With produce at its peak, summertime vegetarian meals are better than ever. The recipes on the following pages combine reduced-fat cheeses, whole-wheat pastas and tortillas, beans, tempeh, and tofu with juicy tomatoes, tender eggplant and arugula, and a host of summer herbs. Eating plenty of nutrient-rich, high-fiber carbohydrates from fruits and vegetables promotes satiety—the satisfying feeling of fullness that can help you shed pounds and maintain a weight that’s right for you. You’ll also get plenty of vitamins and minerals from these vegetarian delights.
Try our Spicy South Beach Diet Macaroni and Cheese, or a sweet and spicy Barbecued Tofu Wrap, or a Chicago-style “chardog”—in this case, a tofu dog prepared with a classic midwestern flair. Spaghetti with Ricotta and Fresh Tomato Sauce might become your favorite weeknight fallback. And when you’re in the mood for something different, Tempeh and Vegetable Fajitas and a rich Indian Vegetable Curry are just a couple of the many dishes to choose from.
PREP TIME: 15 minutes COOK TIME: 20 minutes
Tempeh is a flavorful soybean product that provides ample protein, fiber, and vitamins. In this warm salad, it combines with a colorful variety of beans and a handful of great summer veggies. This recipe is very flexible: You can use black beans instead of kidney and add whatever fresh vegetables you have on hand. Additional fresh herbs, like basil and cilantro, also make a good match.
| 2 | tablespoons fresh lemon juice |
| 1 | tablespoon extra-virgin olive oil |
| 3 | teaspoons low-sodium soy sauce |
| 2 | teaspoons Dijon mustard |
| 2 | garlic cloves, minced |
| 1/8 | teaspoon freshly ground black pepper |
| 1/8 | teaspoon granular sugar substitute |
| 1 | (15-ounce) can kidney beans, rinsed and drained |
| 1 | (15-ounce) can white beans, rinsed and drained |
| 12 | ounces green beans, trimmed and cut into 1-inch pieces |
| 1 | (8-ounce) package three-grain or regular tempeh, cut into 1/4-inch cubes |
| 4 | scallions, thinly sliced |
| 1/4 | cup chopped fresh parsley |
| 1 | cup cherry tomatoes, halved |
In a large bowl, whisk together lemon juice, oil, 1 teaspoon of the soy sauce, mustard, garlic, pepper, and sugar substitute. Add kidney beans and white beans; stir to combine.
Bring a large saucepan of lightly salted water to a boil. Add green beans, return to a boil, and cook until crisp-tender, about 2 minutes. Drain in a colander and immediately run under very cold water to stop cooking. Drain again and pat dry. Add to the bowl with other beans and toss to combine.
Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add tempeh and remaining 2 teaspoons soy sauce. Cook, turning occasionally, until tempeh is browned on all sides, 4 to 6 minutes. Transfer tempeh to the bowl with beans and add scallions and parsley; toss to combine.
Divide salad among 4 plates, top with tomatoes, and serve warm.
Makes 4 (11/3-cup) servings
NUTRITION AT A GLANCE
Per serving: 340 calories, 6 g fat, 1.5 g saturated fat, 19 g protein, 53 g carbohydrate, 15 g fiber, 440 mg sodium
PREP TIME: 10 minutes COOK TIME: 20 minutes
Summer-fresh tomatoes are one of the ultimate pleasures of warm-weather dining. Here they make a tasty homemade pasta sauce that’s quick and easy to prepare. Ricotta cheese adds a nice creaminess.
| 8 | ounces whole-wheat spaghetti |
| 6 | large plum tomatoes, finely chopped |
| 3/4 | cup part-skim ricotta cheese |
| 1/4 | cup freshly grated Parmesan cheese |
| 1/2 | cup chopped fresh basil, plus basil leaves for garnish |
| 3 | garlic cloves, minced |
| 2 | teaspoons extra-virgin olive oil |
| 1/4 | teaspoon salt |
| 1/8 | teaspoon freshly ground black pepper |
Bring a large pot of lightly salted water to a boil. Add spaghetti and cook according to package directions until al dente.
