cup raisinsSalads, Spreads, and
Sandwiches
Whether used as starters or main dishes, salads, dips, and sandwiches can make for hearty fare. In many homes they are the focal point of the meal and often are served any hour of the day or evening. Salads featuring beans or grains can be especially substantial and satisfying. Those that consist mostly of vegetables and a light dressing work well as side salads or snacks. Salads are fun, quick and easy to prepare, and are a great way to serve healthy vegetables. They typically are low in fat, readily lend themselves to creativity, and always accept little bits of leftovers from last night’s feast.
Almost anything can be the basis for a salad: cold or warm pasta, grains, potatoes, sweet potatoes, or winter squash; cooked or raw vegetables; peas, beans, or lentils; and even fruit. Fresh herbs as well as nuts, seeds, and sprouts complement salads perfectly. Keep an open mind about salads and let the recipes in this book be a springboard for your own imagination.
Spreads make wonderful snacks. They’re perfect for stuffing into celery sticks, smearing on crackers, or using as a dip for raw veggies, pretzels, or baked chips. A large dollop of a high-protein spread on a baked potato makes for a very filling meal. Spreads really come into their own when they are used as sandwich fillings. Add whole grain bread or a whole grain bun, a few of the trimmings (lettuce, tomatoes, onions, pickles, sprouts, peppers, or whatever strikes your fancy), and you’ve got a simple, nourishing meal in minutes. Try layering a corn or flour tortilla, chapati, or lavish with your favorite spread and fixings. Then just roll it up for a handy supper. Spreads are incredibly versatile, so let your creativity run wild.
Sandwiches run the gamut from basic peanut butter and jelly to veggie burgers with the works. In between are international favorites such as burritos, tostadas, and fajitas. Sandwiches can be much more wholesome than greasy cheese on standard-issue white bread, and far healthier than fatty meats on a bun. Have fun with sandwiches—they aren’t just for lunch. Try a bean burrito for breakfast or tostadas served family-style for dinner. Don’t forget that hot soup and a sandwich are always a perfect match.
Rice, Zucchini and Corn Salad
MAKES 6 SERVINGS
Here is a nourishing whole grain salad that will quash the hungriest of appetites.
3 cups cooked brown rice, or a mixture of brown and wild rice
1 pound small zucchini, cut in half lengthwise and sliced into half moons
2 cups cooked whole corn kernels (fresh, frozen, or canned)
¼ cup thinly sliced scallions
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
2 teaspoons dillweed
½ teaspoon salt
Combine rice, zucchini, corn, and scallions in a large bowl. Whisk together remaining ingredients. Pour over rice and vegetables and toss well. Serve warm or thoroughly chilled.
Per one-cup serving: Calories: 212; Protein: 5g; Carbohydrate: 37g; Fat: 6g; Sodium: 242mg. Cholesterol: 0mg; Fiber: 4g.
Citrus Fruit and Grain Salad
MAKES 6 SERVINGS
Tart and juicy, this scrumptious salad uses fresh fruit and pantry staples to create the centerpiece of a meal.
4 cups cooked whole grain brown rice, wild rice, bulgur, or barley, or a combination)
2 navel oranges, peeled and chopped
½ cup minced fresh parsley
cup raisins
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 tablespoon wine vinegar (red, white, or balsamic)
2 teaspoons Dijon mustard
Salt and pepper
Combine grain, oranges, parsley, and raisins in a large bowl. In a small bowl whisk together oil, lemon juice, vinegar, and mustard. Pour over rice and fruit and toss well. Season with salt and pepper and toss again. Serve chilled.
Per one-cup serving: Calories: 240; Protein: 4g; Carbohydrate: 44g; Fat: 6g; Sodium: 243mg; Cholesterol: 0mg; Fiber: 4g.
Tunisian Potato Salad
MAKES 6 SERVINGS
Using just a few commonplace ingredients, this unique and tangy vinaigrette potato salad is sure to be a hit with your family and friends.
1 pound new potatoes
¼ cup fresh lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons water
1 teaspoon ground cumin
½ teaspoon paprika Good pinch of cayenne pepper
Salt
Boil potatoes in salted water until tender. Cut in half if small, or quarters if large. Dress with lemon juice, olive oil, water, cumin, paprika, cayenne, and salt. Toss gently. Serve warm or thoroughly chilled.
