Fresh cucumbers combine with smoky grilled onion and fresh herbs and spices for a zippy yet cooling side dish.
Yield: 4 servings
2 medium cucumbers, peeled and cut into ¼-inch-thick rounds
½ cup chopped grilled red onion (see page 14)
3 tablespoons seasoned rice vinegar
1 tablespoon mirin
1 teaspoon toasted sesame oil
1 teaspoon sriracha sauce
1 teaspoon reduced-sodium tamari
1 teaspoon minced fresh chives, or ¼ teaspoon dried
1 clove garlic, minced
½ teaspoon minced fresh mint
¼ teaspoon grated fresh ginger
¼ teaspoon red pepper flakes
¼ teaspoon salt
Pinch ground pepper
Put the cucumbers and onion in a medium bowl. Stir to combine.
Put the vinegar, mirin, oil, sriracha sauce, tamari, chives, garlic, mint, ginger, red pepper flakes, salt, and pepper in a small bowl and whisk to combine. Drizzle over the cucumbers and onion and stir gently to combine. Cover and refrigerate for at least 30 minutes before serving to allow the flavors to meld. Stored in a covered container in the refrigerator, the salad will keep for 3 days.
Per serving: 60 calories, 1 g protein, 1 g fat (0.2 g sat), 11 g carbs, 259 mg sodium, 72 mg calcium, 1 g fiber
This zesty slaw, which is enhanced by the addition of grilled sweet corn, is a favorite among vegans and nonvegans alike. Be prepared to share the recipe. Hope (or plan) for leftovers, as this slaw is used for Mexican Seitan Sandwiches (page 59).
Yield: 8 servings • Advance prep: Make Roasted Corn on the Cob (page 130).
7 cups shredded green cabbage
Kernels from 3 ears Roasted Corn on the Cob (page 130; also see Cook Smart)
1 cup shredded carrot
1 cup minced scallions
½ cup finely chopped red bell pepper
½ cup vegan mayonnaise
2 tablespoons distilled white vinegar
Juice from 1 lime
1 chipotle chile in adobo sauce
½ teaspoon smoked paprika
¼ teaspoon ground pepper
Salt (optional)
Put the cabbage, corn, carrot, scallions, and bell pepper in a large bowl and stir to combine.
Put the vegan mayonnaise, vinegar, lime juice, chile, paprika, and pepper in a small blender or small bowl and process or whisk until smooth. Pour over the cabbage mixture and stir to combine. Season with salt to taste if desired. The slaw can be served immediately or stored in a covered container in the refrigerator for up to 2 days.
Per serving: 169 calories, 3 g protein, 9 g fat (1 g sat), 18 g carbs, 137 mg sodium, 33 mg calcium, 4 g fiber
• If fresh corn is out of season, you can substitute frozen corn kernels. Put the corn in a dry cast-iron skillet over medium-high heat and cook, stirring occasionally, until browned, about 8 minutes.
• For a slightly sweeter slaw, add 1 to 2 teaspoons of agave nectar to the vegan mayonnaise mixture.
Grilling radicchio brings out its sweeter side, and pairing it with an Asian dressing balances its assertive flavor.
See photo facing page 140.
Yield: 4 servings
1 head radicchio
2 heads baby bok choy, chopped
½ cup minced scallions
1 carrot, shredded
2 tablespoons reduced-sodium tamari
1½ tablespoons agave nectar
¼ teaspoon mirin
¼ teaspoon toasted sesame oil
Preheat a grill or grill pan to medium heat.
Lightly oil the grill with canola oil. Lightly mist the radicchio with olive oil spray. If using an outdoor grill, put the intact head of radicchio on the grill and close the lid. If using a grill pan, put the head of radicchio on the pan and cover with an inverted heatproof bowl to create an oven effect. Cook until marked and softened, about 6 minutes.
When the radicchio is cool enough to handle, quarter it and remove the core. Chop the radicchio and put it in a medium bowl. Add the bok choy, scallions, carrot, tamari, agave nectar, mirin, and oil and stir to combine. Serve warm or at room temperature.
Per serving: 67 calories, 3 g protein, 1 g fat (0.2 g sat), 13 g carbs, 401 mg sodium, 61 mg calcium, 2 g fiber
Many people don’t know lettuce can be grilled, but here is delicious proof that it can be. Lemon, which is always a refreshing accent, appears here in the form of lemon pepper.
