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Discover 21 recipe Veggie and Whole-Grain Mains

by eatwoo.com 2 September 2019, 07:06 1.5k Views

Discover 21 recipe Veggie and Whole-Grain Mains

Veggie & Whole-Grain Mains

Looking to incorporate more greens and grains into your family’s diet? We have the perfect solution: Go meatless a couple nights a week. The great-tasting vegetarian meals in this chapter are sure to keep your family satisfied, and you’ll feel good knowing that they’re getting lots of heart-protective antioxidants and cholesterol-lowering soluble fiber.

Start with familiar favorites: Cauliflower Mac ’n’ Cheese is every bit as luscious as the original, and sneaks in fresh tomatoes and broccoli to boot. You already know they love chili, so why not make them a big pot of our Two-Bean Harvest Chili, which features no-salt-added canned beans and tomatoes. For a creative take on pizza, try our easy Grilled Mexican Pizza, which is topped with ready-made black bean dip, pepper Jack cheese, chopped tomato, and other taco fixings.

If preparing vegetables for dinners sounds uninspiring, try filling them for a fun new twist. Quinoa-Stuffed Portobellos and Stuffed Acorn Squash are pretty enough for company (each diner is served a stuffed veggie of their own), and are loaded with veggies, grains, and legumes. Or work some tofu or tempeh into your next dinner; both are lower in saturated fat than their meaty counterparts. Kids will enjoy eating Barbecue Tempeh and Veggie Kabobs right off a stick and Fried Rice with Tofu and Veggies, a healthier alternative to the Chinese takeout standby.

And, of course, we haven’t forgotten the pasta. Choose from innovative dishes like Grilled Ratatouille Pasta and Broccoli Pesto Pasta that are bursting with veggies. To learn why you should swap in whole-wheat or multigrain pasta, see our HEART-SMART INGREDIENTS: WHOLE-WHEAT AND MULTIGRAIN PASTA box later in this chapter.

Two-Bean Harvest Chili

This hearty chili recipe is perfect for chilly autumn days.

ACTIVE TIME: 25 minutes

TOTAL TIME: 35 minutes

MAKES: 4 main-dish servings

2 teaspoons vegetable oil
1 large onion (10 to 12 ounces), finely chopped
2 cups peeled and finely chopped carrots (12 ounces)
4 garlic cloves, chopped
½ teaspoon salt
1 bunch collard greens (6 ounces), ribs and tough stems removed, leaves chopped
1 tablespoon salt-free chili powder
1 teaspoon ground cumin
¼ teaspoon dried oregano
1 can (28 ounces) no-salt-added diced tomatoes
2 cans (15 ounces each) no-salt-added beans, preferably black beans and pink beans, rinsed and drained
¼ cup reduced-fat sour cream

1. In 6-quart saucepot, heat oil on medium. Add onion, carrots, garlic, and ¼ teaspoon salt. Cook 8 to 10 minutes or until golden and tender, stirring occasionally.

2. Add collard greens and remaining ¼ teaspoon salt and cook 1 to 2 minutes or until collards are bright green and just tender, stirring. Add chili powder, cumin, and oregano and cook 1 minute, stirring.

3. Stir in tomatoes and beans. Simmer 10 minutes, stirring occasionally. Ladle into bowls; top with sour cream.

EACH SERVING: About 335 calories, 16g protein, 58g carbohydrate, 5g total fat (2g saturated), 17g fiber, 8mg cholesterol, 410mg sodium

HEART-SMART INGREDIENT: BEANS

Beans are packed with protein and insoluble and soluble fiber. (Insoluble fiber can help with weight control and regularity; soluble fiber can reduce blood cholesterol and help control blood-sugar levels in people with diabetes.) Beans are also high in saponin, a cancer-fighting plant compound.

Stuffed Acorn Squash

Pine nuts and cannellini beans impart rich flavor and texture to this wild-rice-stuffed acorn squash. The squash halves create natural bowls, so just grab a spoon and dig in.

ACTIVE TIME: 35 minutes

TOTAL TIME: 55 minutes

MAKES: 4 main-dish servings

2 acorn squash (1½ pounds each), cut lengthwise in half and seeded
1 teaspoon olive oil
2 ounces meatless bacon, such as Lightlife or Morningstar Farms brand, finely chopped (optional)
1 small onion, finely chopped
2 large stalks celery, finely chopped
⅛ teaspoon crushed red pepper
¼ teaspoon salt plus additional to taste
¼ teaspoon ground black pepper plus additional to taste
1 can (15 ounces) no-salt-added white kidney (cannellini) beans, rinsed and drained
¼ cup water
1 package (7 to 7½ ounces) precooked wild rice
4 teaspoons pine nuts
½ cup packed fresh basil leaves, thinly sliced

1. Preheat oven to 375°F. Line 15½” by 10½” jelly-roll pan with foil.

2. On large microwave-safe plate, arrange squash halves in single layer, cut sides down. Microwave on High 9 to 11 minutes or until knife pierces flesh easily.

3. Meanwhile, in 12-inch skillet, heat oil over medium-high until hot. Add meatless bacon pieces, if using, and cook 3 to 4 minutes or until browned and crisp, stirring frequently. With spatula, transfer to paper towels to drain; do not remove skillet from heat. Add onion, celery, crushed red pepper, and ¼ teaspoon each salt and black pepper to skillet. Cook 4 to 5 minutes or until vegetables are tender and golden brown, stirring frequently. Remove from heat. In small bowl, mash ¼ cup beans with water. Into vegetables in skillet, stir rice, mashed beans, whole beans, bacon, 2 teaspoons pine nuts, and half of basil. Season with salt and pepper, if desired.

