mild green chiles
8 oz. shredded low-fat cheddar
  cheese or soy cheddar cheese
1 1/2 cups salsa
Chopped fresh coriander for garnish
1 avocado, sliced, for garnish, optional

1. Preheat oven to 450F. Spray 9x13-inch
baking dish or larger baking dish with nonstick
cooking spray.

2. Starting with 1 tortilla, spread half of
tortilla with 2 heaping tablespoons beans,
place 2 slices tofu on beans, and sprinkle
with 1 tablespoon chopped chiles and 1
tablespoon grated cheese. Wrap tightly,
and place in baking dish.

3. Repeat with remaining ingredients,
arranging filled and rolled tortillas snugly
into dish. When complete, pour salsa over
top, spreading it out evenly, and sprinkle
with remaining cheese, covering tortillas
evenly with cheese. Cover baking dish completely
with foil.

4. Bake about 20 minutes, or until cheese
melts and filling is heated through. Garnish
as desired, and serve.

PER SERVING: 610 CAL; 40G PROT; 16G TOTAL
FAT (4G SAT. FAT); 78G CARB; 10MG CHOL;
1,390MG SOD; 9G FIBER; 3G SUGARS

Primavera Salad

SERVES 4          30 MINUTES OR LESS

This luncheon salad celebrates spring's
imminent arrival with a splash of early-season
ingredients such as fresh strawberries.
Use already cooked eggs, or hard-boil
and cool eggs as you ready the salad. Serve
this with hot fruit muffins, chilled spicy tea
and yogurt with fresh fruit.

1 cup uncooked, small, shell-shaped
  quinoa pasta or wheat pasta
1/4 lb. sugar snap peas or snow peas
1/4 lb. slender asparagus, trimmed
  and cut on the diagonal
1 large English cucumber
3 cups mixed young salad greens
2 cups fresh strawberries, hulled and
  thinly sliced
1/2 cup vegan sour cream
1 Tbs. olive oil, or more if needed
1 Tbs. water
1 1/2 Tbs. lemon juice
Zest of 1 lemon
Seasoning salt to taste
1 Tbs. granulated sugar, or to taste
4 large hard-boiled eggs, peeled
  and quartered

1. Bring large pot of lightly salted water to
a boil. Cook pasta according to package
directions, drain, rinse under cold water,
drain again and set aside.

2. Bring another large pot of lightly salted
water to a boil, and blanch sugar snap peas
for 1 minute. Remove from water, and
blanch asparagus for 2 minutes. Remove
from heat, place sugar snap peas and
asparagus in cold water, drain and set aside.

3. Slice cucumber, and place slices in salad
bowl. Rinse and dry salad greens, and place
in salad bowl. Add strawberries, cooled
pasta and vegetables.

4. To make dressing, beat together sour
cream, olive oil, water, lemon juice, lemon
zest, seasoning salt and sugar. Spoon dressing
over salad, and toss. Arrange quartered
eggs over top, and serve.

PER SERVING: 300 CAL; 12G PROT; 13G TOTAL
FAT (2G SAT. FAT); 36G CARB; 210MG CHOL;
130MG SOD; 6G FIBER; 11G SUGARS

Wine Suggestions

When matching wine and salad, take into
account the acidity and "weight" of both the
food and wine. The acidity of the asparagus,
strawberries and lemon will cause wines to
show their sweetness. The sour cream, olive oil
and eggs will add weight and mouthfeel, and
will control acidity in wine. Choose a wine with
medium acidity such as Gavi Vigne del Pareto.

Quinoa-Bulgur Wheat Pilaf

SERVES 4                    30 MINUTES OR LESS

A robust grain combo, this dish makes a
quick and nourishing main course--and leftovers
help start the day with a charge of
energy. To round this out, serve with a
tossed green salad. For dessert, consider a
chocolate cake or rich brownies. Accompany
the dish with a chilled white wine or a
microbrewery beer, if desired.

2 Tbs. olive oil
1 large onion, peeled and diced
1/2 cup uncooked quinoa
1/2 cup bulgur wheat
2 cups non-fat vegetable broth
1/2 lb. asparagus, trimmed and cut
  into 2-inch lengths
1/2 lb. green beans, trimmed
1 1/2 cups artichoke hearts, drained
Salt and ground black pepper to taste

1. Heat skillet over medium heat. When
hot, add 1 tablespoon oil. Add diced onion,
and saute for 1 minute.

2. Add remaining oil, quinoa and bulgur
wheat, and continue cooking and stirring
for about 2 minutes, or until grains turn
slightly golden.

3. Reduce heat to medium-low, add vegetable
broth, cover skillet, and cook for 10
minutes, stirring occasionally. Add asparagus
and beans, re-cover skillet, and continue
cooking and stirring until liquid is
absorbed and grains are tender, about 10
minutes more.

4. Remove from heat, and stir in artichoke
hearts and seasonings. Serve hot.

PER SERVING: 280 CAL; 10G PROT; 9G TOTAL
FAT (1G SAT. FAT); 44G CARB; 0MG CHOL;
430MG SOD; 8G FIBER; 5G SUGARS

Shopping List

Staples
Olive oil
Seasoning salt
Sugar
Salt
Black peppercorns
Cornmeal
Cornstarch
Cayenne
Vegetable oil

Produce
Sugar snap peas
Asparagus
English cucumber
Mixed young salad greens
Strawberries
Lemon
Avocado
Fresh coriander
Scallions
Onion
Mushrooms
Green beans
Parsley

Grocery
Pasta shells, quinoa or wheat
Flour tortillas
Salsa
Refried black beans, non-fat
Mild chopped green chiles
Vegetable broth, non-fat
Quinoa
Bulgur wheat
Artichoke hearts, canned
Oat bran

Soy Products
Vegan sour cream
Baked tofu, Tex-Mex-flavored

Dairy and Refrigerator
Shredded low-fat cheddar cheese
Eggs, large and extra-large
Low-fat ricotta
Chevre cheese
Low-fat Swiss-style cheese