While pasta is cooking, in a large bowl combine tomatoes, ricotta, Parmesan, chopped basil, and garlic.
Reserving 1/4 cup of the pasta cooking liquid, drain pasta. Add pasta to the bowl with tomato mixture. Add oil, salt, and pepper; toss gently. Add reserved cooking liquid and stir to make a sauce. Garnish with basil leaves and serve warm.
Makes 4 (11/2-cup) servings
NUTRITION AT A GLANCE
Per serving: 310 calories, 8 g fat, 3.5 g saturated fat, 16 g protein, 49 g carbohydrate, 8 g fiber, 300 mg sodium
PREP TIME: 10 minutes COOK TIME: 5 minutes
Lovers of thin-crust pizza will like this tortilla version, as well as the grilled pizzas on pages 176 and 177 (all three are shown in the photo on the next page). You’ll love the smoky flavor that you get from using the grill rather than the oven.
| 4 | (8-inch) whole-wheat tortillas |
| 4 | medium plum tomatoes, thinly sliced |
| 3 1/2 | ounces reduced-fat feta cheese, crumbled (generous 1/3 cup) |
| 1 | garlic clove, minced |
| 2 | tablespoons thinly sliced fresh basil |
| 11/3 | cups baby arugula |
| 2 | teaspoons extra-virgin olive oil |
Salt and freshly ground black pepper |
Lightly coat a grill or grill pan with cooking spray and heat to medium-high.
Grill tortillas until lightly puffed and browned on the bottom, about 1 minute. Transfer to a cutting board, grilled side up, and top tortillas evenly with tomatoes, cheese, garlic, and basil.
Return tortillas to the grill, topping side up. Cover and cook until cheese is softened, about 30 seconds. Top with arugula, cover, and grill another 1 to 2 minutes, or until arugula is wilted. Transfer pizzas to 4 plates, drizzle with oil, and season with salt and pepper. Serve warm.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 190 calories, 8 g fat, 2.5 g saturated fat, 8 g protein, 22 g carbohydrate, 4 g fiber, 590 mg sodium
PREP TIME: 10 minutes COOK TIME: 5 minutes
Tangy goat cheese is the perfect partner to the garlicky spinach on these individual pizzas. Serve them with Crisp Jícama Salad with Creamy Cilantro Dressing for a light meal.
| 1/2 | teaspoon extra-virgin olive oil |
| 6 | ounces baby spinach (6 cups) |
| 3 | garlic cloves, minced |
| 1 | tablespoon water |
| 4 | (8-inch) whole-wheat tortillas |
| 4 | medium plum tomatoes, thinly sliced |
| 4 | ounces reduced-fat goat cheese, crumbled ( 2/3 cup) |
| 1/4 | teaspoon salt |
Freshly ground black pepper |
In a large nonstick skillet, heat oil over medium heat. Add spinach and garlic; cook, stirring, about 30 seconds. Add water, cover, and reduce the heat to low. Cook until spinach is wilted, 1 to 2 minutes more.
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill tortillas until lightly puffed and browned on the bottom, about 1 minute. Transfer to a cutting board, grilled side up, and top tortillas evenly with tomatoes, spinach, and cheese.