4. On prepared jelly-roll pan, arrange squash pieces, cut side up. Divide bean mixture among squash halves, pressing firmly into cavities and mounding on top. Cover pan with foil. Bake 15 minutes. Uncover and bake 5 to 7 minutes longer or until squash and vegetables are golden on top. Garnish with remaining pine nuts and basil.

EACH SERVING: About 320 calories, 12g protein, 63g carbohydrate, 4g total fat (0g saturated), 11g fiber, 0mg cholesterol, 346mg sodium

Grilled Mexican Pizza

For an easy weeknight dinner or backyard barbecue, top a ready-made pizza crust with black bean dip, Mexican cheese blend, and fresh vegetables, including avocado, which is loaded with healthy fats. Serve it with our Watermelon Slushies if it’s a festive occasion.

TOTAL TIME: 15 minutes

MAKES: 4 main-dish servings

⅓ cup prepared black bean dip
1 large thin baked whole-wheat pizza crust (10 ounces)
2 slices reduced-sodium pepper Jack cheese, roughly chopped or torn
1 ripe avocado, pitted, peeled, and cut into chunks
2 tablespoons fresh lime juice
2 cups shredded romaine lettuce
¼ teaspoon grated lime peel
1 ripe medium tomato (6 to 8 ounces), chopped

1. Prepare outdoor grill for covered, direct grilling over medium (see Tip).

2. Spread black bean dip evenly on crust, leaving ½-inch border; sprinkle with cheese. Place crust on hot grill rack; cover and cook until grill marks appear and cheese melts, 8 to 9 minutes.

3. Meanwhile, gently stir avocado with 1 tablespoon lime juice. Toss romaine with lime peel and remaining 1 tablespoon lime juice.

4. Top cooked pizza with romaine mixture and tomato, then with avocado. Cut into slices.

EACH SERVING: About 330 calories, 13g protein, 44g carbohydrate, 14g total fat (4g saturated), 11g fiber, 8mg cholestetol, 466mg sodium

Whole-Wheat Pizza Dough

This basic pizza dough can be made ahead and frozen, so it’s ready whenever you want homemade pizza. We used half whole-wheat flour for added fiber and flavor. If you’re short on time, look to your local pizzeria. Many of them—and some supermarkets—sell dough, ready to roll out and top. Some even offer whole-wheat dough.

TOTAL TIME: 20 minutes

MAKES: enough dough for 1 (15-inch) pizza

1¼ cups whole-wheat flour
1½ cups all-purpose flour
1 package quick-rise yeast
1 teaspoon salt
1 cup very warm water (120°F to 130°F)
2 teaspoons cornmeal

1. In medium bowl, whisk together whole-wheat and all-purpose flours. In large bowl, combine 2¼ cups flour blend, yeast, and salt. Stir in water until dough is blended and comes away from side of bowl.

2. Turn dough onto floured surface and knead until smooth and elastic, about 8 minutes, working in more flour (about ½ cup) while kneading. Shape dough into ball; cover with plastic wrap and let rest 10 minutes.

3. Grease 15-inch pizza pan; sprinkle with cornmeal. Pat dough onto bottom of pan, shaping dough into ½-inch-high rim at edge of pan.

Garden Pizza

Everyone’s favorite takeout gets a low-fat, high-fiber makeover with a heap of fresh vegetables, a whole-wheat crust, and a sprinkle of part-skim mozzarella.

ACTIVE TIME: 20 minutes plus time to make dough

TOTAL TIME: 40 minutes

MAKES: 8 main-dish servings

Whole-Wheat Pizza Dough (see recipe earlier in chapter)
1 tablespoon vegetable oil
1 small zucchini (6 ounces), cut into ¼-inch pieces
1 small yellow straightneck squash (6 ounces), cut into ¼-inch pieces
1 large tomato, seeded and cut into ¼-inch pieces
½ teaspoon dried oregano
¼ teaspoon ground black pepper
¼ teaspoon salt
1 cup (4 ounces) shredded part-skim mozzarella cheese

1. Prepare pizza dough. Preheat oven to 450°F.

2. In 12-inch skillet, heat oil over medium-high. Add zucchini and yellow squash and cook until tender. Stir in tomato, oregano, pepper, and salt.

3. Top pizza dough with squash mixture; sprinkle evenly with shredded mozzarella cheese. Bake pizza on bottom rack of oven until crust is golden and crisp, 20 to 25 minutes.

EACH SERVING: About 215 calories, 9g protein, 34g carbohydrate, 5g total fat (2g saturated), 4g fiber, 10mg cholesterol, 455mg sodium

Bistro Pizza

This sophisticated pizza is topped with yellow pepper strips, asparagus, dollops of low-fat ricotta, and a sprinkling of Parmesan.

ACTIVE TIME: 20 minutes plus time to make dough

TOTAL TIME: 40 minutes

MAKES: 8 main-dish servings

Whole-Wheat Pizza Dough (see recipe earlier in chapter)
1 pound thin asparagus, trimmed and cut into 2-inch pieces
1 teaspoon olive oil
¼ teaspoon salt
1 medium yellow pepper, cut into thin strips
1 cup part-skim ricotta cheese
2 tablespoons grated Parmesan cheese
¼ teaspoon coarsely ground black pepper

1. Prepare pizza dough. Preheat oven to 450°F.

2. In small bowl, toss asparagus with oil and salt. Top pizza dough with pepper strips and asparagus. Dollop with teaspoons of ricotta; sprinkle with Parmesan and black pepper.

