Serves 4 (with leftovers)
1 tablespoon virgin olive oil
1/2 large yellow onion, finely diced
Pinch kosher salt
1/2 teaspoon ground cumin
1/2 teaspoon curry powder
2 medium portobello mushrooms (about 3 ounces), finely diced
1 1/4 cups fat-free, low sodium chicken broth
2 tablespoons tomato paste
1 cup coarse bulgur
1 15-ounce can chickpeas, drained and rinsed
1/2 cup frozen peas and carrots
Heat oil in a 3-quart saucepan on medium-high heat. Add onion; stir to coat. Cook 5 minutes. Add spices and mushrooms; reduce heat to medium. (If mixture gets dry, add 1 tablespoon broth.) Cover and cook 5 minutes more.
Raise heat to high, add broth and tomato paste; stir until paste dissolves and mixture boils. Stir in remaining ingredients. Turn off heat, cover; let stand 15 minutes, until liquid is absorbed.
Nutrition score per serving: 229 calories, 4 g fat, <1 g saturated fat
Grilled Portobello Burger
2/3 cup balsamic vinegar
1 tablespoon sugar
1 tablespoon water
2 sprigs fresh rosemary
2 cloves garlic, halved lengthwise
2 teaspoons olive oil
1/3 cup fat-free chicken broth
2 tablespoons chopped rosemary
1/2 teaspoon salt
4 portobello mushroom caps (11/2 pounds), stems removed
4 roasted red pepper halves
4 Portuguese or Kaiser rolls, split and toasted
6 ounces smoked or fresh mozzarella, sliced
Balsamic Glaze: Simmer vinegar, sugar, water and rosemary sprigs in small saucepan for 12-14 minutes or until reduced to 2 1/2 tablespoons. Discard rosemary; cool.
Meanwhile, in small, covered microwave-safe dish, microwave garlic and oil at medium-low power for 45 seconds or until soft. Mash; stir in broth, chopped rosemary and salt.
Preheat grill pan or grill. Brush undersides of mushrooms liberally with garlic mixture. Grill for 3-4 minutes. Brush tops; flip and grill 3-4 minutes more. Place roasted pepper halves on bottom halves of rolls and drizzle each with 1/2 teaspoon of the glaze. Top with portobello and mozzarella slices; drizzle each with an additional 1/2 teaspoon of the glaze. Cut in half and serve.
Nutrition score per serving: 394 calories, 12.5 g fat, 5 g saturated fat
Grilled Vegetables with Balsamic Dressing
1/3 cup balsamic vinegar
1 tablespoon Dijon mustard
3 garlic cloves, minced
1 teaspoon fresh rosemary, chopped
1/4 cup extra-virgin olive oil
Salt and pepper to taste
1 red onion, cut into 8 wedges
2 zucchini, quartered lengthwise
12 ounces asparagus, trimmed
1 roasted red bell pepper, cut into strips
1 1/2 cups (about 1 ounce) lightly packed arugula, chopped
1 cup mixed baby greens
2 tablespoons chopped fresh parsley
In a medium bowl, whisk first 4 ingredients to make the dressing. Gradually whisk in oil. Season with salt and pepper.
Heat barbeque or indoor grill to medium-high. Brush onion, zucchini, yellow squash and asparagus with 1/2 of the balsamic dressing. Sprinkle with salt and pepper to taste. Grill vegetables until just cooked through, turning occasionally (8 minutes for onion, zucchini and yellow squash; 5 minutes for asparagus). Allow to cool slightly, then cut vegetables crosswise into bite-sized pieces and place in large serving bowl.
Add roasted bell pepper, arugula and greens; toss with enough remaining dressing to coat. Season with salt, pepper and parsley.
Nutrition score per serving: 194 calories, 13 g fat, 2 g saturated fat
Three Cheese Vegetable Quesadillas
1/2 cup grated part-skim mozzarella cheese.
1/2 cup crumbled feta cheese
2 teaspoons crumbled blue cheese
1 teaspoon olive oil
2 medium tomatoes, diced
6 scallions, diced
1 jalapeno pepper, seeded and diced
2 cloves garlic, minced
1 teaspoon chopped fresh oregano, or 1/2 teaspoon dried
3 tablespoons chopped fresh cilantro
8 8-inch flour or whole-wheat tortillas
Combine cheeses in a bowl; set aside.
Heat oil in a large nonstick skillet over medium heat. Add tomatoes, scallions, jalapeno, garlic and oregano and cook 2 minutes, until fragrant, stirring frequently. Stir in cilantro. Remove vegetables from pan; set aside.
Return skillet to heat and add 1 tortilla. Top 1/2 of tortilla with 2 tablespoons each of cheese mixture and vegetable mixture. Fold over untopped side and cook 1 minute per side, until cheese melts. Repeat with each tortilla. Remove from pan and cover with foil to keep warm. Cut each quesadilla into 3 wedges and serve warm.
Nutrition score per serving: 261 calories, 8.5 g fat, 5 g saturated fat