30-minute recipes

Vegetarian Times, May, 2004

Veggie Kabobs on Couscous | Gorgonzola Gnocchi | Raspberry Chill Mango-Chutney Salad | Soba Noodles with Zucchini Ribbons | Mushroom-Chard Crepes

Veggie Kabobs on Couscous

SERVES 2 30 MINUTES OR LESS

Warmer days mean outdoor grilling,
though this entree cooks just as well under
your broiler or on a stovetop grill. If
you want to use charcoal, be sure to light
the coals at least half an hour before
cooking time. Use metal skewers because
bamboo skewers tend to char over hot
coals or under the broiler. This recipe provides
a guide, but you can vary your grilling
selection and the amount of teriyaki marinade
to suit your taste. Look for a teriyaki
marinade in the oriental foods section of
your market. Serve the kabobs with a
tossed green salad and something light for
dessert, such as a fruit sorbet.

1 cup quick-cooking couscous
4 oz. teriyaki-flavored baked tofu
8 large white mushrooms,
  stems on
1 zucchini, cut into wedges
10 cherry tomatoes
4 vegetarian "meatballs"
Teriyaki marinade to taste

Special equipment:
4 10- to 12-inch-long metal skewers

1. Bring a pot with 1 1/2 cups water to a
boil over medium heat, and stir in couscous.
Cook according to package directions.
Remove from heat, and set aside.

2. Preheat broiler or indoor grill, or, if using
an outdoor grill, be sure coals are
ready for cooking.

3. Cut tofu into 4 large pieces. Start
threading ingredients on skewers, beginning
with a mushroom, cap side first.
Alternate tofu, zucchini wedge and
tomato, ending with a mushroom, stem
end first. Repeat with second skewer. For
remaining skewers, use "meatballs" instead
of tofu. Place filled skewers on baking
sheet, and drizzle with teriyaki marinade
to taste.

4. Broil or grill skewers, turning after first
5 minutes of cooking, and drizzle with additional
teriyaki sauce. Cook for about 5
minutes more, or until mushrooms are
tender. Remove from heat.

5. To serve, spoon couscous on individual
plates, and top with 2 skewers per serving.

PER SERVING: 590 CAL; 39G PROT; 12G TOTAL
FAT (2G SAT. FAT); 87G CARB; 0MG CHOL;
500MG SOD; 10G FIBER; 8G SUGARS

Wine Suggestions

A glass of Pinot Noir (always the perfect wine for any dish) provides a delightful balance to the tangy teriyaki flavor of this dish. Try the King's Ridge Pinot Noir from Oregon. It's got a deep, rich, ruby-red color but is surprisingly mild.

Gorgonzola Gnocchi

SERVES 4 30 MINUTES OR LESS

A rich-tasting entree, this dish focuses on
contrasting textures and flavors for its
main effect A tart salad made with
arugula and tomatoes makes a fine pairing.
Serve this with an Italian-inspired dessert
such as a tiramisu or gelato.

3 Tbs. olive oil
1 onion, chopped
4 cloves garlic, chopped
1 green pepper, seeded and cut
  into strips
1 cup water-packed artichoke
  hearts, well-drained
1 cup green peas, fresh or frozen
  and thawed
1 lb. fresh or vacuum-packed gnocchi
4 oz. crumbled gorgonzola cheese
1/4 cup chopped parsley for garnish

1. Heat 2. tablespoons olive oil in a large
skillet over medium heat. Saute onion and
garlic until softened, for about 5 minutes.
Reduce heat to medium-low, and saute
pepper, artichoke hearts and peas for 10
to 12 minutes.

2. Meanwhile, bring a large pot of lightly
salted water to a boil over medium-high
heat, and cook gnocchi according to package
directions, or until gnocchi float to
surface. Remove from heat, drain, rinse
briefly under cold water and put in a large
serving bowl. Drizzle with remaining I tablespoon
olive oil.