3. Bake pizza on bottom rack of oven until crust is browned, 20 to 25 minutes.

EACH SERVING: About 215 calories, 10g protein, 35g carbohydrate, 4g total fat (2g saturated), 4g fiber, 11mg cholesterol, 405mg sodium

Whole-Wheat Penne Genovese

An onion-flecked white bean sauté adds heft to this fresh and healthy pesto pasta dish, making it light yet satisfying.

ACTIVE TIME: 20 minutes

TOTAL TIME: 30 minutes

MAKES: 6 main-dish servings

12 ounces whole-wheat penne or rotini
1½ cups packed fresh basil leaves
1 garlic clove
3 tablespoons water
3 tablespoons extra-virgin olive oil
¼ teaspoon salt
¼ teaspoon ground black pepper
½ cup freshly grated Parmesan cheese
1 small onion, chopped
1 can (15 to 19 ounces) white kidney beans (cannellini), rinsed and drained
1 pint grape tomatoes (red, yellow, and orange mix if available), each cut into quarters

1. Cook pasta in boiling salted water as package label directs.

2. Meanwhile, make pesto: In food processor with knife blade attached, blend basil, garlic, water, 2 tablespoons oil, salt, and pepper until pureed, stopping processor occasionally and scraping bowl with rubber spatula. Add Parmesan; pulse to combine. Set aside.

3. In 12-inch skillet, heat remaining 1 tablespoon oil over medium until very hot; add onion and cook 5 to 7 minutes or until beginning to soften. Mix in white beans, and cook 5 minutes longer, stirring occasionally.

4. Reserve ¼ cup pasta cooking water. Drain pasta and return to saucepot; stir in white bean mixture, pesto, cut-up tomatoes, and reserved cooking water. Toss to coat.

EACH SERVING: About 375 calories, 15g protein, 59g carbohydrate, 10g total fat (2g saturated), 9g fiber, 5mg cholesterol, 435mg sodium

HEART-SMART INGREDIENTS: WHOLE-WHEAT AND MULTIGRAIN PASTA

As delicious as traditional semolina pasta is, it doesn’t pack the fiber punch of whole-wheat or multigrain varieties, which provide 5 to 7 grams of fiber per serving (2 ounces, uncooked), compared with regular pasta’s 2 grams. The nutty flavor of whole-wheat pasta pairs nicely with garlicky greens and simple tomato- or vegetable-based sauces, while the milder taste of multigrain pasta marries well with tomato-based meat and fish sauces.
When shopping, look for “whole grain” or “whole wheat” on the packaging and the Whole Grain Council’s stamp on the label (tomato and spinach pastas don’t count as whole grain). The ingredients should include whole wheat, oats, and/or flaxseed. Store in a dry place at a cool room temperature. But note that their extra bran can cause them to go rancid faster than semolina pastas, so shop where there’s high product turnover and use within six months of purchase.

Pasta Primavera

This dish is traditionally made when the first tender young vegetables appear in gardens and markets—thus the name primavera, which means “spring” in Italian. With an abundance of first-of-the-season veggies and fiber-rich whole-grain spaghetti, you’ll never miss the cream sauce—or the calories.

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

12 ounces whole-grain spaghetti
1 tablespoon extra-virgin olive oil
2 leeks (1¼ pounds), cut lengthwise in half, then crosswise into ¼-inch-wide slices and cleaned (see Tip)
½ teaspoon salt
½ teaspoon ground black pepper
1 pound thin asparagus, trimmed and cut into 1½-inch pieces
1 cup frozen peas
1 pint grape tomatoes, cut in half
¼ cup packed fresh flat-leaf parsley leaves, finely chopped
¼ cup freshly grated Parmesan cheese

1. Cook pasta in boiling salted water as package label directs.

2. Meanwhile, in 12-inch skillet, heat oil over medium until hot. Add leeks and ⅛ teaspoon each salt and pepper; cook 9 to 10 minutes or until tender and golden, stirring occasionally.

3. Increase heat under skillet to medium-high. Add asparagus and ⅛ teaspoon each salt and pepper; cook 1 minute or until bright green, stirring. Add peas, tomatoes, and remaining ¼ teaspoon each salt and pepper. Cook 2 minutes or until peas are bright green. From saucepot with pasta, scoop 1 cup water; pour into skillet with vegetables. Cook 5 minutes or until liquid has reduced and tomatoes have softened.

4. Drain pasta; transfer to large serving bowl. Add vegetable mixture. With tongs, toss until well combined. Divide among serving plates, and top with parsley and Parmesan.

EACH SERVING: About 485 calories, 22g protein, 90g carbohydrate, 8g total fat (2g saturated), 12g fiber, 5mg cholesterol, 480mg sodium

TIP

To savor leeks’ flavor minus the grit, trim and discard the roots and dark green tops. Discard tough outer leaves. After cutting leeks into ¼-inch-wide slices, place them in a large bowl of cold water; with one hand, swish to remove any sand. Transfer leeks to a colander. Repeat the process with fresh water, changing the water several times, until all the sand is removed. Drain well.

