The vegetarian zone - high-protein diet for vegetarians - includes recipes and related article on

PER SERVING: 229 CAL.; 27G PROT.; 10G TOTAL FAT (2G SAT. FAT); 8G CARB.; 212MG CHOL.; 1 019MG SOD.; 1G FIBER. OVO-LACTO

Breakfast Burritos

1 cup shredded potatoes
1 tsp. olive oil
8 oz. vegetarian "sausage" or cubed
firm tofu
1 1/2 cups Egg Beaters, egg whites or
the equivalent amount of Egg
Replacer (see glossary. p. 102)
1/2 cup salsa
6 corn or whole wheat tortillas
6 ounces low-fat or nonfat cheese
or soy cheese, shredded

Press moisture out of potatoes with tea towel or paper towels set aside.

Over medium heat, place "sausage" or tofu in skillet with oil. Break up "sausage" with fork while cooking. When crumbly, add potatoes; toss well to mix. Cook, tossing frequently, until potatoes are tender, about 8 to 10 minutes.

Add Egg Beaters or egg whites; stir into mixture. Using a spatula, turn mixture until eggs are set. Add salsa; mix well.

While sausage or tofu and eggs are cooking, cut 6 pieces of aluminum foil large enough to hold I tortilla on each piece. Divide sausage or tofu and egg mixture into 6 portions. Spread a portion over each tortilla and roll it, then wrap in foil-until ready to use or freeze.

To eat, remove foil. Place burritos on microwave-safe plate; top with cheese and additional salsa if desired. Microwave just until cheese melts. Makes 6 servings.

PER BURRITO: 389 CAL.; 53G PROT.; 8G TOTAL FAT (1G SAT. FAT); 29G CARB.; 0 CHOL.; 1,596MG SOD.; 3G FIBER. OVO-LACTO/VEGAN

Vegetarian "Sausage" Melt

1 1/2 soy-based vegetarian "sausage"
patties
1 whole-grain English muffin, split
1 oz. low-fat sliced cheese or soy
cheese

In small nonstick skillet, saute "sausage" patties until browned, about 2 minutes per side. Toast muffin halves under broiler. Top muffin halves with "sausage" patties and cheese; broil just until cheese melts. Makes 1 serving.

PER SERVING: 311 CAL.; 24G PROT.; 11G TOTAL FAT (2G SAT. FAT); 34G CARB.; 0 CHOL.; 918MG SOD.; 4G FIBER. LACTO/VEGAN

Vegetarian Zone Chili

1 tsp. olive oil
1 cup reconstituted soy-based
meat-replacer mix
1/4 small onion, minced
1/4 small green pepper, chopped
1/2 cup chopped mushrooms
1/2 tsp. chili powder
1/2 tsp. oregano
Salt to taste
1/2 cup canned kidney beans, rinsed
and drained
1 1/2 cups canned crushed tomatoes
1 oz. low-fat Monterey jack cheese
or soy cheese, shredded

In skillet, heat oil over medium heat. Add, meat replacer, onion, pepper, mushrooms and seasonings. Saute until onion is translucent, about 5 minutes. Add beans and tomatoes; simmer 30 minutes. To serve, top with cheese. Makes 1 serving.

PER SERVING: 453 CAL.; 33G PROT.; 10G TOTAL FAT (4G SAT. FAT); 59G CARB.; 20MG CHOL.; 1,861MG SOD.; 15G FIBER. LACTO/VEGAN

Zone-Friendly Broccoli Soup

1 bunch broccoli, trimmed, rough
chopped and steamed until tender
2 cups low-fat milk or soymilk
1 Tbs. Dijon mustard
3 Tbs. flour
1 cup shredded low-fat cheddar
cheese or soy cheese
1 individual packet instant vegetable
broth powder or 1 Tbs. mild
miso (optional, [See glossary, p. 102])
Salt and white pepper to taste

While broccoli is steaming, heat 4 milk in saucepan over medium-low heat. In small bowl or measuring cup, mix together mustard and flour, adding enough water or broccoli-steaming liquid to form smooth paste. Stir into milk, whisking to keep lumps from forming. Cook milk mixture over low heat until thickened. Add cheese, stirring until melted. Stir in broccoli. Add water or broccoli cooking liquid if needed to thin soup to desired consistency.