30-minute recipes - fastfood

Vegetarian Times, Sept, 2003

Noodle Pancakes

SERVES 4

30 MINUTES OR LESS

Start the meal with a light salad and conclude
with a comforting vanilla or chocolate
pudding.

    6 oz. fresh angel hair pasta
    3 large eggs
  1/2 cup plus 4 Tbs. grated Parmesan
      cheese for garnish
  1/2 cup low-fat milk or unflavored
      soymilk
1 1/2 large zucchini, grated
      Salt and freshly ground black
      pepper to taste

    2 Tbs. oil, or more as needed
    4 oz. shredded carrots for garnish

1. Bring large pot of lightly salted water to
a boil, and cook pasta 2 to 3 minutes, or
until al dente. Remove from heat, drain
and rinse under cold water.

2. Combine eggs, 1/2 cup grated Parmesan
cheese and milk in small mixing bowl, and
beat until well blended. Stir in grated zucchini,
setting aside 1/2 cup zucchini for garnish.
Season with salt and pepper. Stir
noodles into egg mixture to coat strands.

3. Heat oil in large skillet over medium
heat. When hot, using tongs or two spoons,
place small pancake-size portion of egg-noodle
mixture into hot oil, adding extra
"pancakes" to skillet but avoiding over-crowding.
Cook on bottoms until golden,
2 to 4 minutes. Using spatula, flip pancakes
over and brown second side. Remove from
skillet, place on individual plates and repeat
with remaining mixture until used up.

4. To serve, garnish each pancake with
shredded carrots, grated zucchini and
grated Parmesan cheese.

PER SERVING: 350 CAL; 18G PROT; 17G TOTAL
FAT (5G SAT. FAT); 32G CARB; 205MG CHOL;
360MG SOD; 4G FIBER; 7G SUGARS

End-of-Summer Saute

SERVES 4

30 MINUTES OR LESS

This entree gathers the tail end of summer's
bounty in a flavorful vegetable composition.
For dessert, keep it light with a
bowl of sliced apples and pears tossed
with lemon juice and a hint of cinnamon.

1 Tbs. olive oil
2 Tbs. unsalted butter or soy
  margarine
2 Vidalia or other sweet onions,
  peeled and thinly sliced
1 cup corn kernels
1 Tbs. minced garlic
2 tomatoes, diced
2 long green chiles such as
  Anaheim, thinly sliced
  Salt and freshly ground black
  pepper to taste
6 oz. soy "chicken" strips
  Seasoning salt to taste
1 cup shredded soy cheese
  for garnish

1. Heat large skillet over medium-high
heat, and add oil and butter. When hot,
add onion slices, and saute until translucent.
Reduce heat to medium.

2. Add corn kernels, garlic, tomatoes
and green chiles, and saute 10 minutes,
or until tomatoes become pulpy. Season
with salt and pepper. Using long-handled
spoon, scoop vegetables onto
large plate.

3. Add soy "chicken" strips to skillet,
season with seasoning salt and saute 2 to 3
minutes, or until slightly golden. Remove
from skillet, place on top of vegetables and
garnish with cheese before serving.

PER SERVING: 280 CAL; 18G PROT; 14G TOTAL
FAT (4G SAT FAT); 28G CARB; 15MG CHOL;
430MG SOD; 6G FIBER; 9G SUGARS

"Frog in the Well"

SERVES 1

30 MINUTES OR LESS

This Americanized vegetarian version of
the popular British dish "Toad in the
Hole"--classically a Yorkshire pudding-and-sausage
dish baked in a hot oven--brings
together soy "sausages," Gruyere
cheese, eggs and sourdough bread in a
quick-fix brunch or supper dish. Pair this
with sliced fresh fruit or a tossed green
salad with a tart vinaigrette dressing, plus
something sweet for dessert, such as a
custard, British trifle or scones spread
with lemon curd or strawberry jam.

  1 1-inch-thick slice sourdough or
    other sandwich-sized bread
  2 large eggs
1/3 cup low-fat milk
1/2 cup grated Gruyere cheese
  2 links soy "sausage"
    Salt and freshly ground black
    pepper to taste

1. Preheat oven to 425F. Spray 4-inch
round heatproof baking dish with nonstick
cooking spray.

2. Cut hole in center of bread slice. Place
1 egg and milk in large mixing bowl, and
beat well. Stir in grated cheese. Place
bread slice in mixture, submerging so it
absorbs egg mixture.

3. Spray large skillet with nonstick cooking
spray. Heat over medium heat, and saute
"sausages" until golden, 5 to 6 minutes.

4. Place bread slice into heatproof baking
dish. Crack second egg into hole, place
cooked "sausages" around bread and pour
remaining egg mixture over top.

5. Bake 20 minutes, or until eggs are set
and cheese is browned. Remove from
oven, and season with salt and pepper.

PER SERVING: 710 CAL; 50G PROT; 37G TOTAL
FAT (14G SAT. FAT); 41G CARB; 485MG CHOL;
1,050MG SOD; 4G FIBER; 6G SUGARS

Wine Suggestions

If you're eating this dish early in the day, consider
serving a toasty, sparkling wine such as
Champagne--and pass some hollandaise
sauce as well. For dinner, serve a light red
wine from the Cotes-du-Rhone.