Broccoli Pesto Pasta

Try our twist on traditional pesto—it’s made with broccoli and mint. The addition of broccoli lends it kid appeal, while using whole-grain pasta makes it healthy for everyone. Serve with a grape tomato salad.

ACTIVE TIME: 15 minutes

TOTAL TIME: 40 minutes

MAKES: 6 main-dish servings

1 lemon
⅓ cup sliced almonds
12 ounces broccoli flowerets
1 box (13¼ ounces) whole-grain fusilli or rotini pasta
1 cup packed fresh mint leaves
¼ cup olive oil
½ teaspoon salt
½ teaspoon ground black pepper
⅓ cup freshly grated Parmesan cheese

1. Heat large covered stockpot of salted water to boiling on high.

2. Meanwhile, from lemon, with vegetable peeler, remove 6 strips of peel, avoiding white pith. Very thinly slice peel lengthwise. Halve lemon; squeeze 2 tablespoons juice. In microwave-safe small bowl, microwave almonds on High 1 minute or until toasted.

3. Add broccoli to boiling water. Cook 5 minutes or until just tender. With slotted spoon, transfer broccoli to food processor with knife blade attached.

4. Add pasta to same pot. Cook as label directs; reserve ¼ cup cooking water.

5. While pasta is cooking, to food processor, add mint, oil, and ¼ teaspoon each salt and pepper. Puree. With machine running, add reserved cooking water. Drain pasta and return to pot. Add broccoli pesto, lemon juice, and remaining ¼ teaspoon each salt and pepper. Toss until evenly coated.

6. Divide pasta among bowls. Top with Parmesan, lemon peel, and almonds.

EACH SERVING: About 390 calories, 13g protein, 54g carbohydrate, 15g total fat (3g saturated), 10g fiber, 4mg cholesterol, 203mg sodium

Grilled Ratatouille Pasta

This unique take on ratatouille invites you to pair that delicious summertime grilled flavor with pasta.

ACTIVE TIME: 35 minutes

TOTAL TIME: 50 minutes

MAKES: 6 main-dish servings

3 tablespoons red wine vinegar
3 tablespoons extra-virgin olive oil
2 garlic cloves, crushed with garlic press
1 red onion
2 medium zucchini (8 ounces each)
1 large eggplant (2¼ to 2½ pounds)
2 large orange or yellow peppers (10 ounces each), each cut into quarters
1 pound ripe plum tomatoes (about 4), cut lengthwise in half
1 pound gemelli or elbow pasta
1 tablespoon Dijon mustard
2 tablespoons chopped fresh flat-leaf parsley leaves
¾ teaspoon salt
¼ teaspoon ground black pepper

1. Prepare outdoor grill for direct grilling over medium-high. Heat large covered pot of salted water to boiling over high.

2. In small bowl, whisk vinegar, oil, and garlic.

3. Cut onion crosswise into ½-inch-thick slices. Trim zucchini and eggplant; cut diagonally into ½-inch-thick slices. Brush half of vinegar mixture onto one side of onion, zucchini, eggplant, peppers, and tomatoes.

4. Grill, turning over once, until all vegetables are tender and charred: tomatoes take about 6 minutes, zucchini and eggplant 10 minutes, and peppers and onion 12 minutes. Transfer vegetables to cutting board. Cool slightly, then cut into ½-inch chunks.

5. Meanwhile, cook pasta in boiling salted water as label directs. Drain; return to pot.

6. Stir mustard into remaining vinegar mixture. Toss with pasta along with parsley, vegetables, salt, and pepper.

EACH SERVING: About 425 calories, 14g protein, 75g carbohydrate, 9g total fat (1g saturated), 9g fiber, 0mg cholesterol, 465mg sodium

NUTRITIONAL NOTE: TASTE THE RAINBOW

The vibrant colors of fruits and vegetables do more than add visual appeal to a drab dinner. Natural pigments in produce, called phytochemicals, keep your body healthy too. Scientists are still learning about the wide range of phytochemicals in nature, so don’t expect to get these helpers from a pill. Instead, eat a colorful diet filled with reds, yellows, oranges, and greens.

Whole-Grain Shells with Goat Cheese and Walnuts

A substantial vegetarian dish, this pasta showcases the winning combination of goat cheese and walnuts, which provide protein and healthy omega-3s.

ACTIVE TIME: 10 minutes

TOTAL TIME: 25 minutes

MAKES: 6 main-dish servings

2 ounces walnuts (½ cup), chopped
2 garlic cloves, chopped
1 tablespoon extra-virgin olive oil
⅜ teaspoon salt
⅜ teaspoon ground black pepper
1 box (13¼ ounces) medium whole-grain shells
1 pound frozen peas
6 ounces goat cheese, softened

1. Heat large covered pot of salted water to boiling over high.

2. In 8- to 10-inch skillet, combine walnuts, garlic, and oil. Cook on medium until golden and fragrant, stirring occasionally. Stir in ⅛ teaspoon each salt and pepper.

3. Add pasta to boiling water in pot. Cook 1 minute less than minimum time indicated on label, stirring occasionally. Add peas; cook 1 minute longer. Reserve 1 cup cooking water. Drain pasta and peas; return to pot. Add goat cheese, half of reserved cooking water, and remaining ¼ teaspoon each salt and pepper. If mixture is dry, toss with additional cooking water. To serve, top with garlic-and-walnut mixture.

