Dash & dine: fare for the fast lane - Food: easy and healthful recipes

Better Nutrition, March, 2004

Mushroom "Burgers"

SERVES 4 30 MINUTES OR LESS

These hearty, healthful "burgers"
get an unexpected crunchiness
from the addition of oat bran. The
burgers call for such accompaniments
as a tossed spinach salad garnished
with crumbled cheese or
garlicky croutons and a simple custard
or pudding for dessert. Instead
of wine, you might pair these with a
flavorful stout ale.

1 1/2 cups cubed mushrooms (5 oz.),
preferably portobellos
3 extra-large eggs, beaten
1/2 cup oat bran
8 oz. low-fat Swiss cheese,
  such as Jarlsberg, shredded
1/2 cup chopped parsley
Salt and freshly ground black
  pepper to taste
3 Tbs. vegetable oil for pan-frying
Parsley leaves for garnish
Shredded cheese for garnish, optional

1. Combine mushrooms, beaten
eggs, oat bran, shredded cheese,
parsley, salt and pepper in large
mixing bowl. Shape mixture by
hand, pressing ingredients together
into burgers.

2. Heat large skillet over medium
heat. When hot, add 2 tablespoons
oil, place several burgers at a time
in skillet and pan-fry for 3 to 4
minutes, or until golden. Turn
over, and pan-fry second side until
golden. Remove from heat, and
drain on paper towels. Repeat,
adding remaining oil, until mixture
is gone.

3. To serve, arrange burgers on
plate, and garnish with parsley and
cheese, if desired.

PER SERVING: 230 CAL; 23G PROT; 12G
TOTAL FAT (4G SAT. FAT); 11G CARB;
195MG CHOL; 410MG SOD; 2G FIBER;
1G SUGARS

Baked Tacos

SERVES 4 30 MINUTES OR LESS

To assemble these tacos quickly
and efficiently, place all readied
ingredients in front of you. That
way, the filling and folding can be
accomplished in minutes. For a
change of taste, use refried pinto
beans. Serve the baked tacos with a
light salad of watercress, orange sections
and nuts.

8 8-inch flour tortillas
1 15-oz. can non-fat refried black or
  other refried beans
8 oz. Tex-Mex-flavored baked tofu,
cut into 16 long pieces
4 oz. chopped mild green chiles
8 oz. shredded low-fat cheddar
  cheese or soy cheddar cheese
1 1/2 cups salsa
Chopped fresh coriander for garnish
1 avocado, sliced, for garnish, optional

1. Preheat oven to 450F. Spray 9x13-inch
baking dish or larger baking
dish with nonstick cooking spray.

2. Starting with 1 tortilla, spread
half of tortilla with 2 heaping tablespoons
beans, place 2 slices tofu on
beans, and sprinkle with 1 tablespoon
chopped chiles and 1 tablespoon
grated cheese. Wrap tightly,
and place in baking dish.

3. Repeat with remaining ingredients.
arranging filled and rolled tortillas
snugly into dish. When complete,
pour salsa over top, spreading
it out evenly, and sprinkle with
remaining cheese, covering tortillas
evenly with cheese. Cover baking
dish completely with foil.

4. Bake 20 minutes, or until cheese
melts and filling is heated through.
Garnish as desired, and serve.

PER SERVING; 610 CAL; 40G PROT; 16G
TOTAL FAT (4G SAT. FAT); 78G CARB;
10MG CHOL; 1,390MG SOD; 9G FIBER;
3G SUGARS

Chevre-Ricotta Cheeses
Frittata

SERVES 4 30 MINUTES LESS

Dress up this brunch dish with
sprinkles of freshly ground black
pepper, and pair it with accompaniments
such as sliced papaya and
spiced tomato juice.

1/3 cup fine cornmeal
3 extra-large eggs
1 lb. low-fat ricotta cheese
3 Tbs. cornstarch
4 oz. crumbled chevre cheese
1 bunch scallions, thinly sliced
1/2 tsp. cayenne, or to taste
Salt and freshly ground black pepper
  to taste
3 Tbs. minced parsley for garnish

1. Preheat oven to 425F. Spray 9-inch
round baking pan or pie plate
with nonstick cooking spray.
Sprinkle with cornmeal.

2. In mixing bowl, heat eggs until
light and foamy. Stir in ricotta,
cornstarch chevre cheese and half
of sliced scallions. Season mixture
with cayenne, salt and pepper, Pour
into prepared pan.

3. Bake about 15 minutes al 425F.
Increase temperature to 450F, and
bake 8 to 10 minutes more, or until
just set and slightly golden. Remove
from oven, sprinkle with remaining
scallions and parsley and serve.

