The new fast food: can food that's whipped up in a hurry be good—and good for you? These recipes prove the answer is yes

Muscle & Fitness/Hers, June-July, 2004

CALL IT A FAST-FOOD backlash: There's a movement afoot to prove that meals made quickly don't need to be greasy and unhealthy (like the kind you get at fast-food restaurants) or dull and tasteless (like food hastily put on a plate at home). Consider, for instance, the success of Food Network chef Rachel Ray's 30-Minute Meals TV show and books and, now, the publication of Fresh Food Fast (ReganBooks, 2004), a sumptuous vegetarian cookbook by Peter Berley. Berley, a chef and cooking teacher based in New York City, creates easy and stylish cuisine that corresponds with the seasons. The food is lovely, of course, but what we love most about the book is that it's organized into two-dish menus--there's no scratching your head trying to figure out which side dish or starter to make with which entree. Berley has done most of the work for you (desserts are your choice).

The recipes excerpted here are just two examples of how the chef takes vegetarian cuisine and elevates it to new heights while still keeping it simple. The menu is found in the summer section of Fresh Food Fast, but everything you need to make it is also available right now.

RELATED ARTICLE: Chilled Avocado Soup with Lime and Jalapeno

True, avocados aren't exactly lean, but the fat they contain is rich in healthy monounsaturates and omega-3 fatty acids. Makes 4 servings.

    3 limes
    3 ripe avocados, peeled and pitted
    1 garlic clove, chopped
  1/2 small jalapeno, with seeds, chopped
    1 teaspoon salt, plus more for sprinkling tortilla strips
2 1/2 tablespoons extra-virgin olive oil
    1 large flour tortilla (8 inches), cut into 2-inch X 1/4-inch strips
Sour cream, for serving (optional)
Chopped fresh cilantro, for garnish

1. Squeeze the juice from 2 1/2 of the limes into a blender and cut the remaining half into 4 wedges for garnish.

2. To the blender, add 3 cups of ice water (a mixture of water and ice), avocados, garlic, jalapeno and salt and blend until smooth. Pour into a container, cover and chill until ready to serve.

3. Heat the oil in a large skillet or saute pan over medium heat. Add the tortilla strips and fry until they are crunchy and golden-brown, about 2 minutes. Drain the strips on paper towels and sprinkle them with salt.

4. Spoon chilled soup into bowls and place a dollop of sour cream in the center of each bowl. Top with tortilla strips and garnish with cilantro. Serve with lime wedges on the side.

PER SERVING: 349 calories, 4 g protein, 18 g carbohydrate, 29 g fat (4.5 g saturated fat), 7 g fiber

RELATED ARTICLE: Seared Tofu with Spicy Black Beans & Mango Salsa

Tofu is almost always served Asian style, so it's nice to find a recipe that allows you to use this lean form of protein in a different way. This Mexican-style dish is also notable for its nutritional prowess: It's chock-full of protein, fiber and antioxidants. Makes 4 servings.

FOR THE RICE:

2 1/4 cups water
1 1/2 cups white rice (basmati, jasmine or sushi), rinsed
  3/4 teaspoon salt

FOR THE BLACK BEANS:

1/4 cup extra-virgin olive oil
  1 cup diced red onion
  2 teaspoons cumin
  2 tablespoons grated fresh ginger
  2 garlic cloves, minced
  1 15-ounce can black beans

FOR THE TOFU:

1 pound extra-firm tofu, cut into 4 thick slices
Salt, to taste

FOR THE SALSA:

    2 ripe mangoes, peeled and diced
    1 medium tomato, cored, seeded and diced
  1/4 cup chopped fresh cilantro, plus more for garnish
    3 tablespoons freshly squeezed lemon juice
    2 tablespoons minced red onion
    1 jalapeno pepper, with seeds, minced
1 1/4 teaspoons extra-virgin olive oil
Pinch of salt

1. To make the rice, bring 2 1/4 cups of water to a boil in a small saucepan. Add the rice and salt, cover and simmer over low heat for 20 minutes. Fluff with a fork before serving.

2. To prepare the beans, warm the oil over medium heat in a large skillet. Add the onion and cumin and saute for 5 minutes. Add the ginger and garlic and saute for 2 more minutes. Add the beans with their liquid and simmer until thickened, about 5 minutes.

3. To prepare the tofu, warm a large nonstick skillet over high heat. Add the tofu to the pan and sprinkle it with salt. Cook until browned on each side, about 3 minutes per side.

4. Meanwhile, make the salsa. In a medium bowl, combine the mangoes, tomato, cilantro, lemon juice, onion, jalapeno, oil and salt; mix to combine.

5. To serve, spoon some of the beans onto each of four plates. Top with rice, tofu and salsa. Garnish with cilantro.

PER SERVING:

683 calories, 24 g protein, 96 g carbohydrate, 23 g fat (3 g saturated fat), 13 g fiber

Recipes adapted from Fresh Fast Food by Peter Berley (ReganBooks, 2004)