Make real meals, real fast: you can take shortcuts in the kitchen without shortchanging quality or taste

Natural Health, Dec, 2001 by Jack Bishop

Polenta with Southwestern
Vegetable Stir-Fry

SERVES 4

You can find polenta logs in the refrigerator
case. Use your favorite frozen
vegetable and bean mix; I like Casca-
dian Farms Santa Fe Blend.

 2 16-ounce logs prepared
   polenta
 1 tablespoon extra-virgin olive oil
 1 teaspoon chili powder
10 ounces frozen vegetable
   blend (do not thaw)
 1 tablespoon minced
   fresh cilantro leaves
   Salt

1. Place polenta and 1 cup water in
food processor. Process, scraping down
sides of work bowl and adding more
water as necessary, until mixture is
smooth but still thick. Transfer polenta
to microwaveable bowl or medium non-
stick saucepan and heat through.

2. Meanwhile, heat oil and chili pow-
der in medium skillet over medium heat
until fragrant, about 1 minute. Add vege-
tables and cook, stirring often, until
tender and hot, about 4 minutes. Stir in
cilantro and adjust seasonings with salt
and more chili powder to taste.

3. To serve, divide hot polenta evenly
among four large soup or pasta bowls.
Spoon some vegetables over each portion
of polenta and serve immediately.

PER SERVING: 242 CALORIES, 7 G PROTEIN,
4 G FAT, <1 G SATURATED FAT, 42 G CARBOHY
DRATES, 7 G FIBER, 457 MG SODIUM, 2% CALCIUM
Pasta e Fagioli with
Garlic and Oregano

    SERVES 4

A smooth, thick tomato soup, such
as Imagine Creamy Tomato Soup,
makes a great base for a robust pasta
and bean soup. Add a dusting of
Parmesan (dairy or soy) at the table.

  1 tablespoon extra-virgin olive oil
  3 medium garlic cloves, minced
1/2 teaspoon dried oregano
1/4 teaspoon hot red pepper flakes
  3 cups tomato soup
  1 15-ounce can chickpeas or
    white beans, drained and
    rinsed
    Salt
  3 ounces small pasta, such as
    elbows or shells

1. Heat oil in large saucepan over
medium heat. Add garlic, oregano, and hot
red pepper flakes and cook until garlic is
fragrant, about 1 minute. Add soup, beans,
3 cups water, and salt to taste, Raise heat
to medium-high and bring to a boil.

2. Add pasta and cook, stirring occa-
sionally, until al dente, 8 to 10 minutes,
Adjust seasonings, adding salt to taste.

Serve immediately.

PER SERVING: 279 CALORIES, 10 G PROTEIN,
6 G FAT, 1 G SATURATED FAT, 45 G CARBOHYDRATES,
6 G FIBER, 400 MS SODIUM, 9% CALCIUM
Vegetable Pot Pie

SERVES 4

Any smooth, thick mushroom soup will
work in this quick version of a classic
dish. For the frozen potatoes, I like Cas-
cadian Farms Organic Roasted Potatoes
with Bell Peppers and Onions.

    1 tablespoon extra-virgin olive oil
    2 14-ounce bags frozen seasoned
      roasted potatoes
    1 10-ounce bag frozen peas and
      carrots
1 1/4 cups mushroom soup
      About 2 ounces frozen phyllo
      (do not thaw)
      Nonstick cooking spray

1. Preheat oven to 450 degrees.

2. Heat oil in large saute pan. Add potatoes
and saute over medium-high heat until
partially thawed, about 3 minutes. Add peas
and carrots and soup and bring to a boil.
Cook, stirring often, until vegetables are
thawed, about 3 minutes. Spoon mixture
into 8-inch square baking dish.

3. Unfold frozen phyllo. (The phyllo will
break along creases; that's okay.) Cover veg-
etables with a single layer of phyllo strips,
breaking them tofit into pan. Lightly spray
phyllo with cooking spray. Make second
layer of phyllo, laying strips in opposite
direction, and spray lightly again. Contin-
ue to add phyllo dough, stopping occa-
sionally to coat with cooking spray, until
you have about six layers of phyllo.

4. Bake until phyllo is golden brown and
filling is bubbling, about 10 minutes. Cut
into squares and serve immediately.
PER SERVING: 353 CALORIES, 9 G PROTEIN, 8 G FAT,
1 G SATURATED FAT, 64 G CARBOHYDRATES, 8 G FIBER,
536 MG SODIUM, 3% CALCIUM
Grain, Bean, and
Vegetable Burritos

SERVES 4

A frozen mixture of grains, beans, and
vegetables is a quick filling for veggie
burritos. For this recipe, I particularly like
Cascadian Farms Aztec Organic Vege-
tarian Meal.

 16 ounces frozen grain, bean, and
    vegetable blend
  2 cups thinly sliced Romaine lettuce
    or other crunchy greens
  4 large whole-wheat tortillas (at least
    11 inches across)
1/2 cup prepared salsa

1. Place frozen grain blend with 1/4 cup
water in medium saucepan. Cover and cook
over medium heat, stirring occasionally,
until grain blend has thawed, about 6 min-
utes. Remove cover and cook, stirring often,
just until mixture is heated through and all
water has been absorbed, about 2 minutes.

