Mega Veggie Burrito

SERVES 4    30 MINUTES OR LESS

These veggie-filled burritos become a
hearty lunch entree, and they pair nicely
with sliced melons and strawberries. For a
complementary starter, whip up a tomato-rich
gazpacho in summer, or offer a thick
cheddar cheese soup in cold weather.

1 Tbs. olive oil
8 oz. seitan, thinly sliced
3/4 cup corn kernels
1/2 cup diced mushrooms
1 large green bell pepper, seeded
  and diced
4 tomatillos, diced, optional
1 cup salsa
1 Tbs. taco seasoning or chili powder
1 tsp. ground cumin
Salt and freshly ground black pepper
1/2 cup chopped fresh coriander leaves
2 cups shredded cheddar cheese
1 jalapeno chili, minced, optional
4 10-inch-round flour tortillas
1 avocado, peeled and diced

1. Preheat broiler.

2. Heat large skillet over medium heat, and
add oil. When hot, place seitan slices in oil,
and saute 2 to 3 minutes. Add corn, mushrooms,
green pepper, tomatillos, if using,
salsa, taco seasoning, cumin, and salt and pepper.
Reduce heat to medium-low, and cook
10 minutes, stirring occasionally. Stir in
coriander leaves, and remove from heat.

3. Meanwhile, sprinkle 1/2 cup cheese and
one-quarter amount of jalapeno, if using, on
tortilla, and broil until cheese melts and
bubbles. Remove from broiler, spoon on
seitan mixture, sprinkle with one-quarter
avocado and wrap. Repeat with remaining
ingredients until used up. Serve while hot.

PER SERVING: 620 CAL; 39G PROT; 34G TOTAL
FAT (15G SAT. FAT); 44G CARB; 50MG
CHOL; 1,440MG SOD; 6G FIBER; 2G SUGARS

Potato-Spinach Bake

SERVES 6    30 MINUTES OR LESS

Thin slices of potato form the crust for
this unusual entree. Using canned roasted
peppers makes preparation fast. To work
efficiently, put the water for the barley on
to boil first, then prepare and cook the
potatoes, as these need 20 minutes of
roasting to become tender.

1 large Russet baking potato (about
  1/2 lb.), rinsed and unpeeled
Salt and ground black pepper to taste
1 cup uncooked quick-cooking barley
2 bunches spinach (about 20 oz.),
  trimmed and rinsed
2 1/2 cups low-fat shredded cheddar
2 large roasted red peppers, cut
  into strips
1 cup marinara or spaghetti sauce
  for garnish

1. Preheat oven to 450F. Spray 9-inch
deep-dish pie plate with nonstick cooking
spray. Bring 2 cups water to a boil.

2. Slice potato into 1/4-inch-thick slices, and
place around bottom of pie plate in single
layer. Reserve any remaining potato slices
for another use. Spray potato slices lightly
with nonstick cooking spray, season with
salt and pepper, and bake.

3. Meanwhile, cook barley according to
package directions, drain and place in
large mixing bowl. Cut spinach widthwise
into large pieces, and, using water clinging
to leaves, steam spinach in covered
pot until wilted, 2 to 3 minutes. Remove
from heat, drain and press out excess
water. Combine with barley in mixing
bowl. Add 2 cups shredded cheese, and
toss together.

4. Place pepper strips on potato slices.
Mound barley mixture on top of pepper
strips, sprinkle top with remaining 1/2 cup
cheese and bake 7 to 10 minutes more,
or until cheese bubbles and browns.

5. Remove from heat, slice and serve.
Pass with marinara sauce.

PER SERVING: 280 CAL; 19G PROT; 5G TOTAL
FAT (2G SAT. FAT); 42G CARB; 10MG CHOL;
530MG SOD; 8G FIBER; 2G SUGARS

Wine Suggestions

While the earthiness of the potatoes, spinach and barley, and the creaminess of the cheese would normally call for a creamy-earthy wine, the marinara topping on this pie calls for a wine with a bit of acidity to stand up to the tomato sauce. Try this Sangiovese-based wine from Tuscany: Rosso di Montalcino Vendemmia.

Cajun-Style Rice

SERVES 6    30 MINUTES OR LESS

Inspired by Louisana's popular Cajun dish
of "dirty" rice, this variation has all the
potency and flavor you could expect but
omits the pork and the chicken livers,
which traditionally give the dish its characteristic
color. Perfect accompaniments are
hot cornbread and baked pears. Minted
iced tea or lemonade balances flavors.

2 cups fat-free vegetable stock
1 cup quick-cooking rice
2 Tbs. olive oil, or more as needed
1 large onion, chopped
2 red bell peppers, seeded and cubed
1 cup cubed celery
5 oz. vegan bacon, diced
9 oz. vegan meatballs
Cajun or Creole seasoning mixture
  to taste
Hot pepper sauce to taste
Salt and ground black pepper to taste

1. Place stock in large saucepan, and bring
to a boil over medium heat. Add rice,
reduce heat to low and cook according to
package directions.