EACH SERVING: About 430 calories, 20g protein, 59g carbohydrate, 15g total fat (5g saturated), 9g fiber, 13mg cholesterol, 350mg sodium

Cauliflower Mac ’n’ Cheese

This baked macaroni and cheese hides cauliflower and carrots in the cheese sauce, making it a “stealth health” meal for picky kids and adults alike.

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour 15 minutes

MAKES: 6 main-dish servings

1 head cauliflower (1½ pounds), core discarded, flowerets cut into 2-inch pieces
4 carrots, peeled and thinly sliced
1 cup unsalted vegetable broth
¼ cup reduced-fat cream cheese (Neufchâtel)
1 teaspoon Dijon mustard
1 pinch cayenne (ground red) pepper
¾ cup Gruyère cheese, shredded (3 ounces)
½ teaspoon salt
½ teaspoon ground black pepper
12 ounces elbow macaroni
8 ounces (3 cups) small broccoli flowerets
2 medium plum tomatoes, cored, seeded, and chopped
¼ cup Parmesan cheese, freshly grated

1. Preheat oven to 400°F. Heat 8-quart stockpot of salted water to boiling on high.

2. Add cauliflower and carrots to boiling water. Cook 15 minutes or until very tender.

3. Meanwhile, in blender, combine broth, cream cheese, mustard, cayenne, Gruyère, salt, and black pepper. With slotted spoon, transfer cauliflower and carrots to blender (leave pot over heat). Puree until very smooth.

4. Add pasta to same pot of boiling water. Cook half as long as label directs, adding broccoli flowerets during last minute of cooking. Drain; return pasta to pot. Stir in cauliflower sauce and half of chopped tomatoes. Spread in 2½-quart shallow baking dish. Top with Parmesan and remaining tomatoes.

5. Bake 35 minutes or until golden brown on top and heated through.

EACH SERVING: About 345 calories, 16g protein, 53g carbohydrate, 9g total fat (5g saturated), 5g fiber, 25mg cholesterol, 480mg sodium

Vegetable Lasagna

This satisfying pasta dish is overflowing with mushrooms, zucchini, spinach, herbs, and cheese. We chose part-skim ricotta and mozzarella to keep it skinny. To get a head start, prepare the lasagna through step 5, cover it, and refrigerate it overnight. Just pop it in the oven, and you’ve got a delicious dinner on the table in less than 45 minutes.

ACTIVE TIME: 45 minutes

TOTAL TIME: 1 hour 10 minutes

MAKES: 16 main-dish servings

9 lasagna noodles
1 tablespoon olive oil
1 onion, finely chopped
8 ounces mushrooms, thinly sliced
2 medium zucchini (8 to 10 ounces each), sliced ¼ inch thick
1 bunch (8 ounces) spinach, tough stems trimmed
2 ripe plum tomatoes, finely chopped
2 garlic cloves, minced
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil
½ teaspoon salt
½ teaspoon coarsely ground black pepper
1 container (15 ounces) part-skim ricotta cheese
8 ounces part-skim mozzarella cheese, shredded (2 cups)
¼ cup freshly grated Parmesan cheese
¼ cup low-fat milk (1%)
⅛ teaspoon ground nutmeg
¾ cup marinara sauce

1. In saucepot, cook lasagna noodles in boiling salted water as label directs. Drain noodles and rinse with cold running water to stop cooking; drain again. Layer noodles between sheets of waxed paper.

2. Meanwhile, in nonstick 12-inch skillet, heat oil over medium-high until hot. Add onion and mushrooms and cook 5 minutes, stirring often. Add zucchini and cook 4 minutes, stirring often. Add spinach and tomatoes and cook until spinach wilts, vegetables are tender, and most liquid in skillet has evaporated, 2 to 3 minutes, stirring often. Stir in garlic, parsley, basil, and ¼ teaspoon each salt and pepper; cook 30 seconds, stirring. Set vegetable mixture aside.

3. In medium bowl, stir ricotta, mozzarella, Parmesan, milk, nutmeg, and remaining ¼ teaspoon each salt and pepper until blended.

4. Preheat oven to 425°F. Spoon 1 cup vegetable mixture evenly into 13″ by 9″ glass baking dish. Arrange 3 noodles over vegetables; evenly spread 1½ cups cheese mixture over noodles and top with 3 noodles. Spoon remaining vegetable mixture over noodles and top with remaining 3 noodles. Evenly spread remaining cheese mixture over noodles; top with marinara sauce.

5. Bake lasagna until hot and bubbly, 25 to 30 minutes (35 to 40 minutes if cold). Let stand 10 minutes for easier serving.

EACH SERVING: About 165 calories, 10g protein, 17g carbohydrate, 7g total fat (3g saturated), 2g fiber, 18mg cholesterol, 300mg sodium

Thai Mixed Vegetable Stir-Fry

Stir-fries are all about rapid cooking, and this recipe is no exception. Brown your tofu (toss it gently so it doesn’t get mashed), then stir-fry your veggies until they’re tender-crisp. Add the tofu to the veggies—and dinner is served.