PER SERVING: 390 CAL; 22G PROT; 24G
TOTAL FAT (14G SAT. FAT); 22G CARB;
275MG CHOL; 810MG SOD; 1G FIBER;
5G SUGARS

Quinoa-Bulgur Wheat Pilaf

SERVES 4 30 MINUTES OR LESS

A robust grain combo, this dish
makes a quick and nourishing
main course--and leftovers help
start the day with a charge of energy.
To round this out, serve with a
tossed green salad, For dessert,
consider a chocolate cake or rich
brownies. Accompany the dish
with a chilled white wine or a
microbrewery beer, if desired.

2 Tbs. olive oil
1 large onion, peeled and diced
1/2 cup uncooked quinoa
1/2 cup bulgur wheat
2 cups non-fat vegetable broth
1/2 lb. asparagus, trimmed and cut
  into 2-inch lengths
1/2 lb. green beans, trimmed
1 1/2 cups artichoke hearts, drained
Salt and freshly ground black pepper
  to taste

1. Heat skillet over medium heat.
When hot, add 1 tablespoon oil.
Add diced onion and saute for 1
minute.

2. Add remaining oil, quinoa and
bulgur wheat, and continue cooking
and stirring for about 2 minutes,
or until grains turn slightly golden.

3. Reduce heat to medium-low, add
vegetable broth, cover skillet, and
cook for 10 minutes, stirring occasionally.
Add asparagus and beans,
re-cover skillet, and continue cooking
and stirring until liquid is
absorbed and grains are tender,
about 10 minutes more.

4. Remove from heat, and stir in
artichoke hearts and seasonings.
Serve hot.

PER SERVING: 280 CAL; 10G PROT; 9G
TOTAL FAT (1G SAT. FAT); 44G CARB;
0MG CHOL; 430MG SOD; 8G FIBER; 5G
SUGARS

Bell Pepper Salad

SERVES 2 30 MINUTES OR LESS

Dramatic yet effortless, this main-course
salad pairs well with hot
French bread and a sumptuous
chocolate cake for dessert.

1 large bell pepper, yellow, orange
  or red
1 tsp. olive oil
4 strips soy "bacon"
1/2 cup canned cannellini or navy
  beans, drained and rinsed
1/2 cup cooked green peas
3 Tbs. snipped dill weed
1/2 cup crumbled feta cheese
Salt and black pepper to taste
3 Tbs. pine nuts

1. Slice bell pepper in half lengthwise,
cutting carefully through
stem end to keep end intact while
removing stem. Discard seeds and
inner membranes, and set aside.

2. Heat olive oil in large skillet
over medium-low heat. Cook soy
"bacon" until browned, turning
several times, 5 to 7 minutes. Avoid
burning.

3. Combine beans, peas, dill weed,
feta cheese, salt and pepper to taste
in mixing bowl, and toss to mix
well. Carefully spoon mixture into
pepper halves, sprinkle with pine
nuts and serve.

PER SERVING: 360 CAL; 26G PROT; 17G
TOTAL FAT (7G SAT. FAT); 27G CARB;
35MG CHOL; 860MG SOD; 9G FIBER;
7G SUGARS

Coconut Tropical Pudding

SERVES 4 30 MINUTES OR LESS

This lush, creamy-soft pudding--infused
with coconut, vanilla and
almond flavors and sparked by a topping
of colorful strawberries--beckons
after a meal of grilled vegetables
and tofu--or after any Asian-inspired
or Pacific Rim-based main
dish. Do not whisk cornstarch, as it
will break down, and that prevents it
from thickening properly. Instead,
stir gently and slowly with a wooden
spoon. Serve the pudding warm
with chilled fruit juice and individual
coconut macaroons or almond
cookies. The strawberries add a festive
splash of color against the white
pudding. The special benefit of this
pudding is that you can make it at
the very last minute because it tastes
sumptuous when eaten while it is
still warm.

3 Tbs. cornstarch
2 egg yolks
Pinch salt
1/2 cup granulated sugar,
  or to taste
2 cups light coconut milk
1 tsp. vanilla extract
1 tsp. almond extract
1/2 cup shredded coconut
6 coconut macaroons, crumbled
1 qt. strawberries, rinsed,
  stemmed and sliced,
  for garnish

1. Combine cornstarch, egg yolks,
salt and sugar in mixing bowl. Stir in
1/4 cup coconut milk to make paste.

2. Pour remaining coconut milk
into large saucepan, and, stirring
gently with wooden spoon, add
cornstarch mixture to pan.

3. Heat over medium heat, and
bring to a boil, stirring slowly and
gently, Immediately reduce heat
to medium-low, add vanilla and
almond extracts and continue stirring
occasionally, carefully scraping
sides of pan.

4. When pudding is thickened but
not stiff, remove pan from heat,
and pour pudding into serving
bowl. Stir in shredded coconut,
and sprinkle top with crumbled
coconut macaroons. Serve warm
pudding with strawberries.

PER SERVING: 510 CAL; 6G PROT;
24G TOTAL FAT (19G SAT. FAT); 69G
CARB; 105MG CHOL; 160MG SOD; 5G
FIBER; 51G SUGARS