2. Meanwhile, heat oil in large skillet
over medium heat, and saute onion,
peppers and celery for 7 to 10 minutes,
or until wilted, fragrant and slightly
golden. Remove from skillet, and set
aside. With oil remaining in skillet, cook
bacon and meatballs, adding more oil as
needed. Saute 5 or 6 minutes, and remove
from heat.

3. When rice is cooked and all liquid absorbed,
add vegetables, bacon, meatballs,
Cajun seasoning, hot pepper sauce, salt
and pepper to rice, stirring until well combined.
Continue to cook 5 minutes more,
and serve.

PER SERVING: 250 CAL; 16G PROT; 8G TOTAL
FAT (0.5G SAT. FAT); 29G CARB; 0MG CHOL;
770MG SOD; 4G FIBER; 4G SUGARS

Wine Suggestions

When looking for a wine to pair with this dish, think about why iced tea and lemonade go well. Their sweetness and absence of alcohol help tame the heat; meanwhile the tannic acid in the tea and the citric acid in the lemonade accent the nonspicy flavors. Your wine choice should do the same.

Tropical Pancakes

SERVES 4    30 MINUTES OR LESS

Packed with nutrients, these rich pancakes
can supercharge you with energy and
provide plenty of flavor at the same time.
The batter is thick, so cook these pancakes
slowly over medium-low to medium heat
to firm centers. Sweeten the cooked pancakes
with maple syrup or a fruit syrup of
your choice. Offer them with sliced fresh
pineapple, chilled mango juice or papaya
juice and hot, spicy tea.

2 large eggs
1 lb. container low-fat, small-curd
  cottage cheese
1/4 cup diced pineapple
3/4 cup pineapple juice
1 Tbs. vegetable oil
1 1/2 cups all-purpose flour
2 tsp. baking powder
1/2 tsp. baking soda
Pinch salt
1/4 cup wheat germ, optional

1. Beat eggs well in large mixing bowl. Stir
in cottage cheese, pineapple, pineapple
juice and vegetable oil, and mix until well
blended. Stir in flour, baking powder, baking
soda, salt and wheat germ, if using.

2. Spray nonstick skillet with nonstick
cooking spray, and heat over medium-low
to medium heat. Drop batter by quarter
cupfuls onto skillet, and cook until
bottoms turn golden. Flip pancakes over,
spraying skillet as needed. Remove from
skillet when both sides are golden and
centers firm. Cook remaining batter until
used up, and serve with preferred topping.

PER SERVING: 340 CAL; 20G PROT; 7G TOTAL
FAT (2G SAT. FAT); 49G CARB; 115MG CHOL;
840MG SOD; 2G FIBER; 14G SUGARS

Orzo Casserole

SERVES 8    30 MINUTES OR LESS

The small, rice-shaped pasta known as
orzo is very versatile. Cubed eggplant
cooks quickly and with the accompanying
sauce and cheese, contributes to the
heartiness of this entree. Offer a bean
soup or an Italian-style minestrone to
start, and serve Italian ice for dessert.

2 cups uncooked orzo
1 eggplant (about 1 lb.), unpeeled
2 Tbs. olive oil
2 cups primavera-style spaghetti
  sauce
1 Tbs. garlic
1 large tomato, cubed
Red pepper flakes to taste, optional
Salt and ground black pepper to taste
3 cups shredded low-fat
  mozzarella cheese
3 Tbs. Parmesan cheese for garnish,
  optional

1. Preheat oven to 450F. Spray 2- to 3-quart
ovenproof baking dish with nonstick
cooking spray.

2. Bring pot of lightly salted water to a boil
over medium-high heat. Cook orzo according
to package directions. When just tender,
drain, rinse and drain again. Set aside.

3. Cube eggplant. Heat oil in large skillet
over medium-high heat. When hot, add
eggplant, and saute for about 5 minutes.
Add 1 cup sauce, garlic, tomato, red pepper
flakes, if using, and salt and pepper.
Continue cooking 4 to 5 minutes more.

4. Meanwhile, scoop half orzo into baking
dish. Layer eggplant on orzo. Sprinkle eggplant
with 2 cups cheese. Layer remaining
orzo on cheese. Spread remaining cheese
and 1 cup sauce on orzo.

5. Bake for 10 to 12 minutes, or until
cheese melts and bubbles. Remove from
oven, and sprinkle with Parmesan, if using.
Serve hot.

PER SERVING: 380 CAL; 18G PROT; 15G TOTAL
FAT (5G SAT. FAT); 42G CARB; 25MG
CHOL; 450MG SOD; 5G FIBER; 8G SUGARS

Wine Suggestions

Except for the sauce and tomato, all of the ingredients in this casserole add weight and richness to the overall texture of the dish. Pairing those foods with wine is relatively easy, but the tanginess of the sauce would kill a soft wine. Choose a wine with a good acidic backbone, such as Pontignanello Chianti Classico.