30 minutes: fast, fresh fall fare that's perfect for people on the run

Vegetarian Times, Nov-Dec, 2004

In our modern world, where everyone moves in overdrive, home cooks rely on meals that can get to the table fast. But there's no reason to forgo flavor far speed. These quick-time recipes produce meals in minutes that are packed with taste. From tempting pecan pancakes--bright start to any morning--to a gingery stir-fry with noodles, there's not a bland bite in sight.

NUTTY PANCAKES

Serves 4

30 minutes or fewer

The pecans add texture, and the dates add nuggets of sweetness for a delicious fall breakfast dish. Warmed maple syrup is your best garnishing bet. Accompany these with sliced fresh pears or apples, and herbal tea.

2 large eggs, well beaten
1 1/2 cups low-fat ricotta cheese
1/2 cup all-purpose flour
1/2 tsp. salt
2 tsp. baking powder
1 Tbs. sugar
1 cup toasted, crushed pecans
1/2 cup chopped dates

1. Stir together eggs and ricotta in
large mixing bowl, and stir in flour,
salt, baking powder and sugar.
Fold in pecans and dates.

2. Heat large nonstick skillet or
griddle, and spray with nonstick
cooking spray. Spoon batter by
1/3 cupfuls onto hot surface, pressing
lightly with spatula to flatten slightly.
Cook 3 to 5 minutes on one side.
Turn, and cook on second side until
golden brown. Repeat, spraying pan
as needed, until batter is used up.

3. Remove from heat, and serve.

PER SERVING: 470 CAL; 16G PROT; 28G TOTAL FAT
(5G SAT. FAT); 41G CARB; 130MG CHOL; 650MG
SOD; 5G FIBER; 23G SUGARS

CHEESE-AND-GREENS MELT

Serves 6

30 minutes or fewer

This sturdy dish combines fall's hearty greens with a creamy cheese sauce to form a complete meal. Try it with heated Italian focaccia bread, and stewed fruits for dessert.

1 bunch mustard greens,
  trimmed and rinsed
1 bunch chard, trimmed
  and rinsed
1 Tbs. vegetable oil
2 cups cannellini beans,
  drained and rinsed
1 Tbs. minced garlic
1/2 cup sunflower seeds
1/2 cup soy "bacon" bits
1 12.3-oz. silken soft tofu
1/2 cup unflavored soymilk
1 7-oz. pkg. shredded soy
  cheddar cheese
1 sweet red pepper, diced,
  for garnish

1. Put greens into large
saucepan, leaving rinse water on
leaves. Cover, and steam over
medium heat until completely
wilted. Using tongs, put greens
into colander. Drain, squeeze
out excess water with hands
and chop coarsely.

2. Heat oil in large skillet,
and saute beans and garlic
5 minutes. Add sunflower
seeds, "bacon" bits and greens.
Cook 5 minutes more.

3. Put tofu and soymilk in
blender, and puree until
smooth. Pour into saucepan,
add cheese and heat until
cheese melts.

4. Put greens mixture on
individual plates, top with
cheese sauce and garnish with
diced red pepper.

PER SERVING: 370 CAL; 27G PROT;
16G TOTAL FAT (1G SAT. FAT); 33G
CARB 0MG CHOL; 1,130MG SOD;
10G FIBER; 4G SUGARS

SWEET POTATO HASH

Serves 4

30 minutes or fewer

A colorful fall dish, this mixture has a sweet accent from the dried fruit. It makes a perfect brunch or casual supper dish. Add a tart green salad as an accompaniment, and conclude with a light citrus sorbet.

2 1/2 Tbs. vegetable oil
2 sweet potatoes,
  unpeeled and cubed
1 sweet onion, diced
1 green bell pepper,
  seeded and diced
8 oz. crumbled soy
  "sausage"
1 cup egg substitute,
  beaten
1/2 cup raisins, dried cherries
  or dried cranberries
Salt and freshly ground
  black pepper to taste

1. Heat oil in large skillet over
medium heat, and saute
potatoes about 5 minutes.
Add onion and green pepper,
and saute about 7 minutes
more. Remove vegetables
from skillet.

2. Heat remaining
1/2 tablespoon oil in skillet
over medium-low heat; add
crumbled "sausage" and
brown, about 3 minutes.
Return vegetables to pan,
and stir in egg substitute,
dried fruit, salt and pepper.
Cook until egg substitue
firms, and serve hot.

PER SERVING: 350 CAL; 20G PROT;
15G TOTAL FAT (1G SAT. FAT); 35G
CARB; 0MG CHOL; 380MG SOD; 5G
FIBER; 14G SUGARS

OODLES OF GINGERY NOODLES

Server 4

30 minutes or fewer

Nothing beats good eating like a quick stir-fry, and this gingery concoction is a winner.

Chilled Asian beer and ice cream round out the meal.

1 8-oz. pkg. somen
  noodles
1 1/2 Tbs. vegetable oil
8 oz. extra-firm tofu, cubed
1 Tbs. grated fresh ginger
1 Tbs. minced garlic
2 bunches watercress,
  trimmed
2 Tbs. cornstarch mixed
  with 3 Tbs. water
4 Tbs. low-sodium say
  sauce
3 Tbs. hoisin sauce
2 Tbs. sesame seeds as
  garnish
1 Tbs. sesame oil as
  garnish

1. Heat large pot of water
to boiling, and cook
noodles according to
package directions. Drain,
and set aside.

2. Meanwhile, heat oil in
large skillet or wok over
medium heat. Stir-fry
tofu until golden, about
7 minutes. Add ginger and
garlic, and stir-fry 2 minutes.
Add watercress, cornstarch
mixture, soy sauce, and hoisin
sauce. Cover, and steam
3 minutes, or until watercress
wilts and sauce thickens.

3. Stir noodles into tofu
mixture, and stir-fry
2 minutes. Put in serving
dish; garnish with sesame seeds
and drizzles of sesame oil.

PER SERVING: 490 CAL; 17G PROT;
13G TOTAL FAT (1.5G SAT. FAT); 75G
CARB; 0MG CHOL; 1,000MG SOD;
5G FIBER; 2G SUGARS

APPLE-POTATO-"SAUSAGE" SAUTE

Serves 4

30 minutes or fewer