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

MAKES: 4 main-dish servings

¾ cup light coconut milk
1 tablespoon packed brown sugar
2 limes
4 teaspoons vegetable oil
1 package (14 to 16 ounces) firm tofu, drained and cut into ¾″ by ½″ pieces
12 ounces green beans, ends trimmed, halved
2 carrots, peeled and thinly sliced
½ cup water
8 ounces cremini mushrooms, trimmed and quartered
1 tablespoon peeled, minced fresh ginger
3 garlic cloves, minced
¼ teaspoon crushed red pepper flakes
1 ripe tomato, chopped
2 cups lightly packed fresh basil leaves, torn

1. In small bowl, stir coconut milk, soy sauce, and brown sugar. From 1 lime, grate ½ teaspoon peel and squeeze 1 tablespoon juice. Cut remaining lime into 8 wedges.

2. In large skillet, heat 2 teaspoons oil over medium until hot. Add tofu and cook, turning occasionally, until browned, about 5 minutes. Transfer tofu to paper-towel-lined plate.

3. In same skillet, heat remaining 2 teaspoons oil over medium-high until hot. Add green beans and carrots; stir-fry 2 minutes. Reduce heat to medium and add water to skillet. Cover and cook 1 minute. Increase heat to high and add mushrooms; stir-fry 2 minutes. Add ginger, garlic, and red pepper flakes; stir-fry 1 minute. Add coconut-

milk mixture; cook for 1 minute.

4. Remove skillet from heat and stir in tomato, basil, lime juice, and lime peel. Toss in tofu to rewarm. Serve with lime wedges on the side.

EACH SERVING: About 240 calories, 12g protein, 20g carbohydrate, 14g total fat (3g saturated), 5g fiber, 0mg cholesterol, 480mg sodium

Fried Rice with Tofu and Veggies

Tasty and thrifty, this is the perfect dish for cleaning out the bits and pieces in your fridge—part of a head of broccoli, a lone carrot, a couple of eggs, a container of leftover rice. We’ve included some tofu for a low-fat source of protein; as for the vegetables, swap in whatever you have in your crisper.

ACTIVE TIME: 35 minutes

TOTAL TIME: 50 minutes

MAKES: 4 main-dish servings

2 tablespoons vegetable oil
1 package (14 to 16 ounces) extra-firm tofu, drained, patted dry, and cut into ½-inch cubes
2 large eggs, beaten
1 tablespoon peeled, minced fresh ginger
2 garlic cloves, minced
8 ounces asparagus, trimmed and cut into ¾-inch pieces on diagonal
2 cups small broccoli flowerets
1 large carrot, peeled and shredded
4 ounces shiitake mushrooms, stems discarded and caps thinly sliced
¼ cup water
1 cup brown jasmine rice, cooked as label directs and chilled, or 2 cups cold leftover rice
¾ cup frozen peas, thawed
2 tablespoons reduced-sodium soy sauce
2 green onions, finely chopped
1½ teaspoons toasted sesame oil
¼ cup chopped fresh cilantro

1. In large skillet, heat 2 teaspoons vegetable oil over medium. Add tofu and cook, turning occasionally, until lightly browned on all sides, about 3 minutes. Transfer to medium bowl.

2. Heat 1 teaspoon vegetable oil in skillet and pour in eggs. Cook, stirring, until softly scrambled, about 1 minute. Add to bowl with tofu.

3. In 12-inch nonstick skillet, heat remaining 1 tablespoon vegetable oil over medium. Add ginger and garlic and stir-fry 1 minute. Add asparagus, broccoli, carrot, and mushrooms; stir-fry 3 minutes. Add water and increase heat to medium-high. Stir-fry until water evaporates and vegetables are tender-crisp, about 1 minute. Add rice, peas, and soy sauce; stir-fry until rice is hot, about 3 minutes. Stir in green onions and sesame oil.

4. Remove from heat, add tofu, and toss to warm. Sprinkle with cilantro and serve.

EACH SERVING: About 450 calories, 19g protein, 51g carbohydrate, 20g total fat (2g saturated), 8g fiber, 0mg cholesterol, 480mg sodium

Quinoa-Stuffed Portobellos

This healthy meal is low in calories, yet hearty enough to serve as a main course. Meaty portobello mushrooms combine with protein-rich quinoa, creamy feta, and vitamin-dense Brussels sprouts on the side to create a flavorful dish packed with nutrients. Quinoa, which has a mild, slightly nutty flavor, packs more protein than any other grain.

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

½ cup quinoa, rinsed
¾ cup water
1¼ pounds Brussels sprouts
4 teaspoons extra-virgin olive oil
⅜ teaspoon salt
¼ teaspoon ground black pepper
4 large portobello mushroom caps (about 1 pound)
1 teaspoon fresh thyme leaves, finely chopped
⅔ cup frozen corn
3 ounces feta cheese, crumbled (¾ cup)
½ teaspoon ground cumin

1. Preheat oven to 450°F. In 2-quart saucepan, combine quinoa and water. Heat to boiling over high; reduce heat to medium-low. Cover and cook 15 minutes or until liquid is absorbed.

2. Meanwhile, trim and halve Brussels sprouts. In 18″ by 12″ jelly-roll pan, toss sprouts, 2 teaspoons oil, ¼ teaspoon salt, and pepper to evenly coat. Roast 10 minutes.

3. While sprouts cook, brush mushrooms with remaining 2 teaspoons oil and sprinkle with remaining ⅛ teaspoon salt. Combine thyme, corn, feta, cumin, and cooked quinoa in bowl.

4. When sprouts have roasted 10 minutes, push to one side of pan and arrange mushrooms, gill sides up, on other side. Divide quinoa mixture among mushrooms; roast 10 minutes or until mushrooms are tender.

