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New vegetarian cuisine.

You don't have to be a non-meat-eater to appreciate the best lowfat vegetarian cookbook we've seen in years. All you have to do is love pasta, grains, beans, soups, and salads.

What really attracted us to these 250 recipes (from the food editors of Prevention magazine) was simple: taste. Too many vegetarian cookbooks are loaded with fat, and the few low-fat vegetarian cookbooks are unloaded with flavor.

(To order the 376-page hardcover, use the form on p. 15. Prod. #SM3. $26.95.)

ORZO-STUFFED PEPPERS

A salad and some garlic-rubbed bread turn this dish into a meal.

2 cups cooked orzo

1 1/4 cups chopped tomatoes

1 box (10 oz.) frozen

chopped spinach, thawed

and squeezed dry [or

12 oz. chopped fresh

spinach, steamed for

3-5 minutes!

1/2 cup chopped scallions

3 ounces feta cheese,

crumbled

2 Tbs. chopped fresh mint

1 Tbs. nonfat sour cream

4 sweet red peppers

In a medium bowl, mix the orzo, tomatoes, spinach, scallions, feta, mint, and sour cream; set aside. Preheat the oven to 350[degrees]. Coat a 9[inches] x 9[inches] baking dish with no-stick spray; set aside.

Slice the tops off the peppers. Remove and discard the membranes and seeds. Stand the peppers upright; if necessary, cut a small slice off the bottom so that they're stable. Divide the orzo mixture among the peppers. Place upright in the prepared baking dish. Bake for 20 to 25 minutes, or until heated through. Serves 4.

PER SERVING

Calories: 257

Protein: 10 grams

Carbs: 30 grams

Sodium: 301 mg

Fat: 5 grams (18% of calories)

BALSAMIC LENTILS AND POTATOES

Perfect for a blustery winter day.

4 cups water

1 1/4 cups red lentils, rinsed

and drained

2 medium baking potatoes,

cubed

1 tsp. dried tarragon

1/4 tsp. freshly ground black

pepper

1 Tbs. olive oil

1 cup chopped scallions

1 cup shredded carrots

1 cup shredded zucchini

2 garlic cloves, minced

2 Tbs. balsamic vinegar

In a 3-quart saucepan, combine the water, lentils, potatoes, tarragon, and pepper; bring to a boil. Cover and simmer for 15 to 20 minutes, or until the potatoes are just tender. Drain off any excess water.

Meanwhile, in a large nostick frying pan over medium heat, warm the oil. Add the scallions, carrots, zucchini, and garlic. Cook, stirring frequently, for 8 to 10 minutes, or until the carrots are tender. Reduce the heat to very low.

Add the lentil mixture to the frying pan. Sprinkle with the vinegar and stir to mix well. Increase the heat slightly and cook for 2 minutes longer to blend the flavors. Serves 4.

PER SERVING

Calories: 312

Protein: 19 grams

Carbs: 52 grams

Sodium: 30 mg

Fat: 5 grams (14% of calories)

PINTO BEAN JAMBALAYA

Try it with a baked sweet potato and a nice crusty bread. Use no-salt-added tomato sauce and frozen corn (instead of canned) and the sodium drops to 440 mg per serving.

1 Tbs. canola oil

1 cup chopped onions

1/2 cup chopped celery

1/2 cup chopped green

peppers

2 garlic cloves, minced

1 cup salsa

1 cup tomato sauce

1 cup bulgur

1/2 tsp. dried thyme

1/4 tsp. ground red pepper

1/2 cup low-sodium vegetable

stock, divided

1 can (19 oz.) pinto beans,

rinsed and drained

1 cup drained canned corn

In a large no-stick frying pan over medium-high heat, warm the oil. Add the onions, celery, green peppers, and garlic; cook, stirring frequently, for 4 to 5 minutes, or until just tender.

Stir in the salsa, tomato sauce, bulgur, thyme, red pepper, and 1/4 cup of the stock. Bring to a boil. Reduce the heat to low; cover and simmer for 10 minutes.

Stir in the beans, corn, and the remaining 1/4 cup stock. Cover and simmer for 5 to 10 minutes longer, or until the bulgur is cooked. Serves 4.

PER SERVING

Calories: 400

Protein: 14 grams

Carbs: 69 grams

Sodium: 877 mg

Fat: 5 grams (11% of calories)

Quick Dish

Saute three or four chopped garlic cloves in a tablespoon of olive oil for a minute or two. Add a can of whole peeled tomatoes. While it simmers (mash the tomatoes with the back of a spoon), cook up a package of any type of pasta. Serve the sauce over the pasta.
COPYRIGHT 1994 Center for Science in the Public Interest
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1994, Gale Group. All rights reserved. Gale Group is a Thomson Corporation Company.

Article Details
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Title Annotation:recipes
Publication:Nutrition Action Healthletter
Date:Dec 1, 1994
Words:718
Previous Article:Going Mediterranean.
Next Article:Just the Mediterranean diet facts.
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