Per ¾-cup serving: Calories: 82; Protein: 1g; Carbohydrate: 10g; Fat: 5g; Sodium: 354mg; Cholesterol: 0mg; Fiber: 1g.
Noodles in Nut Sauce
MAKES 8 SERVINGS
Enticing, enchanting, and irresistible!
cup natural peanut butter or other nut or seed butter
2 tablespoons low-sodium tamari
1½ tablespoons brown rice vinegar
1 tablespoon toasted sesame oil
1 teaspoon pure maple syrup or brown rice syrup
½ teaspoon ground ginger
½ teaspoon crushed garlic
Cayenne pepper
Water
12 ounces thin whole wheat or brown rice spaghetti
Thinly sliced scallions for garnish (optional)
Toasted sesame seeds for garnish (optional)
Combine nut butter, tamari, vinegar, oil, syrup, ginger, garlic, and cayenne pepper to taste in a large bowl. Stir vigorously until smooth and well combined. Gradually whisk in enough water, about 1 cup, to make a pourable sauce. Boil noodles in lightly salted water. Drain well. Rinse under cold water to cool, then drain again. Add to the bowl with the sauce and toss until evenly coated. Chill thoroughly before serving. The noodles will absorb any excess sauce as they chill. Garnish with scallions and/or toasted sesame seeds, if desired.
Per ½-cup serving: Calories: 248; Protein: 8g; Carbohydrate: 36g; Fat: 8g; Sodium: 195mg; Cholesterol: 0mg; Fiber: 2g.
Fresh Spring Salad
MAKES 8 SERVINGS
What a pleasing lunch or side salad! It’s superb in spring and summer when there is an abundance of fresh vegetables and herbs, but it’s equally delightful year round.
1 head romaine lettuce or 2 heads bibb lettuce
2 ripe tomatoes
1 cucumber, peeled
1 green bell pepper
8 red radishes
Minced mild red onions or thinly sliced scallions
Minced fresh cilantro, parsley, basil, or dillweed
3 to 4 tablespoons fresh lemon juice
1½ tablespoons extra-virgin olive oil
Salt and pepper
Finely chop or dice lettuce, tomatoes, cucumber, pepper, and radishes, if using. Place in a bowl along with the onion and fresh herbs. Dress with lemon juice, oil, salt, and pepper, to taste, just before serving.
Per one-cup serving: Calories: 54; Protein: 2g; carbohydrate: 7g; Fat: 3g; Sodium: 157mg; Cholesterol: 0mg; Fiber: 2g.
Tang Tsel
MAKES 4 SERVINGS
The humble cabbage rises to prominence in this simple but incredibly delicious salad that is based on an old Himalayan recipe.
1 cup thinly sliced or shredded green cabbage
1 cup thinly sliced or shredded red cabbage
1 small tomato, seeded and sliced into thin slivers
¼ cup brown rice vinegar
2 teaspoons toasted sesame oil
Combine cabbage and tomato in a medium bowl and toss gently. Sprinkle vinegar and sesame oil over vegetables and toss again to mix thoroughly. Serve at once or chill.
Per one-cup serving: Calories: 38; Protein: 1g; Carbohydrate: 4g; Fat: 2.5g; Sodium: 8mg; Cholesterol: 0mg; Fiber: lg.
Spicy Cucumber Salad
MAKES 4 SERVINGS
This light, refreshing salad is aromatic and tantalizing with just a bit of a pungent bite.
2 cups thinly sliced English cucumbers
Salt
2 tablespoons brown rice vinegar
2 teaspoons toasted sesame oil
Pinch of cayenne pepper
Sprinkle cucumbers with plenty of salt and leave to drain in a colander for at least 30 minutes until they soften and lose their juices. Rinse under cold water and drain well. Transfer to a medium bowl and sprinkle with vinegar and oil. Season with cayenne pepper. Toss to mix thoroughly. Serve at once or chill.
Per ½-cup serving: Calories: 29; Protein: less than one gram; Carbohydrate: 2g; Fat: 2.5g; Sodium: 292mg; Cholesterol: 0mg; Fiber: less than one gram.