Yield: 4 servings
2 tablespoons olive oil
¼ teaspoon salt
Pinch ground pepper
2 heads romaine lettuce, cut in half lengthwise, ends intact
6 ounces asparagus, trimmed
2 teaspoons reduced-sodium tamari
2 teaspoons balsamic vinegar
1 teaspoon lemon pepper
1 teaspoon maple syrup
2 tablespoons toasted pine nuts, chopped
1 tablespoon minced fresh chives
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put 1 tablespoon of the olive oil in a 13 x 9-inch baking pan. Sprinkle the salt and pepper evenly over the oil. Put the lettuce in the oil cut-side down to lightly coat it with the oil and seasonings. Then put the lettuce on the grill cut-side down and cook until lightly marked and softened, about 2 minutes (see Cook Smart). (If using an electric grill, keep it open for all of the vegetables and cook a few minutes longer if necessary.)
Put the asparagus in the baking pan and toss to coat with the oil remaining in the pan. Put the asparagus on the grill and cook until lightly marked and tender, about 8 minutes.
Chop the lettuce, discarding the end, and put it in a large bowl. When the asparagus is cool enough to handle, cut it into 1-inch pieces and add it to the bowl.
Put the remaining tablespoon of oil and the tamari, vinegar, lemon pepper, and maple syrup in a small bowl and stir to combine. Drizzle over the lettuce and asparagus, add the pine nuts and chives, and toss to coat. Serve warm or at room temperature.
Per serving: 158 calories, 6 g protein, 10 g fat (1 g sat), 15 g carbs, 373 mg sodium, 133 mg calcium, 7 g fiber
• The tips of the lettuce will cook more quickly than the rest of the lettuce. Put the top end on a cooler part of the grill if possible. If the tips burn, cut them off and discard.
Zesty and full of fresh flavors, this salad is also as pretty as a summer day. The grilled corn and creamy avocado take humble black beans to a new level.
Yield: 6 servings • Advance prep: Make Roasted Corn on the Cob (page 130).
Kernels from 4 ears Roasted Corn on the Cob (page 130; also see Cook Smart)
¾ cup minced scallions
½ red bell pepper, chopped
⅓ cup distilled white vinegar
2 tablespoons minced chipotle chiles in adobo sauce
2 teaspoons ground cumin
5 teaspoons olive oil
½ teaspoon ground white pepper
1 tablespoon minced fresh oregano, or 1 teaspoon dried
1 (15-ounce) can black beans, drained and rinsed
Salt (optional)
2 tablespoons freshly squeezed lemon juice
3 avocados, chilled (see Cook Smart)
Minced fresh cilantro, for garnish
Put the corn, scallions, and bell pepper in a large bowl and stir to combine.
Put the vinegar, chiles, and cumin in a small blender and process until smooth. Add 3 teaspoons of the oil and the white pepper and process again. Pour over the corn mixture. Add the oregano and stir to combine. Add the beans and stir gently so the beans don’t break apart. Season with salt to taste if desired. Cover and refrigerate.
Preheat a grill, grill pan, or electric grill to medium heat.
Put the remaining 2 teaspoons of oil and the lemon juice in a small bowl. Stir to combine. Cut the avocados in half, remove the pits, and, using a large spoon, carefully scoop out the flesh, keeping the halves intact. Cut each half into 3 slices and brush with the lemon juice mixture.
Oil the grill with canola oil, using a little more oil than usual, as avocados are prone to sticking. Put the avocado slices on the grill and cook until marked, about 3 minutes. Carefully turn them over and cook until the other side is marked, about 2 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
To serve, divide the corn mixture among six plates and top each serving with 3 avocado slices. Garnish with cilantro and serve at room temperature.
Per serving: 316 calories, 10 g protein, 17 g fat (3 g sat), 39 g carbs, 267 mg sodium, 52 mg calcium, 12 g fiber
• In a pinch, you can substitute 3 cups of frozen corn kernels for the grilled corn. Quickly rinse the frozen corn in hot water to thaw it and remove any lingering freezer taste, then drain it well.
• Refrigerate the avocados before cooking them on the grill. Avocados hold their shape better when cold.