Return tortillas to the grill, topping side up. Cover and cook until cheese is melted, about 1 minute. Transfer pizzas to 4 plates, sprinkle with salt, and season with pepper to taste. Serve warm.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 180 calories, 6 g fat, 2 g saturated fat, 6 g protein, 27 g carbohydrate, 6 g fiber, 580 mg sodium
PREP TIME: 10 minutes COOK TIME: 5 minutes
Buying tomato sauce and roasted peppers at the supermarket makes easy work of these crispy pizzas. Make sure to slice the onion very thin, which allows it to impart its flavor without overwhelming the rest of the toppings. Add a sprinkling of any fresh herbs you have on hand just before serving, if you like, and be sure to break out the red pepper flakes for those who prefer some heat.
| 4 | (8-inch) whole-wheat tortillas |
| 1/4 | cup canned tomato sauce |
| 4 | ounces shredded part-skim mozzarella cheese (1 cup) |
| 1/2 | cup roasted red pepper (from a jar), cut into 1/4-inch-wide strips |
| 1/2 | small red onion, very thinly sliced |
| 1/8 | teaspoon salt |
Freshly ground black pepper |
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill tortillas until lightly puffed and browned on the bottom, about 1 minute. Transfer to a cutting board, grilled side up. Spread tortillas evenly with tomato sauce and top with equal portions of cheese, red pepper, and onion.
Return pizzas to the grill, topping side up. Cover and cook until cheese is melted, about 1 minute. Transfer pizzas to 4 plates, sprinkle with salt, and season with black pepper to taste. Serve hot.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 210 calories, 8 g fat, 3.5 g saturated fat, 10 g protein, 22 g carbohydrate, 4 g fiber, 610 mg sodium
PREP TIME: 15 minutes MARINATING TIME: 20 minutes COOK TIME: 20 minutes
Japanese and baby eggplants have a sweeter, more delicate taste than the larger American, or globe, variety, but you can use whichever is available.
| 3 | tablespoons rice vinegar |
| 4 | garlic cloves, minced |
| 1 | tablespoon grated fresh ginger |
| 1 | tablespoon low-sodium soy sauce |
| 1 | teaspoon toasted sesame oil |
| 1 | (14-ounce) package extra-firm tofu, cut into 1-inch cubes |
| 1 | cup quick-cooking whole-grain brown rice |
| 1 | tablespoon extra-virgin olive oil |
| 12 | ounces Japanese or baby eggplants, cut into 1/2-inch cubes |
| 1/4 | teaspoon salt |
| 4 | ounces snow peas, trimmed |
| 1/4 | cup water |
In a 9- by 13-inch glass baking dish, stir together vinegar, 2 teaspoons of the garlic, ginger, soy sauce, and sesame oil. Lay tofu cubes between paper towels and press to remove excess moisture. Add tofu to the baking dish with marinade and turn gently to coat well. Cover the dish with plastic wrap and marinate tofu for 20 minutes at room temperature.
While tofu is marinating, cook rice according to package directions. Remove from the heat and keep warm.
While rice is cooking, in a large nonstick skillet heat oil over medium-high heat. Add remaining garlic and cook for 1 minute. Add eggplant and salt; cook, stirring, until eggplant is browned on all sides, 4 to 5 minutes. Transfer eggplant to a large bowl.
Add snow peas and water to the skillet, cover, and cook over medium-high heat until snow peas are crisp-tender, 2 to 3 minutes. Transfer snow peas to the bowl with eggplant.
Add tofu and marinade to the skillet and cook over medium-high heat, turning with a spatula occasionally, until tofu is browned and crisped on all sides, 6 to 8 minutes. Return vegetables to the skillet and cook, gently stirring to combine with tofu, just until heated through, about 1 minute.
Divide rice among 4 plates and serve with tofu and vegetables.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 240 calories, 12 g fat, 2 g saturated fat, 14 g protein, 21 g carbohydrate, 4 g fiber, 290 mg sodium
PREP TIME: 20 minutes COOK TIME: 35 minutes
This tasty Indian-style curry has a delicious tomato-and-yogurt-based sauce. Enjoy it with brown rice on Phase 2 or 3. For a variation, add chopped fresh spinach or arugula during the last 5 minutes of cooking.
