Some like it hot.

Who says healthy food has to be bland? These three delicious dishes are anything but. If you're not used to spicy food, add half the chiles and taste before you add the rest.

HURRY-UP SHRIMP CURRY

From Prevention's Healthy One-Dish Meals in Minutes ($27.95, 1996, Rodale Press, Emmaus, Pennsylvania).

1 can (14 1/2 oz.) stewed
tomatoes
2 tsp. curry powder
2 Tbs. canned chopped mild
green chili peppers
12 oz. peeled and deveined shrimp
Salt (optional)
Freshly ground black pepper
3 cups hot cooked rice

In a large no-stick frying pan, combine the tomatoes, curry powder, and chili peppers. Bring to a simmer over high heat and cook, stirring to break up the tomatoes, for 5 minutes.

Stir in the shrimp and simmer for 3 minutes, or until the shrimp are pink. Season with the salt (if using) and black pepper. Serve over the hot rice. Serves 4.

PER SERVING (recipe made without salt)

Calories: 280           Sodium: 390 mg
Total Fat: 2 grams      Sat. Fat: 0 grams
(7% of calories)        Cholesterol: 130 mg
Fiber 3 grams           Carbohydrate: 42 grams

CARIBBEAN STEW

From Moosewood Restaurant Low-Fat Favorites ($22.00, 1996, Clarkson Potter, New York).

1 large onion, chopped
(about 2 cups)
1/2 tsp. salt
2 tsp. vegetable oil
1/2 tsp. dried thyme
1/2 tsp. ground allspice
1 minced fresh Chile, seeds
removed for a milder "hot"
1 large sweet potato, cut into
medium chunks (about 2 cups)
2 cups water or vegetable stock
2 small zucchini, cut into 1-inch
chunks (about 2 cups)
1 1/2 CUPS undrained canned
tomatoes, coarsely chopped
4 cups loosely packed
shredded kale
1 Tbs. fresh lemon or lime juice
2 to 4 Tbs. finely chopped fresh
cilantro
Salt to taste

Sprinkle the onions with the salt. In a covered soup pot, saute the onions in the oil for about 7 minutes, stirring occasionally. Add the thyme, allspice, and chile and continue to cook for another 1 or 2 minutes. Stir in the sweet potatoes and the water or stock and simmer, covered for about 5 minutes. Add the zucchini and the tomatoes with their juice and simmer 10 to 15 minutes more, until all of the vegetables are barely tender. Add the kale and cook another 5 to 10 minutes. Stir in the lemon or lime juice, cilantro, and salt to taste. Serves 4.

PER SERVING (recipe made using water and
1/4 tsp. salt)

Calories: 150           Sodium: 320 mg
Total Fat: 2 grams      Sat, Fat: 0 grams
(12% of calories)       Cholesterol: 0 mg
Fiber 6 grams           Carbohydrate: 28 grams

MEXICAN GREEN RICE WITH SPINACH

From Everyday Cooking with Dr. Dean Ornish ($25.00, 1996, HarperCollins, New York).

1 cup diced onion
2 Tbs. minced jalapeno Chile
(seeds removed)
2 large garlic cloves, minced
1/4 cup vegetable broth, homemade
or store-bought
1 cup long-grain basmati rice
1/2 tsp. ground cumin
1/2 tsp. salt
1/2 tsp. black pepper
2 cups chopped fresh spinach
1/4 cup chopped cilantro

In a medium saucepan, combine the onion, jalapeno, garlic, and vegetable broth. Bring to a simmer, covered, over moderate heat and simmer until the vegetables are softened, about 5 minutes. Add the rice, cumin, salt, pepper, and 1 1/2 cups water. Bring to a boil over high heat. Cover and reduce the heat to the lowest setting. Cook for 15 minutes. Add the spinach and stir it in gently with a fork. Cover and cook until the rice is tender and all the liquid has been absorbed, about 5 more minutes. Remove from the heat. Stir in the cilantro gently with a fork. Serves 4.

PER SERVING
Calories: 200          Sodium: 3 10 mg
Total Fat: 1 gram      Sat. Fat: 0 grams
(5% of calories)       Cholesterol: 0 mg
Fiber 2 grams          Carbohydrate: 43 grams

RELATED ARTICLE: Quick Dish

Heat 1 tsp. curry powder in 1 Tbs. oil. Add 2 cups each chopped onions, tomatoes, and mushrooms and saute for 5 minutes. Remove from pan. Saute 1 lb. fresh flounder in 1 tsp. oil and sprinkle with 1/4 tsp. curry powder. Cover with the vegetables and serve over rice.