Grilled potatoes, crisp on the outside and creamy in the middle, are combined with crunchy bell peppers and chile-infused mayonnaise to create an out-of-this-world side dish.
Yield: 4 servings • Advance prep: Make Roasted Garlic (page 20).
2 pounds small red potatoes, scrubbed
Olive oil
2 bell peppers, any color, chopped
½ cup chopped celery
½ cup chopped scallions
1 tablespoon cider vinegar
½ teaspoon salt
¼ teaspoon ground pepper
2 roasted poblano chiles (see page 14)
½ cup vegan mayonnaise
Juice from ½ lime
2 cloves Roasted Garlic (page 20)
¼ teaspoon chipotle chile powder
Bring a large pot of water to a boil over high heat. Add the potatoes, decrease the heat to medium-high, and cook until fork-tender, about 15 minutes. Drain well.
When the potatoes are cool enough to handle, cut them in half with a serrated knife and lightly brush the cut sides with olive oil.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Put the potatoes on the grill cut-side down and cook until marked and slightly crisp, about 6 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the potatoes are cool enough to handle, cut them into 1-inch pieces and put them in a large bowl. Add the bell peppers, celery, and scallions and stir gently to combine. Drizzle with the vinegar and sprinkle with the salt and pepper. Stir gently to combine.
Put the chiles, vegan mayonnaise, lime juice, garlic, and chile powder in a small blender and process until smooth. Pour over the potato mixture and stir gently until the potatoes are evenly coated. The salad can be served immediately or stored in a covered container in the refrigerator for up to 2 days.
Per serving: 372 calories, 6 g protein, 18 g fat (1 g sat), 43 g carbs, 502 mg sodium, 50 mg calcium, 6 g fiber
Note: Analysis doesn’t include olive oil for brushing the potatoes.
• If you’re a fan of spicy foods, try adding a roasted jalapeño chile to the dressing for even more heat.
Let others bring the macaroni salad to picnics and barbecues. You can take this barley-based salad, which has wonderful texture and Mediterranean flair.
Yield: 4 servings • Advance prep: Soak the barley for 2 hours.
1 cup pearl barley, soaked in 2 cups water for 2 hours and drained (see Cook Smart)
½ red onion, cut into ¼-inch- thick rounds
½ green bell pepper, cut in half lengthwise
1 cup spinach, lightly packed and sliced
¼ cup chopped black olives
¼ cup minced moist-packed sun-dried tomatoes
1 tablespoon minced fresh parsley
3 tablespoons freshly squeezed lemon juice
2 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon dried oregano
½ teaspoon dried thyme
Salt (optional)
Ground pepper
Put about 4 cups of water in a medium saucepan and bring to a boil over high heat. Stir in the barley. Decrease the heat to low and simmer uncovered until tender, about 15 minutes. Drain. Rinse under cold water to stop the cooking and drain well. Put the barley in a large bowl.
Preheat a grill, grill pan, or electric grill to medium heat.
Lightly mist the grill with cooking spray. Put the onion and pepper on the grill. Cook until marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the onion and pepper are cool enough to handle, chop them and add them to the barley. Stir in the spinach, olives, sun-dried tomatoes, and parsley.
Put the lemon juice, oil, vinegar, oregano, and thyme in a small bowl and whisk to combine. Pour the dressing over the salad and stir to coat. Season with salt if desired, and pepper to taste. Cover and refrigerate for 1 hour to allow the flavors to meld.
Per serving: 308 calories, 7 g protein, 10 g fat (1 g sat), 50 g carbs, 140 mg sodium, 61 mg calcium, 12 g fiber
Note: Analysis doesn’t include salt and ground pepper to taste.
• Soaking the barley reduces the cooking time. Not only is this a welcome technique in hot weather (just be sure to soak the grain in the refrigerator), it’s also environmentally friendly because it saves energy. This trick works with other grains too.
• If desired, substitute 3 cups cooked bulgur, quinoa, or Israeli couscous for the soaked and cooked barley.
• To make this a main dish, add 1 (15-ounce) can drained and rinsed chickpeas when you add the spinach.
This recipe makes a big batch, which is a good thing, because the dish is such a crowd-pleaser. Slathered in flavorful, fat-free Roasted Garlic Dressing and upscaled with artichoke hearts, bean salad has never had it so good. For a terrific meal, serve it alongside BBQ Portobello Grillers (page 72).