| 4 | garlic cloves, peeled |
| 1 | (2-inch) piece fresh ginger |
| 1 | tablespoon extra-virgin olive oil |
| 1 | small red onion, finely chopped |
| 11/2 | teaspoons curry powder |
| 3/4 | teaspoon cumin seeds |
| 1/8 | teaspoon cayenne |
| 11/4 | cups canned diced tomatoes |
| 1 | cup low-fat or nonfat plain yogurt |
| 1/4 | teaspoon salt |
| 11/2 | cups small cauliflower florets |
| 4 | ounces green beans, trimmed and cut into 1-inch pieces |
| 1 | cup canned chickpeas, rinsed and drained |
| 1/3 | cup water |
| 1 | medium zucchini, cut into 1/4-inch cubes |
| 1/4 | cup finely chopped fresh cilantro |
In a food processor, combine garlic and ginger; pulse until finely chopped.
In a medium saucepan, heat oil over medium-high heat. Add garlic mixture, onion, curry powder, cumin seeds, and cayenne; stir well. Reduce the heat to medium-low and cook, stirring frequently, until onion is softened, about 5 minutes.
Add tomatoes, 3/4 cup of the yogurt, and salt; stir to combine. Add cauliflower, bring to a gentle simmer, and cook for 10 minutes. Add green beans, chickpeas, and water; cover and simmer for 10 minutes more. Add zucchini and continue to cook, covered, until vegetables are tender, about 8 minutes more.
Spoon curry into 4 bowls and season lightly with additional salt, if desired. Top with remaining yogurt and sprinkle with cilantro. Serve warm.
Makes 4 (1-cup) servings
NUTRITION AT A GLANCE
Per serving: 200 calories, 5 g fat, 1 g saturated fat, 9 g protein, 32 g carbohydrate, 7 g fiber, 490 mg sodium
PHASE 1
(without bun)
PREP TIME: 10 minutes COOK TIME: 7 minutes
The Windy City boasts its very own hot dog style that Chicagoans swear by. Essential toppings include mustard, onion, pickle relish, sliced tomatoes, jarred peppers (pepperoncini), and celery salt (which can be omitted if sodium is of concern). There’s not a lick of ketchup in sight! In Chicago, hot dogs are called “chardogs” when cooked on the grill.
| 4 | low-fat tofu hot dogs |
| 4 | whole-wheat or whole-grain hot dog buns, lightly toasted (optional) |
| 4 | teaspoons yellow mustard |
| 1 | large plum tomato, halved and thinly sliced |
| 1/4 | cup no-sugar-added pickle relish |
| 4 | pepperoncini (from a jar), thinly sliced |
| 2 | tablespoons minced white onion |
| 1/4 | teaspoon celery salt (optional) |
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill hot dogs, turning frequently, until well browned on all sides, 3 to 5 minutes. Transfer hot dogs to buns, if using.
Top each hot dog with equal portions of mustard, tomato, relish, pepperoncini, and onion. Season with celery salt, if using. Serve warm.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving with bun: 200 calories, 5 g fat, 1.5 g saturated fat, 12 g protein, 57 g carbohydrate, 4 g fiber, 680 mg sodium
Per serving without bun: 90 calories, 3 g fat, 1 g saturated fat, 9 g protein, 35 g carbohydrate, 0 g fiber, 570 mg sodium
PREP TIME: 10 minutes COOK TIME: 35 minutes
Hot and bubbling from the oven, this summery version of our popular mac and cheese recipe adds fresh chopped tomatoes and basil. And a hit of cayenne turns up the volume. Look for spelt and whole-wheat pastas in health-food stores or in the pasta section of larger supermarkets.
| 8 | ounces whole-wheat or spelt elbow pasta |
| 1 | tablespoon trans-fat-free margarine |
| 1 | tablespoon whole-wheat flour |
| 1/4 | teaspoon cayenne |
| 11/4 | cups fat-free half-and-half |
| 1 | cup shredded reduced-fat sharp cheddar cheese |
| 1/4 | cup chopped fresh basil |
| 1/4 | teaspoon salt |
| 2 | large plum tomatoes, chopped |
Freshly ground black pepper |
Heat the oven to 400°F.
