Power Meals for Your Family

Southern Living, Jan 2008 by Satterwhite, Shannon Sliter

Boost flavor with these simple recipes-they're 100% wholesome.

It's easy to eat well when you stock up on nutritious recipes that deliver big flavor. Add these main-dish ideas to your weeknight plan. (And guess what? They're vegetarian.)

Mark and Kelly Leishear of Milton, Delaware, engage in a more healthful lifestyle by cutting out much of the saturated fat and cholesterol found in animal products. Bella (age 6) and Liam (age 4) eat organic dairy and eggs but no meat. "It's easier than you think," explains Kelly, who cooks with her family's health in mind. "I've found many great protein substitutes at the grocery, and my kids don't know the difference."

These suppers received high marks in our Test Kitchens. Whether you are a vegetarian or just want to offer something new at the table, try them, and tell us what you think.

-SHANNON SLITER SATTERWHITE, M.S., R.D.

Slow-Cooker Veggie Chili

MAKES 15 SERVINGS

PREP: 25 MIN.; COOK: 8 HR., 18 MIN.

Add a dash of hot sauce to your bowl for extra heat. Use a variety of your favorite beans if you wish.

2 large carrots, diced (1 cup)

2 celery ribs, diced (½ cup)

1 medium-size sweet onion, diced

Vegetable cooking spray

2 (8-oz.) packages sliced fresh mushrooms

1 large zucchini, chopped (1 ½ cups)

1 yellow squash, chopped (1 cup)

1 Tbsp. chili powder

1 tsp. dried basil

1 tsp. seasoned pepper

1 (8-oz.) can tomato sauce

3 cups tomato juice

2 (14 ½-oz.) cans diced tomatoes, undrained

4 (15-oz.) cans pinto, black, great Northern, or kidney beans, rinsed and drained

1 cup frozen whole kernel corn

1. Sauté first 3 ingredients in a large nonstick skillet coated with cooking spray over medium-high heat 10 minutes or until onions are translucent. Add mushrooms, zucchini, and squash; sauté 3 more minutes. Add chili powder and next 2 ingredients, and sauté 5 more minutes.

2. Stir together tomato sauce and tomato juice in a 6-qt. slow cooker until smooth. Stir in diced tomatoes, next 2 ingredients, and carrot mixture. Cover and cook on LOW 8 hours.

Note: Cool leftovers, and freeze in plastic freezer containers or zip-top plastic freezer bags for up to 2 months.

Per 1 ½-cup serving: Calories 124; Fat 0.8g (sat 0.1g, mono 0.1g, poly 0.2g); Protein 7.4g; Carb 24.5g; Fiber 7g; Chol 0mg; Iron 2mg; Sodium 566mg; Calc 63mg.

Tomato-Spinach Penne

MAKES 6 SERVINGS

PREP: 20 MIN., COOK: 30 MIN.

8 oz. uncooked multigrain penne pasta

1 medium-size yellow onion, chopped

1 (10-oz.) package meatless Italian sausage, sliced

1 Tbsp. olive oil

2 garlic cloves, minced

2 (14.5-oz.) cans diced tomatoes

1 (6-oz.) package fresh baby spinach leaves, thoroughly washed

2 Tbsp. chopped fresh basil

¼ cup shredded Parmesan cheese (optional)

1. Prepare pasta according to package directions.

2. Meanwhile, sauté chopped onion and sliced sausage in hot oil in a large nonstick skillet over medium-high heat 4 minutes or until tender. Add minced garlic, and sauté 1 minute. Add tomatoes, and bring to a boil; cover, reduce heat to low, and simmer, stirring occasionally, 20 minutes. Add spinach and basil; cook 5 more minutes.

3. Place pasta in a large bowl. Add onion mixture, and toss to combine. Sprinkle with Parmesan cheese, if desired.

Per serving (including cheese): Calories 315; Fat 11.7g (sat 1.4g, mono 2.1g, poly 0.6g); Protein 16.1g; Carb 39.7g; Fiber 8.5g; Chol 2mg; Iron 4.2mg; Sodium 648mg; Calc 163mg.

Peanut-Broccoli Stir-fry

MAKES 6 SERVINGS

PREP: 30 MIN., STAND: 55 MIN., COOK: 10 MIN.

1 (16-oz.) package firm tofu

2 cups uncooked brown rice

½ tsp. salt

1 ½ cups vegetable broth

1 Tbsp. light brown sugar

2 Tbsp. fresh lime juice

2 Tbsp. sweet chili sauce

2 Tbsp. creamy peanut butter

1 Tbsp. lite soy sauce

1 tsp. grated fresh ginger

¾ tsp. cornstarch

1 Tbsp. peanut or vegetable oil

1 tsp. dark sesame oil

2 cups fresh broccoli florets

1 cup carrot sticks

2 Tbsp. chopped peanuts

Garnish: lime wedges

1. Place tofu between 2 flat plates. Weight the top with a heavy can. (Sides of tofu should be bulging slightly but not cracking.) Let stand 45 minutes; discard liquid. Cut tofu into ½-inch cubes.

2. Prepare rice according to package directions, adding Vz tsp. salt.

3. Meanwhile, combine vegetable broth and next 7 ingredients in a medium bowl, stirring well. Add tofu, and toss to coat. Let stand 10 minutes. Remove tofu from marinade, reserving marinade.

4. Heat oils in a nonstick skillet or wok over high heat 1 minute. Add tofu, and stir-fry 4 to 5 minutes or until browned. Remove tofu. Add broccoli and carrot sticks; stir-fry 2 minutes. Add reserved marinade, and bring to a boil. Cook, stirring constantly, 2 minutes or until thickened; stir in cooked tofu. Serve over hot cooked rice. Sprinkle with chopped peanuts. Garnish, if desired.

Per serving: Calories 400; Fat 13g (sat 2.1g, mono 3.8g, poly 2.7g); Protein 15.3g; Carb 58g; Fiber 5.8g; Chol Omg; Iron 2.4mg; Sodium 633mg, Calc 188mg.

Tofu Techniques

* Don't be afraid of tofu. Chances are you've tasted it at your favorite Asian restaurant, either in a soup or a stirfry. It's a complete protein, low in fat and calories, and easy to cook. Plus, it absorbs tons of flavor. Look for it in the produce or natural foods section of larger supermarkets.