Salad of Chickpeas, Tomato and Walnuts
MAKES 4 SERVINGS
This delightful salad is a fine example of how simple ingredients often create the most memorable dishes. Serve it with a hearty whole grain bread to dip into the flavorful dressing.
2 cups drained cooked or canned chickpeas (one 15-ounce can)
1 medium tomato, chopped
¼ cup walnuts broken into pieces
¼ cup raisins
¼ cup minced fresh parsley
2 tablespoons fresh lemon juice
1½ teaspoons extra-virgin olive oil
Salt and pepper
Combine all the ingredients in a large bowl. Toss to mix well.
Per ¾-cup serving: Calories: 236; Protein: 9g; Carbohydrate: 33g; Fat: 9g; Sodium: 302mg; Cholesterol: 0mg; Fiber: 8g.
Chicka-Dee Pea Salad
MAKES 2 TO 4 SERVINGS
For an attractive luncheon, scoop this salad onto lettuce-lined plates, garnish it with a little paprika, and surround it with fresh tomato wedges. Alternatively, spread it on whole grain bread or stuff it into whole wheat pitas with lettuce and fresh tomato slices.
2 cups drained cooked or canned chickpeas (one 15-ounce can)
½ cup finely diced celery
2 tablespoons fresh lemon juice
1½ teaspoons extra-virgin olive oil
1 thinly sliced scallion, or grated onion to taste
2 tablespoons minced fresh parsley (optional)
2 teaspoons well-drained pickle relish or chopped pickles
2 teaspoons brown mustard
¼ teaspoon paprika
Salt and pepper
Chop beans in a food processor or mash them well with a potato masher or fork. Stir in remaining ingredients and mix thoroughly. Chill before serving.
Per 3/4-cup serving: Calories: 197; Protein: 7g; Carbohydrate: 29g; Fat: 7g; Sodium: 699mg; Cholesterol: 0mg; Fiber: 6g.
Chickenless Chicken Salad
MAKES 4 CUPS (ABOUT 6 SERVINGS)
This salad is a wonderful pretender—it has all the ingredients that make a great “chicken” salad, but without the bird! Serve it on a bed of fresh, crisp greens or as a hearty sandwich filling.
1 pound extra-firm regular tofu, rinsed and patted dry
1 cup water
¼ cup low-sodium tamari
½ cup finely diced celery
½ cup finely diced red bell pepper
Thinly sliced scallions or grated onion (optional)
1 cup No-Naise Dressing (recipe follows)
Preheat oven to 400°F. Mist a baking sheet with nonstick cooking spray or line with parchment paper and set aside. Cut tofu into ¼-inch-thick slices. Place in two shallow dishes, large enough to fit the tofu in a single layer. Combine water and tamari and pour over tofu. Let marinate 15 to 30 minutes. Remove tofu from marinade and place in a single layer on prepared baking sheet. Bake until it is deep, golden brown and the surface is dry, about 30 minutes. Allow tofu to cool until it can be easily handled, then slice into very thin strips or shreds. Transfer to a bowl with the vegetables and add thinly sliced scallions or grated onion, if desired. Add just enough No-Naise Dressing to the salad to moisten it to your liking. Toss gently until everything is evenly coated. Chill before serving.
Per 
-cup serving: Calories: 323; Protein: 21g; Carbohydrate: 8g; Fat: 26g; Sodium: 690mg; Cholesterol: 0mg; Fiber: less than one gram.
No-Naise Dressing
MAKES ABOUT 1½ CUPS
This is the perfect low-fat substitute for traditional egg-laden mayonnaise. Be sure to include the Dijon mustard when making the Chicken-less Chicken Salad, as it will give the salad a little extra bite.
1½ cups (about 12 ounces) firm silken tofu, crumbled
3 tablespoons fresh lemon juice
2 teaspoons Dijon mustard (optional)
½ teaspoon salt
¼ teaspoon dry mustard
2 tablespoons organic canola oil or extra-virgin olive oil
Place all ingredients, except oil, in blender or food processor and process until smooth and creamy. With appliance running, drizzle in the oil in a slow, steady stream through the opening in the lid. Store in refrigerator. Will keep for 7 to 10 days.
