30-minute recipes - fast food

Vegetarian Times, Nov, 2003

Oatmeal-Apple Waffles,

SERVES 4 TO 5

30 MINUTES OR LESS

A delightful way to launch the day, these
snappy waffles bring together the comforting
fall flavor of apples underscored by
the zing of lemon. Best accounts
include a side dish of applesauce and
bowls of ripe apples for later munching.

1 large apple, halved and unpeeled
2 large eggs, separated
1 cup apple juice
1/2 cup low-fat milk
1 tsp. lemon extract
Grated zest of 1 lemon
3 Tbs. vegetable oil
1 1/2 cups flour
1/2 tsp. salt
2 tsp. baking powder
1/3 cup rolled oats
1/3 cup oat bran
2 Tbs. granulated sugar
1 tsp. ground cinnamon, or
  to taste
2 to 2 1/2 cups applesauce
  for garnish

1. Heat waffle iron. Core and dice half
apple, keeping skin intact. Set aside diced
apple and half apple

2. Beat egg yolks in large mixing bowl until
frothy. Add apple juice, milk, lemon extract,
lemon zest and vegetable oil, and beat until
smooth. Sift flour with salt and baking powder,
and fold into egg mixture. Stir in oats, oat
bran, sugar, cinnamon and diced apple. Beat
egg whites until stiff, and fold into batter.

3. Spray hot waffle iron with nonstick
cooking spray. Ladle batter onto iron, and
cook according to manufacturer's directions
and to desired doneness. Remove
from iron, place cooked waffled on serving
place and repeat until all batter is used up.

4. To serve, garnish each waffle with 1/2
applesauce in center. Slice remaining half
apple very thinly, and garnish applesauce
or waffles with several apple slices.

PER SERVING: 440 CAL; 9G PROT; 12G TOTAL
FAT (1.5G SAT. FAT): 77G CARB; 85MG CHOL:
470MG SOD; 5G FIBER; 37G SUGARS

Pineapple with
Curried "Chicken"

SERVES 2

30 MINUTES OR LESS

Using the pineapple shells as serving
dishes adds a touch of glamour to this
unusual main course. The "chicken" and
pineapple filling will spill over the edges of
the shells as you fill them, but that gives a
sense of abundance. Stick to the fruit
theme through dessert, and offer a fruit
sorbet or chilled Mandarin oranges.

1 large pineapple, quartered with
  leaf end intact
2 Tbs. vegetable oil
1 onion, diced
1 6-oz. pkg. soy "chicken" strips
1 red pepper, seeded and diced
1 Tbs. curry powder, or to taste
1/4 cup vegetable stock or low-fat
  coconut milk
Salt and freshly ground black pepper
4 Tbs. dried peanuts for garnish
4 Tbs. cilantro leaves for garnish
Sprinkle of shredded coconut
  for garnish

1. Slice central core and all fruit from each
pineapple quarter, taking care not to cut
through shell or to disturb leaves on stem
end of each quarter. Discard core and two
hollowed-out pineapple quarters, and cut
pineapple chunks into cubes. Set aside.

2. Heat vegetable oil in large skillet over
medium heat. Saute onion 3 to 4 minutes.
and add "chicken" strips and diced red
pepper, Saute 3 to 4 minutes more, Stir in
curry powder, and add stock, stirring to
combine well. Season with salt and pepper,
and remove from heat.

3. Arrange pineapple quarters on individual
serving plates, and scoop equal portions
of curry mixture into each shell.
Garnish with peanuts, cilantro leaves and
shredded coconut.

PER SERVING: 490 CAL; 23G PROT; 27G TOTAL
FAT (2.5G SAT. FAT): 54G CARB: 0MG
CHOL; 270MG SOD; 12G FIBER; 36G SUGARS

Wine Suggestions

Some curries are more herbal than others--some
are spicier, some more aromatic, and
some are fruity-savory. The good news for
wine lovers is that you have many
options. For this dish, try the wines in the
Hunter Valley Reserve line from Australian
producer Lindemans. For white, try their Reserve
Bin Chardonnay and for red, taste their
Reserve Steven Vineyard Shiraz.

Four-Bean Bake

SERVES 6

30 MINUTES OR LESS

An inexpensive way to fuel up on zesty
beans with Southwestern flavors, this dish
works equally well heated on the stove,
with the cheese swirled throughout as it
melts. A complete meal, especially when
served with tortillas and a side of sliced
tomatoes, this dish calls only for herb tea
and a fruit sorbet for dessert.

2 Tbs. vegetable oil
1 large onion, diced
1 9-oz. pkg. soy "meatballs"
1 cup kidney beans, drained
  and rinsed
1 cup navy beans, drained and rinsed
1 cup garbanzo beans, drained
  and rinsed
1 cup black beans, drained and rinsed
2 cups chunky salsa
1 tsp. chili powder, or to taste
Salt and freshly ground black pepper
  to taste
1 8.5-oz. pkg. shredded soy cheese
1 cup (about 4 oz.) crushed taco chips
1 large avocado, diced, for garnish

1. Preheat oven to 425F.

2. Heat oil in large skillet over medium heat.
Saute onion until translucent, about 5 minutes.
Add "meatballs," and saute 2 to 3 minutes
more. Remove from heat, and set aside.

3. Combine beans in 2-qt. baking dish. Stir
in 1 cup salsa, chili powder, salt and pepper.
Stir in onions and "meatballs" and top
with shredded cheese.