Yield: 8 servings • Advance prep: Make Roasted Garlic Dressing (page 176).
1 cup orzo
2 teaspoons olive oil
½ red onion, cut into ½-inch-thick rounds
1 red bell pepper, cut into ½-inch-thick rings
4 artichoke hearts packed in water, drained, patted dry, and cut into ½-inch pieces
1 (15-ounce) can black beans, drained and rinsed
1 (15-ounce) can chickpeas, drained and rinsed
1 (15-ounce) can red kidney beans, drained and rinsed
1 cup chopped celery
¼ cup chopped pepperoncini (optional)
¾ cup Roasted Garlic Dressing (page 176)
Bring a medium pot of water to a boil over high heat. Add the orzo, decrease the heat to medium-high, and cook, stirring occasionally, until tender but still firm, about 7 minutes. Drain and rinse under cold water. Put the orzo in a large bowl, drizzle with the oil, and stir gently until evenly coated to minimize sticking.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the onion on the grill and cook until marked, about 5 minutes. Put the bell pepper and artichokes on the grill and cook until marked, about 3 minutes.
When the onion, bell pepper, and artichokes are cool enough to handle, chop them and put them in the bowl with the orzo. Add the black beans, chickpeas, kidney beans, celery, and optional pepperoncini and stir gently to combine. Pour the dressing over the mixture and stir again. Cover and refrigerate for at least 1 hour to allow the flavors to meld. Stored in a covered container in the refrigerator the salad will keep for 3 days.
Per serving: 238 calories, 12 g protein, 2 g fat (0.2 g sat), 43 g carbs, 397 mg sodium, 79 mg calcium, 10 g fiber
In this recipe, roasted ears of corn, a Midwestern favorite, are enhanced with two seasoned butters: Chipotle Butter and Basil-Caper Butter. The only vegetable that rivals corn for superlative peak-of- season flavor has to be tomatoes. For a light summer meal, fill your plate with sliced tomatoes and an ear (or two!) of corn.
Yield: 6 servings
6 ears corn on the cob, husks on
3 tablespoons vegan margarine, at room temperature
1½ teaspoons minced chipotle chile in adobo sauce
¼ teaspoon salt
3 tablespoons vegan margarine, at room temperature
1½ teaspoons minced fresh basil
¾ teaspoon minced capers
To prepare the corn, remove most of the husks, leaving just the last few layers surrounding the kernels and keeping them attached to the stalk. If time permits, soak the corn in cold water for 40 minutes; this will provide extra moisture as the corn cooks.
To make the chipotle butter and the basil-caper butter, put all the ingredients for each butter in seperate small bowls and mix well. Cover and refrigerate until serving time.
The butters can be used immediately or may be stored in covered containers in the refrigerator for up to 1 week.
Preheat an outdoor grill to medium heat.
Put the corn on the grill and close the lid. Cook, turning occasionally, until marked all over and the shape of the kernels is visible through the husks, about 30 minutes. The corn can be used or eaten immediately or may be stored in a ziplock bag in the refrigerator for up to 4 days. Serve with the flavored butters.
Preheat the oven to 350 degrees F. Put the corn directly on the oven rack and bake for about 30 minutes, turning once, until the kernels become visible through the husks. Store or serve as directed.
Per serving (with Chipotle Butter): 174 calories, 5 g protein, 8 g fat (3 g sat), 27 g carbs, 175 mg sodium, 2 mg calcium, 4 g fiber
Per serving (with Basil-Caper Butter): 173 calories, 5 g protein, 8 g fat (3 g sat), 27 g carbs, 77 mg sodium, 2 mg calcium, 4 g fiber
• Grill extra corn for quick meals later in the week. Kernels cut from the cobs are especially good in tofu scrambles or for Avocado-Corn Salad (page 126).
After years of making this side dish in the oven, I discovered that it’s even better grilled. Cutting the cauliflower in half helps it cook more quickly, but the cooking time can still vary depending on the cauliflower—and depending on your preference. Longer cooking will result in a sweeter flavor.
Yield: 4 servings
10 cloves garlic, peeled
1 head cauliflower, cut in half vertically
2 tablespoons vegan margarine, at room temperature, or olive oil
¼ teaspoon salt
⅛ teaspoon ground pepper
Preheat an outdoor grill to medium-high heat.