Per 2-tablespoon serving: Calories: 18; Protein: 1g; Carbohydrate: less than one gram; Fat: 1g; Sodium: 103mg; Cholesterol: 0mg; Fiber: 0g.
MAKES ABOUT 2 CUPS
This cheddar-style spread is sharp, tangy, and rich. Use it as a spread for bread or crackers, a dip for veggies, or a topping for grains, pizza, or potatoes. Stir it into sauces, gravies, soups, or casseroles whenever you want to add a spark of cheesy flavor.
2 cups drained cooked or canned chickpeas (one 15-ounce can)
3 tablespoons nutritional yeast flakes
2 tablespoons sesame tahini
2 tablespoons white wine vinegar
1½ tablespoons light miso
1 tablespoon extra-virgin olive oil
1 teaspoon onion powder
¾ teaspoon salt
½ teaspoon paprika
¼ teaspoon garlic powder
¼ teaspoon dry mustard
Combine all ingredients in food processor fitted with a metal blade. Process into a smooth paste, stopping to scrape down sides of work bowl as necessary. Chill several hours or overnight before serving, to allow flavors to blend. Keeps about 7 days in the refrigerator.
Per one-quarter-cup serving: Calories: 115; Protein: 5g; Carbohydrate: 14g; Fat: 5g; Sodium: 437mg; Cholesterol: 0mg; Fiber: 4g.
MAKES ABOUT 3 CUPS
Here’s a superb dairy-free pesto that is very simple to prepare. It is equally delicious as a dip or topping served at room temperature, or as a warm sauce over pasta or grains.
½ cup water, more or less as needed
1 medium onion, diced
½ teaspoon crushed garlic
1 large eggplant, peeled
1 cup pecans
½ cup fresh basil, firmly packed
2 to 3 tablespoons fresh lemon juice
2 to 4 tablespoons light miso
Heat water in a large nonstick skillet. Add onion and garlic and cook over medium-high heat for 5 minutes. Meanwhile, cut eggplant into ½-inch cubes. Add to onion, cover, and reduce heat to medium. Cook, stirring often, until eggplant is very soft, about 25 to 30 minutes. If necessary, add a little more water to keep eggplant from sticking to pan. When tender, transfer eggplant mixture to blender. Add remaining ingredients and process until completely smooth. Mixture will be thick. Serve immediately while warm or at room temperature. Store leftovers in refrigerator and reheat to serve.
Per one-half-cup serving: Calories: 150g; Protein: 3g; Carbohydrate: 8g; Fat: 13g; Sodium: 84mg; Cholesterol: 0mg; Fiber: 3g.
Green Bean and Walnut Paté
MAKES ABOUT 2 CUPS
Serve this classic “meaty” spread on a bed of lettuce garnished with tomatoes, or as a spread for whole grain crackers, matzo, or bread.
2 teaspoons olive oil
1 large onion, diced
2 cups steamed green beans, cooled and coarsely chopped
½ pound firm regular tofu, rinsed
1 cup chopped walnuts
Pinch of ground allspice
Salt and pepper
Heat oil in a skillet over medium-high heat. Add onion and sauté until dark brown and caramelized, about 30 to 60 minutes. If onion sticks to the pan, add a little water. Slice tofu into thick slabs and simmer in enough water to cover for 10 minutes. Drain well and transfer to a bowl. Cool then mash. Combine tofu, onion, green beans, and walnuts in food processor, and process into a smooth paste. Season with allspice, salt, and pepper to taste. Chill thoroughly before serving.
Per tablespoon: Calories: 36; Protein: 1g; Carbohydrate: 2g; Fat: 3g; Sodium: 40mg; Cholesterol: 0mg; Fiber: 1g.
Savory Spinach Spread
MAKES ABOUT 2 CUPS
Serve this delightfully creamy spread on crackers, pita triangles, or thinly sliced French bread.
