Vegetarian Dinner Menus/Recipes - From Vegetarian Times

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THE MENU FOR DINNER

 

The dinner menus rely on timesaving leftovers almost every night,

but these " planned overs " are spread out and creatively combined so

they do not seem tiring or repetitive. Few desserts are included so

that the cook's limited time can be devoted instead to the main

entree. For those nights when you crave a sweet finale, have your

pantry stocked with ready-made low-fat, low-calorie treats made with

wholesome ingredients such as nuts, dried fruits, whole grain flours

and unprocessed sugars.

 

Weekends are a good time to make dishes such as Ratatouille

Provencal and Polenta Squares because they often take longer to

prepare and bake than weekday fare. The recipes can be easily

doubled for leftovers. For example, leftover ratatouille from Sunday

will be paired with brown rice on the Tuesday menu while leftover

polenta is used on Monday as a side to Slow-Cooker Red Beans. So

make enough of these dishes and the Spinach and Fennel Salad for two

nights. Check serving sizes; you may not need to double recipes to

serve them twice.

 

Here, then, is a one-week menu plan and shopping list (see Shopping

List, p. 54) using " planned overs " prepared on Sunday.

 

THE MENU PLANS

 

FOR DINNER

 

SUNDAY

 

Ratatouille Provencal;

 

Polenta Squares;

 

Spinach and Fennel Salad;

 

Strawberries `n' Cream

 

Ratatouille

 

Provencal

 

Begin the ratatouille at least two hours in advance of the meal,

because a long cooking time gives the dish its wonderful, rich

flavor. While two hours may sound like a long time, only 30 minutes

is devoted to preparation, which averages out to just 15 minutes

over two nights.

 

1 medium onion, chopped roughly 2 cloves garlic, minced 1 Tbs. dried

basil 1 Tbs. olive oil 3 large potatoes, cut into 1-inch cubes 8

carrots, sliced 1/2 inch thick 1 large eggplant, peeled and cut into

1-inch cubes 4 medium zucchini, halved lengthwise and then sliced

1/2 inch thick 28-oz. can diced tomatoes 2 tsp. sugar 1/2 tsp. each

salt and pepper 2 1/2 cups grated, part-skim mozzarella cheese or

mozzarella-style soy cheese 10 Tbs. fresh, grated Parmesan cheese or

soy Parmesan

 

In large, ovenproof stew pot, saute onion, garlic and basil in oil

over medium heat for 3 to 5 minutes. Add potatoes, carrots, eggplant

and zucchini, in that order as they are cut. Stir well after each

addition and continue sauteing for another 20 minutes, adding a

little water if necessary to prevent sticking.

 

Preheat oven to 350 degrees. Add tomatoes, sugar, salt and pepper to

vegetables and stir to mix. Cover tightly and bake until vegetables

are tender when pierced with a fork, about 1 hour.

 

To serve, sprinkle 1/4 cup mozzarella cheese in bottom of each

individual bowl. Spoon ratatouille over top. Sprinkle 1 tablespoon

Parmesan cheese over top. Makes 10 servings.

 

PER 1-CUP SERVING: 247 CAL.; 13G PROT.; 8G TOTAL FAT (4G SAT. FAT);

33G CARB.; 20MG CHOL.; 499MG SOD.; 6G FIBER. LACTO/VEGAN

 

Polenta Squares

 

While the ratatouille is simmering, make the Polenta Squares.

Polenta is an Italian cornmeal that is cooked with water into a

pudding-like mixture. It then needs to cool for at least 30 minutes

before cutting it into squares. At mealtime, reheat the polenta in

the microwave if necessary.

 

2 1/2 cups water 2 1/2 cups vegetable stock 1 tsp.

vegetarian " chicken " -flavored stock powder (see glossary, p. 126)

1/4 tsp. black pepper 1 cup uncooked polenta (see note) 2 tsp.

butter or olive oil 1/3 cup grated Parmesan cheese or soy Parmesan

cheese

 

Combine water, stock, stock powder and pepper in large, heavy-

bottomed pan. Bring to a boil.

