MEATLESS MAINS
Fresh, vibrant produce shines in these amazing main dishes, from earthy mushrooms in risotto and crisp-tender bell peppers in gluten-free pizza to hearty veggie chili and silky fennel soup. We guarantee you won’t miss the meat.
Squash Ribbon Pasta with Herb Cream Sauce
Shiitake-Stuffed Butternut with Quinoa Streusel
Eggs Poached in Tomato Sauce with Garlic Cheese Toasts
Veggie Pizza with Cauliflower Crust
Fennel Soup with Almond-Mint Topping
Tomato-Leek Pie with Quinoa Crust
Wasabi Pea Tofu with Red Cabbage and Leeks
Eggplant Parmesan with Parsley Orzo
Zucchini-Farro Cakes with Herbed Goat Cheese and Slow-Roasted Tomatoes
Can’t-Believe-It’s-Veggie Chili
RISOTTO PRIMAVERA
Hands-on: 35 min. Total: 35 min.
Upgrade option: Soak ½ ounce dried porcini mushrooms in ½ cup boiling water for 10 minutes. Reserve the liquid, and add to stock in place of water; cook porcini with button mushrooms.
2½ cups unsalted vegetable stock (such as Kitchen Basics)
½ cup water
1 teaspoon olive oil
1½ cups chopped onion
1 tablespoon minced garlic
1 tablespoon chopped fresh thyme, divided
4 ounces sliced button mushrooms
1 cup uncooked Arborio rice
½ cup dry white wine
1 cup frozen green peas, thawed
¼ cup chopped fresh flat-leaf parsley
2 tablespoons mascarpone or cream cheese
1 teaspoon sherry vinegar
½ teaspoon kosher salt
½ teaspoon black pepper
2 tablespoons grated vegetarian Parmesan cheese
1. Bring stock and ½ cup water to a simmer in a small saucepan. Reduce heat to low; keep warm.
2. Heat a medium saucepan over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 2 minutes or until tender. Add garlic, 2 teaspoons thyme, and mushrooms; cook 4 minutes. Add rice; cook 1 minute, stirring to coat. Add wine; cook 30 seconds, scraping pan to loosen browned bits. Reduce heat to medium-low. Add ½ cup stock mixture to pan; cook 4 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining stock mixture, ½ cup at a time, stirring almost constantly until each portion is absorbed before adding the next (about 22 minutes). Remove pan from heat. Stir in peas, parsley, mascarpone cheese, vinegar, salt, and pepper. Sprinkle with remaining 1 teaspoon thyme and Parmesan cheese.
SERVES 4 (serving size: about 1 cup)
CALORIES 350; FAT 9.2g (sat 4.2g, mono 3g, poly 0.5g); PROTEIN 11g; CARB 54g; FIBER 5g; CHOL 20mg; IRON 1mg; SODIUM 480mg; CALC 85mg
SERVE WITH
BALSAMIC KALE AND RADICCHIO SAUTÉ
Hands-on: 5 min. Total: 5 min.
1 tablespoon olive oil
4 cups chopped Lacinato kale
1 cup sliced radicchio
1 teaspoon minced garlic
1 tablespoon balsamic vinegar
¼ teaspoon kosher salt
¼ teaspoon sugar
⅛ teaspoon crushed red pepper
1. Heat a skillet over medium heat. Add oil; swirl to coat. Add kale, radicchio, and garlic; sauté 2 minutes. Stir in remaining ingredients.
SERVES 4 (serving size: about ½ cup)
CALORIES 71; FAT 3.9g (sat 0.5g, mono 2.5g, poly 0.6g); PROTEIN 2g; CARB 8g; FIBER 1g; CHOL 0mg; IRON 1mg; SODIUM 152mg; CALC 95mg
SQUASH RIBBON PASTA WITH HERB CREAM SAUCE
Hands-on: 30 min. Total: 30 min.
Draining the hot cooked pasta over the squash ribbons softens the vegetables just enough to keep their fresh texture yet combine well with the pasta. Adding the red onion to the pasta in the last 2 minutes of cooking removes its harsh bite.
1 medium zucchini (about 8 ounces)
1 medium summer squash (about 8 ounces)
8 ounces uncooked fettuccine
½ cup thinly sliced red onion
1 cup 2% reduced-fat milk
1½ tablespoons all-purpose flour
⅓ cup heavy cream
½ cup chopped fresh tarragon, basil, or parsley
¾ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1. Shave squashes into thin strips using a vegetable peeler; place in a colander. Bring a large saucepan filled with water to a boil. Add pasta; cook 6 minutes. Add red onion; cook 2 minutes. Drain pasta mixture over squash in colander.
2. Return pan to medium-high heat. Add milk and flour; bring to a boil. Cook 1 minute or until slightly thickened, stirring constantly. Stir in heavy cream, and cook for 1 minute. Add pasta mixture, stirring to coat. Stir in the herbs, salt, and pepper. Serve immediately.
SERVES 4 (serving size: about 1½ cups)
CALORIES 378; FAT 10g (sat 5.7g, mono 2.5g, poly 0.5g); PROTEIN 13g; CARB 60g; FIBER 4g; CHOL 32mg; IRON 3mg; SODIUM 407mg; CALC 142mg
SERVE WITH
SPINACH AND RADICCHIO SALAD WITH LEMON VINAIGRETTE
Hands-on: 5 min. Total: 5 min.
We love the pop of color from thinly sliced radicchio, but you can leave it out if you like.
