Lemon aid: when life give you lemons, make these delectable dishes - recipes - includes related glossary and related information on lemons - Cover Story

Vegetarian Times, May, 1995

American have traditionally had few uses for the lemon. Sure, we make lemonade and put slices in iced tea, but for a long time, lemons have been little more than garnish on our plates. But with the rise in low-fat cooking, lemons have become more popular, thanks to their ability to add sparkle and freshness to hundreds of otherwise bland dishes. Lemons add a clean yet complex flavor to dishes formerly laden with salt and/or fat.

To prove it, we offer eight low-fat main-dish and side-dish recipes that sparkle with lemon.

Lemony Light

Omelet with Fresh

Vegetables

This light, puffy omelet is made colorful with broccoli and red pepper.

3 egg whites 1/8 tsp. cream of tartar 1/8 tsp. white pepper 8 oz. egg substitute (to equal

4 eggs) (see glossary) 2 tsp. toasted sesame seeds Grated peel of 1 lemon 1 tsp. sesame oil 1 cup halved broccoli florets 1/2 cup red bell pepper cut in short

strips 9 cup sliced onion 2 Tbs. vegetable broth or water Lemon wedges and parsley for

garnish (optional)

Preheat oven to 325 degrees. In a medium bowl of a mixer, beat egg whites with cream of tartar and white pepper until soft peaks form. Fold in egg substitute. Gently stir in half the sesame seeds and half the lemon peel.

Spray a 10-inch nonstick skillet with cooking spray, or rub with a small amount of oil. Pour egg mixture into skillet; cook over medium heat about 5 minutes, or until underside is lightly browned. Place in oven until top is set, about 6 or 7 minutes.

In a separate skillet, heat sesame oil. Add broccoli, red pepper and onion; saute 2 to 3 minutes. Add broth or water; saute until vegetables are crisp-tender and liquid evaporates, 2 to 3 minutes more. Stir in remaining sesame seeds and lemon peel.

Remove omelet from oven. Loosen around edges with rubber scraper. Make a cut (not quite through) across center. Slip out onto large serving platter.

Spoon vegetable mixture onto one half of omelet and fold other half over vegetables (mixture is puffy but will hold a folded shape if pressed lightly and held in place a few seconds). Garnish with lemon wedges and parsley if desired. Makes 3 servings.

PER SERVING: 99 CAL; 12G PROT.; 2G FAT; 0 CHOL.; 7G CARB.; 183MG SOD.; 2G FIBER; OVO-LACTO.

Zesty Spinach-Stuffed

Pasta Shells

10 oz. fresh or frozen spinach

leaves 1 cup chopped mushrooms 1 large clove garlic, minced 1 Tbs. olive oil 1 cup cooked orzo (see glossary) 1/3 cup low-fat or nonfat ricotta cheese 2 Tbs. plus 1 tsp. grated Parmesan

cheese Grated peel and juice of 1 lemon

(about 3 Tbs. juice) 6 oz. large pasta shells (about 20) 1 3/4 cups prepared spaghetti sauce

In skillet over high heat, steam fresh spinach until wilted in water that clings to leaves from rinsing; drain. Rinse with cold water and squeeze out excess liquid. Chop spinach; you should have about I cup. If using frozen spinach, thaw, drain and squeeze dry; measure out 1 cup.

In same skillet, saute mushrooms and garlic in olive oil 2 to 3 minutes. Add spinach and cook 1 to 2 minutes longer; cool. Add orzo, ricotta cheese, 2 tablespoons Parmesan cheese and lemon peel; mix well. Set aside. Add lemon juice to large pot of boiling water; add pasta shells and cook until tender, 10 to 12 minutes; drain. Rinse with cold water and drain again.

Preheat oven to 375 degrees. Spray a 12- by 8- by 2-inch baking dish with cooking spray. Pour I cup spaghetti sauce into baking dish. Spoon about 1 1/2 tablespoons spinach mixture into each shell; arrange on sauce in baking dish. Spoon remaining 3/4 cup spaghetti sauce over shells. Sprinkle remaining 1 teaspoon Parmesan cheese over top of sauce and shells. Bake until heated, about 25 minutes. Makes about 7 servings.

PER SERVING: 223 CAL., 9G PROT.; 5G FAT; 34G CARB.; 6MG CHOL.; 278MG SOD.; 4G FIBER. OVO-LACTO

Macaroni Salad with

Lemony Dressing

Here's an updated macaroni salad with a lemony honey-mustard dressing.

4 oz. elbow macaroni Grated peel and juice of 1 lemon

(about 3 Tbs. juice) 2 Tbs. canola or olive oil 1 Tbs. prepared honey mustard or

raspberry honey mustard 1 Tbs.honey 1 large clove garlic, minced 1 cup cooked kidney beans 1 cup cooked small white or Great

Northern beans 1/2 cup diced yellow or red bell

pepper, or a combination 1/2 cup sliced green onions

Cook macaroni until tender, 6 to 8 minutes; drain. Rinse with cold water; drain again.

In bowl, whisk together lemon peel and juice, oil, mustard, honey and garlic. Stir in macaroni, beans, pepper and onions. Serve at room temperature, or cover and chill. Makes 6 servings.

PER SERVING: 215 CAL.; 7G PROT.; 5G FAT; 32G CARB.; 0 CHOL.; 34MG SOD.; 4G FIBER. VEGAN/OVO-LACTO

Double Citrus,

Pineapple and Pasta

Salad

This light and lemony salad is great served with a spicy main dish.

2 1/2 cups (6 oz.) uncooked rotini

(corkscrew-shaped) pasta 8-oz. can pineapple chunks in

unsweetened pineapple juice 2 Tbs. canola oil 2 Tbs. honey Grated peel of 1/2 lemon Juice of 1 lemon (about 3 Tbs.) 1 orange, peeled, cut in slices

crosswise and quartered 1 cup frozen peas, thawed 2 Tbs. dry-roasted sunflower

seeds

In saucepan, cook pasta in boiling water until just tender, 7 to 9 minutes; drain. Rinse with cold water; drain again.