30-minute recipes

Pea and Sunflower Seed Salad

SERVES 6 30 MINUTES OR LESS

A retro salad from the '70s, this recipe is
adaptable to what's freshest and most appealing
at market; layer to suit your whim.
For a vegan version, use soy mayonnaise.

1 Tbs. vegetable oil, or more as
  needed
5 oz. soy bacon
2 cups fresh or frozen peas
1 cup low-fat mayonnaise
1/4 cup apple cider vinegar
1/4 cup sugar or honey
Salt and freshly ground black pepper
  to taste
2 cups roasted sunflower seeds
2 cups cubed pineapple, preferably
  fresh
1 pint grape tomatoes
1/2 pound mesclun salad mix, rinsed
    and dried
Sprigs chopped parsley for garnish

1. Heat oil in large skillet over medium heat,
and cook soy bacon, several strips at a time,
according to package directions. Drain strips
on paper towels. When cool enough to handle,
crumble or chop and set aside.

2. Place peas in water to cover and bring to
a boil. Cook for 1 minute, remove from heat,
rinse under cold water, drain and set aside.

3. To make dressing, combine mayonnaise,
vinegar, sugar or honey, salt and pepper
Set aside.

4. To assemble salad, layer serving bowl,
starting with seeds, then peas, pineapple
cubes, tomatoes and crumbled bacon.
Dress as needed and toss before serving.

PER SERVING: 540 CAL; 18G PROT; 37G TOTAL
FAT (4.5G SAT. FAT); 39G CARB; 15MG CHOL
640MG SOD; 9G FIBER

Wine Suggestions

Because the success of this salad depends on what you select at market, a light, dry white wine suits such a composed salad.

Veggie Pancakes

SERVES 4 30 MINUTES OR LESS

A complete meal-in-one, these pancakes
partner well with a tossed salad and a simple
fruit dessert. If you want a sweet,
dessert-like dish, use maple syrup, honey
or even a fruit butter such as apple butter.

1 cup buttermilk
2 large eggs
1 Tbs. olive oil, plus extra for frying
1/2 cup nonfat cottage cheese
1 cup all-purpose flour
1 cup shredded sweet potato
1 cup shredded onion
1/4 cup minced parsley
Salt and freshly ground black pepper
  to taste
2 cups applesauce

1. Combine buttermilk, eggs and oil in mixing
bowl and bear. Stir in cottage cheese
and flour, mixing together well. Stir in vegetables,
parsley, salt and pepper; mix well.

2. Heat about 2 tablespoons oil in large
skillet over medium heat. Using 1/4 cup
measure, spoon batter into skillet, making
2 cakes at a time. Cook cakes on one side
until golden, then flip to cook underside.
Add more oil as needed.

3. When both sides are golden, remove
cakes to dish lined with paper towels. Repeat
with remaining batter until used up.
Serve pancakes and pass with applesauce.

PER SERVING: 440 CAL; 13G PROT; 14G TOTAL
FAT (2.5G SAT. FAT); 66G CARB; 110MG CHOL;
230MG SOD; 4G FIBER

Wine Suggestions

These savory pancakes would make a nice addition to any brunch buffet, in which case you should consider a not-too-dry sparkling wine. If an onion or mushroom topping is added, try Bonterra Vineyard's Organically Grown North Coast Chardonnay.

Baked Orzo with Zucchini

SERVES 6 30 MINUTES OR LESS

This simple dish comes together in minutes
and calls for a light soup or
tossed green salad and hot Italian bread
with olive oil for dunking. It also makes a
great buffet party dish, as it can feed a
group when served with other fare.

2 cups dried tri-colored or
  plain orzo
2 Tbs. olive oil
2 tsps. minced garlic
1 large leek, thinly sliced
2 zucchini, thinly sliced
1 cup chunky marinara sauce
Salt and freshly ground black pepper
  to taste
2 cups shredded, low-fat mozzarella
Pizza or Italian spice mix to taste
1/2 cup grated Parmesan cheese

1. Preheat oven to 400F. Lightly oil heatproof
baking dish.

2. Heat water in covered saucepan. When
at a rapid boil, cook orzo until almost tender,
about 5 minutes.

3. Meanwhile, heat oil in skillet over medium
heat and saute garlic, leeks and zucchini
slices for about 10 minutes, stirring often.

4. Drain orzo and place in baking dish. Stir
in marinara sauce, salt and pepper and
spice mix. Top with half the cheese.

5. Arrange zucchini and leek slices on top
of orzo, and top with remaining mozzarella.

6. Bake for 15 minutes, or until mozzarella
melts. During last 5 minutes, sprinkle with
grated Parmesan cheese.

PER SERVING: 410 CAL; 20G PROT; 18G TOTAL
FAT (7G SAT. FAT); 42G CARB; 25MG CHOL;
780MG SOD; 4G FIBER

Wine Suggestions

The Russian River Valley is an important wine-growing sub-region of Sonoma County, California. One winery there is named for the function its building had at the turn of the 19th century: The Hop Kiln Winery. Try the Hop Kiln Winery Russian River Valley Primitivo Vineyard Zinfandel.

Bean Thread Noodles with
Asian Eggplant

SERVES 4 30 MINUTES OR LESS

A warmed-up adaptation of a popular
Thai salad, this light dish calls for a trip to
your Asian market for the tofu nuggets,
bean thread noodles and tamarind concentrate.
Tofu nuggets are prefried cubes
of tofu. Bean thread noodles, made from
mung bean starch, absorb water readily,
but be sure to soak them while still tied
up with their string or the noodles will be
difficult to manage.

1 8.8-oz. package bean thread
  noodles
2 Asian eggplants, about 1 pound,
  stem ends removed
3 Tbs. vegetable oil
1 Tbs. minced garlic
4 shallots, thinly sliced
1 5-oz. package tofu nuggets
1/4 cup vinegar
1/3 cup sugar
1/3 cup tamarind concentrate
1 cup fresh coriander, roughly
  chopped, for garnish

1. Soak bean thread noodles in water for
10 minutes. Bring 4 cups water to a boil
and place eggplants in water to poach. Reduce
heat to medium and cook, turning often,
for about 8 minutes.

2. Meanwhile, heat large skillet over
medium heat and add 2 tablespoons oil.
Stir-fry garlic and, when golden, remove
from pan. Add 2 sliced shallots and stir-fry
until golden. Add remaining oil and heat tofu
cubes through, browning slightly. Remove
from heat.

3. When eggplants are tender, remove
from heat, drain and set aside to cool
slightly. When cool enough to handle, slice
into 2-inch-long pieces.

4. To create sauce, combine vinegar, sugar
and tamarind concentrate in small
saucepan and heat over medium heat until
sugar dissolves.

5. Trim noodle bundle in half and add to
skillet with half dressing mixture and garlic.
Let noodles heat through and absorb
liquid, cooking and stirring over medium
heat for about 5 minutes. Remove noodles
from skillet and place in serving dish.
Top with tofu and eggplant.

6. Garnish with coriander leaves and remaining
sliced shallots and pass with remaining
sauce.

PER SERVING: 550 CAL; 10G PROT; 18G TOTAL
FAT (2G SAT. FAT); 51G CARB; 0MG CHOL;
120MG SOD; 5G FIBER