1½ cups (about 12 ounces) firm silken tofu, crumbled
1 tablespoon fresh lemon juice
¾ teaspoon onion powder
½ teaspoon tarragon
¼ teaspoon garlic powder
¼ teaspoon salt
1 (10-ounce) box frozen chopped spinach, thawed
1 cup shredded carrots
¼ cup thinly sliced scallions
Combine tofu, lemon juice, onion powder, tarragon, garlic powder, and salt in blender or food processor and blend until smooth and creamy. Transfer to a medium bowl. Squeeze spinach as dry as possible. Stir into tofu along with carrots and scallions. Mix well. Chill thoroughly before serving.
Per one-half-cup serving: Calories: 90; Protein: 9g; Carbohydrate: 10g; Fat: 2.5g; Sodium: 249mg; Cholesterol: 0mg; Fiber: 3g.
Colorful Chili Dip
MAKES 2 CUPS
Serve this zesty dip with baked corn chips or whole grain crackers or as a sandwich spread.
2 cups drained cooked or canned pinto beans (one 15-ounce can)
1 medium scallion, sliced
2 tablespoons balsamic vinegar
1 teaspoon chili powder
½ teaspoon ground cumin
½ teaspoon oregano
Several shakes Tabasco sauce, to taste
¼ cup minced red bell pepper
¼ cup minced green bell pepper
Combine all ingredients except bell peppers in food processor fitted with a metal blade. Blend until smooth and creamy. Transfer to a bowl and stir in bell peppers. Mix well. Chill thoroughly before serving.
Per one-half-cup serving: Calories: 134; Protein: 8g; Carbohydrate: 25g; Fat: less than one gram; Sodium: l4mg; Cholesterol: 0mg; Fiber: 8g.
Spicy Peanut Spread
MAKES ABOUT 2½ CUPS
This sassy spread is full of surprises. Although it contains rich peanut butter, the fat is reduced a bit by using tofu for a creamy texture and salsa to pump up the flavor. It makes a hearty, “meaty” sandwich filling or dip.
1 pound firm regular tofu, rinsed
½ cup natural peanut butter
½ cup prepared salsa
2 tablespoons balsamic vinegar
4 scallions, thinly sliced
2 stalks celery, minced
¼ cup minced fresh cilantro
Slice tofu into thick slabs and simmer in enough water to cover for 10 minutes. Drain well and let cool. Combine tofu, peanut butter, salsa, and vinegar in food processor and process into a smooth paste. Transfer to a bowl and stir in scallions, celery, and cilantro. Chill thoroughly before serving.
Per one-quarter cup serving: Calories: 133; Protein: 7g; Carbohydrate: 8g; Fat: 8g; Sodium: 156mg; Cholesterol: 0mg; Fiber: 2g.
Eggless Egg Salad Sandwich Spread
MAKES ABOUT 2½ CUPS
This well seasoned, high-protein spread proves that tofu can be delicious.
1 pound firm regular tofu
¼ cup No-Naise Dressing (recipe here)
¼ cup nutritional yeast flakes
2 tablespoons sesame tahini
2 tablespoons balsamic vinegar
2 tablespoons sweet pickle relish
1 tablespoon Dijon mustard
½ teaspoon crushed garlic
Salt, black pepper, and cayenne pepper
Slice tofu into thick slabs and simmer in enough water to cover for 10 minutes. Drain well and transfer to a bowl. Cool, then mash. Stir in remaining ingredients and mix well. Season with salt, black pepper, and cayenne pepper to taste.
Per one-cup serving: Calories: 279; Protein: 27g; Carbohydrate: 23g; Fat: 12g; Sodium: 583mg; Cholesterol: 0mg; Fiber: 9g.
Italian Chickpea Spread
MAKES ABOUT 1½ CUPS
Enjoy this delicious, low-fat spread in sandwiches or on crackers. It’s satisfying and light.
2 cups drained cooked or canned chickpeas (one 15-ounce can)
2 tablespoons water
2 teaspoons extra-virgin olive oil
1 tablespoon balsamic vinegar or fresh lemon juice
½ teaspoon basil
½ teaspoon oregano
¼ to ½ teaspoon crushed garlic
Salt and pepper
Combine all ingredients in food processor and process into a smooth paste, stopping to scrape down sides of work bowl as necessary. Chill several hours or overnight before serving to allow flavors to blend. Keeps 5 to 7 days in the refrigerator.
Per one-half-cup serving: Calories: 212; Protein: 10g; Carbohydrate: 31g; Fat: 6g; Sodium: 654mg; Cholesterol: 0mg; Fiber: 9g.