2 tablespoons olive oil
1 tablespoon fresh lemon juice
½ teaspoon sugar
½ teaspoon Dijon mustard
¼ teaspoon freshly ground black pepper
⅛ teaspoon kosher salt
½ cup thinly sliced radicchio
½ cup cherry tomatoes, halved
1 (5-ounce) package baby spinach and arugula blend
1. Combine first 6 ingredients in a large bowl, stirring with a whisk. Add radicchio, tomatoes, and spinach to bowl; toss to combine.
SERVES 4 (serving size: about 1¼ cups)
CALORIES 83; FAT 7.2g (sat 1g, mono 5.4g, poly 0.7g); PROTEIN 1g; CARB 4g; FIBER 1g; CHOL 0mg; IRON 1mg; SODIUM 105mg; CALC 48mg
PASTAS AND RISOTTOS ARE AN EASY vegetarian alternative for the meat + starch + vegetable trio. The key is to infuse these dishes with big, rich flavor and bulk up with vegetables and other sources of protein to make a satisfying main. Starch is your ally here. Incorporate vegetable stock gradually into short-grain rice so that starches release slowly, yielding a rich and creamy risotto. Reserve a cup of starchy pasta cooking liquid before draining pasta, and add to the finished dish as needed to help the sauce adhere to the noodles.
ARTICHOKE AND SPINACH STRATA
Hands-on: 15 min. Total: 65 min.
Thaw the artichoke hearts according to microwave directions, or in the refrigerator for 2 hours. You can also place artichoke hearts in the baking dish and bake at 375° until thawed; then remove from the pan and continue the recipe. Try swapping artichokes and spinach out for 1 (14-ounce) bag thawed frozen broccoli florets, and the Monterey Jack for cheddar cheese.
1 (10-ounce) package frozen spinach
3 green onions, chopped (white and light green parts only)
1 (9-ounce) package frozen artichoke hearts, thawed and drained
8 ounces whole-wheat sourdough bread, crusts removed and cubed (about 5 cups)
4 ounces reduced-fat Monterey Jack cheese, shredded (about 1 cup)
Cooking spray
1 ounce Parmesan cheese, grated (about ¼ cup)
1¾ cups 1% low-fat milk
2 teaspoons Dijon mustard
½ teaspoon freshly ground black pepper
Dash of ground nutmeg
4 large eggs
1. Preheat oven to 375°.
2. Cook spinach in microwave according to package directions; cool slightly. Place spinach in a clean kitchen towel. Squeeze dry.
3. Combine spinach and next 4 ingredients (through Monterey Jack cheese) in a large bowl; toss. Arrange bread mixture in a broiler-safe 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Sprinkle Parmesan cheese over top.
4. Combine milk, Dijon, pepper, nutmeg, and eggs in a bowl, stirring with a whisk. Pour egg mixture evenly over bread mixture. Bake at 375° for 38 minutes or until set. Turn broiler to high (do not remove pan from oven). Broil 4 minutes or until edges are lightly browned.
SERVES 6 (serving size: about 1⅓ cups)
CALORIES 292; FAT 11.3g (sat 4.7g, mono 1.8g, poly 0.8g); PROTEIN 19g; CARB 28g; FIBER 6g; CHOL 145mg; IRON 3mg; SODIUM 584mg; CALC 405mg
SHIITAKE-STUFFED BUTTERNUT WITH QUINOA STREUSEL
Hands-on: 15 min. Total: 25 min.
Look for quinoa flakes on the hot cereals aisle. If you can’t find them, substitute panko.
1 (2-pound) butternut squash, halved lengthwise and seeded
1 cup hot water
5 teaspoons canola oil, divided
12 ounces sliced shiitake mushrooms
2 teaspoons grated peeled fresh ginger
4 garlic cloves, minced
¾ teaspoon kosher salt, divided
½ teaspoon black pepper, divided
6 ounces baby spinach
3 tablespoons butter, cut into pieces
½ cup quinoa flakes
¼ cup panko (Japanese breadcrumbs)
12 ounces Broccolini, trimmed
2 tablespoons water
1½ teaspoons grated lime rind
1. Arrange squash, cut sides down, in a microwave-safe baking dish. Add 1 cup hot water; cover with plastic wrap. Microwave at HIGH 15 minutes or until tender. Let stand 3 minutes.
2. While squash cooks, heat a large skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add mushrooms, ginger, and garlic; cook 4 minutes. Add ½ teaspoon salt, ¼ teaspoon pepper, and spinach, stirring until spinach wilts. Spoon flesh from squash into skillet; stir to combine. Sauté 2 minutes. Spoon mixture into squash halves. Wipe pan clean.
3. Melt butter in a medium skillet over medium heat. Add quinoa flakes and panko; sauté 2 minutes or until toasted, stirring constantly. Stir in ⅛ teaspoon salt and ⅛ teaspoon pepper.
4. Heat large skillet over medium-high heat. Add remaining 2 teaspoons oil; swirl to coat. Add Broccolini and 2 tablespoons water; cook 4 minutes or until crisp-tender. Add remaining ⅛ teaspoon salt, ⅛ teaspoon pepper, and rind, tossing to coat. Cut each squash half in half. Top evenly with quinoa mixture. Serve with Broccolini.
SERVES 4 (serving size: 1 stuffed squash piece and 3 ounces Broccolini)
CALORIES 364; FAT 16g (sat 6g, mono 6g, poly 2.1g); PROTEIN 10g; CARB 51g; FIBER 10g; CHOL 23mg; IRON 5mg; SODIUM 556mg; CALC 192mg
TWO-CHEESE VEGGIE NACHOS
Hands-on: 40 min. Total: 40 min.