 

Turn heat to low and slowly add polenta in fine stream, stirring

constantly with wire whisk to prevent lumps. Cover and simmer,

stirring constantly, until mixture is very thick, about 10 minutes.

 

Stir in butter or oil and all but 2 tablespoons of cheese. Spoon

polenta into lightly oiled 9-inch square baking dish and smooth it

evenly. Sprinkle with remaining cheese.

 

Cool until polenta sets, at least 30 minutes. Cut into 3-inch

squares and serve, either plain or topped with sauce. Makes 9

servings.

 

Note: Look for polenta in either the bulk section or packaged grains

section of your grocery or specialty store. Although similar in

appearance and taste, regular cornmeal does not work as well as

polenta because the grind is different.

 

PER SQUARE: 114 CAL.; 4G PROT.; 4G TOTAL FAT (2G SAT. FAT); 16G

CARB.; 6MG CHOL.; 525MG SOD.; 1G FIBER. LACTO/VEGAN

 

Spinach and Fennel

 

Salad

 

Make the salad in advance or wait until just before dinner. By

storing the undressed greens in an airtight plastic bag or salad

spinner, they will easily keep until Tuesday. Make sure the greens

are dry before putting them in the bag.

 

10-oz. bag prewashed salad spinach 1 large fennel bulb, sliced (see

glossary, p. 126) 1/2 cup chopped dates Bottled italian dressing to

taste

 

On individual salad plates, top spinach with fennel and dates. Pass

Italian dressing at table. Makes 8 servings.

 

Note: Prechopped dates are available if you want to avoid the

trouble of chopping whole dates, which can be a slow and sticky

process.

 

PER 1 1/2-CUP SERVING WITH 1 TBS. DRESSING: 112 CAL.; 2G PROT.; 7G

TOTAL FAT (1G SAT. FAT); 12G CARB.; 0 CHOL.; 153MG SOD.; 2G FIBER.

VEGAN

 

Strawberries `n' Cream:

 

For dessert, slice one small basket of fresh spring strawberries and

serve over single scoops of low-fat vanilla frozen yogurt or non-

dairy frozen dessert. If desired, slice the strawberries for

Monday's breakfast at the same time. Makes 4 servings.

 

MONDAY

 

Slow-Cooker Red Beans;

 

Polenta Squares;

 

Stir-Fried

 

Broccoli and Water

 

Chestnuts

 

Slow-Cooker Red

 

Beans

 

In this menu, the beans are paired with leftover Polenta Squares,

leaving only a simple broccoli stir-fry to cook just before dinner.

Because the beans cook all day in the slow-cooker, there is no need

to soak them overnight. If you're particularly sensitive to their

indigestible sugars, however, soak them Sunday night.

 

1 cup dried kidney beans 4 cups cold water 1/2 tsp. ground cloves or

1 bay leaf 1 onion, quartered 4 garlic cloves, halved 1/2 tsp. salt

1/3 tsp. black pepper

 

In morning, put all ingredients except salt and pepper in slow-

cooker. Turn cooker on lowest setting, cover and let cook until

dinnertime. (If you are rushed in the morning, premix everything

except the water the night before and store in the refrigerator

until morning.)

 

At serving time, use slotted spoon to remove and discard onion and

garlic cloves. Makes 6 servings.

 

PER 1/2-CUP SERVING: 112 CAL.; 8G PROT.; 0 TOTAL FAT (0 SAT. FAT);

21G CARB.; 0 CHOL.; 198@MG SOD.; 8G FIBER. VEGAN

 

Stir-Fried Broccoli and

 

Water Chestnuts

 

10-oz. bag precut broccoli florets 1 Tbs. toasted sesame oil 8-oz.

can sliced water chestnuts, undrained Tamari or soy sauce to taste

Powdered ginger to taste Stir-fry broccoli in oil over medium-high

heat for 5 minutes. Add water chestnuts and their liquid. Cover,

reduce heat and steam until broccoli is crisp-tender, 5 to 10

minutes. Season with tamari or soy sauce to taste and ginger. Makes

6 servings.

