30-minute recipes - fastfood

Vegetarian Times, Dec, 2003

Parmesan "Chicken" on Muffins / Cauliflower-and-Zucchini-Stuffed Mushrooms / "Steak" and Bake Cream of Tomato Soup / Cornmeal-Fruit Pudding / Orzo-Ricotta Bake

Parmesan "Chicken" on Muffins

SERVES 4                 30 MINUTES OR LESS

Use the popular sandwich-sized English
muffins as the base for an Italian-inspired
topping. Accompany this dish with a vegetarian
minestrone soup, and conclude the
meal with hot apple pie.

4        thin slices eggplant, about
   1 1/2 oz. each
2        Tbs. olive oil
1        Tbs. minced garlic
6        oz. soy "chicken" strips
8        Tbs. spaghetti sauce
2        extra-large English muffins, split
         in half
2        Tbs. soy margarine
3        oz. oil-packed sun-dried tomatoes
         Seasoning salt to taste
4        slices low-fat mozzarella cheese,
         about 1 1/2 oz. each
4        Tbs. freshly grated Parmesan cheese

1. Preheat oven to broil. Line baking sheet
with foil, and set aside.

2. Arrange eggplant slices on baking sheet,
brush with 1 tablespoon olive oil and broil
about 7 minutes, turning once, until eggplant
is tender and just browned. Remove from
oven, and set aside. Reduce heat to 425F.

3. Heat remaining 1 tablespoon oil in
large skillet over medium heat.
Saute garlic and "chicken" strips
for 2 to 3 minutes, or until chicken
turns golden and is heated through.
Stir in 4 tablespoons spaghetti sauce.
Remove from heat, and set aside.

4. Arrange muffin halves on baking
sheet. Spread 1 1/2 teaspoons margarine
on each muffin half. Place pieces of sun--dried
tomatoes, and spread 1 tablespoon
spaghetti sauce on each muffin half. Place
eggplant slices on sauce, top with portion
of "chicken" strips spread equally among
muffins, and sprinkle with seasoning salt.
Top each muffin with slice of mozzarella
and Parmesan cheese.

5. Arrange muffins on baking sheet, and
place in oven. Cook for 7 to 10 minutes,
or until cheese melts and bubbles.

PER SERVING: 440 CAL; 26G PROT; 26G TOTAL
FAT (8G SAT. FAT)5 29G CARB; 25MG
CHOL; 760MG SOD; SG FIBER; 3G SUGARS

Wine Suggestions

"Chicken" is usually paired with a white wine, but with the combination of tomato sauce, sun-dried tomatoes and Italian cheese, a medium Italian red such as a Tuscan Sangiovesi like Torre Spina or an Ecco Domani would be ideal. And if you just can't drink red, a Pinot Grigio Luna di Luna or Santo Margherita are bath good choices.

Cauliflower-and-Zucchini-Stuffed
Mushrooms

SERVES 4                 30 MINUTES OR LESS

Giant portobello mushroom caps contain a
savory vegetable mixture with flavors bolstered
by goat cheese and soy "bacon" bits.
As a supper or luncheon entree, this goes
well with a light lemon custard for dessert.
If you want an appetizer to augment the
meal, consider serving a vegetarian mushroom
soup garnished with croutons.

2       cups cauliflower florets
2       Tbs. vegetable oil
2       large zucchini, stemmed, quartered
        lengthwise and thinly sliced
4       large portobello mushroom caps
        (about 5 oz. each), stemmed and
        gills removed

Seasoning salt to taste
4       Tbs. soy "bacon" bits
4       oz. crumbled goat cheese
2       Tbs. soy mayonnaise

1. Preheat oven to 425E Line large baking
sheet with foil.

2. Place cauliflower florets in large
saucepan with water to cover, and bring
to a boil over high heat. Cook for about 5
minutes, remove from heat and drain.

3. Heat vegetable oil in large skillet
over medium heat, and saute
zucchini for 5 to 7 minutes,
or until slices begin to
brown. Add cauliflower florets,and saute for
2 minutes.

4. Spray tops and bottoms of mushroom
caps with nonstick cooking spray, and
sprinkle with seasoning salt to taste. Place
on large baking sheet, underside up.

5. Place vegetables in mixing bowl, and
toss with soy "bacon" bits, goat cheese
and soy mayonnaise. Mound on mushroom
caps, dividing mixture evenly.

6. Bake about 10 minutes, or until cheese
begins to brown. Remove from oven,
and serve.

PER SERVING: 230 CAL; 11G PROT; 18G TOTAL
FAT (5G SAW FAT); 9G CARB; 15MG
CHOL; 380MG SOD; 4G FIBER; 4G SUGARS

"Steak" and Bake

SERVES 4                 30 MINUTES OR LESS

Perfect partners, new potatoes and Swiss
cheese spiked with a hint of Dijon-style
mustard complement the soy "steak"
strips for a hearty main course. To start,
try a chunky vegetable soup, and pair the
entree with crusty French bread, Sliced
apples and pears should be dessert.

1       lb. baby potatoes, white,
        red-skinned orYukon gold
3       Tbs. olive oil
2       medium-sized leeks, rinsed and
        thinly sliced widthwise
1       Tbs. minced garlic
6       oz. soy "steak" strips
8       oz. shredded low-fat Swiss, such
        as Jarlsberg, or soy cheese
1       Tbs. Dijon-style mustard
        Salt and freshly ground black
        pepper to taste
1/4     cup chopped parsley for garnish

1. Preheat oven to 450E

2. Rinse potatoes, and place in large
saucepan with water to cover. Cover pan,
bring to a boil over high heat and cook
until tender, for 12 to 15 minutes. Remove
from heat, and drain.

3. Meanwhile, heat 2 tablespoons oil in
large skillet over medium-high heat, and
saute leeks and garlic for 5 to 7 minutes,
or until leeks start to brown. Add "steak"
strips, and saute for 5 minutes more.

4. Heat remaining I tablespoon oil in skillet
over medium heat. Slice potatoes in half,
and add to skillet. Saute for 2 to 3 minutes,
or until potatoes start to brown.

5. Meanwhile, toss "steak" mixture with
shredded cheese and mustard, and season
with salt and pepper. Add potatoes, and
place mixture into 2-quart baking dish.
Sprinkle with more freshly ground pepper,
if desired.

6. Bake for 10 to 12 minutes, or until
cheese melts. Remove from oven, garnish
with parsley and serve.

PER SERVING: 380 CAL; 25G PROT; 16G TOTAL
FAT (5G SAT EAT); 31G CARB; 20MG
CHOL; 730MG SOD; SG FIBER; 3G SUGARS