Bring a large saucepan of lightly salted water to a boil. Cook pasta according to package directions until al dente. Drain and rinse under cold water for 30 seconds.
While pasta is cooking, in a large nonstick skillet melt margarine over medium heat. Add flour and cayenne, reduce the heat to low, and whisk constantly until flour is incorporated, about 2 minutes.
Add half-and-half to the skillet, bring to a simmer over low heat, and cook, whisking frequently, until blended and thickened, 3 to 5 minutes. Add cheese, basil, and salt; stir until blended. Add pasta and stir until coated and warmed, about 1 minute; remove from the heat.
Lightly coat an 8- by 8-inch baking dish with cooking spray. Transfer macaroni and cheese to the baking dish. Sprinkle tomatoes on top and season with pepper. Bake until hot and bubbly, about 10 minutes. Place under the broiler and broil until the top is lightly browned, 3 to 4 minutes. Serve hot.
Makes 4 (11/4-cup) servings
NUTRITION AT A GLANCE
Per serving: 360 calories, 12 g fat, 6 g saturated fat, 18 g protein, 51 g carbohydrate, 6 g fiber, 280 mg sodium
PHASE 1
without bread
PREP TIME: 15 minutes MARINATING TIME: 15 minutes COOK TIME: 10 minutes
Similar to egg salad (without the eggs!), this creamy sandwich gets extra flavor from tapenade, a puréed olive paste widely available in jars (choose sugar-free variety). If you are on Phase 1, skip the bread and enjoy the tofu salad with the roasted peppers and tapenade alongside.
| 1 | teaspoon dried oregano |
| 1 | teaspoon garlic powder |
| 1/4 | teaspoon red pepper flakes |
| 1 | (14-ounce) package extra-firm tofu, cut into 1-inch cubes |
| 2 | large roasted red peppers (from a jar), drained, rinsed, and roughly chopped |
| 12 | basil leaves, roughly chopped |
| 2 | tablespoons olive tapenade (from a jar) |
| 1 | tablespoon mayonnaise |
| 8 | slices thin-sliced whole-grain bread, lightly toasted (optional) |
| 2 | cups baby arugula |
In a medium bowl, combine oregano, garlic powder, and pepper flakes. Place tofu cubes between paper towels and press to remove excess moisture. Transfer tofu to the bowl with oregano mixture and stir gently to coat well. Cover the bowl with plastic wrap and marinate tofu for 15 minutes at room temperature.
Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add tofu, reduce the heat to medium, and cook, gently stirring, until tofu is golden brown on all sides, about 8 minutes. Remove from the heat and transfer tofu to the original medium bowl. Add peppers and basil; stir gently with a fork to break up tofu and combine.
In a small bowl, stir together tapenade and mayonnaise. Spread tapenade mixture on 4 bread slices, if using, and top with tofu mixture, arugula, and remaining bread slices to form 4 sandwiches. Cut sandwiches in half and serve.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving with bread: 239 calories, 10 g fat, 1.5 g saturated fat, 15 g protein, 22 g carbohydrate, 4 g fiber, 445 mg sodium
Per serving without bread: 170 calories, 11 g fat, 2 g saturated fat, 12 g protein, 6 g carbohydrate, 2 g fiber, 300 mg sodium
PREP TIME: 20 minutes SOAKING TIME: 15 minutes COOK TIME: 15 minutes
This tangy and spicy dish gets its exciting flavors from chili paste, Asian fish sauce, and rice vinegar, three ingredients often used in Vietnamese cooking. For more on these ingredients, see the glossary. You can substitute 1 teaspoon low-sodium soy sauce for fish sauce, if preferred.
