DISHES FOR THE ACTIVE VEG - Printer Friendly

DISHES FOR THE ACTIVE VEG

Written by Gretchen Roberts

This easy omelet is ideal for any meal of the day.

ASPARAGUS AND CHERRY TOMATO OMELET
This easy omelet is ideal for any meal of the day. If you can find them, top with an assortment of heirloom cherry tomatoes for a touch of color, flavor and antioxidant variety.

Serves 2
1/2 lb. asparagus, woody ends snapped off, cut into 1-inch pieces
8 large egg whites (or 1 cup egg substitute)
2 Tbsp. fat-free milk
2 Tbsp. chopped chives
1/4 tsp. salt
1/4 tsp. pepper
1/3 cup grated Gruyere cheese, divided
1/2 cup cherry tomatoes, halved
Nonstick cooking spray

1. Bring a small saucepan of water to a boil; add asparagus and cook three minutes or until tender. Drain and set aside.

2. Lightly coat a small nonstick skillet with cooking spray and preheat over medium heat. Whisk egg whites, milk, chives, salt and pepper in a small bowl until soft peaks form.

3. Pour half of egg mixture into skillet; cook three minutes or until almost cooked through. Place half the asparagus and cheese onto half the omelet. Fold omelet in half and cook two minutes more.

4. Place omelet on a plate and garnish with cherry tomatoes. Repeat Steps 3 and 4 with remaining egg mixture, vegetables and cheese.

TIP: If desired, sauté tomatoes for 3—4 minutes in 1 tsp. olive oil before topping the omelet.

NUTRITION FACTS (per serving): 189 calories, 23 g protein, 11 g carbs, 6 g fat, 4 g fiber, 6 g sugar, 579 mg sodium

BLUE COTTAGE CHEESE DIP
Serve this dip with an assortment of fresh vegetables (such as celery, bell peppers and carrots) and wedges of whole-wheat pitas.

Makes about 2 cups
11.2 cups fat-free small-curd cottage cheese
3 Tbsp. fat-free milk
2 tsp. finely chopped onion
1 tsp. lemon juice
1.4 tsp. salt
1.8 tsp. pepper
Pinch cayenne pepper
1.2 cup crumbled vegetarian blue cheese (such as Point Reyes Original Blue Cheese)

1. Place cottage cheese, milk, onion, lemon juice, salt and peppers in a blender. Cover and blend on medium until smooth. Pour into a bowl and stir in blue cheese; if you prefer a smooth dip, blend the blue cheese with other ingredients.

2. Cover and refrigerate at least one hour to blend flavors. Serve chilled.

NUTRITION FACTS (per 1.4-cup serving):
68 calories, 9 g protein, 1 g carbs, 3 g fat, 0 g fiber, 1 g sugar, 199 mg sodium

TOFU NOODLE BOWL
Spice up early spring with a bowl of warm noodles topped with fresh veggies and tofu simmered in broth.

Serves 4
8 oz. soba noodles
12 oz. light firm tofu, drained and cut into 1/2-inch cubes
4 cups low-sodium vegetable broth
2 cups snow peas, ends trimmed
8 oz. mushrooms, sliced
2 carrots, julienned
2 Tbsp. low-sodium soy sauce
1/2 jalapeño pepper, seeded and minced
2 tsp. minced fresh ginger
2 Tbsp. chopped fresh cilantro
2 green onions, sliced

1. Bring a large pot of water to a boil and cook soba noodles according to package directions. Meanwhile, in another large pot, bring tofu, vegetable broth, snow peas, mushrooms, carrots, soy sauce, jalapeño and ginger to a boil; reduce heat and simmer 5—7 minutes or until vegetables are soft.

2. Divide cooked noodles into four bowls and ladle soup mixture over noodles. Sprinkle cilantro and green onions over each serving.

NUTRITION FACTS (per serving):
359 calories, 22 g protein, 59 g carbs, 7 g fat, 5 g fiber, 8 g sugar, 892 mg sodium

CROCK POT BEAN BOURGUIGNONNE
Bourguignonne means "in the style of Burgundy," one of France's most famous food and wine regions. Most Bourguignonne dishes are beef braised in red wine, which intensifies other flavors in the dish, but we've substituted beans for the beef in this easy-to-assemble crock pot meal.

Serves 6
2 cans (15 oz. each) great northern beans, drained and rinsed
8 oz. mushrooms, quartered
1 onion, chopped
1 large or 2 medium potatoes, unpeeled, cut into 1/2-inch chunks
2 carrots, sliced into 1/2-inch rounds
2 celery ribs, sliced 1/2-inch thick
2 cloves garlic, minced
1 tsp. dried thyme
1 tsp. salt
1/2 tsp. black pepper
1 bay leaf
11/2 cups dry vegan red wine (such as Frey Cabernet Sauvignon)
6 oz. canned tomato paste
1/2 cup water

1. Place beans, mushrooms, onion, potatoes, carrots and celery in a 4-quart crock pot. Sprinkle with garlic, thyme, salt and pepper; add bay leaf. Stir to coat vegetables.

2. Pour wine over mixture in crock pot. In a small bowl, mix tomato paste and water; pour into crock pot and stir.

3. Cover and cook on low 8—10 hours or high 4—5 hours, or until vegetables are tender. Remove bay leaf and serve.

NUTRITION FACTS (per serving):
230 calories, 12 g protein, 44 g carbs, 0 g fat, 11 g fiber, 10 g sugar, 992 mg sodium

LETTUCE ROLLS WITH PEANUT SAUCE
These spicy lettuce rolls are great for a quick lunch, especially if you use leftover rice.

Serves 4
1 carrot, shredded
1/2 cup bean sprouts
1/2 small cucumber, cut into matchsticks
3 green onions, sliced
1/4 cup chopped fresh cilantro
11/2 cups cooked jasmine rice
7 oz. (1/2 package) light firm tofu, drained and cut into matchsticks
12 Boston lettuce leaves
12 tsp. low-fat, low-sodium bottled peanut sauce (such as Mr. Spice Thai Peanut Sauce), divided, plus extra for serving

1. Combine carrot, bean sprouts, cucumber, green onions and cilantro in a medium bowl. Divide vegetable mixture, rice and tofu evenly among lettuce leaves. Drizzle filling with 1 tsp. peanut sauce each.

2. Fold the top and bottom of lettuce leaves, roll and place seam-side down on a serving plate.

3. Serve with additional peanut sauce for dipping, if desired.

NUTRITION FACTS (per three-roll serving):
158 calories, 8 g protein, 24 g carbs, 3 g fat, 2 g fiber, 3 g sugar, 345 mg sodium hers

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