Heart smart: wholesome breakfast, lunch and dinner - Food: easy and healthful recipes

Better Nutrition, Feb, 2004

Shiitake-Tofu Scramble

SERVES 2
30 MINUTES OR LESS

This hearty breakfast dish is a
good source of riboflavin, selenium,
zinc, vitamin C, vitamin [B.sub.12]
and vitamin D.

1 large egg
4 large egg whites
1/4 tsp. thyme
1/4 tsp. salt
1/4 tsp. black pepper
1 tsp. olive oil
1/4 cup minced scallion
1/4 cup diced red bell pepper
3 oz. firm tofu, diced
  (about 1/2 cup)
2 fresh shiitake mushrooms,
  stems discarded and caps
  coarsely chopped
2 Tbs. grated Parmesan cheese

1. In a small bowl, beat together the
whole egg, egg whites, thyme, salt
and black pepper.

2. In an 8-inch nonstick skillet, heat
the oil over medium heal. Add the
scallion, bell pepper, tofu and shiitakes,
and cook, stirring, until the
tofu is just beginning to brown,
about 2 minutes.

3. Add the beaten egg mixture.
Immediately sprinkle on the
Parmesan cheese, and cook, stirring
with a wooden spoon, until
the eggs form soft curds, 1 to
2 minutes.

PER SERVING: 165 CAL; 16G PROT; 7.9G TOTAL
FAT (2.5G SAT. FAT); 7G CARB; 111MG CHOL;
567MG SOD; 1G FIBER

Shiitake Mushroom Burgers

SERVES

Packed with fiber, niacin, riboflavin,
selenium, and vitamin D,
these burgers make a tasty noontime
meal.

1/2 cup dried shiitake mushrooms
1 cup boiling water
3 slices (1 oz. each) firm
  sandwich bread
1 lb. fresh shiitake mushrooms,
  stems discarded and caps quartered
3 tsp. olive oil
1 small onion, finely chopped
1 carrot, finely chopped
3 cloves garlic, minced
2/3 cup bulgur
3/4 tsp. salt
1/2 tsp. rosemary, minced
3 oz. part-skim mozzarella, shredded

1. In a small heatproof bowl, combine
the dried mushrooms and
the boiling water, and let stand for
20 minutes or until softened.
Reserving the soaking liquid,
scoop out the dried mushrooms
and finely chop. Strain the soaking
liquid through a coffee filter
or paper towel-lined sieve.

2. In a food processor, process the
bread until finely crumbed. Set
the breadcrumbs aside. Add the
fresh mushrooms to the processor,
and process until finely chopped.

3. In a large nonstick saucepan, heat
2 teaspoons of the oil over low heat.
Add the onion, carrot and garlic,
and cook, stirring frequently, until
the onion is tender, about 7 minutes.
Add the fresh mushrooms and
reconstituted dried mushrooms,
and stir mixture to combine.

4. Add the bulgur, salt, rosemary
and mushroom soaking liquid.
Increase the heat to medium,
cover and cook, stirring occasionally,
for 10 minutes. Uncover, and
cook until the bulgur is tender and
the liquid has been absorbed, 5 to
7 minutes.

5. Transfer the bulgur mixture to a
large bowl. Let cool to room temperature.
Stir in fire breadcrumbs
and mozzarella.

6. In a large nonstick skillet, heat
the remaining 1 teaspoon oil over
medium heat. Shape the mushroom
mixture into 4 patties. Cook
until crusty and heated through,
about 3 minutes per side.

PER SERVING: 305 CAL; 12G PROT; 8.3G TOTAL
FAT (3G SAT. FAT); 49G CARB; 12MG CHOL;
674MG SOD; 8G FIBER

Shrimp Stir-Fry with
Shiitake & Asparagus

SERVES 4

This delectable entree is the centerpiece
of the perfect dinner--plus,
it's chock-full of heart-healthy
nutrients including selenium, vitamin
[B.sub.12] and vitamin D.

3 Tbs. reduced-sodium
  soy sauce
3 Tbs. fresh lemon juice
1 tsp. dark sesame oil
1 tsp. cornstarch
3/4 lb. medium shrimp,
  shelled and deveined
1 Tbs. olive oil
4 scallions, cut into 1-inch
  lengths
2 cloves garlic, finely chopped
1 Tbs. minced fresh ginger
1/2 lb. asparagus, cut on the
  diagonal into 1-inch lengths
1/2 lb. shiitake mushrooms,
  stems discarded and caps
  quartered
1/4 tsp. salt

1. In a medium bowl, combine the
soy sauce, lemon juice, sesame oil
and cornstarch. Add the shrimp,
tossing to coat. Cover and refrigerate
for 30 minutes.

2. In a large nonstick skillet, heat
the olive oil over medium heat.
Add the scallions, garlic and ginger,
and stir-fry, until softened,
about 1 minute. Add the asparagus,
mushrooms and salt, and stir-fry,
until the asparagus are crisp-tender,
about 4 minutes.

3. Reserving the marinade, add
the shrimp to the pan, and stir-fry
until the shrimp are beginning to
urn pink but are not opaque,
about 3 minutes. Add the reserved
marinade, and cook, stirring, until
he shrimp are opaque throughout
and the sauce is slightly thickened,
about 1 minute.

PER SERVING: 176 CAL; 19G PROT; 6G TOTAL
FAT (0.9G SAT. FAT); 10G CARB; 119MG CHOL;
681MG SOD; 2G FIBER

Brown Rice & Wild
Mushroom Pilaf

SERVES 4

An excellent source of fiber, niacin,
selenium, thiamin, vitamin [B.sub.6] and
vitamin D.

1/2 cup dried porcini mushrooms
2 1/2 cups boiling water
2 tsp. olive oil
1 small onion, finely chopped
1/2 lb. fresh shiitake mushrooms,
  stems discarded and caps
  thinly sliced
1 cup brown rice
3/4 tsp. salt
1/2 tsp. rubbed sage
1 10-oz. pkg. frozen peas, thawed
1/2 cup grated Parmesan cheese

1. In a small heatproof bowl, combine
the dried porcini and the boiling
water, and let stand for 20 minutes
or until softened. Reserving the
soaking liquid, scoop out the dried
mushrooms, and coarsely chop.
Strain soaking liquid though a coffee
filter or a paper towel-lined sieve.

2. Preheat oven to 350F. In a nonstick
Dutch oven, heat the oil over
medium heat. Add the onion, and
cook, stirring occasionally, until the
onion is golden brown, about 7 minutes.
Add the fresh shiitakes, and
cook, stirring frequently, until mushrooms
are tender, about 5 minutes.

3. Add the brown rice, stirring to
coat. Add the chopped dried mushrooms,
the reserved soaking liquid,
the salt and sage, and bring to a boil.
Cover, place in oven and bake 40
minutes, or until the rice is tender
and the liquid has been absorbed.

4. Strir in peas and Parmesan, and
return to tire oven until the peas are
heated through, about 3 minutes.

PER SERVING: 394 CAL; 18G PROT; 8.2G
TOTAL FAT (3.1G SAT. FAT); 63G CARB; 10MG
CHOL; 769MG SOD; 9G FIBER