| 2 | ounces rice noodles |
| 1 | tablespoon chili paste (from a jar) |
| 1 | tablespoon Asian fish sauce |
| 1 | tablespoon fresh lime juice |
| 1 | tablespoon rice vinegar |
| 2 | tablespoons extra-virgin olive oil |
| 1 | large head broccoli, cut into small florets (4 cups) |
| 1 | medium red bell pepper, thinly sliced |
| 1 | medium red onion, thinly sliced |
| 1 | medium zucchini, halved lengthwise and thinly sliced into half-moons |
| 1/4 | cup finely chopped fresh cilantro |
| 4 | lime wedges |
Place noodles in a medium bowl, cover with very warm tap water, and soak until softened, about 15 minutes. Drain and set aside.
While noodles are soaking, in a small bowl whisk together chili paste, fish sauce, lime juice, and vinegar.
In a large nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Add broccoli and toss to coat; cook, tossing gently, until tender, about 4 minutes. Transfer broccoli to a plate.
Add remaining 1 tablespoon oil to the skillet and heat over medium-high heat. Add pepper, onion, and zucchini; cook, stirring frequently, until vegetables are just beginning to soften, about 4 minutes. Return broccoli to the skillet and cook, stirring occasionally, for 3 minutes more. Stir in chili paste mixture, cover, and cook 1 minute more.
Add noodles to the skillet and toss well. Add cilantro and toss again. Divide among 4 plates and serve warm with lime wedges.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 160 calories, 7 g fat, 1 g saturated fat, 4 g protein, 23 g carbohydrate, 4 g fiber, 480 mg sodium
PHASE 1
(without bun)
PREP TIME: 25 minutes COOK TIME: 10 minutes
Spicy horseradish aioli is the perfect topping for these moist burgers (make it in larger amounts to enjoy as a dip for crudités). Tempeh is available in all sorts of flavors, including smoked, sesame, and sea or garden vegetable. Try them all and see which you like best.
| Aioli | |
| 2 | tablespoons mayonnaise |
| 11/2 | tablespoons prepared horseradish, drained well |
| 1/2 | teaspoon grated lemon zest |
| 1 | teaspoon fresh lemon juice |
| 2 | garlic cloves, minced |
| Burgers | |
| 4 | scallions, roughly chopped |
| 1/4 | cup roughly chopped fresh parsley |
| 1 | garlic clove |
| 1 | (8-ounce) package tempeh, crumbled |
| 2 | teaspoons Dijon mustard |
| 1 | large egg |
| 1/4 | teaspoon salt |
| 1/4 | teaspoon freshly ground black pepper |
| 4 | whole-grain hamburger buns, lightly toasted (optional) |
| 4 | large Boston or red leaf lettuce leaves |
| 1 | large plum tomato, thinly sliced |
For the aioli: In a small bowl, stir together mayonnaise, horseradish, lemon zest, lemon juice, and garlic.
For the burgers: In a food processor, combine scallions, parsley, and garlic; process until finely chopped. Add tempeh, mustard, egg, salt, and pepper; pulse until mixture comes together. Form mixture into 4 patties, 1 inch thick.
Lightly coat a grill or grill pan with cooking spray and heat to medium. Grill burgers until browned and heated through, about 4 minutes per side. Place burgers on buns, if using, and top with aioli, lettuce, and tomato. Serve warm.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving with bun: 330 calories, 13 g fat, 2.5 g saturated fat, 20 g protein, 32 g carbohydrate, 8 g fiber, 500 mg sodium
Per serving without bun: 180 calories, 10 g fat, 2 g saturated fat, 14 g protein, 8 g carbohydrate, 5 g fiber, 270 mg sodium
PREP TIME: 15 minutes COOK TIME: 25 minutes
Boasting a variety of summer vegetables, including fresh peas and corn, this flavorful pasta salad is a height-of-summer Phase 3 dish. To cut the kernels off a husked uncooked corn cob, use a sharp knife to cut the cob in half crosswise. Then stand the corn up, flat end down, and cut the kernels from the top of the cob down.
