Posts Tagged ‘Vegetarian’

Grilled Pizza with Eggplant, Tomatoes & Feta

Wednesday, March 16th, 2011

For this Greek-style pizza, eggplant slices are grilled, chopped and tossed with fresh tomatoes, feta and mint; the mixture is spread on the pizza to finish cooking.

Yield: 4 servings, one 6-inch pizza each
Total Time: 45 minutes
Prep Time: 45 minutes

Recipe Ingredients:

  1. 1 pound Whole-Wheat Pizza Dough (recipe follows) or other prepared dough
  2. 1 large eggplant (about 1 1/4 pounds), trimmed and cut into 1/2-inch-thick slices
  3. 2 tablespoons extra-virgin olive oil, divided
  4. Salt & freshly ground pepper to taste
  5. 2 large vine-ripened tomatoes, seeded and roughly chopped (about 2 cups)
  6. 1/3 cup crumbled feta cheese (about 2 ounces)
  7. 4 tablespoons chopped fresh mint, divided

Recipe Steps:

  1. Prepare Whole-Wheat Pizza Dough, if using. To cook pizzas on a charcoal grill, build a medium-hot fire in one half of the grill (two bricks placed end-to-end work well as a divider). For a gas grill with two burners, preheat one burner on high, leaving the other unlit. For a single-burner gas grill, preheat on high, and lower the flame to cook the second side of the pizzas.
  2. Toss eggplant slices with 1 tablespoon oil in a large bowl. Sprinkle the slices with salt and pepper and grill, turning often, until tender, about 8 minutes. Let cool; chop coarsely.
  3. Combine the chopped eggplant with tomatoes, feta cheese, 2 tablespoons mint and the remaining 1 tablespoon oil in a mixing bowl. Season with salt and pepper.
  4. Roll out the pizza dough into 4 circles and place on a floured cutting board. Bring the dough, toppings and a pair of tongs to grillside.
  5. Place 2 of the dough circles on the hot side of the grill. Within 1 minute the dough will puff slightly, and the underside will firm up and be striped with grill marks. Use tongs to flip the crusts over and onto the cooler side of the grill.
  6. Distribute half of the eggplant mixture on the crusts after turning. Cover the grill and cook, rotating the pizzas once or twice, until the toppings are heated through, about 5 minutes.
  7. Remove the pizzas from the grill. Repeat Steps 5 and 6 with the remaining dough and toppings. Just before serving, scatter the remaining 2 tablespoons mint over the pizzas.

Recipe Nutrition:

Per serving: 409 calories; 17 g fat (4 g saturated fat, 8 g mono unsaturated fat); 11 mg cholesterol; 89 g carbohydrates; 18 g protein; 14 g fiber; 1178 mg sodium; 858 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burris

Nasi Goreng

Wednesday, March 16th, 2011

Nasi Goreng is the Indonesian spin on fried rice. It is typically flavored with shallots, fish sauce and kecap manis, a sauce with a sweet, caramelized soy flavor. We substituted soy sauce for fish sauce in our version to make it vegetarian. Nasi Goreng is best when made with rice that is cooked and cooled the day before. If you don’t have leftover rice on hand, cook rice and spread it out on a baking sheet to cool to room temperature while preparing the rest of the ingredients for this quick stir-fry.

Makes 6 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes


3 large eggs, beaten
4 small shallots, peeled
3 cloves garlic, peeled
2 tablespoons whole almonds
2 small chile peppers, seeded and diced
2 tablespoons peanut or canola oil, divided
2 cups finely chopped or shredded vegetables, such as yellow bell pepper, cabbage and broccoli
2 tablespoons reduced-sodium soy sauce
2 tablespoons kecap manis (see Ingredient Note)
4 cups cooked and cooled brown rice
2 scallions, thinly sliced
1 medium tomato, sliced
1 small cucumber, sliced