Sloppy Joes
MAKES 4 SERVINGS
This quick sandwich staple is the vegetarian version of beef-based Sloppy Joes that both kids and grownups adore.
2 teaspoons olive oil
1 medium onion, diced
8 ounces tempeh, well crumbled
2 tablespoons low-sodium tamari
½ cup ketchup
1 teaspoon prepared yellow mustard
1 teaspoon apple cider vinegar
1 teaspoon sweetener of your choice
4 whole grain burger buns, split
Heat oil in a medium saucepan. When hot, add onion, tempeh, and tamari and sauté until onion is tender and lightly browned, about 10 minutes. Add remaining ingredients except the buns and mix well. Reduce heat to medium and simmer uncovered for 10 minutes, stirring often. Spoon hot mixture over split buns. Serve at once.
VARIATION:
If preferred, replace tempeh with 1 cup TVP (texturized vegetable protein) that has been rehydrated in 
cup of boiling water. Let rest for 5 minutes, then proceed with recipe as directed.
Per one-quarter-cup serving: Calories: 253; Protein: 15g; Carbohydrate: 31g; Fat: 8g; Sodium: 696mg; Cholesterol: 0mg; Fiber: 3g.
Tempeh Tostadas
MAKES 4 TO 8 SERVINGS (1 OR 2 TACOS PER PERSON)
For a Tex-Mex treat, serve these south-of-the-border specialties with plenty of your favorite toppings.
8 ounces tempeh, steamed 20 minutes, cooled, and crumbled
2 tablespoons low-sodium tamari
2 teaspoons chili powder
1 teaspoon garlic powder
½ teaspoon ground cumin
½ teaspoon dried oregano
Tabasco sauce, to taste
8 corn tortillas
2 teaspoons olive oil
½ cup finely chopped onion
Topping Options (select one or more)
1 to 2 cups shredded lettuce
2 ripe tomatoes, chopped
1 small avocado, cut into chunks
½ cup shredded carrot
½ cup prepared salsa
½ cup minced fresh cilantro
½ cup sliced black olives
2 to 4 scallions, sliced
4 to 6 tablespoons No-Naise Dressing, (recipe here)
¼ cup finely chopped red onion
Combine crumbled tempeh, tamari, chili powder, garlic powder, cumin, oregano, and Tabasco sauce, and toss until thoroughly combined. Warm tortillas one by one in a dry skillet, then stack in a clean towel to keep warm. Heat oil in the skillet. When hot, add onion, and sauté until tender, about 10 to 15 minutes. Add reserved tempeh to skillet and sauté until lightly browned, about 4 to 6 minutes. Spoon an equal portion of the tempeh mixture onto each of the reserved tortillas. Add your favorite toppings, or place bowls of several different toppings on the table. To eat, gently fold the tortillas, and pick them up with your hands.
Per tostada: Calories: 134; Protein: 7.5g; Carbohydrate: 17g; Fat: 5g; Sodium: 205mg; Cholesterol: 0mg; Fiber: 2g.
Red Bean Burritos
MAKES 2 TO 4 SERVINGS (1 OR 2 BURRITOS PER PERSON)
Burritos are always fun, and they make a satisfying lunch or dinner
4 whole wheat flour tortillas (lard-free)
2 cups drained cooked or canned pinto beans (one 15-ounce can)
½ cup prepared salsa
2 tablespoons finely chopped red or green bell pepper
1 teaspoon chili powder
¼ teaspoon garlic powder
¼ teaspoon ground cumin
¼ teaspoon oregano
Tabasco sauce, to taste
Topping Options (select one or more):
½ to 1 cup shredded lettuce
1 ripe tomato, chopped
½ of a small avocado, cut into chunks
¼ cup shredded carrot
¼ cup chopped, fresh cilantro leaves
¼ cup sliced black olives
1 to 2 scallions, sliced
2 to 3 tablespoons No-Naise Dressing (recipe here)
2 tablespoons finely chopped red onion
Warm the tortillas one by one in a dry skillet. Stack them in a clean towel to keep warm. Combine the beans, salsa, bell pepper, and seasonings in a medium saucepan. Bring to a boil, reduce heat, and simmer uncovered 5 minutes, stirring occasionally. Remove from heat. Mash beans slightly with the back of a wooden spoon, fork, or potato masher. Spoon an equal portion of the bean mixture onto each of the tortillas, placing it in a strip along one side, slightly off center. Add your favorite toppings, and roll tortillas around the filling. To eat, carefully pick up a burrito with your hands, or use a knife and fork.