Wedge the whole garlic cloves into gaps between the cauliflower florets. If necessary, use a paring knife to cut small holes for the garlic. Spread 1 tablespoon of the margarine over the entire surface of each cauliflower half and sprinkle with the salt and pepper. Wrap each cauliflower half separately in foil.
Put the cauliflower on the grill and cook until fork-tender, about 20 minutes. Turn over and cook until the other side is fork-tender, about 20 minutes. Cut each half in half to serve.
Preheat the oven to 400 degrees F. Prepare and wrap the cauliflower as directed and bake for about 40 minutes, until fork-tender.
Per serving: 108 calories, 4 g protein, 5 g fat (0.2 g sat), 14 g carbs, 248 mg sodium, 45 mg calcium, 5 g fiber
• You can easily adapt the seasonings in this recipe to coordinate with the other dishes that you’re serving. For example, use fewer cloves of garlic and rub either 1 teaspoon of curry powder or 1 teaspoon of chili powder over the cauliflower before sprinkling with the salt and pepper.
This grilled version of a traditional French recipe is sure to become a summer favorite. Full of the best of summer’s vegetables, the ratatouille becomes a meal when ladled over couscous or rice or accompanied by crusty bread. It’s very adaptable, so feel free to substitute your favorite vegetables or those that are in season. If you’re lucky enough to have leftovers, use them for Portobellos Smothered in Grilled Ratatouille (page 97) or Open-Faced Ratatouille Sandwiches (page 55).
Yield: 4 servings • Advance prep: Make Roasted Garlic (page 20).
2 cups (1 pint) cherry tomatoes, halved
1 tablespoon olive oil
1 tablespoon minced fresh thyme, or 1 teaspoon dried
½ teaspoon ground pepper
½ teaspoon herbes de Provence
1 eggplant, cut lengthwise into ½-inch-thick slabs
1 summer squash, cut lengthwise into ½-inch-thick slabs
1 zucchini, cut lengthwise into ½-inch-thick slabs
1 onion, cut into ½-inch-thick rounds
1 red bell pepper, quartered, or cut into rings if cooking indoors
½ cup minced fresh basil
6 cloves Roasted Garlic (page 20), minced
2 tablespoons minced fresh parsley
2 tablespoon balsamic vinegar
2 tablespoons dry red wine or salt-free vegetable broth
Salt (optional)
Preheat an outdoor grill to medium-high heat.
Put the tomatoes, oil, dried thyme (if using), pepper, and herbes de Provence in a deep 13 x 9-inch foil roasting pan and stir to combine. Put the roasting pan on the grill and close the lid. Cook, stirring the mixture occasionally, until the tomatoes have some charred spots, about 12 minutes. Remove from the heat.
Lightly mist the eggplant, squash, zucchini, onion, and bell pepper with olive oil spray. Put them on the grill and cook until marked, 4 to 5 minutes. Turn over and cook until the other side is marked and the vegetables are tender but not soft, 4 to 5 minutes.
When the grilled vegetables are cool enough to handle, chop them and add them to the tomato mixture. Add the basil, garlic, parsley, vinegar, wine, and fresh thyme (if using). Put the pan back on the grill and cook, stirring occasionally, for 10 minutes to allow the flavors to meld. Season with salt to taste if desired. Serve hot or at room temperature.
Preheat the oven to 400 degrees F.
Put the tomatoes, oil, dried thyme (if using), pepper, and herbes de Provence in a deep 13 x 9-inch nonreactive baking pan and stir to combine. Bake for about 25 minutes, until the tomatoes have some charred spots.
Preheat a grill pan or electric grill to medium-high heat.
Grill the vegetables as directed. (If using an electric grill, keep it open and cook a few minutes longer if necessary.) Assemble the dish as directed and return to the oven for 15 minutes. Serve hot or at room temperature.
Per serving: 145 calories, 3 g protein, 5 g fat (1 g sat), 19 g carbs, 46 mg sodium, 47 mg calcium, 8 g fiber
Baby bok choy, a menu staple at Chinese restaurants, gets the grill treatment here—to delicious effect!