 

PER 1/2-CUP SERVING: 39 CAL.; 1G PROT.; 2G TOTAL FAT (0.4G SAT.

FAT); 4G CARB.; 0 CHOL.; 14MG SOD.; 2G FIBER. VEGAN

 

Polenta Squares:

 

Warm the leftover polenta in the oven or microwave and serve plain

or topped with the beans. If desired, pass a readymade salsa on the

side to eat with the beans and polenta.

 

TUESDAY

 

Ratatouille Provencal;

 

Brown Rice; Spinach and

 

Fennel Salad

 

Brown Rice

 

Tuesday's menu is even easier than Monday's. Everything is " planned

over " from Sunday, except for the rice, which can be cooked the

night before or in the morning as you get ready for work. Be sure to

make extra rice for Wednesday's Rice and Mixed Vegetables and

Thursday's Greens with Rice and Sunflower seeds.

 

1 cup short-grain brown rice 1 tsp. vegetarian " chicken " -flavored

stock powder (see glossary, p. 126) 2 cups water

 

In medium saucepan with tight-fitting lid, stir together rice, stock

powder and water. Cover, bring to a boil, then lower heat and simmer

until water is absorbed completely, about 45 minutes.

 

To reheat refrigerated rice, put in the microwave 2 to 4 minutes in

covered microwaveable dish. Makes 4 servings.

 

PER 3/4-CUP SERVING: 163 CAL.; 3G PROT.; 1G TOTAL FAT (0 SAT. FAT);

34G CARB.; 0 CHOL.; 1MG SOD.; 0 FIBER. VEGAN

 

Ratatouille Provencal and Spinach

 

and Fennel Salad:

 

Warm the ratatouille and serve it on a bed of brown rice, topped

with grated mozzarella and Parmesan cheese if desired. Serve the

salad on the side.

 

WEDNESDAY

 

Pasta with Curry

 

Cream Sauce;

 

Colorful Tossed Greens

 

Pasta with Curry

 

Cream

 

By Wednesday, it is time to spend a little more time in the kitchen

to prepare some new dishes for the last half of the week. Pasta

serves as the main course on both Wednesday and Friday, while the

tossed salad will be used for lunch on Thursday.

 

12 oz. pasta ribbons (or noodles) 2 tsp. olive oil 1/2 medium red

onion, chopped 1 to 3 tsp. curry powder, to taste 2/3 cup raisins 2

medium red apples, cored and diced 2 to 3 Tbs. water 15-oz.

container part-skim ricotta cheese 3/4 cup low-fat milk Pasta

cooking water as needed 1/4 tsp. salt

 

Cook pasta according to package instructions, reserving cooking

water.

 

While pasta cooks, heat oil in large stew pot and saute onion, curry

powder and raisins until aromatic but not burned, about 5 minutes.

Add apples and continue cooking over low heat for another 3 to 5

minutes, adding water if necessary to prevent burning.

 

Remove pan from heat. Push onion mixture to side of pan. In center

of pan, lightly whip ricotta, milk and salt together with fork. Add

pasta cooking water as needed to create creamy texture. When mixture

is smooth, stir into onion mixture.

Drain pasta; add to ricotta mixture, stirring well to coat. Makes 8

servings.

 

Helpful hint: While this recipe calls for part-skim rather than

whole-milk ricotta, we do not recommend using the low-fat or low-

sodium varieties of ricotta because the taste suffers markedly.

 

PER 1-CUP SERVING: 307 CAL.; 13G PROT.; 8G TOTAL FAT (3G SAT. FAT);

48G CARB.; 58MG CHOL.; 159MG SOD.; 3G FIBER. LACTO

 

Colorful Tossed

 

Greens

 

Prepare the salad while the pasta cooks.

 

1 head green leaf lettuce 1/4 head shredded red cabbage 2 grated

carrots Bottled low-fat salad dressing to taste

 

Tear up lettuce into salad bowl. Toss with cabbage and carrots.