4. Bake 10 to 12 minutes, or until mixture
is heated through. Remove from oven,
spoon remaining 1 cup salsa over cheese,
sprinkle crushed taco chips on salsa and
garnish with diced avocado.

PER SERVINNG: 520 CAL; 26G PROT; 19G TOTAL
FAT (2.5G SAT FAT); 62G CARB; 0MG
CHOL; 1,160MG SOD; 15G FIBER; 7G SUGARS

Wasabi-Seasoned "Beef" on
Soba Noodles

SERVES 2

30 MINUTES OR LESS

The fiery bite of wasabi is a favorite one in
the Japanese kitchen, but proceed with
caution: An overdose of wasabi can cause
eyes to water. Wasabi powder or paste is
readily available at most supermarkets.
Chilled beer, hot sake or green tea make
for suitable beverages. And for dessert,
keep it simple with fresh fruit.

2 oz. soba noodles
2 Tbs. vegetable oil
6 oz. soy "beef" strips
1/4 cup water
1/4 cup low-sodium soy sauce
1 Tbs. cornstarch
2 Tbs. mirin
1 Tbs. wasabi paste, or to taste
1 tsp. sesame oil
5 oz. shelled, cooked edamame
1 Tbs. sesame seeds for garnish

1. Bring pot of water to a boil over
medium-high heat, and cook soba
noodles according to package directions.
When tender, remove from heat, drain
and set aside.

2. Heat oil in large wok or skillet, and stir-fry
"beef" strips until lightly browned, 2 to
3 minutes. Meanwhile, mix together water
and soy sauce, and stir in cornstarch until
smooth. Add mirin, wasabi paste and
sesame oil.

3. Add edamame to wok, and stir-fry 1
minute. Add water mixture, and stir-fry 2
to 3 minutes more until mixture thickens
slightly. Remove from heat.

4. To serve, place equal portions of
noodles on two plates, and top with equal
portions "beef" stir-fry. Garnish with
sesame seeds.

PER SERVING: 420 CAL; 25G PROT: 22G TOTAL
FAT (2G SAT. FAT); 42G CARB; 0MG
CHOL; 1,270MG SOD; 4G FIBER; 6G SUGARS

Gnocchi with Soy "Bacon"
on Chard

SERVES 4

30 MINUTES OR LESS

The flavors of blue cheese and "bacon"
embellish this simple pasta meal. Begin
with a hot soup, such as minestrone, and
offer hot Italian bread with the pasta--ending
the meal with custard.

16 oz. fresh gnocchi
1 bunch chard (about 8 oz.), end
  trimmed
2 Tbs. vegetable oil
1 Tbs. minced garlic
1/3 cup white wine, or more as needed
4 oz. crumbled blue cheese
1/3 cup soy "bacon" bits, or more
  to taste
1 Tbs. margarine

1. Bring large pot of lightly salted water
to a boil over medium-high heat. Add
gnocchi, and cook according to package
directions, or until all gnocchi float to
surface. Remove from heat, drain and
set aside.

2. Stack chard leaves on top of each other,
roll up crosswise into loose bundle and
slice thinly. Heat vegetable oil in large
skillet over medium heat, and saute garlic
2 to 3 minutes. Add chard, and saute 2
minutes. Add wine, cover skillet and steam
3 to 4 minute, or until chard is tender but
not limp. Remove chard from skillet, and
place in serving dish.

3. Spoon gnocchi on chard, and sprinkle
with blue cheese and soy "bacon" bits.
Add margarine to skillet, and heat over
high heat. When melted, spoon margarine
and any remaining pan juices over gnocchi,
and serve.

PER SERVING: 480 CAL; 18G PROT; 24G TOTAL
FAT (7G SAT. FAT); 47G CARB; 30MG
CHOL; 1,290MG SOD; 5G FIBER; 1G SUGARS

Sauteed Cole Slaw
on Noodles

SERVES 6

30 MINUTES OR LESS

Packaged broccoli slaw--a mixture of
shredded broccoli, carrots and red cabbage--is
sold in the produce section of
most markets. But if you can't find it, use
the equivalent amount of shredded cabbage
alone, or shredded cabbage and
shredded carrots. Serve the slaw on the
noodles, or vary the presentation by tossing
both slaw and noodles together. Consider
something decadent for dessert
such as a wedge of cheesecake.

8 oz. wide noodles
2 Tbs. vegetable oil
1 large onion, diced
6 oz. seitan, cubed
1/3 cup apple juice, or more
  as needed
12 oz. broccoli slaw
1/2 tap. celery seeds
Salt and freshly ground black pepper
  to taste

1. Bring large pot of lightly salted water to
a boil over medium-high heat. Cook
noodles according to package directions,
or until tender. Remove from heat, drain,
rinse and drain again. Set aside.

2. Meanwhile, heat vegetable oil in large
skillet, and saute onion until just golden,
about 5 minutes. Add seitan to skillet,
and saute 2 to 3 minutes, or until just
golden. Add apple juice and slaw mixture,
and cook until slaw softens, 5 to 7
minutes. Stir in celery seeds, salt and
pepper. Remove from heat, and serve
over noodles.

PER SERVING: 260 CAL; 17G PROT; 7G TOTAL
FAT (1G SAT. FAT); 35G CARB; 45MG CHOL;
170MG SOD; 4G FIBER; 6G SUGARS