Yield: 4 servings
2 teaspoons toasted sesame oil
2 teaspoons reduced-sodium tamari
1 teaspoon toasted sesame seeds
¼ teaspoon five-spice powder
2 heads baby bok choy, cut in half lengthwise
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the oil, tamari, sesame seeds, and five-spice powder in a small bowl and stir to combine. Lightly brush the mixture on the cut sides of the bok choy. Put the bok choy on the grill cut-side down and cook until marked, about 5 minutes, basting occasionally with any remaining oil mixture. Turn over and cook in the same fashion until the other side is marked, about 3 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Per serving: 30 calories, 1 g protein, 3 g fat (0.3 g sat), 1 g carbs, 138 mg sodium, 35 mg calcium, 0 g fiber
• Use the oil mixture in this recipe as a marinade for skewered sugar snap peas, snow peas, or asparagus stalks. Grill the vegetables until bright green and marked.
Cutting the potatoes as thinly as possible helps them absorb the seasonings, and cooking them in foil seals in the flavors.
Yield: 4 servings
1 pound small red potatoes, scrubbed and cut into thin rounds
1 tablespoon minced fresh chives, or 1 teaspoon dried
1 tablespoon olive oil
2 teaspoons nutritional yeast flakes
1 teaspoon liquid smoke
¼ teaspoon paprika
¼ teaspoon salt
Pinch ground pepper
Preheat an outdoor grill to medium-high heat. Tear off one 24-inch piece of foil. Lightly mist the foil with cooking spray.
Put all the ingredients in a medium bowl and stir gently until the potatoes are evenly coated. Spread the potatoes on the foil in a thin layer, no deeper than 1 inch, to help ensure even cooking. Wrap the foil around the potatoes, making a disk-shaped packet. Put the packet on the grill and cook for 10 minutes. Turn over and cook until the potatoes are tender and golden, about 8 minutes. (You will need to open the packet to check for doneness.)
Preheat an electric grill fitted with the smooth plates to high heat.
Prepare and wrap the potatoes as directed. Put the packet on the grill, close the lid, and cook until the potatoes are tender and golden, about 30 minutes. Alternatively, preheat the oven to 400 degrees F and bake the packet for 25 to 30 minutes, until the potatoes are tender and golden.
Per serving: 114 calories, 2 g protein, 4 g fat (1 g sat), 18 g carbs, 152 mg sodium, 11 mg calcium, 2 g fiber
Testers who made these hash browns on an electric grill swore that they were the best hash browns they’d ever tasted. As an added bonus, they’re lower in fat than typical stovetop hash browns. That said, preparing them in a cast-iron skillet also yields good results, but it does require extra oil.
Yield: 4 servings
1½ pounds russet potatoes, scrubbed
½ cup minced onion
1 to 3 tablespoons canola oil
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon ground pepper
Shred the potatoes using a food processor or grater. Spin them dry in a salad spinner or squeeze as much moisture out of them as possible by wrapping them in a clean, lint-free kitchen towel and twisting the ends. The drier the potatoes are, the crisper the hash browns will be. Put the potatoes and onion in a large bowl. Drizzle with 1 tablespoon of the oil and sprinkle with the paprika, salt, and pepper. Stir gently until the potatoes are evenly coated.
Preheat the oven to 300 degrees F. Preheat an electric grill fitted with the smooth plates to medium-high heat.
Lightly mist the grill with cooking spray. Spoon half of the potatoes onto the grill, spreading them smoothly to the edges in a thin layer. Close the lid and cook until golden and crisp, about 6 minutes. Transfer the potatoes to an ovenproof platter and keep warm in the oven while cooking the remaining potatoes in the same fashion.
Preheat an outdoor grill to medium heat and put a large cast-iron skillet on the grill. Alternatively, put the skillet on the stovetop over medium-high heat.
Put the remaining 2 tablespoons of canola oil in the skillet. When the oil is hot, add the potatoes. Pat them into an even layer with the back of a turner. If cooking on the stovetop, decrease the heat to medium. Cook the potatoes until golden and crisp, about 7 minutes. Turn over in sections and cook until the other side is golden, about 5 minutes.
