Hearty, healthy entrees

These satisfying recipes are sure to please even the hungriest folks at your table.

If you're trying to eat more vegetables but have a tough time coming up with substantial meat-free dishes, here's a terrific selection of recipes. all are prepared with ingredients such as beans, mushrooms, and eggplant that are so satisfying, you'll never miss the meat. Beans help lower your LDL (bad) cholesterol. Eggplant and portobello mushrooms offer a smoky flavor and meaty texture, making them good meat alternatives.

JOY E. ZACHARIA, R.D.

PORTOBELLO PIZZA

MAKES 6 SERVINGS

PREP: 15 MIN., COOK: 7 MIN.,

BAKE: 23 MIN.

Baking the crust on the bottom rack will keep it from becoming soggy.

2 large portobello mushroom caps, sliced*

1/2 large onion, sliced

1/2 teaspoon salt

1/2 teaspoon pepper

Vegetable cooking spray

1 tablespoon balsamic vinegar

2 tablespoons yellow cornmeal

1 (10-ounce) refrigerated pizza crust dough

2 tablespoons basil pesto

2 tablespoons plain nonfat yogurt

1/4 cup chopped fresh basil

6 fresh mozzarella cheese slices (6 ounces)**

5 plum tomatoes, chopped

2 tablespoons shredded

Parmesan cheese

SAUTE first 4 ingredients in a large skillet coated with cooking spray over medium-high heat 5 minutes or until onion is tender. Add balsamic vinegar; cook 2 minutes or until liquid is evaporated. Set aside.

SPRINKLE cornmeal over baking pan; spread out pizza dough. Bake on bottom oven rack at 425[degrees] for 5 minutes.

STIR together pesto and yogurt. Spread over pizza crust, leaving a 1-inch border. Sprinkle with mushroom mixture and fresh basil. Top with mozzarella cheese and tomatoes. Sprinkle with Parmesan cheese.

BAKE at 425[degrees] on bottom oven rack for 18 minutes or until edges are golden brown and cheese is melted.

Calories 292 (35% from fat); Fat 11.3g (sat 5.3g, mono 0.2g, poly 0.1g); Protein 12.3g; Carb 35g; Fiber 2.4g; Chol 24mg; Iron 2.4mg; Sodium 667mg;Calc 210mg.

*1 (8-ounce) package sliced button mushrooms may be substituted for Refrigerated dough gives tasty Portobello Pizza a head start.

the portobello mushroom caps.

**1 1/2 cups (6 ounces) shredded part-skim mozzarella cheese may be substituted for fresh mozzarella.

EGGPLANT PARMESAN WITH FETA

MAKES 6 SERVINGS

PREP: 35 MIN., COOK: 15 MIN., BAKE: 56 MIN.

1/2 small eggplant

3/4 teaspoon salt, divided

1 teaspoon pepper, divided

1 cup Italian breadcrumbs

1/2 cup grated Parmesan cheese, divided

1/2 cup egg substitute

Vegetable cooking spray

1 medium onion, chopped

2 garlic cloves, minced

1 (28-ounce) can crushed tomatoes

1 teaspoon sugar

1 teaspoon dried basil

1/2 teaspoon dried oregano

1 (16-ounce) container 1 % low-fat cottage cheese*

1/2 cup crumbled feta cheese

CUT eggplant crosswise into 1/8-inch-thick slices. Sprinkle evenly with 1/2 teaspoon salt and 1/2 teaspoon pepper.

COMBINE breadcrumbs and 3 tablespoons Parmesan cheese. Dip eggplant into egg substitute. Dredge in breadcrumb mixture. Coat eggplant evenly on both sides with cooking spray. Arrange slices on a rack coated with cooking spray; place rack inside a roasting pan.

BAKE at 375[degrees] for 16 minutes, turning after 8 minutes.

SAUTE onion and garlic in a large saucepan coated with cooking spray over medium-high heat 5 minutes or until onion is tender. Add tomatoes, remaining 1/4 teaspoon salt, remaining 1/2 teaspoon pepper, sugar, basil, and oregano; bring to a boil. Reduce heat, and simmer, stirring often, 10 minutes or until thickened.

SPOON 1 cup tomato mixture into an 8-inch square baking dish coated with vegetable cooking spray; arrange one-third of eggplant slices in a single layer over tomato mixture.

STIR together cottage cheese and feta cheese; spoon 1/3 cup cheese mixture over eggplant. Spoon 1 cup tomato mixture over cheese mixture. Repeat layers twice, ending with tomato mixture. Sprinkle with remaining Parmesan cheese.

BAKE at 350[degrees] for 35 to 40 minutes or until bubbly and golden brown.

Calories 279 (25% from fat); Fat 7.6g (sat 3.8g, mono 1.6g, poly 0.7g); Protein 22.2g; Carb 32g; Fiber 5g; Chol 20mg; Iron 3.7mg; Sodium 1,215mg; Gale 299mg.

*Part-skim ricotta cheese may be substituted for cottage cheese, if desired.

SPICY BEANS WITH COCONUT MILK

MAKES 6 SERVINGS

PREP: 20 MIN., COOK: 37 MIN.

Reader Judy Johnson enjoys this dish spicy and tangy, but feel free to adjust the curry paste and lime juice to your liking. This recipe is an excellent source of fiber-you need at least 25 grams per day.

1 sweet onion, chopped

Vegetable cooking spray

2 garlic cloves, minced

1 to 2 tablespoons red curry paste

2 (15-ounce) cans kidney beans, rinsed and drained

1 (14.5-ounce) can diced tomatoes, undrained

1 (13.5-ounce) can lite coconut milk

1 teaspoon grated lime rind

2 to 3 tablespoons fresh lime juice

2 tablespoons sugar

1 to 1 1/2 teaspoons salt

4 cups hot cooked basmati or long-grain rice

Toppings: 2 green onions, chopped; 2 tablespoons chopped fresh cilantro (optional)

SAUTE chopped onion in a Dutch oven coated with cooking spray over medium-high heat 5 minutes; add garlic, and saute 1 minute. Add red curry paste; saute 1 minute. Stir in kidney beans, diced tomatoes, coconut milk, and next 4 ingredients.