EACH SERVING: About 290 calories, 14g protein, 38g carbohydrate, 11g total fat (4g saturated), 9g fiber, 19mg cholesterol, 430mg sodium

COOK’S TIP: SELECTING AND STORING PORTOBELLOS

Look for portobello mushrooms with a smooth, fresh appearance and dry surface; refrigerate and use them within several days. To keep portobellos longer, place them in a brown paper bag in the refrigerator or, if packaged, leave them in their tray but remove the plastic wrap and rewrap with paper towels instead.

Barbecue Tempeh and Veggie Kabobs

Meaty tempeh and colorful mixed vegetables are skewered for a satisfying and delicious dinner that’s a cinch to make on the grill. Not familiar with tempeh? See the box at right for details.

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

MAKES: 6 main-dish servings

1 package (8 ounces) tempeh
⅔ cup barbecue sauce
1 red pepper, seeded and cut into 1-inch pieces
1 small red onion, cut into 6 wedges, each wedge halved crosswise
1 zucchini, cut into ¼-inch-thick half-moons
1 tablespoon canola oil plus additional for grill
Salt to taste
Ground black pepper to taste
1 teaspoon chili powder

1. Prepare outdoor grill for direct grilling over medium. Presoak 12 wooden skewers in cold water at least 30 minutes to prevent burning.

2. Cut tempeh into 24 equal-size chunks.

3. Heat 10-inch nonstick skillet over medium. Add tempeh and barbecue sauce and simmer until sauce thickens and sticks to tempeh, about 15 minutes, stirring occasionally. Remove skillet from heat.

4. Meanwhile, in medium bowl, gently toss red pepper, onion, and zucchini with 1 tablespoon oil, salt, pepper, and chili powder.

5. Assemble kabobs using 1 piece onion and 2 pieces of other items on each skewer.

6. Grill, turning kabobs occasionally, until browned and tender, 12 to 15 minutes. Remove to large platter.

EACH SERVING (2 KABOBS): About 160 calories, 9g protein, 20g carbohydrate, 6g total fat (1g saturated), 4g fiber, 0mg cholesterol, 354mg sodium

HEART-SMART INGREDIENT: TEMPEH

Made by fermenting whole soybeans (or other beans plus grains) into dense, chewy blocks, tempeh has a much meatier texture than the more familiar tofu, and lends itself to baking, braising, grilling, or frying. In Indonesia, where it originated, it remains an affordable everyday protein to many who only eat meat on special occasions.
Tempeh contains 22 grams of protein per 4-ounce serving (comparable to the protein found in chicken legs or pork chops); because this is a fermented food, the protein is easy to assimilate. It also contains omega-6 fatty acids, which can help stabilize blood pressure, and omega-3 fatty acids, which can boost heart health and lower triglycerides.

Easy Summer Tomato Risotto

Heat-beating and hands-off, this convenient risotto, featuring the summer bounty of corn and tomatoes, is simmered in the microwave from beginning to end, so there’s no toiling over a steamy stove. A little grated Parmesan gives it the classic creaminess.

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

MAKES: 6 main-dish servings

1 bag (12 ounces) microwave-in-bag green beans
1 can (14½ ounces) reduced-sodium vegetable broth
2 cups water
2 tablespoons margarine or butter
1 small onion, chopped
2 cups Arborio rice
2 pounds ripe tomatoes
2 cups fresh corn kernels
¼ cup finely grated Parmesan cheese
⅜ teaspoon salt
¼ teaspoon ground black pepper
2 tablespoons chopped basil

1. Cook beans as label directs. Cool slightly; cut into 1-inch pieces.

2. In 2-quart saucepan, heat broth and water to boiling.

3. Meanwhile, in 4-quart microwave-safe bowl, microwave margarine and onion, uncovered, on High 3 minutes or until softened. Stir in rice. Cook on High 1 minute.

4. Stir broth mixture into rice mixture. Cover with vented plastic wrap; microwave on Medium (50% power) 10 minutes.

5. Meanwhile, in food processor, puree half of tomatoes; strain juice through sieve into measuring cup, pressing on solids. Discard solids. Chop remaining tomatoes.

6. Stir 1½ cups tomato juice into rice mixture. Re-cover bowl with vented plastic wrap; microwave on Medium 5 minutes or until most of liquid is absorbed.

7. Stir corn into rice mixture and cover again with vented plastic wrap; microwave on Medium 3 minutes or until corn is heated through.

8. Stir Parmesan, green beans, chopped tomatoes, salt, pepper, and half of basil into risotto. Sprinkle with remaining basil before serving.

EACH SERVING: About 390 calories, 12g protein, 70g carbohydrate, 8g total fat (5g saturated), 6g fiber, 8mg cholesterol, 430mg sodium

Cauliflower Planks with Mediterranean Relish

These “steaks” are quick-grilled then baked and topped with a relish of sweet oranges and dates, briny olives, toasted almonds, and fresh herbs. They’re the creation of Janice Elder, a finalist in the second Cook Your Heart Out Contest. Add a side of greens and dinner is served.