Per serving: 129 calories, 3 g protein, 5 g fat (0.3 g sat), 21 g carbs, 190 mg sodium, 18 mg calcium, 2 g fiber
Think of this dish, seasoned with the Ethiopian spice blend berberé, as baked beans with superpowers. If canned fava beans and lentils aren’t available, substitute chickpeas and Great Northern beans or navy beans; the chickpeas are firmer, like fava beans, and the white beans are more tender, like lentils. To turn this into a main dish, serve the beans with crusty bread and a green salad.
Yield: 6 servings
1 leek, white part only (about 4 inches), washed well (see Cook Smart, page 29)
1 tablespoon olive oil
½ green bell pepper, roasted (see page 14) and chopped
¼ cup minced carrot
¼ teaspoon ground pepper
Pinch salt
1 tablespoon grated fresh ginger
2 cloves garlic, minced
1 teaspoon berberé (see Cook Smart)
1 teaspoon ground cumin
1 teaspoon smoked paprika
¼ teaspoon ground cayenne
1 (15-ounce) can fava beans, drained and rinsed
1 (15-ounce) can lentils, drained and rinsed
1 cup salt-free vegetable broth
1 tablespoon no-salt-added tomato paste
2 teaspoons cider vinegar
1 teaspoon molasses
Juice from ½ lemon
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the leek on the grill and cook until marked, about 5 minutes. Turn over and cook until the other side is marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the leek is cool enough to handle, slice it thinly. Heat the oil in a large cast-iron skillet on an outdoor grill or on the stove over medium-high heat. Add the leek, bell pepper, carrot, pepper, and salt and cook, stirring occasionally, for 2 to 3 minutes. Add the ginger, garlic, berberé, cumin, paprika, and cayenne and cook, stirring constantly, for 1 minute to lightly toast the spices, being careful not to burn the garlic. Add the beans, lentils, broth, tomato paste, vinegar, and molasses and cook, stirring occasionally, until heated through and the flavors have melded, about 15 minutes. Stir in the lemon juice before serving.
Per serving: 135 calories, 6 g protein, 3 g fat (0.4 g sat), 20 g carbs, 354 mg sodium, 65 mg calcium, 5 g fiber
• Berberé is an Ethiopian spice blend that typically contains chiles, garlic, and fenugreek, along with other spices. Look for it at African markets or in stores with a well-stocked spice section. The blend can vary considerably, so once the dish is cooked, taste and add more berberé if you wish.
Lower in fat than fast-food versions, these noodles are slightly spicy with a bit of crunchiness from being grilled. Testers were so excited about this recipe that they tried it with several different kinds of noodles. Soba noodles work well, as do gluten-free rice noodles. If you opt for gluten-free noodles, be careful not to overcook them.
Yield: 4 servings
1 pound linguine
½ cup shredded carrot
¼ cup minced scallions
2 tablespoons toasted sesame seeds
2 cloves garlic, minced
2 tablespoons reduced-sodium tamari
5 teaspoons toasted sesame oil
1 tablespoon hot chile oil
½ teaspoon ground pepper
Salt (optional)
Bring a large pot of water to a boil over high heat. Add the linguine and decrease the heat to medium-high. Cook, stirring occasionally, until tender but still firm, about 10 minutes. Drain and rinse under cold water to stop the cooking. Drain again.
Put the noodles in a large bowl. Add the carrot, scallions, sesame seeds, and garlic and toss gently to combine. Drizzle with the tamari, sesame oil, and hot chile oil and sprinkle with the pepper. Season with salt to taste if desired. Toss gently until the noodles are evenly coated.
Preheat the oven to 300 degrees F. Preheat an electric grill fitted with the smooth plates to high heat.
Lightly mist the grill with cooking spray. Spread half of the noodle mixture in an even layer on the grill. Close the lid and cook until crisp, about 9 minutes. Transfer the noodles to an ovenproof platter and keep warm in the oven while cooking the remaining noodles in the same fashion.
Preheat an outdoor grill to medium-low heat. Tear off two 18-inch pieces of foil.
Put the noodle mixture on the foil, dividing it evenly. Wrap the foil around the noodles, making disk-shaped packets. Put the packets on the grill and cook for about 8 minutes. Turn over and cook until the noodles are crisp, about 7 minutes. (You will need to open the packet to check for doneness.)
Per serving: 514 calories, 16 g protein, 12 g fat (1 g sat), 85 g carbs, 374 mg sodium, 46 mg calcium, 4 g fiber