Serve with your favorite low-fat bottled salad dressing. Makes 8

servings. PER 1 1/2 CUP SERVING WITH 1 TBS. DRESSING: 37 CAL.; 1G

PROT.; 2G TOTAL FAT (0.3G SAT. FAT); 5G CARB.; 0 CHOL.; 131MG SOD.;

2G FIBER. VEGAN

 

THURSDAY

 

Steamed New Potatoes;

 

Minted Carrots;

 

Fresh Asparagus;

 

French Bread

 

Here is a spring feast that is fit for a king but a snap to make.

Buy a large loaf of French bread because it will be used to make

Friday's sandwiches too.

 

Steamed New Potatoes:

 

Steam 2 pounds of new red potatoes until tender when pierced with a

fork, 20 to 30 minutes. Makes 4 servings.

 

Minted Carrots

 

1-lb bag baby carrots 1/2 cup orange juice 1 Tbs. chopped fresh mint

 

Combine carrots and juice in large saucepan and bring to a boil.

Cover, reduce heat and simmer over low heat until carrots are

tender, about 15 minutes. Add mint and cook uncovered for another 3

to 5 minutes. Makes 4 servings.

 

PER 1/2-CUP SERVING: 60 CAL.; 1G PROT.; 0 TOTAL FAT (0 SAT. FAT);

14G CARB.; 0 CHOL.; 40MG SOD.; 3G FIBER. VEGAN

 

Whole Wheat French Bread:

 

Slice an 8-ounce loaf of whole wheat French bread. Makes t servings

of 2 slices each serving.

 

Fresh Asparagus:

 

About 5 minutes before dinner, steam 1 pound asparagus for 3 to 4

minutes. Makes 4 servings.

 

FRIDAY

 

Pasta with

 

Curry Cream Sauce;

 

Zucchini Saute

 

By Friday, you need an easy meal, and this one fills the bill

because the main dish is already done and the Zucchini Saute has

only two main ingredients to worry about.

 

Zucchini Saute

 

To make quick work of slicing the zucchini, use the slicer side of a

box grater. Zucchini's fresh taste is particularly well-suited to

spring.

 

1 Tbs. olive oil 4 medium zucchini, sliced 1/2 inch thick Salt and

pepper to taste 1/2 Tbs. chopped fresh basil

 

In large saute pan heat oil and saute zucchini over medium heat

until tender-crisp, 5 to 10 minutes. Sprinkle with salt, pepper and

basil. Stir together and cook another couple minutes. Makes 4

servings. PER 1/2-CUP SERVING: 48 CAL.; 1G PROT..: 4G TOTAL FAT

(0.5G SAT. FAT); 4G CARB.; 0 CHOL..; 3MG SOD.; 2G FIBER. VEGAN

 

Pasta with Curry Cream Sauce:

 

While the zucchini cooks, reheat the pasta dish from Wednesday,s

menu.

 

SATURDAY

 

Dinner out or at a

 

friend's house.

 

Congratulations! You've done it: a whole week of healthful dinners

without having to endure a single " what's for dinner " whine or a

vending machine lunch. There have been no headaches, no fights, no

pizza deliveries or Chinese take-out. How to commemorate this

momentous week? Get an attractive, portable notebook for menu

planning and keep the ball rolling. As your reward, celebrate by

treating yourself to a relaxing meal out -- low-fat and healthful,

of course!

 

Pasta with Curry Cream Sauce:

 

While the zucchini cooks, reheat the pasta dish from Wednesday,s

menu.

 

SATURDAY

 

Dinner out or at a friend's house.

 

Congratulations! You've done it: a whole week of healthful dinners

without having to endure a single " what's for dinner " whine or a

vending machine lunch. There have been no headaches, no fights, no

pizza deliveries or Chinese take-out. How to commemorate this

momentous week? Get an attractive, portable notebook for menu

planning and keep the ball rolling. As your reward, celebrate by

treating yourself to a relaxing meal out -- low-fat and healthful,

of course!