We love the double-cheese contrast here: Shredded cheese melts into a bubbly blanket over the tortillas, while crumbly queso fresco covers the veggies with a salty kick. It’s an impressive dish for coffee table dining—it’s fun to keep it all on the baking pan and serve as a shared platter.
1 tablespoon canola oil
1 cup chopped red onion
2 garlic cloves, minced
1 cup chopped zucchini
1 cup fresh corn kernels
2 tablespoons thinly sliced jalapeño pepper
½ teaspoon ground cumin
¼ teaspoon chili powder
¼ teaspoon kosher salt
1 (14.5-ounce) can organic black beans, rinsed and drained
8 (6-inch) corn tortillas, cut into wedges
Cooking spray
2 ounces shredded reduced-fat Mexican-blend cheese (about ½ cup)
¾ cup diced peeled avocado (about 1 small)
2 ounces crumbled queso fresco (about ½ cup)
¼ cup chopped fresh cilantro
1 medium tomato, diced
4 lime wedges
1. Preheat broiler to high.
2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 5 minutes or until tender. Add garlic; sauté 30 seconds. Add zucchini and next 5 ingredients (through salt); cook 5 minutes or until crisp-tender. Add beans; cook for 2 minutes or until thoroughly heated.
3. Arrange tortilla wedges in a single layer on a large jelly-roll pan coated with cooking spray. Lightly coat tortilla wedges with cooking spray. Broil 2 minutes on each side or until lightly browned and crisp. Sprinkle shredded Mexican-blend cheese evenly over tortilla wedges. Broil 1 minute or until cheese melts.
4. Top chips evenly with bean mixture, avocado, queso fresco, cilantro, and tomato. Serve with lime wedges.
SERVES 4
CALORIES 300; FAT 15.1g (sat 4.3g, mono 5.9g, poly 2g); PROTEIN 14g; CARB 33g; FIBER 8g; CHOL 20mg; IRON 2mg; SODIUM 351mg; CALC 274mg
CREAMY MUSHROOM PASTA
Hands-on: 12 min. Total: 40 min.
You can use any wide, ribbonlike pasta, such as pappardelle, bucatini, or fettuccine.
½ cup dried porcini mushrooms (about ½ ounce)
⅔ cup boiling water
8 ounces uncooked pappardelle or bucatini pasta
3¼ teaspoons salt, divided
1 tablespoon olive oil
¼ cup finely chopped shallots
2 (4-ounce) packages exotic mushroom blend, sliced or coarsely chopped
2 garlic cloves, minced
2 tablespoons dry sherry
2 ounces Parmigiano-Reggiano cheese, divided
¼ cup heavy whipping cream
1 teaspoon finely chopped fresh sage
½ teaspoon cracked black pepper
1 teaspoon truffle oil
Sage leaves
1. Rinse porcini thoroughly. Combine porcini and ⅔ cup boiling water in a bowl; cover and let stand 30 minutes. Drain in a sieve over a bowl, reserving ¼ cup soaking liquid. Chop porcini.
2. Cook pasta with 1 tablespoon salt in boiling water 10 minutes or until al dente; drain in a colander over a bowl, reserving ¼ cup cooking liquid.
3. Heat oil in a large skillet over medium-high heat. Add shallots, exotic mushroom blend, and garlic; sauté 5 minutes, stirring frequently. Stir in porcini, sherry, and remaining ¼ teaspoon salt; cook 1 minute or until liquid evaporates.
4. Finely grate 1 ounce cheese (about ¼ cup); crumble remaining cheese. Reduce heat to medium. Stir pasta, reserved ¼ cup cooking liquid, reserved ¼ cup porcini soaking liquid, ¼ cup grated cheese, cream, chopped sage, and pepper into mushroom mixture; toss well to combine. Drizzle with truffle oil; toss. Place about 1¼ cups pasta mixture on each of 4 plates; top each serving with about 1 tablespoon crumbled cheese. Garnish with sage.
SERVES 4
CALORIES 393; FAT 14.2g (sat 6.1g, mono 4.3g, poly 0.9g); PROTEIN 15.8g; CARB 49.3g; FIBER 3.4g; CHOL 38mg; IRON 3.1mg; SODIUM 585mg; CALC 201mg
EGGS POACHED IN TOMATO SAUCE WITH GARLIC CHEESE TOASTS
Hands-on: 25 min. Total: 25 min.
We really liked this dish with the fruity heat of Turkish Aleppo pepper, but you can substitute crushed red pepper.
1 tablespoon extra-virgin olive oil
1 cup chopped onion
3 garlic cloves, minced
3 tablespoons tomato paste
⅓ cup dry red wine
1 teaspoon sugar
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon ground Aleppo pepper or crushed red pepper
1 (14.5-ounce) can unsalted petite diced tomatoes
4 large eggs
4 (1-ounce) slices sourdough bread
1 garlic clove, halved
2 ounces part-skim mozzarella cheese, shredded (about ½ cup)
1. Preheat broiler to high.
2. Heat a medium nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and minced garlic to pan; sauté 4 minutes. Add tomato paste; cook 1 minute, stirring constantly. Add wine; cook 1 minute or until liquid almost evaporates. Add sugar, salt, peppers, and tomatoes. Cover and reduce heat to medium; simmer 2 minutes. Crack eggs, 1 at a time, on top of tomato mixture. Cover and cook 5 minutes or until whites are set and yolks are soft.
