30-minute recipes - fast food

Vegetarian Times, August, 2003

Summertime Berry
French Toast

SERVES 4 30 MINUTES OR LESS

Although food historians disagree about
the origins of this popular breakfast and
brunch dish, Americans have made it their
own, creating hundreds of variations.
Scented with vanilla and ground cinnamon,
this particular version draws on summer's
luscious berries as embellishments, but the
fruit can be changed to suit the season.
Plan for a leisurely meal when you can enjoy
the toast with hot coffee or tea, chilled
fruit juices--and the morning paper.

4 large eggs
3/4 cup vanilla-flavored soymilk
3/4 cup plus 2 Tbs. granulated sugar
3 Tbs. vanilla extract
1 Tbs. baking powder
8 slices whole grain bread
2 Tbs. ground cinnamon, or to taste
2 Tbs. butter, or as needed for frying
1 1/2 cups fresh raspberries
2 cups sliced strawberries
Strawberry or maple syrup to taste
Confectioners' sugar for garnish

1. Combine eggs, soymilk, 1/3 cup sugar,
vanilla extract and baking powder in mixing
bowl, and beat until thick and foamy.
Pour into large baking pan, and place
bread into egg mixture. Allow bread to
soak up egg mixture, 7 to 10 minutes, and
sprinkle slices evenly with 1 1/2 tablespoons
cinnamon. Turn bread over to soak second
side, and sprinkle evenly with remaining
1/2 tablespoon cinnamon.

2. Meanwhile, sprinkle berries with 2
tablespoons sugar, or more to taste, and
set aside.

3. Heat butter in large skillet over
medium heat, and, when bubbling, start
frying bread, several slices at a time. Pour
extra egg batter over tops of slices. Cook
3 to 5 minutes, or until bottoms are
golden. Carefully turn over to brown
second side. Remove from skillet, and
cook remaining bread slices, pouring any
remaining egg mixture over uncooked
tops of slices.

4. To serve, place 1 slice toast on plate, top
with some berries, and place second
cooked slice on top, making berry "sandwich"
Add more berries, syrup and confectioners'
sugar as desired. Repeat with
remaining toast and berries until used up.

PER SERVING: 490 CAL; 15G PROT; 15G TOTAL
FAT (6G SAT. FAT); 73G CARB; 225MG CHOL;
820MG SOD; 11G FIBER; 36G SUGARS

Vegan Summer Sub

SERVES 4 30 MINUTES OR LESS

Great picnic fare, this portable sandwich
stuffed with veggies, soy meat and
soy cheese slices makes a delectable
lunch or dinner. Many supermarkets
now offer already prepared hummus in
various flavors, so look for your
favorite. Serve these with a chilled soup,
such as Andalusian Gazpacho (p. 21).
Pass fruit turnovers or a bowl of fresh
pears and apples for dessert.

2 mini baguettes, about 5 oz. each
2 Tbs. soy mayonnaise
2 Tbs. Dijon-style mustard
2 Tbs. hummus
2 Tbs. relish
8 spinach leaves, or as needed
6 vegetarian "turkey" slices
6 vegetarian "pastrami" slices
4 vegetarian Provolone-flavored
  cheese slices
4 thin slices red onion, cut in half
1 large tomato, thinly sliced and cut
  in half

1. Slice each baguette in half lengthwise,
but do not cut entirely through bread.
Place first baguette on foil or dinner plate.

2. Spread one half with mayonnaise and
mustard. Spread other half with hummus
and relish. Starting with spinach
leaves, layer ingredients in baguette,
folding "turkey," "pastrami," and cheese
slices in half. Tuck each folded slice side
by side in layers. Finish with onion and
tomato slices.

3. Wrap hero in foil if using as picnic food,
or serve immediately.

PER SERVING: 460 CAL; 23G PROT; 14G TOTAL
FAT (1.5 G SAT. FAT); 65G CARB; 0MG CHOL;
1,390MG SOD; 7G FIBER; 5G SUGARS

Mediterranean
Chopped Salad

SERVES 6 30 MINUTES OR LESS

A retro dish once popular in the 1950s, the
chopped salad takes center stage again,
featuring an array of ingredients cut to a
uniform size. Because it is so versatile, you
may adapt it to ingredient combinations of
your choice, This particular main-course
salad partners well with a crusty garlic-flavored
French baguette and a fruit punch.
Try something light for dessert such as a
fruit sorbet with cookies.

1 cup uncooked orzo
1/2 head romaine lettuce, rinsed
  and cored
8 oz. cut-up hearts of palm
1 pint cherry or grape tomatoes
3 oz. oil-cured olives, chopped
1 1/2 cups artichoke hearts, chopped
4 Tbs. capers
8 oz. cubed low-fat mozzarella
1 cup chickpeas, rinsed and drained
1/4 cup red wine vinegar
1/2 cup olive oil
Salt and freshly ground black pepper
 to taste
1 Tbs. dried oregano
1 tsp. minced garlic

1. Bring saucepan of water to a boil over
medium heat, and cook orzo according
to package directions, or until al dente.
Remove from heat, drain, rinse and drain
again. Set aside.

2. Dry lettuce leaves thoroughly, and cut
leaves into bite-sized pieces. Place in
bowl. Add hearts of palm, tomatoes,
olives, artichoke hearts, capers, mozzarella
and chickpeas.

