Autumnal delights: quick-and-easy fall fare

Better Nutrition, Oct, 2003

Baked Orzo with Zucchini

SERVES 6
30 MINUTES OR LESS

This simple dish comes together
in minutes and calls for a light soup
or tossed green salad and hot Italian
bread with olive oil for dunking.

2 cups dried tri-colored or plain orzo
2 Tbs. olive oil
2 tsp. minced garlic
1 large leek, thinly sliced
2 zucchini, thinly sliced
1 cup chunky marinara sauce
Salt and freshly ground black pepper
to taste
Pizza or Italian spice mix to taste
2 cups shredded low-fat mozzarella
1/2  cup grated Parmesan cheese

1. Preheat oven to 400F. Lightly oil
baking dish.

2. Heat water in covered saucepan.
When at a rapid boil, cook
orzo until almost tender, about 5
minutes.

3. Meanwhile, heat oil in skillet
over medium heat, and saute garlic,
leeks and zucchini about 10 minutes,
stirring often.

4. Drain orzo, and place in baking
dish. Stir in marinara sauce, salt
pepper and spice mix. Top with half
mozzarella.

5. Arrange zucchini and leeks on
top of cheese, and top with remaining
mozzarella.

6. Bake 15 minutes, or until mozzarella
melts. During last 5 minute
of baking, sprinkle with grate
Parmesan cheese.

PER SERVING: 410 CAL; 20G PROT; 18G TOTAL
FAT (7G SAT. FAT); 42G CARB; 25MG CHOL;
780MG SOD; 4G FIBER

Cheddar Cornmeal
Waffles

SERVES 4 TO 5
30 MINUTES OR LESS

Inspired by the Southwest, these
wholesome and temperate waffles
can turn fiery with plenty of
hot pepper sauce and a salsa
containing smoky chipotle chiles.

Waffles

3 large eggs
1 3/4 cups buttermilk or soymilk
2 Tbs. vegetable oil
1 cup all-purpose flour
2 1/2 tsp. baking powder
1/4 tsp. baking soda
1 tsp. salt
1 Tbs. sugar
1 cup fine cornmeal
1/2 cup shredded Cheddar or soy
cheese, plus extra for garnish
1/2 cup canned corn kernels, rinsed
Hot pepper sauce to taste
1/2 cup chopped fresh coriander,
for garnish
1 ripe avocado, diced, for garnish

Salsa

1 cup thinly sliced pitted black olives
1/2 cup canned corn kernels, rinsed
1 cup salsa
1 cup canned black beans, drained
and rinsed

1. Preheat waffle iron, and spray
with nonstick cooking spray.

2. Beat eggs well in mixing bowl,
and stir in buttermilk and oil. In
separate bowl, sift together flour,
baking powder, baking soda, salt
and sugar. Stir into egg mixture,
then stir in cornmeal, cheese, corn
kernels and hot pepper sauce.

3. Bake waffles according to manufacturer's
instructions.

4. To make salsa, stir all ingredients
together in small saucepan, and
bring to a boil over medium heat.
Cook 5 minutes, or until mixture
reduces slightly.

5. To serve waffles, place one on
plate, top with salsa mixture, and
garnish with cheese, coriander
and avocado.

PER SERVING: 570 CAL; 20G PROT;
23G TOTAL FAT (6G SAT. FAT)); 72C CARB;
145MG CHOL; 1490MG SOD; 10G FIBER

SERVES 2 30 MINUTES OR LESS

This is a basic, simple family brunch or lunch main dish that welcomes a side salad and toasted onion bagels. As with any omelet, you can vary the filling to suit the occasion, substituting fried potato cubes for the mushrooms and a generous sprinkling of minced parsley for the greens. Or you can give this dish an Asian flavor by using fresh coriander with the eggs and stir-fried bean sprouts accented with soy sauce for the filling.

12 oz. sliced portobello mushrooms
3 Tbs. olive oil
1 bunch greens such as watercress,
dandelion or arugula
6 large eggs
Salt and freshly ground black pepper
to taste
1/4 tsp. crushed red peppers, optional
1/2 cup grated fontina cheese

1. Wipe sliced mushroom caps with
damp towel, and scrape off and discard
black gills from underneath
caps. Heat large skillet, and, when
hot, add 2 tablespoons oil. Saute
portobello slices, cooking until
slightly soft but not browned, 5 to 7
minutes. Remove from beat, and
set aside.

2. Rinse greens well, shake off
excess water and chop into small,
uniform pieces.

3. Beat eggs in large mixing bowl,
and season with salt and pepper to
taste, plus crashed red pepper, if
using. Fold in grated cheese and
chopped greens.

4. Heat remaining oil in skillet.
When hot, pour in eggs, cooking
until bottom sets, tipping skillet so
uncooked eggs run to the pan.
When egg mixture is firm and
bottom is golden, heap portobello
slices on one side of omelet, and
flip other side over top to cover.
Slide onto serving plate or slice in
skillet, and serve.

PER SERVING: 580 CAL; 33G PILOT; 45G TOTAL
FAT (13G SAT. FAT); 12G CARB; 665MG CHOL;
460MG SOD; 4C FIBER

SERVES 6 30 MINUTES OR LESS

Using commercially packaged, precut, blanched potatoes and split red lentils speeds up the cooking of this typical Indian curry.

3 cups water
1 cup red lentils
1 tsp. brown sugar
1 tsp. ground turmeric
3 Tbs. vegetable oil
1 tsp. mustard seeds
1 dried red chili
1 tsp. cumin seeds
1 tsp. minced garlic
2 tsp. minced ginger
1 1/2 lb. precooked, pre-cut
baby potatoes
1/2 cup water stirred with 1 tsp. curry
powder, or more to taste, plus
1/2 cup additional water
1 cup frozen or fresh peas
Salt to taste
2 cups plain low-fat yogurt for garnish
3 Tbs. fresh coriander leaves
for garnish

1. Bring water to a boil in covered
saucepan over high heat. Rinse
and pick lentils clean. When
water begins to boil, stir in lentils,
brown sugar and turmeric, reduce
heat to medium and cook, stirring
occasionally, 20 to 25 minutes, or
until tender.

2. Heat oil in large skillet over medium
heat. Add mustard seeds, chili
and cumin seeds, and stir-fry about 1
minute, letting seeds crackle. Stir in
garlic and ginger, and cook 1
minute more. Add potatoes, and stir-fry
10 minutes, or until potatoes
brown. Add 1/2 cup water blended
with curry powder, and stir thoroughly.
Continue cooking and stirring
over medium heat until water
evaporates. Slowly add remaining 1/2,
cup water a bit at a time, just until
potatoes are tender. When lentils
are soft, stir them with peas and
potatoes. Add salt to taste. Serve, garnishing
each portion with yogurt
and fresh coriander.

PER SERVING: 380 CAL; 16G PROT; 9G TOTAL
FAT (2G SAT. FAT); 59G CARB; 5MG CHOL;
100MG SOD; 9G FIBER