3. Place bread slices on a baking sheet; broil 1½ minutes on each side or until toasted. Rub bread with halved garlic clove. Sprinkle 2 tablespoons cheese on each bread slice; broil 1½ minutes or until cheese melts. Divide tomato mixture and eggs evenly among 4 shallow bowls. Serve with garlic toasts.
SERVES 4
CALORIES 286; FAT 11g (sat 3.6g, mono 5g, poly 1.6g); PROTEIN 15g; CARB 29g; FIBER 3g; CHOL 195mg; IRON 3mg; SODIUM 598mg; CALC 180mg
One-Pan Plan
Eggs simmer directly in the spicy, smoky tomato sauce. Avoid a second pan by placing the bread slices right on the oven rack. Serve in the pan for a beautiful presentation.
VEGGIE PIZZA WITH CAULIFLOWER CRUST
Hands-on: 25 min. Total: 60 min.
1 cauliflower head, roughly chopped (about 3 pounds)
Cooking spray
2 teaspoons olive oil, divided
½ cup presliced cremini mushrooms
½ cup sliced red bell pepper
½ cup thinly sliced fresh basil, divided
¼ teaspoon freshly ground black pepper, divided
⅛ teaspoon kosher salt
3 garlic cloves, minced
2.5 ounces shredded part-skim mozzarella cheese (about ⅔ cup), divided
2 large egg whites
2 tablespoons grated Parmesan cheese
½ cup thinly sliced seeded tomatoes
⅔ cup fresh baby spinach
1. Preheat oven to 375°.
2. Place half of cauliflower in a food processor; pulse 10 to 15 times or until finely chopped (like rice). Transfer cauliflower to a baking sheet lined with parchment paper. Repeat procedure with remaining cauliflower. Coat cauliflower with cooking spray. Bake at 375° for 25 minutes, stirring once. Cool.
3. Increase oven temperature to 450°.
4. Heat a large skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add mushrooms and bell pepper; sauté 5 minutes or until tender. Set aside.
5. Place cauliflower in a clean kitchen towel. Squeeze until very dry. Combine cauliflower, remaining 1 teaspoon oil, ¼ cup basil, ⅛ teaspoon black pepper, salt, garlic, 2 ounces mozzarella cheese, egg whites, and Parmesan cheese in a bowl. Press cauliflower mixture into 2 (8-inch) circles on a baking sheet lined with parchment paper. Coat crusts with cooking spray.
6. Bake crusts at 450° for 22 minutes or until browned. Remove pan from oven; top crusts evenly with mushroom mixture, tomatoes, spinach, remaining ¼ cup basil, remaining ⅛ teaspoon black pepper, and remaining mozzarella cheese. Bake an additional 7 minutes or until cheese melts.
SERVES 2 (serving size: 1 pizza)
CALORIES 350; FAT 15.8g (sat 6g, mono 5.7g, poly 1g); PROTEIN 26g; CARB 32g; FIBER 11g; CHOL 25mg; IRON 3mg; SODIUM 658mg; CALC 488mg
Gluten-Free
Finely chopped and roasted cauliflower makes an excellent base for personal gluten-free pizzas. Add basil, garlic, and mozzarella for big flavor in every bite.
SWEET AND SPICY CARROT SOUP
Hands-on: 15 min. Total: 40 min.
The combination of carrots, Fresno chile, brown sugar, fresh ginger, and green onions gives this soup a sweet and spicy flavor.
Fragrant fresh ginger and Fresno chile heat balance the sweetness of the carrots in this soup.
1 tablespoon olive oil
⅓ cup sliced green onions
¾ pound (½-inch-thick) slices carrot
2 teaspoons minced peeled fresh ginger
2 teaspoons chopped Fresno chile
1½ cups unsalted vegetable stock
1½ cups water
Stems from 1 bunch cilantro, tied with kitchen twine
½ cup light coconut milk
1 tablespoon brown sugar
1½ teaspoons fresh lime juice
¼ teaspoon kosher salt
Sliced Fresno chile
Sliced green onions
1. Heat olive oil in a saucepan over medium heat. Add ⅓ cup sliced green onions; cook 3 minutes. Stir in carrot, ginger, and 2 teaspoons chopped Fresno chile; cook 2 minutes. Add vegetable stock, water, and cilantro stems to pan; simmer 30 minutes or until carrots are soft. Cool 10 minutes; discard cilantro stems. Combine carrot mixture, coconut milk, brown sugar, lime juice, and salt in a blender; process until smooth. Return to pan; heat over medium-low heat until warm. Serve with sliced Fresno chile and sliced green onions.
SERVES 4 (serving size: about 1 cup)
CALORIES 107; FAT 4.1g (sat 0.8g, mono 2.5g, poly 0.5g); PROTEIN 4g; CARB 16g; FIBER 3g; CHOL 0mg; IRON 1mg; SODIUM 241mg; CALC 67mg
FENNEL SOUP WITH ALMOND-MINT TOPPING
Hands-on: 20 min. Total: 20 min.
We were blown away by the rich flavor of this fast soup. Fennel gently cooks until it has a faint lick of licorice, then gets pureed with white beans for a silky texture.
5 teaspoons olive oil, divided
3 cups sliced fennel bulb
1 cup chopped onion
3 garlic cloves, minced
½ teaspoon kosher salt, divided
2½ cups water
½ teaspoon white wine vinegar
1 (15-ounce) can cannellini beans, rinsed and drained
½ cup sliced almonds, toasted
3 tablespoons small fresh mint leaves
1 teaspoon lemon rind strips
1 ounce vegetarian Parmesan cheese, finely shredded (about ¼ cup)
1. Heat a Dutch oven over medium heat. Add 1 tablespoon oil; swirl to coat. Add fennel, onion, garlic, and ¼ teaspoon salt; cook 1 minute. Reduce heat to medium-low, cover, and cook 6 minutes or until crisp-tender (do not brown), stirring occasionally.