3. Combine remaining ingredients. Drizzle
over salad, reserving any leftover dressing,
and toss vegetables. Serve immediately.

PER SERVING: 480 CAL; 20G PROT; 28G TOTAL
FAT (7G SAT. FAT); 40G CARB; 20MG CHOL;
790MG SOD; 6G FIBER; 2G SUGARS

Andalusian Gazpacho

SERVES 4 30 MINUTES OR LESS

Originally from Spain, gazpacho showcases
summer-ripe produce in a refreshing vegetable
soup. Traditionally assembled from
finely hand-chopped tomatoes, cucumbers
and green peppers, the soup now comes
together in seconds thanks to the modern
food processor or blender. The quantities
are only an approximation because you
should sample the soup and add ingredients
to suit your taste. Using already
chilled vegetables lets you eat a cold soup
right away. Serve with an herbed omelet,
and try lemon bars or wedges of lemon
cake for dessert.

3 large ripe tomatoes, stemmed
 and quartered
1 cucumber, peeled and sliced
1 1/2 green peppers, seeded
1 large onion, peeled and quartered
2 Tbs. olive oil
2 Tbs. cider vinegar
1 tsp. crushed garlic
Salt and freshly ground black pepper
 to taste
Chopped scallions for garnish
Diced green peppers for garnish
Bread cubes for garnish

Combine tomatoes, cucumber, green peppers,
onion, olive oil, vinegar, garlic, salt and
pepper in food processor, and pulse until
mixture is smooth. Pour soup into serving
bowls, and garnish with scallions, green
peppers and bread cubes.

PER SERVING: 110 CAL; 2G PROT; 7G TOTAL
FAT (1G SAT. FAT); 12G CARB; 0MG CHOL;
10MG SOD; 3G FIBER; 6G SUGARS

Wine Suggestions

Gazpacho is a great example of how a tangy-acidic
dish can pair well with a zippy-acidic
wine. Like meets like. Because it's August, the
tomatoes are perfect And as it's probably hot
as blazes, you should choose a lean, crisp
Sauvignon Blanc or Pinot Grigio. Try Domaine
de Coussergues Sauvignon Blanc.

Sauteed Summer Squash

SERVES 6 30 MINUTES OR LESS

Summertime brings abundant crops of
summer squash, and finding delectable
ways to use the harvest can challenge
home cooks. This dish calls for a mixture
of crookneck and zucchini squash
accented by cubed feta, garlicky croutons,
corn kernels and fresh herbs.

2 Tbs. olive oil
5 oz. garlic-seasoned croutons
2 zucchini, stemmed
2 yellow crookneck squash,
  stemmed
1 Tbs. minced garlic
Salt and freshly ground black pepper
 to taste
2 1/2 cups corn kernels
1/2 cup white wine
2 bunches scallions
1 Tbs. fresh thyme
8 oz. feta cheese, cubed

1. Heat 1 tablespoon oil in large skillet
over medium heat. When hot, add croutons,
and saute 45 seconds to 1 minute, or
just until crisped and hot. Remove from
skillet, and set aside.

2. Cut zucchini and squash into quarters
lengthwise, and cut into 1/2-inch-wide
pieces. Heat remaining oil in skillet over
medium heat. When hot, add zucchini and
squash, and saute about 5 minutes, or until
vegetables begin to brown. Add garlic,
salt, pepper and corn kernels, and stir
about 1 minute.

3. Increase heat to medium-high, and add
wine and scallions. Saute about 5 minutes
more, or until wine nearly evaporates.
Return croutons to skillet, and sprinkle
with thyme. Stir, and cook about 1 minute
more. Remove from heat.

4. To serve, place vegetables and croutons
in large serving bowl, top with cheese and
toss until well mixed.

PER SERVING: 360 CAL; 13G PROT; 17G TOTAL
FAT (6G SAT. FAT); 42G CARB; 35MG CHOL;
710MG SOD; 4G FIBER; 6G SUGARS

Wine Suggestions

The flavor controllers in this squash dish are
the garlic, corn, scallions, thyme and feta
cheese. Corn's affinity for Chardonnay is gaining
legendary status. But the feta calls out for
a wine with a bit of acidity. Combine these
two objectives by choosing Chardonnay-based
wine from Chablis such as Jean Dauviss at
Chablis Vaillon Premier Cru.

Watermelon, Grape and
Tomato Salad

SERVES 4 30 MINUTES OR LESS

Refreshing and light, this main-course salad
graces a hot summer meal with its tangy
yet sweet tones. Add or subtract melon,
grapes and tomatoes as you please, adjusting
the vinegar accordingly. For an attractive
variation, use a melon baller to
prepare the watermelon. Pizza slices or
open-faced grilled cheese squares round
out the meal.

3 cups cubed or balled watermelon,
  seeds removed
2 cups seedless green grapes, rinsed
1/2 red bell pepper, seeded and cubed
1 bunch Italian parsley, coarsely
  chopped
1 large yellow tomato
1 large red or orange tomato
4 oz. crumbled gorgonzola cheese
1 Tbs. balsamic vinegar, or to taste

Combine all ingredients, toss and serve.
PER SERVING: 230 CAL; 8G PROT; 10G TOTAL
FAT (6G SAT. FAT); 29G CARB; 25MG CHOL;
20MG SOD; 3G FIBER; 25G SUGARS