Per burrito: Calories: 184; Protein: 9g; Carbohydrate: 36g; Fat: 1g; Sodium: 122mg; Cholesterol: 0mg; Fiber: 9g.
Fantastic Fajitas
MAKES 4 SERVINGS
These vegetarian fajitas contain marinated tempeh that is browned and coupled with sautéed vegetables and fresh salad greens. Then everything is rolled burrito-style in warm flour tortillas. A spoonful of spicy salsa makes a delicious garnish.
8 ounces tempeh, steamed 20 minutes, cooled, and cut into ¼-inch- × 2½-inch strips
¼ cup red wine vinegar
¼ cup orange juice
2 tablespoons low-sodium tamari
2 teaspoons oregano
½ teaspoon ground cumin
Tabasco sauce, to taste
2 teaspoons olive oil
1 medium onion, cut into 8 wedges and separated
1 red or green bell pepper, cut into ½-inch- × 2-inch strips
4 whole wheat flour tortillas (lard-free)
Diced tomatoes, sliced scallions, shredded lettuce (optional)
Place tempeh strips in a large ceramic or glass bowl. In a separate bowl combine vinegar, orange juice, tamari, oregano, cumin, and Tabasco sauce. Mix well and pour over tempeh. Toss very gently so tempeh strips do not get broken, making sure each piece is well coated. Cover bowl and set aside. Allow tempeh to marinate 10 to 15 minutes. Meanwhile, warm tortillas in a dry skillet, and stack in a clean towel to keep warm. Heat 1 teaspoon of the oil in skillet. Drain tempeh strips and, when oil is hot, add to skillet in a single layer. Cook in two batches if necessary. Cook tempeh until bottom side is golden brown, about 5 minutes. Carefully turn strips over and brown other side about 3 minutes longer. Remove from skillet and transfer to a plate. Heat remaining teaspoon of oil in skillet. When oil is hot, add onion and pepper and sauté until tender, about 5 to 8 minutes. To assemble fajitas, spoon equal amounts of the tempeh and onion-pepper mixture onto each tortilla, placing them in a strip slightly off center. Top with tomatoes, scallion, and lettuce, if desired. Roll up each tortilla to enclose filling.
Per ¾-cup serving: Calories: 221; Protein: 14g; Carbohydrate: 24g; Fat: 9g; Sodium: 356mg; Cholesterol: 0mg; Fiber: 3g.
Better-Than-Grilled Cheese
MAKES 4 SANDWICHES
These longtime sandwich favorites have all the goo and glory we love, but now they are low-fat and dairy-free! If you like, serve them with a dab of grainy mustard spread on top.
cup water
¼ cup nutritional yeast flakes
2 tablespoons flour (any kind—your choice)
2 tablespoons fresh lemon juice 2 tablespoons sesame tahini
1½ tablespoons ketchup
2 teaspoons cornstarch
1 teaspoon onion powder
¼ teaspoon each: garlic powder, turmeric, dry mustard, and salt
8 slices whole grain bread
Combine all ingredients except bread in a medium saucepan and whisk until mixture is smooth. Bring to a boil, stirring constantly with the wire whisk. Reduce heat to low and cook, stirring constantly, until mixture is very thick and smooth. Remove from heat. Place 4 of the bread slices on a flat surface. Cover one side of each slice evenly with the cooked mixture. Top with remaining bread slices. Grill sandwiches in a large nonstick skillet or a heavy skillet misted with nonstick cooking spray or coated with a small amount of vegetable oil. Brown each side well, carefully turning over once. Slice sandwiches in half diagonally and serve at once.
Per sandwich: Calories: 354; Protein: 27g; Carbohydrate: 59g; Fat: 8g; Sodium: 712mg; Cholesterol: 0mg; Fiber: 15g.