| 8 | ounces whole-wheat fusilli |
| 1 | tablespoon extra-virgin olive oil |
| 1 | medium red onion, finely chopped |
| 1 | large eggplant, cut into 3/4 -inch cubes |
| 1/2 | cup water |
| 3 | garlic cloves, minced |
| 1 | teaspoon dried thyme |
| 11/2 | cups grape tomatoes, halved |
| 1/2 | cup fresh or frozen corn kernels |
| 1/2 | cup fresh or frozen baby peas |
| 1/2 | cup chopped fresh basil |
| 3 | tablespoons red wine vinegar |
| 1/4 | teaspoon salt |
Freshly ground black pepper |
Bring a large saucepan of lightly salted water to a boil. Add pasta and cook according to package directions until al dente. Drain pasta and transfer to a large bowl.
While pasta is cooking, in a large nonstick skillet heat oil over medium-high heat. Add onion, reduce the heat to medium, and cook just until softened, about 5 minutes. Add eggplant, cover, and cook, stirring occasionally, until eggplant is softened, about 8 minutes. Add water, garlic, and thyme; stir to combine. Cook, uncovered, until the pan is almost dry, about 4 minutes. Add tomatoes, corn, and peas; cook until tomatoes begin to burst, about 5 minutes. Remove from the heat and stir in basil, vinegar, and salt; season to taste with pepper.
Add vegetables to pasta and toss well. Serve warm or at room temperature.
Makes 4 (2-cup) servings
NUTRITION AT A GLANCE
Per serving: 340 calories, 6 g fat, 0.5 g saturated fat, 11 g protein, 65 g carbohydrate, 13 g fiber, 210 mg sodium
PREP TIME: 10 minutes COOK TIME: 20 minutes
When zucchini and summer squash fill the garden, we turn to this flavorful pasta dish, which can easily be doubled or tripled for a big outdoor gathering. In place of basil, try fresh cilantro, mint, regular chives, or garlic chives.
| 2 | teaspoons extra-virgin olive oil |
| 1 | small onion, finely chopped |
| 3 | garlic cloves, minced |
| 3 | pepperoncini (from a jar), minced |
| 1/4 | teaspoon salt |
| 1/8 | teaspoon freshly ground black pepper |
| 8 | ounces whole-wheat penne pasta |
| 1 | large zucchini, shredded |
| 2 | ounces reduced-fat goat cheese, crumbled ( 1/3 cup) |
| 1 | cup cherry or grape tomatoes, halved |
| 1/4 | cup chopped fresh basil |
In a large nonstick skillet, heat 1 teaspoon of the oil over medium-high heat. Add onion and garlic, reduce the heat to medium, and cook, stirring frequently, until onion is softened, 3 to 4 minutes. Add remaining 1 teaspoon oil, pepperoncini, salt, and pepper. Reduce the heat to low and continue cooking, stirring occasionally, for 2 to 3 minutes to flavor the oil. Remove from the heat and keep warm.
Bring a large pot of lightly salted water to a boil. Cook pasta according to package directions until al dente. Reserving 2 tablespoons of pasta cooking liquid, drain pasta.
Add pasta, reserved pasta cooking liquid, zucchini, cheese, tomatoes, and basil to skillet; toss to combine. Cook over medium heat until pasta is just heated through and cheese is melted, 1 to 2 minutes. Season with additional pepper to taste and serve warm.
