low-fat & fast

Beat the clock these five delicious meals

recipes

1 Mixed Vegetable Stir-Fry

2 Three-Bean Portobello Chili

3 Edamame and Asparagus Couscous

4 Angel Hair with Brocolli, Lemon and Miso

5 Chopped Vegetable Salad

Mixed Vegetable Stir-Fry

30 min.

4 SERVINGS EGG- & DAIRY-FREE

This is just the meal you're looking for after a busy day. It's quick, healthy and packed with flavor.

MEAL PLAN: Spoon this saucy stir-fry over soba or rice noodles.

1 Tbs. tamari or soy sauce
1 Tbs. rice wine vinegar (see glossary, p. 83)
1 tsp. arrowroot mixed with 1 Tbs.
  low-sodium vegetable broth
1 tsp. olive oil
1-inch piece fresh ginger, cut into
  8 thin slices
1 clove garlic, minced
1 cup cauliflower florets
1 cup broccoli florets
1/2 cup low-sodium vegetable broth
  or water
6 thin asparagus spears, chopped
  (about 1/2 cup)
1/2 cup thinly sliced zucchini
1 cup shiitake mushrooms, stemmed
  and halved
1/2 cup julienned red bell pepper
1/2 cup shelled edamame
  (see glossary, p. 83)
1/4 cup sliced scallions (white and light
  green parts)

1. In small bowl, mix tamari, rice wine vinegar and arrowroot mixture until well blended. Set aside.

2. In nonstick wok or large skillet, heat oil over medium-high heat. Add ginger, garlic, cauliflower and broccoli and stir-fry 3 minutes. Stir in 1/4 cup broth.

3. Add asparagus, zucchini, mushrooms, bell pepper and edamame. Stir-fry until vegetables are crisp-tender, 2 minutes. Stir in remaining 1/4 cup broth.

4. Stir in tamari mixture and cook 2 minutes. Stir in scallions. Remove ginger and season with salt and freshly ground pepper to taste. Serve hot.

PER SERVING: 152 CAL.; 11G PROT.; 7G TOTAL FAT (1G SAT. FAT); 16G CARB.; 0 CHOL; 219MG SOD.; 3G FIBER

Three-Bean Portobello Chili

30 min.

6 SERVINGS EGG- & DAIRY-FREE

A crowd-pleasing standard gets a make-over using portobello mushrooms instead of beef. The mushrooms add a rich, earthy flavor to this quick-to-make one-pot meal.

MEAL PLAN: Corn bread always goes great with chili; you can also top it with a dollop of soy sour cream if desired.

1 Tbs. olive oil
2 medium onions, chopped (2 cups)
2 medium carrots, peeled and
  chopped (1 cup)
3 medium portobello mushrooms,
  stemmed and chopped (4 cups)
14 1/2-oz. can diced tomatoes
12-oz. bottle dark beer or 1 1/2 cups
  low-sodium vegetable broth
1 Tbs. vegetarian Worcestershire sauce
1 tsp. chili powder
1 tsp. ground coriander
1 Tbs. maple syrup
15-oz. can black soybeans, rinsed and
  drained
15-oz. can white kidney beans, rinsed
  and drained
15-oz. can pinto beans, rinsed and
  drained
4 scallions (white and light green
  parts), chopped (3/4 cup)
1 to 2 Tbs. chopped cilantro, for garnish
  (optional)
Jalapeno soy jack cheese, grated, for
  garnish (optional)

1. In large pot, heat oil over medium heat. Add onions and cook, stirring often, until softened, 6 to 8 minutes. Add carrots and cook, stirring often, 3 minutes. Add mushrooms and cook, stirring occasionally, 4 to 5 minutes.

2. Add tomatoes, beer or broth, Worcestershire sauce, chili powder, coriander and maple syrup and mix well. Increase heat and bring mixture to a gentle boil. Reduce heat and simmer, uncovered, 5 minutes.

3. Stir in soybeans, kidney and pinto beans. Season with salt and freshly ground black pepper to taste and simmer 5 to 7 minutes. Stir in scallions. Ladle chili into serving bowls and garnish with cilantro and grated soy cheese if using.

PER SERVING: 325 CAL.; 19G PROT.; 8G TOTAL FAT (1G SAT. FAT); 45G CARB.; 0 CHOL.; 690MG SOD.; 13G FIBER

Edamame and Asparagus Couscous

30 min.

4 SERVINGS EGG- & DAIRY-FREE

Baby soybeans (edamame) and asparagus give this dish a light, flesh flavor.

MEAL PLAN: Serve with a spinach salad topped with slices of baked marinated tofu and balsamic vinaigrette dressing.

1 cup couscous
1 Tbs. olive oil
2 medium shallots, peeled and thinly
  sliced
1 small onion, chopped
6 asparagus spears, cut into 1 1/2-inch
  pieces
2 Tbs. balsamic vinegar
1 1/2 tsp. tamari or soy sauce
1 cup shelled edamame
  (see glossary, p. 83)

1. Cook couscous according to package directions.

2. Meanwhile, in medium saucepan, heat oil over medium heat. Add shallots and onion and cook, stirring often, until softened, 3 to 4 minutes. Add asparagus and cook, stirring often, until just tender, 2 to 3 minutes. Stir in vinegar, tamari and edamame. Season with salt and freshly ground pepper to taste. Reduce heat and cover.

3. Fluff couscous with fork and transfer to shallow serving bowl. Add asparagus mixture and toss to mix. Serve hot.

PER SERVING: 353 CAL.; 16G PROT.; 8G TOTAL FAT (1G SAT. FAT); 55G CARB,; 0 CHOL; 123MG SOD.: 6G FIBER

Angel Hair with Broccoli, Lemon and Miso

30 min.

4 SERVINGS EGG- & DAIRY-FREE

The contrasting flavors and textures in this dish are bright and satisfying.

MEAL PLAN: Try this with some whole wheat Italian bread and a salad of mixed greens, tomato and cucumber.

1 Tbs. olive oil
3 to 4 cloves garlic, sliced
1 bunch broccoli, stalks sliced and
  florets reserved
1/2 red bell pepper, chopped
1 cup low-sodium vegetable broth
3 Tbs. fresh lemon juice
1/4 cup chopped fresh basil
12 oz. angel hair pasta
2 Tbs. chickpea miso
1 1/2 tsp. flaxseed oil (optional)
Soy Parmesan (optional)
Red pepper flakes (optional)