2. Place 1/2 cup shredded lettuce on
bottom half of each tortilla. Spoon some
grain blend and 2 tablespoons salsa over
lettuce. Roll up wraps, tucking sides toward
center to form bundles. Slice each roll in
half and serve immediately.

PER SERVINNG: 203 CALORIES, 8 G PROTEIN, 2 G FAT,
<1 G SATURATED FAT, 43 G CARBOHYDRATES,
7 G FIBER, 543 MG SODIUM, 4% CALCIUM
Indian-Style Veggie Burger
Pocket Sandwiches

SERVES 4

Mango chutney transforms veggie bur-
gets into Indian-flavored patties. Look
for a natural chutney with raw cane
sugar, like India Select.

    Nonstick cooking spray
  4 frozen veggie burgers
1/4 cup mango chutney
  4 medium radishes, diced
  2 cups watercress, tough stems
    trimmed
1/2 medium cucumber, peeled, halved
    lengthwise, seeded, and diced
  1 tablespoon lime juice
    Salt
  4 large whole-wheat pita pockets,
    split open

1. Lightly coat large nonstick skillet with
cooking spray. Turn heat to medium and
heat pan for a minute or two. Add veggie
burgers and cook, turning once, until well
browned, about 8 minutes. Remove pan
from heat, add mango chutney, and turn
burgers several times until they are well
glazed, about 1 minute.

2. While burgers are cooking, toss
radishes, watercress, cucumber, lime juice,
and salt to taste together in small bowl.

3. Spoon portion of salad into each pita.
Slide one burger into each pocket and then
top with more salad. Serve immediately.

PER SERVING: 382 CALORIES, 25 G PROTEIN,
6 G FAT, 2 G SATURATED FAT, 60 G CARBOHYDRATES,
11 G FIBER, 799 MG SODIUM, 12% CALCIUM
Quickest-Ever Chili

SERVES 4

A soy-based meat replacement that
crumbles, like Lightlife's Smart Ground,
is the basis for this lightning-fast chili.
Just add canned beans and a brand of
diced tomatoes with chiles (I use Muir
Glen), and you've got dinner on the table
in 15 minutes. Serve with cornbread or
rice and a leafy salad.

 2 teaspoons canola oil
12 ounces soy-based ground meat
   replacement
 1 14.5-ounce can organic diced
   tomatoes with chiles
 1 15-ounce can kidney beans,
   drained and rinsed
   Salt and cayenne pepper

1. Heat oil in large saute pan over
medium heat. Add meat replacement and
cook, breaking apart with wooden spatula,
until finely crumbled, about 2 minutes.

2. Add tomatoes and beans and bring to
a simmer. Cover, reduce heat to medium-
low, and simmer until flavors meld, about
10 minutes. Add salt and cayenne pepper
to taste. Serve immediately.

PER SERVING: 279 CALORIES, 28 G PROTEIN,
3 G FAT, <1 G SATURATED FAT, 36 G CARBOHYDRATES,
15 G FIBER, 692 MG SODIUM, 5% CALCIUM
Teriyaki-Glazed Veggie "Steaks"
with Mushroom-Rice Pilaf

SERVES 4

Glazed with natural teriyaki sauce,
veggie burgers are like Salisbury steak-
only healthier and more flavorful. For this
recipe I used Lundberg Family Farm
Hearty Harvest Brown rice.

1/2 ounce dried shiitake mushrooms
  1 package (6 ounces) quick-cooking
    brown rice
    Nonstick cooking spray
  4 frozen veggie burgers
1/4 cup low-sodium teriyaki sauce

1. Bring mushrooms and 2 cups water
to a boil in medium saucepan, stirring
often so mushrooms soften evenly. Boil for
1 minute. Remove mushrooms with slotted
spoon and turn off heat. Pour mushroom
broth through small strainer lined with paper
towel and set over measuring cup. Add
water to measuring cup to bring broth up
to 2 cups. Return broth to empty saucepan.

2. Remove and discard stems from mush-
rooms; chop mushrooms. Add mushrooms
and brown rice to broth in pan, bring to a
boil, reduce heat, cover, and cook until rice
is tender, about 15 minutes. Remove from
heat and set aside, covered, for 5 minutes.

3. Meanwhile, lightly coat large nonstick
skillet with cooking spray and place over
medium heat for a minute or two. Add
veggie burgers and cook, turning once, until
well browned, about 8 minutes. Remove pan
from heat, add teriyaki sauce, and turn bur-
gers several times until well glazed, about
1 minute. Immediately serve with pilaf.

PER SERVING: 322 CALORIES, 23 G PROTE N,
6 G FAT, 2 G SATURATED FAT, 47 G CARBOHYDRATES,
7 G FIBER, 835 MG SODIUM, 8% CALCIUM