2. Add remaining ¼ teaspoon salt, 2½ cups water, white wine vinegar, and beans. Bring to a boil; cover, reduce heat, and simmer 10 minutes. Place half of mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining mixture.
3. Combine almonds, mint, rind, and cheese. Divide soup among 4 bowls; top with almond mixture. Drizzle with remaining 2 teaspoons oil.
SERVES 4 (serving size: 1⅓ cups soup, 2 tablespoons nut mixture, and ½ teaspoon oil)
CALORIES 237; FAT 13.7g (sat 2.5g, mono 8.7g, poly 2g); PROTEIN 10g; CARB 21g; FIBER 7g; CHOL 5mg; IRON 2mg; SODIUM 549mg; CALC 205mg
TOMATO-LEEK PIE WITH QUINOA CRUST
Hands-on: 35 min. Total: 60 min.
The two-slice portion on this veggie pie is nice and hearty: For a lighter lunch or brunch for eight people, serve one slice with a simple spinach salad. For extra flavor, try tossing 2 teaspoons chopped fresh thyme into the crust.
1 cup uncooked quinoa
½ cup almond meal
1 tablespoon cornstarch
¾ teaspoon kosher salt, divided
2 tablespoons olive oil, divided
1 large egg, lightly beaten
Cooking spray
2 cups thinly sliced leeks
2 garlic cloves, minced
1 pound heirloom tomatoes, seeded and sliced
1 teaspoon chopped fresh thyme
2 large egg whites, lightly beaten
1 ounce grated vegetarian Parmesan cheese (about ¼ cup)
1. Preheat oven to 350°.
2. Place quinoa on a jelly-roll pan. Bake at 350° for 10 minutes or until golden brown; cool. Place half of quinoa in a food processor; pulse 30 seconds. Transfer to a large bowl. Add remaining toasted quinoa, almond meal, cornstarch, and ¼ teaspoon salt; stir to combine. Add 1 tablespoon oil and egg; stir until mixture is crumbly but holds together when pressed. Press into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 350° for 5 minutes.
3. Heat a medium skillet over medium- high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add leeks; sauté 3 minutes. Add garlic; sauté 1 minute. Combine leek mixture, tomatoes, thyme, and remaining ½ teaspoon salt in a bowl; let stand 5 minutes. Stir in egg whites.
4. Arrange tomato mixture in crust; sprinkle with cheese. Bake at 350° for 15 minutes or until filling is set. Let stand 10 minutes; cut into 8 wedges.
SERVES 4 (serving size: 2 wedges)
CALORIES 411; FAT 20g (sat 3.4g, mono 11.1g, poly 4.4g); PROTEIN 17g; CARB 43g; FIBER 7g; CHOL 53mg; IRON 4mg; SODIUM 536mg; CALC 148mg
WASABI PEA TOFU WITH RED CABBAGE AND LEEKS
Hands-on: 35 min. Total: 35 min.
Look for cans of wasabi peas in the Asian food section of your supermarket or in the bulk bin of some large grocery stores.
Wasabi peas make a delicious breading for tofu. They lose their bite when cooked but provide intriguing flavor and crunch in the slightly sweet, salty crust.
2 (14-ounce) packages water-packed extra-firm tofu, drained
¼ cup canola oil, divided
12 ounces thinly sliced red cabbage
4 leeks, white and light green parts thinly sliced
1 teaspoon kosher salt, divided
¾ teaspoon black pepper, divided
1 cup wasabi peas, divided
1 large egg, lightly beaten
1. Cut each tofu block crosswise into 4 slices. Arrange tofu in a single layer on several layers of paper towels. Cover tofu with additional paper towels; let stand 15 minutes.
2. Heat a large skillet over medium heat. Add 1 tablespoon oil to pan; swirl to coat. Add cabbage and leeks; cook 8 minutes or until crisp-tender. Stir in ½ teaspoon salt and ¼ teaspoon pepper. Keep warm.
3. Place ¾ cup peas in the bowl of a food processor; process until very finely ground and powdery. Place ground peas in a shallow dish. Place egg in another shallow dish. Sprinkle tofu with remaining ½ teaspoon salt and remaining ½ teaspoon pepper, pressing gently to adhere.
4. Heat a large skillet over medium-high heat. Add 2 tablespoons canola oil to pan; swirl to coat. Dredge 1 side of each tofu slice in ground peas; dip in egg. Dredge same side of tofu a second time in the ground peas. Arrange tofu slices, dredged side down, in pan; cook 5 minutes or until browned. Add remaining 1 tablespoon oil to pan; turn tofu slices over, and cook 2 minutes.
5. Place remaining ¼ cup peas in a zip-top plastic bag; lightly crush with a rolling pin or a small heavy pan. Serve tofu with cabbage mixture; sprinkle with crushed peas.
SERVES 4 (serving size: about 1¼ cups cabbage mixture, 2 tofu slices, and about 1 tablespoon crushed peas)
CALORIES 450; FAT 26.9g (sat 4.7g, mono 12.7g, poly 8.9g); PROTEIN 24g; CARB 29g; FIBER 4g; CHOL 47mg; IRON 6mg; SODIUM 607mg; CALC 244mg
VEGETABLE “MEAT” LOAF
Hands-on: 60 min. Total: 1 hr. 47 min.