Tofu Triangles with Thai
Chili Sauce

SERVES 4

30 MINUTES OR LESS

Perfect for a quick lunch, these delicious
Thai-inspired tofu triangles take well to a
splash of Asian seasoning. To keep it Thai,
use sweet Thai chili sauce--look for the
Mae Ploy brand of Thai chili sauce or a
similar product that is thickened and textured
with pickled shredded red chilies. If
unavailable, use Chinese hoisin sauce
instead. Round rice stick noodles are sold
at Asian markets, but you could use
spaghetti instead. Offer fruit for dessert.

1 lb. firm or extra-firm tofu
  Cornstarch for dusting

  4 oz. dried round rice stick noodles
  1 cup vegetable oil for frying, or
    more as needed
  2 Asian eggplants, rinsed and thinly
    sliced on diagonal
  2 Tbs. tamari soy sauce
  8 Tbs. Thai sweet chili sauce or
    other Asian sweet sauce such as
    hoisin sauce
1/2 cup crushed unsalted peanuts for
    garnish
  4 Tbs. cilantro leaves for garnish
  1 green chili, thinly sliced,
    for garnish

1. Slice tofu in half horizontally, and cut
each half into triangles for total of 8 triangles.
Place tofu on several layers of paper
towels, and press out excess water. Dust
each tofu with cornstarch, and set aside.

2. Bring large saucepan of water to a boil,
and cook noodles 6 to 7 minutes, or according
to package directions. Remove
from heat, drain and set aside.

3. Heat oil in large skillet or wok over
medium heat. When hot, carefully place
tofu into oil, taking care not to crowd
pieces. Fry 3 to 4 minutes on one side
until golden, and, using tongs, turn triangles
over to brown second side. Remove
from heat, and drain on paper towels.
Repeat until all tofu is cooked.

4. Discard all but about 1 tablespoon oil
from skillet or wok. Stir-fry eggplant slices
4 to 5 minutes, or until softened and
slightly golden. Stir in soy sauce, cook 30
seconds, or until eggplant is coated with
soy sauce, and remove from heat.

5. To serve, place a portion of noodles on
each individual plate, and top with tofu
triangles and eggplant slices. Garnish each
with 2 tablespoons Thai sweet chili sauce,
2 tablespoons crushed peanuts, 1 tablespoon
cilantro leaves and green chili slices.

PER SERVING: 520 CAL; 27G PROT; 24G TOTAL
FAT (3G SAT. FAT); 54G CARB; 0MG CHOL;
1,100MG SOD; 8G FIBER; 5G SUGARS

Warm Baby Yukon Gold
Potatoes with Goat Cheese

SERVES 4

30 MINUTES OR LESS

Warm potato salads make a perfect light
luncheon entree or a side dish for a more
complete entree. This version gets its
punch from a sprinkling of goat cheese just
before serving. For dessert, offer a custard
topped with fruit or maybe something
more complex such as a fruit pie with
warmed yogurt sauce. The perfect beverage:
an iced herbal tea.

1 lb. baby Yukon Gold potatoes,
  scrubbed
1 bunch fresh dillweed, chopped
4 Tbs. soy mayonnaise
4 Tbs. balsamic vinegar
  Salt and freshly ground black pepper
  to taste
1 head Bibb or Boston lettuce,
  leaves separated and rinsed
4 oz. crumbled goat cheese

1. Bring large saucepan of water to a boil
over high heat, and cook potatoes until fork-tender,
15 to 20 minutes. Remove from heat,
drain and run potatoes under cold water.

2. Meanwhile, mix dillweed, soy mayonnaise
and balsamic vinegar in large bowl,
and stir to combine well. Set aside.

3. Slice potatoes in half when cool enough
to handle. Add to bowl with mayonnaise
mixture, and toss to coat well. Season with
salt and pepper.

4. To serve, arrange lettuce leaves in large
salad bowl, and spoon potatoes on leaves.
Sprinkle salad with goat cheese.

PER SERVING: 250 CAL; 10G PROT; 12G TOTAL
FAT (6G SAT. FAT); 26G CARB; 20MG CHOL;
280MG SOD; 3G FIBER; 5G SUGARS

Warm Butterscotch-Banana
Pudding

SERVES 5 TO 6

30 MINUTES OR LESS

This luscious, rich-tasting pudding contains
bits of melted butterscotch, giving added
texture to the dessert. Note that it thickens
as it cools, and is equally good thoroughly
chilled or still warm.

2 1/2 cups vanilla soymilk
  1/4 cup cornstarch
  1/4 cup instant tapioca pearls
    2 bananas, peeled and sliced

    1 Tbs. vanilla extract
    1 cup butterscotch chips
    3 Tbs. brown sugar

1. Mix 1 cup soymilk with cornstarch and
tapioca pearls, and set aside. Place banana
slices into 1 1/2-qt. dish. Set aside.

2. Heat remaining 1 1/2 cups soymilk over
medium heat, and stir in cornstarch-tapioca
mixture, vanilla extract, butterscotch
chips and brown sugar. Continue cooking
and stirring until mixture thickens, about 4
minutes. Remove from heat, and pour over
bananas. Refrigerate until ready to serve.

PER SERVING: 300 CAL; 4G PROT; 10G TOTAL
FAT (7G SAT. FAT); 49G CARB; 0MG CHOL;
70MG SOD; 

            
        
    
            																    				
		                        
				
 COPYRIGHT 2003 Vegetarian Times, Inc.   All rights reserved. 
		
 COPYRIGHT 2004 Gale Group 
		        
                


	                                        
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