Makes 4 (11/2-cup) servings
NUTRITION AT A GLANCE
Per serving: 280 calories, 5 g fat, 1.5 g saturated fat, 13 g protein, 46 g carbohydrate, 6 g fiber, 400 mg sodium
PREP TIME: 15 minutes COOK TIME: 15 minutes
Open the pantry and pull out those spices for this vegetarian barbecue dish. Shredded romaine and creamy avocado add just the right cooling touch; you can also use Savoy cabbage, if you like.
| 1 | tablespoon extra-virgin olive oil |
| 1 | small onion, finely chopped |
| 2 | teaspoons garlic powder |
| 2 | teaspoons paprika |
| 1 | teaspoon mustard powder |
| 1/2 | teaspoon cayenne |
| 2 | tablespoons tomato paste |
| 2 | tablespoons Worcestershire |
| 1 | tablespoon granular sugar substitute |
| 1/2 | cup water |
| 1 | (14-ounce) package extra-firm tofu, cut into cubes |
| 2 | teaspoons fresh lime juice |
| 4 | (8-inch) whole-wheat tortillas |
| 3 | cups shredded romaine lettuce |
| 1 | small avocado, sliced |
In a medium skillet, heat oil over medium heat. Add onion, garlic powder, paprika, mustard, and cayenne; stir to combine. Cover and cook until onion is softened, about 5 minutes. Stir in tomato paste, Worcestershire sauce, and sugar substitute; cook, stirring, for 1 minute. Stir in water and cook 1 minute more. Add tofu, stir gently to coat with sauce, and cook until heated through, about 2 minutes. Remove from the heat, add lime juice, and stir to combine.
Warm tortillas according to package directions. Place tortillas on a cutting board. Divide lettuce, avocado, and tofu among tortillas. Fold one side of each tortilla in and roll up tortillas to form wraps. Serve warm.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 350 calories, 19 g fat, 2.5 g saturated fat, 16 g protein, 32 g carbohydrate, 9 g fiber, 390 mg sodium
PREP TIME: 15 minutes MARINATING TIME: 30 minutes COOK TIME: 20 minutes
Lime juice, garlic, and serrano pepper flavor the tasty marinade for this Tex-Mex tempeh dish. If you’re a fan of fresh cilantro, chop some up to sprinkle on top just before serving. An extra squeeze of lime is also nice. Use a grill topper to keep tempeh and vegetables from falling through the grate.
| 1/4 | cup fresh lime juice |
| 3 | garlic cloves, minced |
| 1 | small serrano or jalapeno pepper, seeded and minced |
| 3 | teaspoons extra-virgin olive oil |
| 2 | teaspoons sugar-free pancake syrup |
| 1 | (8-ounce) package tempeh, cut crosswise into 3.4-inch strips |
| 2 | large bell peppers, any color, cut into wide strips |
| 1 | large red onion, cut into 1/4-inch-thick slices |
| 1/4 | teaspoon salt |
Freshly ground black pepper |
|
| 4 | (8-inch) whole-wheat tortillas |
| 1 | cup fresh salsa |
| 1/4 | cup reduced-fat sour cream |
In a 9- by 13-inch glass baking dish, whisk together lime juice, garlic, serrano pepper, 2 teaspoons of the oil, and syrup. Add tempeh, turn to coat, and arrange in a single layer. Cover the dish with plastic wrap and marinate the tempeh at room temperature for 30 minutes.
While tempeh is marinating, lightly coat a grill or grill pan with cooking spray and heat to medium-high. In a large bowl, toss bell peppers and onion with remaining 1 teaspoon oil, 1/8 teaspoon of the salt, and black pepper to taste. Grill vegetables until softened and browned, 8 to 10 minutes, turning halfway through. Transfer to a large platter.
Season tempeh with remaining 1/8 teaspoon salt and grill until lightly browned, 2 to 3 minutes per side. Transfer to the platter with the vegetables. Grill tortillas until lightly browned, about 1 minute per side.
Place 1 tortilla on each of 4 plates. Top with tempeh and grilled vegetables. Serve warm, topped with salsa and sour cream.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 310 calories, 11 g fat, 2.5 g saturated fat, 16 g protein, 39 g carbohydrate, 9 g fiber, 740 mg sodium