ACTIVE TIME: 20 minutes

TOTAL TIME: 35 minutes

MAKES: 4 servings

1 head cauliflower, trimmed
1 tablespoon canola oil
½ teaspoon salt
½ teaspoon freshly ground black pepper, plus more to taste
2 teaspoons extra-virgin olive oil
1 shallot, peeled and finely chopped
½ cup chopped pitted dates
2 tablespoons sherry vinegar
¼ cup coarsely chopped whole almonds, lightly toasted
¼ cup Kalamata olives, drained well and chopped
2 tablespoons finely chopped fresh flat-leaf parsley, plus more for garnish
1 teaspoon fresh thyme leaves, plus more for garnish
1 orange, peel grated and set aside

1. Preheat oven to 350°F. Spray a rimmed baking sheet with nonstick cooking spray.

2. Using large, heavy knife, cut cauliflower into four 1-inch-thick slices, starting at top and center of head and cutting all the way through to stem end. Brush cut sides of cauliflower with some of canola oil and sprinkle with salt and pepper. Any leftover cauliflower pieces may be set aside for another use.

3. Brush large skillet or grill pan with any remaining canola oil and heat over medium-high. When hot, add cauliflower slices, working in batches if necessary, and cook until lightly browned, about 4 minutes per side. Transfer cauliflower to prepared baking sheet and bake in preheated oven 12 to 15 minutes until tender.

4. Meanwhile, heat olive oil in saucepan over medium. When hot, add shallot, stirring until translucent, 2 to 3 minutes. Add dates and vinegar, stirring until dates are softened, about 5 minutes. Reduce heat to low; add almonds, olives, parsley, thyme, and orange peel. Season with pepper and stir gently to combine. Remove and discard white pith from orange; cut into segments. Add orange segments to saucepan and toss and heat until relish is warmed throughout.

5. Arrange cauliflower planks on serving platter and spoon warm relish on top. Garnish with additional fresh parsley and thyme and serve immediately.

EACH SERVING: About 230 calories, 5g protein, 30g carbohydrate, 12g total fat (1g saturated), 6g fiber, 0mg cholesterol, 445mg sodium

Chunky Vegetable Bulgur Salad

Made from bulgur with lots of chopped mint and parsley, this squash-studded salad is reminiscent of tabbouleh. Serve it with toasted pita wedges and a drizzle of yogurt, if you like.

TOTAL TIME: 20 minutes plus standing

MAKES: 4 main-dish servings

2 cups bulgur
2½ cups boiling water
2 lemons
1 tablespoon olive oil
1 small red onion, finely chopped
1 cup cherry tomatoes, halved
1 medium zucchini (8 ounces), chopped
1 medium yellow summer squash (8 ounces), chopped
½ cup loosely packed fresh mint leaves, chopped
½ cup loosely packed fresh parsley leaves, chopped
½ teaspoon salt
¼ teaspoon coarsely ground black pepper

1. In large bowl, stir together bulgur and boiling water. Cover and let stand until liquid is absorbed, about 30 minutes.

2. Meanwhile, from lemons, grate 1 teaspoon peel and squeeze ¼ cup juice; set aside.

3. In nonstick 12-inch skillet, heat oil over medium-high until hot. Add onion and cook until it begins to soften, 3 to 4 minutes. Add tomatoes, zucchini, and squash, and cook until vegetables are tender, 6 to 8 minutes, stirring occasionally.

4. Stir vegetables into bulgur with lemon peel and juice, mint, parsley, salt, and pepper. Serve immediately, or spoon into container with tight-fitting lid and refrigerate up to 1 day.

EACH SERVING: About 320 calories, 12g protein, 64g carbohydrate, 4g total fat (0g saturated), 16g fiber, 0mg cholesterol, 320mg sodium

Six-Bean Salad with Tomato Vinaigrette

Trying to eat less meat? Check out this power-house of protein, iron, and bone-building vitamin K. The tomato dressing adds a zesty finish.

ACTIVE TIME: 20 minutes

TOTAL TIME: 25 minutes plus chilling

MAKES: 8 main-dish servings

BEAN SALAD

¾ teaspoon salt
8 ounces green beans, trimmed and cut into 1-inch pieces
8 ounces wax beans, trimmed and cut into 1-inch pieces
1 can (15 to 19 ounces) no-salt-added garbanzo beans
1 can (15 to 19 ounces) no-salt-added black beans or black soybeans
1 can (15 to 19 ounces) no-salt-added red kidney beans
1½ cups (half 16-ounce bag) frozen shelled green soybeans (edamame), thawed
1 head Boston lettuce, separated into leaves, for serving

TOMATO VINAIGRETTE

1 small ripe tomato, coarsely chopped
1 small shallot, coarsely chopped
¼ cup olive oil
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
½ teaspoon salt
¼ teaspoon ground black pepper

1. Prepare salad: In 12-inch skillet, place 1 inch water; add salt and bring to boiling over high. Add green and wax beans; return water to boil. Reduce heat to low; simmer until beans are tender-crisp, 6 to 8 minutes. Drain beans. Rinse with cold running water to stop cooking; drain again. Transfer beans to large serving bowl.

2. Rinse and drain garbanzo, black, and kidney beans. Add canned beans and green soybeans to bowl with green and wax beans.

3. Prepare dressing: In blender, combine tomato, shallot, oil, vinegar, mustard, salt, and pepper. Blend until smooth.

4. Add vinaigrette to beans in bowl. Toss until beans are evenly coated. Cover and refrigerate to blend flavors, at least 1 hour or up to 8 hours.

EACH SERVING: About 270 calories, 14g protein, 36g carbohydrate, 8g total fat (1g saturated), 13g fiber, 0mg cholesterol, 263mg sodium