Dash & dine: fare for the fast lane.(Food: easy and healthful recipes)

 
Mushroom "Burgers" 
 
SERVES 4 30 MINUTES OR LESS 
 
These hearty, healthful "burgers" 
get an unexpected crunchiness 
from the addition of oat bran. The 
burgers call for such accompaniments 
as a tossed spinach salad garnished 
with crumbled cheese or 
garlicky croutons and a simple custard 
or pudding for dessert. Instead 
of wine, you might pair these with a 
flavorful stout ale. 
 
1 1/2 cups cubed mushrooms (5 oz.), 
preferably portobellos 
3 extra-large eggs, beaten 
1/2 cup oat bran 
8 oz. low-fat Swiss cheese, 
  such as Jarlsberg, shredded 
1/2 cup chopped parsley 
Salt and freshly ground black 
  pepper to taste 
3 Tbs. vegetable oil for pan-frying 
Parsley leaves for garnish 
Shredded cheese for garnish, optional 
 
1. Combine mushrooms, beaten 
eggs, oat bran, shredded cheese, 
parsley, salt and pepper in large 
mixing bowl. Shape mixture by 
hand, pressing ingredients together 
into burgers. 
 
2. Heat large skillet over medium 
heat. When hot, add 2 tablespoons 
oil, place several burgers at a time 
in skillet and pan-fry for 3 to 4 
minutes, or until golden. Turn 
over, and pan-fry second side until 
golden. Remove from heat, and 
drain on paper towels. Repeat, 
adding remaining oil, until mixture 
is gone. 
 
3. To serve, arrange burgers on 
plate, and garnish with parsley and 
cheese, if desired. 
 
PER SERVING: 230 CAL; 23G PROT; 12G 
TOTAL FAT (4G SAT. FAT); 11G CARB; 
195MG CHOL; 410MG SOD; 2G FIBER; 
1G SUGARS 
 
Baked Tacos 
 
SERVES 4 30 MINUTES OR LESS 
 
To assemble these tacos quickly 
and efficiently, place all readied 
ingredients in front of you. That 
way, the filling and folding can be 
accomplished in minutes. For a 
change of taste, use refried pinto 
beans. Serve the baked tacos with a 
light salad of watercress, orange sections 
and nuts. 
 
8 8-inch flour tortillas 
1 15-oz. can non-fat refried black or 
  other refried beans 
8 oz. Tex-Mex-flavored baked tofu, 
cut into 16 long pieces 
4 oz. chopped mild green chiles 
8 oz. shredded low-fat cheddar 
  cheese or soy cheddar cheese 
1 1/2 cups salsa 
Chopped fresh coriander for garnish 
1 avocado, sliced, for garnish, optional 
 
1. Preheat oven to 450F. Spray 9x13-inch 
baking dish or larger baking 
dish with nonstick cooking spray. 
 
2. Starting with 1 tortilla, spread 
half of tortilla with 2 heaping tablespoons 
beans, place 2 slices tofu on 
beans, and sprinkle with 1 tablespoon 
chopped chiles and 1 tablespoon 
grated cheese. Wrap tightly, 
and place in baking dish. 
 
3. Repeat with remaining ingredients. 
arranging filled and rolled tortillas 
snugly into dish. When complete, 
pour salsa over top, spreading 
it out evenly, and sprinkle with 
remaining cheese, covering tortillas 
evenly with cheese. Cover baking 
dish completely with foil. 
 
4. Bake 20 minutes, or until cheese 
melts and filling is heated through. 
Garnish as desired, and serve. 
 
PER SERVING; 610 CAL; 40G PROT; 16G 
TOTAL FAT (4G SAT. FAT); 78G CARB; 
10MG CHOL; 1,390MG SOD; 9G FIBER; 
3G SUGARS 
 
Chevre-Ricotta Cheeses 
Frittata 
 
SERVES 4 30 MINUTES LESS 
 
Dress up this brunch dish with 
sprinkles of freshly ground black 
pepper, and pair it with accompaniments 
such as sliced papaya and 
spiced tomato juice. 
 
1/3 cup fine cornmeal 
3 extra-large eggs 
1 lb. low-fat ricotta cheese 
3 Tbs. cornstarch 
4 oz. crumbled chevre cheese 
1 bunch scallions, thinly sliced 
1/2 tsp. cayenne, or to taste 
Salt and freshly ground black pepper 
  to taste 
3 Tbs. minced parsley for garnish 
 
1. Preheat oven to 425F. Spray 9-inch 
round baking pan or pie plate 
with nonstick cooking spray. 
Sprinkle with cornmeal. 
 
2. In mixing bowl, heat eggs until 
light and foamy. Stir in ricotta, 
cornstarch chevre cheese and half 
of sliced scallions. Season mixture 
with cayenne, salt and pepper, Pour 
into prepared pan. 
 
3. Bake about 15 minutes al 425F. 
Increase temperature to 450F, and 
bake 8 to 10 minutes more, or until 
just set and slightly golden. Remove 
from oven, sprinkle with remaining 
scallions and parsley and serve. 
 
PER SERVING: 390 CAL; 22G PROT; 24G 
TOTAL FAT (14G SAT. FAT); 22G CARB; 
275MG CHOL; 810MG SOD; 1G FIBER; 
5G SUGARS 
 
Quinoa-Bulgur Wheat Pilaf 
 
SERVES 4 30 MINUTES OR LESS 
 
A robust grain combo, this dish 
makes a quick and nourishing  ...