1. Generously coat a wok or large skillet with cooking spray and heat over medium-high heat. Pour in eggs, reduce heat to medium-low and cook, lifting the edges so uncooked egg flows underneath, until mostly set, 1 to 2 minutes. Slide out of the pan onto a clean cutting board. When cool enough to handle, cut into thin strips.
2. Place shallots, garlic, almonds and chiles in a food processor. Process to a thick paste. Heat 1 tablespoon oil in the wok (or pan) over medium-high heat. Add the paste and cook until fragrant, about 2 minutes. Transfer to a small bowl.
3. Heat the remaining 1 tablespoon oil over medium-high heat. Add vegetables and cook, stirring, until crisp-tender, about 2 minutes. Add the shallot paste, soy sauce, kecap manis and rice and stir until combined and heated through, about 2 minutes more. Transfer the Nasi Goreng to a platter. Top with the strips of egg and scallions. Arrange tomato and cucumber slices around the edges.

NUTRITION INFORMATION: Per serving: 292 calories; 10 g fat (2 g sat, 5 g mono); 106 mg cholesterol; 38 g carbohydrate; 8 g protein; 4 g fiber; 356 mg sodium; 368 mg potassium. Nutrition bonus: Vitamin C (60% daily value), Selenium (26% dv), Magnesium (19% dv), Vitamin A (15% dv). 2 1/2 Carbohydrate Servings. Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat, 1 fat.

TIP: Ingredient Note: Kecap manis is a thick, palm sugar-sweetened soy sauce. It’s used as a flavoring, marinade or condiment in Indonesian cooking. Find it in Asian food markets or online at

To substitute for kecap manis, whisk 1 tablespoon molasses with 1 tablespoon reduced-sodium soy sauce.

© 2008 Eating Well Inc.  Photo by Ken Burris

Cauliflower & Couscous Pilaf

Wednesday, March 16th, 2011

Pilaf is usually made with rice plus nuts, fruit, vegetables or even meat. In this version we use couscous instead of rice, so it’s nearly instant, and add a sweet accent of orange and currants.

Makes 6 servings, generous 3/4 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes


1 tablespoon extra-virgin olive oil
4 cups finely chopped cauliflower florets (about 1 medium head)
1/2 teaspoon salt
3/4 cup reduced-sodium chicken broth
1 teaspoon freshly grated orange zest
1/4 cup orange juice
1/4 cup currants
2/3 cup whole-wheat couscous
1/2 cup sliced scallion greens

Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes. Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.

NUTRITION INFORMATION: Per serving: 163 calories; 3 g fat (0 g sat, 2 g mono); 1 mg cholesterol; 31 g carbohydrate; 6 g protein; 6 g fiber; 239 mg sodium; 356 mg potassium. Nutrition bonus: Vitamin C (78% daily value), Folate (15% dv). 1 1/2 Carbohydrate Servings. Exchanges: 1 1/2 starch, 1 vegetable, 1 fat.

© 2008 Eating Well Inc.  Photo by Ken Burris

Caramelized Onion Lasagna

Wednesday, March 16th, 2011

This unusual lasagna with portobello mushrooms, sweet onions, spinach and Gorgonzola cheese has a rich, complex flavor. It’s also great with goat cheese instead of Gorgonzola, if you prefer.

Makes 9 servings

ACTIVE TIME: 1 hour 10 minutes

TOTAL TIME: 1 hour 40 minutes


8 ounces lasagna noodles, preferably whole-wheat

Caramelized Onion Filling
3 tablespoons extra-virgin olive oil
3 large sweet onions, thinly sliced (about 10 cups; see Kitchen Tip)
4 medium portobello mushroom caps, gills removed (see Kitchen Tip), diced
1/2 cup red wine
1 teaspoon salt
Freshly ground pepper to taste

Spinach & Cheese Filling
4 cups baby spinach
2 cups nonfat ricotta cheese
1/2 cup chopped fresh basil
1/2 teaspoon salt

White Sauce & Topping
2 tablespoons extra-virgin olive oil
3 tablespoons all-purpose flour
2 cups low-fat milk
1/2 teaspoon salt
2 ounces crumbled Gorgonzola cheese
1/3 cup chopped walnuts
1/4 cup chopped fresh basil

