30 minutes: speedy seasonal dishes to woo your sweetheart or feed the family

In many parts of the country, February means winter at its worst--cold snaps and icy days that seem to go on and on. That means you need several cheering dishes to brighten the day--and night. Treat friends or family to a round of empanaditas or chow mein for a casual feast. And delight that special someone with a "heart-y" hot sandwich.

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picks

HOT AND HEART-Y VALENTINE SANDWICHES

"MEATY" EMPANADITAS

CHEESE GRITS AND GREENS

GEORGE WASHINGTON PUDDING

"CHICKEN" CHOW MEIN

DILLED SPINACH-EGG CREPES</p> <pre> HOT AND HEART-Y VALENTINE SANDWICHES Serves 4 30 minutes or fewer Here's a heart- and hand-warming sandwich for a special winter lunch. Best of all, if you want to splurge, you'll have enough for extras or for leftovers the next day. Hot lemon tea and salad with vinaigrette add a tangy touch. How about a heart-shaped chocolate cake for dessert? 2 mini baguettes, about 5 oz. each 1 cup quartered artichoke hearts, well drained 4 pieces hearts of palm,

chopped 1/2 rod bell pepper, diced 2 Tbs. soy mayonnaise 3 Tbs. shredded low-fat mozzarella 2 Tbs. grated Parmesan cheese 1 tsp. dried onion flakes Salt and freshly ground black pepper to taste 1. Preheat oven to 425F. 2. Slice tops off baguettes about 1/4 inch down. Scoop out centers, and save for making breadcrumbs. Set baguettes aside on 2 sheets of foil, ready for wrapping. 3. Combine remaining ingredients in mixing bowl, and stir together to mix well. Spoon equal amounts of mixture into each baguette, put baguette tops on filling and wrap tightly in foil. 4. Bake about 10 minutes, or until cheese melts and baguettes are heated through. Unwrap, and serve hot. PER SERVING: 740 CAL; 21G PROT; 22G TOTAL FAT (5G SAT. FAT); 118G CARB; 10MG CHOL; 1,500MG SOD; 10G FIBER; 2G SUGARS </pre> <pre> "MEATY" EMPANADITAS Serves 2 30 minutes or fewer Love empanadas or empanaditas but don't like making dough? Refrigerator biscuits are the answer. These easy-to-assemble rolled sandwiches hit the spot in any weather and for any meal, even breakfast. (A word to the sodium-alert: The premade jumbo biscuits we found were high in sodium, so make these an occasional treat.) Fruit, yogurt and plenty of hot coffee or tea complement the meal. 1 bunch scallions, thinly sliced 6 oz. Tex-Mex seasoned soy "ground meat" 1 tsp. ground cumin 1/2 tsp. chili powder, or to taste 1/2 cup shredded low-fat cheddar cheese 3 Tbs. salsa plus extra for garnish 2 Tbs. snipped cilantro 1/4 cup raisins 1 pkg. jumbo buttermilk refrigerator biscuits 1. Preheat oven to 425F. Spray baking sheet with cooking spray. 2. Heat skillet, and spray with cooking spray. Saute scallions and "ground meat" 2 to 3 minutes. Spoon into mixing bowl, and stir in cumin, chili powder, cheese, 3 Tbs. salsa, cilantro and raisins. Scoop out 8 equal-sized portions, about 1/4 cup each, and set aside. 3. Dust work surface with flour, and roll out each biscuit to about a 6-inch round. Spoon portion filling onto half of biscuit, fold over other half and pinch edges to seal shut, using water if needed. Put onto baking sheet. Repeat. 4. Bake 12 to 15 minutes, or until golden. Remove from oven, garnish with salsa and serve hot. PER SERVING: 260 CAL; 10G PROT; 9G TOTAL FAT (2.5G SAT. FAT); 33G CARB; 0MG CHOL; 750MG SOD; 2G FIBER; 3G SUGARS </pre> <pre> CHEESE GRITS AND GREENS Serves 4 30 minutes or fewer Grits aren't just for Southern breakfasts. Add cheddar cheese and lots of garlic, spoon over hot greens, and you have a substantial meal. Wrap it up with a wedge of fruit tart. 1 lb. mixed greens, such as dandelion, mustard and collard greens, trimmed and well rinsed 1 Tbs. vegetable oil 4 cloves garlic, minced 1/2 cup quick-cooking grits 6 oz. shredded low-fat cheddar cheese Salt and freshly ground black pepper to taste Cajun seasoning to taste 1. Chop greens coarsely, and, with water still clinging to leaves, put in large pot. Steam over medium heat until wilted--a few minutes. Remove from heat, drain, and, when cool enough to handle, press greens to remove excess water. 2. Meanwhile, heat oil in large saucepan over medium heat. Cook garlic 2 to 3 minutes, or until fragrant. Add grits, and cook according to package directions. Stir in shredded cheese, salt and pepper, and continue stirring until cheese is melted throughout. 3. To serve, divide greens among 4 plates, and spoon grits mixture over top. Sprinkle with Cajun seasoning. PER SERVING: 220 CAL; 15G PROT; 7G TOTAL FAT 12G SAT. FAT); 25G CARB; 10MG CHOL; 310MG SOD; 3G FIBER; 3G SUGARS </pre> <pre> GEORGE WASHINGTON PUDDING Serves 6 30 minutes or fewer This pudding commemorates George Washington and his cherry tree, with layers of cherry flavorings throughout. It comes together quickly and may be served warm or chilled. 3/4 cup quick-cooking couscous 1 14-oz. pkg. lite silken soft tofu, drained 1 Tbs. honey or agave syrup 1/2 cup confectioners' sugar 1 tsp. vanilla extract,