3. To serve, spoon cooked vegetables over
gnocchi, sprinkle with gorgonzola and garnish
with parsley.

PER SERVING: 440 CAL; 14G PROT; 20G TOTAL
FAT (7G SAT FAT); 56G CARB; 25MG CHOL;
870MG SOD; 7G FIBER; 6G SUGARS

Wine Suggestions

The cheese in this pasta dish is spicy and salty, so you'll need a big, bold, Italian red to fully enjoy its flavor. The Poliziono Rosso di Montepulciano is an elegant wine that would be great with this dish.

Raspberry Chill

SERVES 4 30 MINUTES OR LESS

This snappy, user-friendly recipe comes together
in lust minutes, providing a cooling
bite for a heated main course. To gild the
lily, garnish this sweet with fresh raspberries
since they are coming into season.
Offer this with a fruity herbed tea and
vanilla cookies.

2 cups frozen raspberries
1 lb. pkg. lite silken tofu
1/4 cup vanilla soymilk
1/4 cup brown rice syrup
1 pint fresh raspberries for garnish
1/2 cup crushed pecans for garnish

1. Put frozen raspberries, tofu, soymilk
and brown rice syrup in blender, and
process until smooth.

2. Pour or spoon into serving dish or individual
compotes, and garnish with raspberries
and pecans before serving.

PER SERVING: 180 CAL; 7G PROT; 7G TOTAL
FAT (0.5G SAT. FAT); 26G CARB; 0MG CHOL;
95MG SOD; 5G FIBER; 13G SUGARS

Mango-Chutney Salad

SERVES 2 30 MINUTES OR LESS

A delightful luncheon dish, this light main-course
salad calls for a fruit- or vegetable-laden
quick bread or muffins or grilled
cheese sandwiches. And it allows for a
rich dessert such as a lemon or apple tart
with vanilla ice cream. Offer herbed tea as
a beverage.

5 oz. mixed spring greens, rinsed
  and dried
3 ripe mangoes, peeled and diced
1/2 cup chopped pecans
1 cup sliced water chestnuts
1 tsp. curry powder, or more to taste
2 Tbs. vegetable oil
4 Tbs. rice vinegar
1/4 cup plain nonfat yogurt
1/4 cup mango chutney
Shredded fresh ginger for garnish

1. Arrange greens in a salad bowl, and toss
with mangoes, pecans and water chestnuts.
Set aside.

2. Stir together curry powder, vegetable
oil, vinegar, yogurt and chutney to make a
thick, creamy dressing. Pour over salad
mixture, and toss to combine well. Garnish
with shredded ginger, and serve.

PER SERVING: 640 CAL; 10G PROT; 37G TOTAL
FAT (23G SAT. FAT); 80G CARB; 0MG CHOL;
80MG SOD; 14G FIBER; 49G SUGARS

Soba Noodles with Zucchini
Ribbons

SERVES 2 30 MINUTES OR LESS

Paring zucchini carefully produces a ribbon-like
effect that beautifies this main
dish. This Asian treat is both colorful and
flavorful, and it calls for fresh mangoes or
papayas for dessert.

4 oz. soba noodles
1 large zucchini
3 Tbs. low-sodium soy sauce,
  or to taste
3 Tbs. mirin, or to taste
1 tsp. cornstarch
1 Tbs. vegetable oil
1 Tbs. minced garlic
1 cup fresh edamame
1 cup sliced mushrooms
1 bunch thinly sliced scallions for
  garnish

1. Bring a large pot of water to a boil over
medium heat, and add noodles. Cook according
to package directions, drain and
run under cold water briefly. Set aside.

2. Use a sharp vegetable peeler, and carefully
slice zucchini into long, thin strips. Set
aside. Combine soy sauce, mirin and cornstarch
in a bowl, and set aside.

3. Heat oil in large skillet or wok over
medium-high heat. Stir-fry garlic for 30 seconds,
and add edamame, mushrooms, zucchini
and soy mixture, and stir-fry for about
30 seconds more, or until vegetables are
heated through. Remove from heat.

4. To serve, put equal portions of noodles
in individual bowls or on plates, and
spoon vegetables and sauce over top.
Garnish with scallions, and serve.

PER SERVING: 330 CAL; 20G PROT; 12G TOTAL
FAT (1G SAT FAT); 64G CARB; 0MG CHOL;
680MG SOD; 9G FIBER; 13G SUGARS