1. Bring a large pot of water to a boil. Cook noodles until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot and cover with cool water.
2. To prepare onion filling: Meanwhile, heat 3 tablespoons oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until golden brown and very soft, about 25 minutes. (If they begin to stick, add water 1/4 cup at a time to release them and prevent burning.) Add mushrooms and cook, stirring, until just beginning to soften, about 3 minutes. Add wine and 1 teaspoon salt and continue cooking until most of the liquid is absorbed, 2 to 3 minutes. Remove from heat; stir in pepper.
3. To prepare spinach filling: Place spinach, ricotta, basil and 1/2 teaspoon salt in a food processor and process until smooth.
4. To prepare white sauce: Heat 2 tablespoons oil in a medium saucepan over medium-high heat. Add flour and stir until bubbling, about 30 seconds. Gradually whisk in milk and 1/2 teaspoon salt and bring to a boil, whisking constantly. Cook, whisking, until the sauce has the consistency of thick gravy, about 1 minute. Add Gorgonzola and gently whisk until it is melted. Remove from the heat. (The sauce will continue to thicken as it sits.)
5. To assemble lasagna: Preheat oven to 375°F. Coat a 9-by-13-inch baking pan with cooking spray.
6. Drain the noodles and spread out on a kitchen towel. Spread 1/2 cup white sauce in the prepared pan. Place a layer of noodles over the sauce. Spread half of the spinach filling over the noodles and top with one-third of the onion filling. Evenly spread 1/2 cup white sauce over the onions. Repeat with another layer of noodles, the remaining spinach filling, half the remaining onion filling and half the remaining white sauce. To finish, top with a third layer of noodles, spread the remaining onion filling over the noodles and then spread or dollop the remaining white sauce on top. Sprinkle with walnuts and basil.
7. Bake until hot and bubbling, about 30 minutes. Let rest for 5 minutes before serving.

NUTRITION INFORMATION: Per serving: 345 calories; 14 g fat (3 g sat, 7 g mono); 9 mg cholesterol; 39 g carbohydrate; 16 g protein; 8 g fiber; 680 mg sodium; 514 mg potassium. Nutrition bonus: Vitamin C (23% daily value), Calcium (16% dv), Vitamin A (15% dv). 2 Carbohydrate Servings. Exchanges: 1 1/2 starch, 2 vegetable, 1 medium-fat meat, 2 fat.

TIP: Kitchen Tip: Onions contain a volatile compound called lachrymator that reacts with the fluid in your eyes and makes them water. To chop them without crying, try wearing goggles, burning a candle nearby or cutting them under cold water. To mellow the bite of a raw onion, soak it for an hour in 1 cup cold water, 1/4 cup vinegar and 1/2 teaspoon salt and then rinse thoroughly.

Kitchen Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Remove the gills with a spoon, if desired.

MAKE AHEAD TIP: Cover and refrigerate the caramelized onion filling (Step 2) for up to 1 day.

© 2008 Eating Well Inc.  Photo by Ken Burris

Black Bean Croquettes with Fresh Salsa

Wednesday, March 16th, 2011

Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, Mexican Coleslaw and lime wedges.

Makes 4 servings, 2 croquettes & 1/2 cup salsa each

ACTIVE TIME: 25 minutes

TOTAL TIME: 45 minutes


2 15-ounce cans black beans, rinsed
1 teaspoon ground cumin
1 cup frozen corn kernels, thawed
1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
2 cups finely chopped tomatoes
2 scallions, sliced
1/4 cup chopped fresh cilantro
1 teaspoon chili powder, hot if desired, divided
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 avocado, diced

1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.

NUTRITION INFORMATION: Per serving: 405 calories; 12 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 61 g carbohydrate; 16 g protein; 16 g fiber; 438 mg sodium; 621 mg potassium. Nutrition bonus: Folate (81% daily value), Vitamin C (35% dv), Iron & Vitamin A (25% dv), Potassium (18% dv). 3 Carbohydrate Servings. Exchanges: 3 1/2 fat, 2 lean meat, 1 fat.

© 2008 Eating Well Inc.  Photo by Ken Burris