Bulgur Portobello Pilaf

Serves 4 (with leftovers)

October, 2001

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

Serves 4

April, 2000

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

Serves 4

May, 2005

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

Serves 4

March, 2002

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

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