Vegetarians and carnivores alike will love this ingenious twist on meat loaf. The meaty-flavored, umami-rich recipe received our Test Kitchen’s highest rating. Ordinarily you wouldn’t pack a meat loaf into the pan, but since we’re using a vegetable mixture, you will want to make sure it holds together.
Meat loaf:
1 large red bell pepper
1 large green bell pepper
2 pounds cremini mushrooms, coarsely chopped
1 tablespoon olive oil
1 cup (½-inch) sliced asparagus
½ cup chopped red onion
1 cup panko (Japanese breadcrumbs)
1 cup chopped walnuts, toasted
2 tablespoons chopped fresh basil
1 tablespoon ketchup
1 teaspoon Dijon mustard
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
4 ounces fresh Parmigiano-Reggiano cheese, grated (about 1 cup)
2 large eggs, lightly beaten
Cooking spray
Topping:
2 tablespoons ketchup
1 tablespoon vodka or vegetable broth
¼ teaspoon Dijon mustard
1. Preheat broiler to high.
2. To prepare meat loaf, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 12 minutes or until blackened. Wrap in foil; fold to close tightly. Let stand 10 minutes. Peel and finely chop. Place bell peppers in a large bowl.
3. Reduce oven temperature to 350°.
4. Place about one-fourth of mushrooms in a food processor; pulse 10 times or until finely chopped. Transfer chopped mushrooms to a bowl. Repeat procedure 3 times with remaining mushrooms.
5. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add mushrooms to pan; sauté 15 minutes or until liquid evaporates, stirring occasionally. Add mushrooms to bell peppers. Wipe pan with paper towels. Add asparagus and onion to pan; sauté 6 minutes or until just tender, stirring occasionally. Add onion mixture to mushroom mixture.
6. Arrange panko in an even layer on a baking sheet; bake at 350° for 10 minutes or until golden. Add panko and the next 8 ingredients (through eggs) to mushroom mixture, stirring well. Spoon mixture into a 9 x 5–inch loaf pan coated with cooking spray; press gently to pack. Bake at 350° for 45 minutes or until a thermometer registers 155°.
7. To prepare topping, combine 2 tablespoons ketchup and remaining ingredients in a small bowl; brush ketchup mixture over meat loaf. Bake an additional 10 minutes. Let stand 10 minutes; cut into 6 slices.
SERVES 6 (serving size: 1 slice)
CALORIES 338; FAT 21.2g (sat 4.3g, mono 5.1g, poly 10.1g); PROTEIN 17.5g; CARB 22.6g; FIBER 4.9g; CHOL 72mg; IRON 2.6mg; SODIUM 535mg; CALC 197mg
Better Loaf
Fresh vegetables contain moisture, which would cause the meat loaf to fall apart. Cooking the elements separately and then combining allows liquid to evaporate and adds fantastic roasted flavor.
TOFU SAAG
Hands-on: 50 min. Total: 50 min.
Chef Suvir Saran’s eye-opening technique here is to pat the tofu dry very briefly, rather than for 20 or 30 minutes. This keeps it moist and creamy inside, and the outside still gets browned. Look for ghee—clarified, toasted butter—at Indian or Asian markets.
21 ounces firm water-packed tofu, cut into 1-inch squares
2 tablespoons canola oil, divided
10 ounces baby spinach, stemmed
10 ounces baby kale, stemmed
1 teaspoon cumin seeds
1 teaspoon fennel seeds
8 green cardamom pods
6 whole cloves
3 dried red chiles de arbol
2 tablespoons minced fresh ginger
¼ teaspoon asafetida (optional)
¾ teaspoon kosher salt
1½ tablespoons ghee or canola oil
¾ teaspoon cumin seeds
½ teaspoon fennel seeds
3 dried red chiles de arbol
⅛ teaspoon asafetida (optional)
⅛ teaspoon ground red pepper
1 teaspoon water
1. Briefly pat tofu dry with paper towels (about 5 seconds). Heat 1½ teaspoons oil in a large nonstick skillet over medium-high heat. Add half of tofu to pan; cook 4 minutes or until golden, turning once. Drain tofu on paper towels. Repeat procedure with 1½ teaspoons oil and remaining tofu.
2. Bring 2 inches of water to a boil in a large Dutch oven. Add baby spinach and baby kale; cover and cook 4 minutes or until wilted, stirring occasionally. Drain well, reserving cooking liquid. Place spinach mixture in a blender or food processor; blend until very smooth, adding a tablespoon or two of the cooking liquid if needed.
3. Combine remaining 1 tablespoon oil, 1 teaspoon cumin seeds, and next 4 ingredients (through 3 chiles) in a large skillet over medium-high heat; cook 2 minutes or until cumin turns golden brown, stirring frequently.
4. Stir in ginger and ¼ teaspoon asafetida, if desired; cook 30 seconds, stirring constantly. Remove cloves and cardamom pods with a slotted spoon; discard. Stir in spinach mixture; swirl ¼ cup cooking liquid in blender to extract puree clinging to the sides, and add to pan. Stir in salt. Reduce heat to medium; cook 5 minutes.
5. Place tofu on top of spinach mixture; cover and cook 5 minutes.
6. Combine ghee or oil with ¾ teaspoon cumin seeds, ½ teaspoon fennel seeds, and 3 chiles in a small skillet over medium-high heat; cook 2 minutes or until seeds turn golden brown, stirring frequently. Add ⅛ teaspoon asafetida, if desired, and ground red pepper. Carefully add 1 teaspoon water to keep ground red pepper from burning, and immediately pour oil mixture into spinach mixture. Stir.
