30-minute recipes

Vegetarian Times, Oct, 2003

Tortilla Torte SERVES 6 TO 8 30 MINUTES OR LESS

An eye-catching main dish, this tiered tortilla "cake" will delight brunch or dinner crowds with its robust flavors. Offer a first course bowl of guacamole with chips and, for dessert, chocolate ice cream with chocolate sauce.

2 Tbs. vegetable oil
12 oz. ground taco-seasoned
soy "meat"
2 cups salsa
1 1/2 cups pinto beans, drained
and rinsed
5 8-inch low-fat flour tortillas
8 oz. grated soy cheddar-flavored
cheese
1 large tomato, thinly sliced
1/2 cup cilantro leaves for garnish
1/2 avocado, diced, for garnish
1/2 cup soy sour cream for garnish

1. Preheat oven to 425F. Spray 10-inch
round, deep cake pan with nonstick cooking
spray.

2. Heat oil in large skillet over medium
heat. Saute "meat" 3 to 4 minutes, add
salsa and beans, and cook until heated
through, about 5 minutes, stirring often.

3. Place 1 flour tortilla in bottom of cake
pan, and place about 1/2 cup "meat" mixture
over top, spreading out to cover surface.
Sprinkle with about 1/4 cup cheese.
Top with second tortilla, and repeat with
filling mixture and cheese. Repeat procedure
with remainder of tortillas, filling
mixture and cheese until all ingredients
are used up. Spoon any remaining mixture
over top, place tomato slices on mixture
and sprinkle with remaining cheese.

4. Bake about 10 minutes, or until cheese
melts, and remove from oven. Garnish
with cilantro, diced avocado and soy sour
cream. To serve, slice like a cake, including
garnishes with each portion.

PER SERVING: 340 CAL; 20G PROT; 12G TOTAL
FAT (1G SAT. FAT); 38G CARB; 0MG
CHOL; 1,120MG SOD; 7G FIBER; 4G SUGARS

Napa Cabbage Rolls

SERVES 4 30 MINUTES OR LESS

A hearty family dish, these East-Meets-West cabbage rolls come together very quickly and are ideal for cool-weather meals. Offer a piping hot soup to start, and conclude with fresh fruit and cheese.

8 large, unblemished outer leaves
Chinese cabbage (napa), rinsed
2 Tbs. vegetable oil
8 oz. thinly sliced mushrooms
1 1/2 cups (about 1/2 lb.) diced eggplant
1 12-oz. pkg. unseasoned ground
soy "meat"
2 tsp. minced garlic
2 tsp. dried oregano
Salt and freshly ground black pepper
to taste
2 cups pasta sauce
1 cup grated low-fat mozzarella

1. Preheat oven to 425F. Spray 9x12-inch
baking dish with nonstick cooking spray.

2. To prepare cabbage leaves, cut out and
discard triangular wedge at tough stem
end of each leaf, and set aside. Heat large
saucepan of water.

3. Heat oil in large skillet over medium
heat, and saute mushrooms, eggplant,
soy "meat," garlic, oregano, salt and pepper
7 to 10 minutes, or until mushrooms
and eggplant are tender. Stir in 1
cup pasta sauce, and reduce heat to
medium-low.

4. Place cabbage leaves in boiling water 2
minutes, or until slightly softened. Using
tongs, remove 1 leaf from water, and place
outer side down in baking dish. Spoon
about 1/3 cup "meat" mixture onto upper
portion of leaf, and roll leaf tightly over filling.
Place seam side down in baking dish.
Repeat with remaining ingredients until all
leaves are filled. Spoon remaining "meat"
mixture and pasta sauce over leaves, and
sprinkle with cheese.

5. Bake 10 to 12 minutes, or until cheese
has melted. Remove from oven, and serve.
PER SERVING: 350 CAL; 32G PROT; 13G TOTAL
FAT (2.5G SAT. FAT); 27G CARB; 10MG CHOL;
1,180MG SOD; 9G FIBER; 5G SUGARS

"Pigs" Under Wraps

SERVES 2 TO 4 30 MINUTES OR LESS

Inspired by the popular casual dish "pigs in blankets"--frankfurters wrapped in biscuit dough and then baked--this vegetarian version provides a snappy celebration of childhood with an Asian twist, Serve with potato salad or coleslaw, and potato or corn chips. Iced tea or tart lemonade makes the perfect beverage. For dessert? Ice cream pops.

4 soy "frankfurters"
8 egg roll wrappers (6 inches square)
1/2 cup sauerkraut
4 Tbs. relish
American-style mustard to taste
1 cup shredded low-fat mozzarella
cheese
3 Tbs. vegetable oil

1. Cook soy "frankfurters," or "franks,"
according to package directions.

2. Meanwhile, separate 2 egg roll wrappers
from package, and place flat on work
surface. Arrange 1/8 cup sauerkraut and 1
tablespoon relish on upper one-third of
wrapper. Using tongs, remove one "frank"
from saucepan, and place on wrapper below
sauerkraut. Place mustard on "frank,"
spread 1 tablespoon relish on other side,
sprinkle 1/4 cup cheese on "frank" and
wrap, rolling toward you, until filling is covered.
Moisten long edge with water to
seal. Repeat until used up.

3. Heat vegetable oil in large skillet over
medium heat. Pan-fry "frank" packets
until puffy and golden on all sides, 3 to 4
minutes. Using tongs, remove from heat, and
place on several layers of paper towels to
blot excess oil. Serve with mustard in zig-zag
line down center of egg roll wrapper.

PER SERVING: 410 CAL; 22G PROT; 16G TOTAL
FAT (3G SAT. FAT); 72G CARB; 10MG CHOL;
970MG SOD; 2G FIBER; 5G SUGARS

Udon Noodles with Gingered
Bok Choy

SERVES 4 30 MINUTES OR LESS

For this quick-as-a-snap vegetable dish, use
baby bok choy, if available. Otherwise,
substitute the mature heads.

8 oz. uncooked soba noodles
1/4 cup low-sodium soy sauce
1/4 cup mirin
2 Tbs. cornstarch
2 Tbs. vegetable oil, or more
as needed
8 oz. tempeh, cubed
8 oz. sliced mushrooms
1 Tbs. freshly grated ginger
1 Tbs. minced garlic
1 pound baby bok choy, rinsed,
trimmed and leaves separated
1/2 cup vegetable stock

1. Cook noodles according to package
directions. Drain, and set aside.

2. Meanwhile, combine soy sauce, mirin
and cornstarch in small bowl, stir well and
set aside.

3. Heat oil in large wok or skillet over
medium heat. When hot, add tempeh and
mushrooms, and stir-fry 3 to 4 minutes.
Add ginger, garlic and bok choy, and stir-fry
30 seconds. Add soy sauce mixture
and vegetable stock, and continue to
cook until bok choy is softened and mixture
thickens, about 2 minutes. Remove
from heat.

4. To serve, place portion of noodles on
individual plates, and top with portion of
bok choy and tempeh.

PER SERVING: 460 CAL; 22G PROT; 12G TOTAL
FAT (1G SAT. FAT); 61G CARB; 0MG CHOL;
710MG SOD; 8G FIBER; 9G SUGARS