SERVES 6 (serving size: about ½ cup saag and 3½ ounces tofu)
CALORIES 210; FAT 13.7g (sat 3.3g, mono 8g, poly 1.5g); PROTEIN 12g; CARB 13g; FIBER 4g; CHOL 10mg; IRON 4mg; SODIUM 337mg; CALC 298mg
Going Green
A combination of baby spinach and tender baby kale creates a silky, bright green sauce.
CLEAN VEGGIE BURGERS
Hands-on: 30 min. Total: 45 min.
Store-bought buns and bread nearly always contain artificial preservatives to help maintain freshness. Instead, buy whole-grain buns from your local bakery, where ingredients are kept clean and simple. Tightly wrap extra buns, and freeze (do not refrigerate—this will cause bread to stale faster) for up to 3 months.
1 (15-ounce) can unsalted black beans, rinsed, drained, and divided
4 teaspoons olive oil, divided
2 tablespoons finely chopped shallots
5 tablespoons uncooked quinoa, rinsed, drained, and divided
6 tablespoons water
4 ounces cremini mushrooms
2 garlic cloves
2 tablespoons chopped fresh cilantro
2 teaspoons seeded minced serrano chile
1 teaspoon ground cumin
⅝ teaspoon kosher salt, divided
¼ teaspoon ancho chile powder
1 large egg
½ cup chopped peeled ripe avocado
1 tablespoon fresh lime juice
1 small tomatillo, finely chopped
4 whole-grain bakery-style hamburger buns, toasted
4 (¼-inch-thick) slices tomato
4 (¼-inch-thick) slices red onion
1. Preheat oven to 350°.
2. Spread half of beans in a single layer on a foil-lined baking sheet. Bake at 350° for 20 minutes. Place toasted beans in a large bowl.
3. Heat a small saucepan over medium heat. Add 1 teaspoon oil to pan; swirl to coat. Add shallots; sauté 2 minutes or until tender. Add 3 tablespoons quinoa; cook 2 minutes or until toasted, stirring frequently. Add 6 tablespoons water; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until liquid is absorbed.
4. Combine remaining 2 tablespoons uncooked quinoa, mushrooms, garlic, and remaining (untoasted) beans in a food processor; pulse until coarsely chopped. Add the cooked quinoa mixture, cilantro, serrano, cumin, ½ teaspoon salt, chile powder, and egg; pulse until combined. Add mixture to toasted beans; stir well to combine. Divide the mixture into 4 equal portions; shape each portion into a ½-inch-thick patty.
5. Heat a large cast-iron skillet over medium heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add patties; cook 10 minutes, gently turning once.
6. Combine chopped avocado, lime juice, tomatillo, and remaining ⅛ teaspoon salt in a small bowl; mash to desired consistency.
7. Place 1 patty on bottom half of each bun. Top each patty with 1 tomato slice, 1 onion slice, and about 2 tablespoons avocado mixture. Top with top halves of buns.
SERVES 4 (serving size: 1 burger)
CALORIES 352; FAT 11.6g (sat 1.9g, mono 6.4g, poly 2.6g); PROTEIN 15g; CARB 51g; FIBER 11g; CHOL 47mg; IRON 4mg; SODIUM 511mg; CALC 124mg
EGGPLANT PARMESAN WITH PARSLEY ORZO
Hands-on: 25 min. Total: 25 min.
Removing intermittent strips of eggplant skin not only makes this dish easier to cut and eat but also retains some of the great flavor that’s in the peel.
We love the steak-like feel of thickly sliced eggplant here—it won’t be fall-apart tender. If you like, you can cut into thinner slices or bake at 475° for about 10 minutes on each side instead of broiling.
1 cup uncooked orzo pasta
¼ cup chopped fresh flat-leaf parsley
1 tablespoon extra-virgin olive oil
½ teaspoon kosher salt, divided
1 medium eggplant
3 tablespoons all-purpose flour
1 teaspoon water
1 large egg
¾ cup panko (Japanese breadcrumbs)
½ teaspoon dried oregano
1 ounce Parmigiano-Reggiano cheese, grated (about ¼ cup)
Cooking spray
4 ounces fresh mozzarella cheese, thinly sliced
1⅓ cups lower-sodium marinara sauce
½ teaspoon freshly ground black pepper
1. Arrange oven rack 10 inches below broiler element. Preheat broiler to high.
2. Cook orzo according to package directions, omitting salt and fat. Drain and return to pan. Add parsley, oil, and ¼ teaspoon salt; toss.
3. While orzo cooks, cut top and bottom off eggplant. Partially peel eggplant lengthwise with a vegetable peeler, leaving long purple stripes. Cut eggplant crosswise into 8 (½-inch-thick) slices; sprinkle with remaining ¼ teaspoon salt. Place flour in a shallow dish. Combine 1 teaspoon water and egg in another shallow dish, stirring with a whisk. Combine panko, oregano, and Parmigiano-Reggiano in another shallow dish.
4. Dredge eggplant in flour, dip in egg mixture, and dredge in panko mixture, gently pressing mixture to adhere. Arrange on a baking sheet coated with cooking spray. Coat tops of eggplant slices with cooking spray. Broil 3 minutes on each side or until browned and tender but firm. Top evenly with mozzarella; broil 1 minute or until cheese melts.
5. Heat marinara in microwave at HIGH for 1 minute or until thoroughly heated. Arrange ½ cup orzo mixture on each of 4 plates; top each serving with 2 eggplant slices and ⅓ cup marinara. Sprinkle evenly with pepper.
SERVES 4
CALORIES 464; FAT 17g (sat 6g, mono 7.3g, poly 1.5g); PROTEIN 19g; CARB 59g; FIBER 8g; CHOL 74mg; IRON 2mg; SODIUM 591mg; CALC 125mg
Prep Pointer
Broiling the eggplant slices speeds up this classic dish and gets the breading extra crispy.
ZUCCHINI-FARRO CAKES WITH HERBED GOAT CHEESE AND SLOW-ROASTED TOMATOES
Hands-on: 45 min. Total: 3 hr. 10 min.
For a more time-friendly topper, use fresh grape tomatoes, halved and sprinkled with salt and pepper. Recipe adapted with permission from Whole-Grain Mornings by Megan Gordon (Ten Speed Press, © 2013).
Tomatoes:
1½ pounds grape tomatoes
2 tablespoons extra-virgin olive oil
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Cakes:
3½ cups shredded zucchini (about 1 pound)
1 teaspoon kosher salt, divided
2 cups cooked farro
1 cup fresh breadcrumbs
3 tablespoons finely chopped green onions
3 tablespoons chopped fresh flat-leaf parsley
2 tablespoons whole-wheat flour
1 tablespoon chopped fresh thyme
3 large eggs, lightly beaten
2 garlic cloves, minced
2 tablespoons extra-virgin olive oil, divided
Herbed goat cheese:
2.5 ounces goat cheese (at room temperature)
1½ tablespoons 1% low-fat milk
1 teaspoon chopped fresh chives
½ teaspoon chopped fresh dill
½ teaspoon chopped fresh tarragon
¼ teaspoon freshly ground pepper
1. To prepare tomatoes, preheat the oven to 250°.
2. Combine tomatoes, 2 tablespoons olive oil, ¼ teaspoon salt, and ¼ teaspoon pepper in a large bowl; toss to coat. Arrange tomatoes in a single layer on a foil-lined baking sheet. Bake at 250° for 3 hours or until very tender, stirring every hour.
3. To prepare cakes, combine zucchini and ½ teaspoon salt in a cheesecloth-lined bowl. Let stand 10 minutes. Gather edges of cheesecloth; squeeze zucchini in cloth until barely moist. Combine zucchini, ½ teaspoon salt, farro, and the next 7 ingredients (through garlic) in a large bowl. Let stand 5 minutes. Shape mixture into 12 (3-inch) patties, about ¾ inch thick.
4. Heat 2 teaspoons oil in a large skillet over medium heat. Add 4 patties; cook 4 minutes on each side or until golden. Repeat in 2 more batches with remaining oil and patties. Keep warm.
5. To prepare herbed goat cheese, combine goat cheese and remaining ingredients in a small bowl, stirring until well combined.
6. Arrange 2 zucchini cakes on each of 6 plates. Top with 1 tablespoon cheese mixture and ¼ cup tomatoes.
SERVES 6
CALORIES 289; FAT 15.3g (sat 3.9g, mono 8.2g, poly 1.8g); PROTEIN 12g; CARB 33g; FIBER 5g; CHOL 99mg; IRON 2mg; SODIUM 463mg; CALC 73mg
CAN’T-BELIEVE-IT’S-VEGGIE CHILI
Hands-on: 35 min. Total: 1 hr. 25 min.
Mushrooms and liquid aminos (soybean concentrate) lend meaty flavor.
A blistered jalapeño takes this chili over the top. Char directly on the eye of a burner or under the broiler.
2 tablespoons olive oil
2 cups chopped yellow onion
1 cup chopped green bell pepper
½ cup diced celery
½ cup diced peeled carrot
1 tablespoon minced jalapeño pepper
8 ounces cremini mushrooms, finely chopped
4 garlic cloves, minced
3 tablespoons unsalted tomato paste
1½ tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
½ teaspoon smoked paprika
¼ teaspoon ground red pepper
1 (14.5-ounce) can stewed tomatoes, undrained
2 cups water
1 cup lower-sodium vegetable juice
½ cup uncooked wheat berries
1 cup water
1 cup lager beer (such as Budweiser)
2 tablespoons liquid aminos (such as Bragg)
1 (14.5-ounce) can unsalted kidney beans, rinsed and drained
4 ounces sharp cheddar cheese, shredded (about 1 cup)
½ cup diced red onion
¼ cup reduced-fat sour cream
1. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 6 ingredients (through garlic); sauté 10 minutes or until liquid evaporates and vegetables begin to brown. Add tomato paste and next 5 ingredients (through red pepper); cook 3 minutes, stirring constantly. Using kitchen scissors, cut tomatoes in the can into bite-sized pieces. Add 2 cups water, vegetable juice, and tomatoes to pan; bring to a boil, scraping pan to loosen browned bits. Reduce heat; simmer 30 minutes.
2.Combine wheat berries and 1 cup water in a small saucepan. Bring to a boil; reduce heat, and simmer 15 minutes or until liquid is absorbed. Add wheat berries, beer, aminos, and beans to chili; cook 20 minutes. Serve with cheese, red onion, and sour cream.
SERVES 6 (serving size: about 1¼ cups chili, 2½ tablespoons cheese, 4 teaspoons onion, and 2½ teaspoons sour cream)
CALORIES 312; FAT 12.5g (sat 5.6g, mono 3.3g, poly 0.7g); PROTEIN 13g; CARB 38g; FIBER 9g; CHOL 22mg; IRON 2mg; SODIUM 610mg; CALC 240mg