Low-calorie suppers: you can watch your weight and still treat yourself to wholesome, satisfying meals with these easy recipes - Healthy Food In A Flash - Recipe

LOW-CALORIE MEALS DON'T have to come from the microwave. And they certainly don't have to taste bland or consist of ridiculously small portions. You can even include normally taboo foods like potatoes, coconut milk, and pasta in low-calorie meals, as long as you make other trade-offs. That means keeping oils to a minimum and avoiding high-calorie items such as dried fruits and nuts. Liberal use of fresh herbs and flavorful spices is key.

Each of the recipes that follow contains fewer than 350 calories per serving and takes 30 minutes or less to make. Good taste was never so easy or so lean.

Red Curry Braised Tofu
with Snow Peas, Red Pepper,
and Scallions

159 CALORIES | SERVES 4

Serve this dish, which is a cross
between a stir-fry and a soup, in deep
bowls with spoons at the side.

1 to 2 teaspoons Thai red curry paste
     2 tablespoons low-sodium
       soy sauce
   3/4 cup low-fat coconut milk
     1 tablespoon roasted peanut oil
     8 medium scallions, white
       and greens parts cut
       into 2-inch lengths
     1 small red bell
       pepper (about
       5 ounces), stemmed, seeded,
       and cut into 1 1/2- by 1/4-inch
       strips
     3 medium garlic cloves, minced
     1 tablespoon minced
       fresh ginger
    12 ounces extra-firm silken low-fat
       tofu, cut into 1-inch cubes
   1/2 pound snow peas
   1/2 cup packed whole fresh
       cilantro leaves

1. Whisk curry paste, soy sauce,
coconut milk, and 1/4 cup water together
in small bowl; set aside.

2. Heat oil in large skillet over high
heat until shimmering. Add scallions and
bell pepper and stir-fry until softened,
1 to 2 minutes. Add garlic and ginger;
cook until fragrant, about 15 seconds.

3. Add tofu, snow peas, and curry
paste mixture. Cover, reduce heat to
medium, and cook until tofu is heated
through and snow peas are crisp-tender,
about 3 minutes. Uncover and
simmer until sauce thickens slightly,
about 1 minute. Stir in cilantro and
adjust seasonings. Serve immediately.

PER SERVING: 159 CALORIES, t0 G PROTEIN,
9 G FAT, 3 G SATURATED FAT, 11 G CARBOHYDRATED,
3 G FIBER, 496 MG SODIUM, 9% CALCIUM
Winter Squash Stuffed with
Spiced Couscous and Zucchini

330 CALORIES | SERVES 4

Any small, hard squash can be used in
this recipe. If you use acorn squash,
cut a thin slice from the bottom of
each half so it will rest flat on a plate.
Whichever variety you choose, scoop
out the seeds and strings, leaving a
cavity big enough to accommodate about
one cup of the couscous mixture.

  2 small sweet dumpling or acorn
    squash (about 1 1/2 pounds each),
    halved crosswise and seeded
    Salt
  2 teaspoons extra-virgin olive oil
  2 small zucchini (about 3/4 pound),
    cut into 1/2-inch dice
  1 medium onion, chopped fine
  2 medium garlic cloves, minced
3/4 teaspoon ground cinnamon
3/4 teaspoon paprika
1/2 teaspoon ground cumin
3/4 cup whole-wheat couscous

1. Preheat oven to 450 degrees. Place
squash halves in stock pot. Add water to
cover, and a generous amount of salt. Bring
to boil over high heat. Boil until squash is
tender but not mushy, 4 to 8 minutes. Drain
and pat squash dry with paper towels. Place
squash on baking sheet and bake until flesh
has dried out, about 5 minutes.

2. Meanwhile, heat oil in large nonstick
skillet. Add zucchini and onion, sprinkle with
generous pinch of salt, and cook over
medium-high heat until tender and lightly
browned, about 7 minutes. Add garlic and
spices and cook until fragrant, about 30 seconds.
Stir in couscous and 11/2 cups water.
Cover, remove pan from heat, and let stand
until water has been absorbed, about 5 minutes.
Fluff with fork.

3. Transfer squash halves to individual
plates. Spoon one-quarter of couscous mixture
(about 1 cup) into each squash half and
serve immediately.

PER SERVING: 330 CALORIES, 10 G PROTEIN,
4 G FAT, < 1 G SATURATED FAT, 73 G CARBOHYDRATES,
12 G FIBER, 14 MG SODIUM, 15% CALCIUM
Thai Rice Noodle Soup with
Spinach and Bell Pepper

232 CALORIES | SERVES 4

This recipe works best if you use a clear,
savory vegetable broth (like Imagine
Organic No-Chicken Broth), rather than
one made with a lot of tomatoes and carrots.
Use the side of a heavy chef's knife
to smash the garlic and the ginger slices.

 4 cups vegetable broth
 4 medium garlic cloves, peeled and
   smashed lightly
 1 2-inch piece unpeeled fresh
   gingerroot, cut into 1/4-inch rounds
   and smashed lightly
 2 medium jalapeno chiles, halved
   lengthwise
 1 teaspoon granulated cane juice
   Salt
 6 ounces thin rice noodles
24 fresh mint leaves, sliced thin
 4 cups packed stemmed spinach
   leaves, chopped
 1 medium red bell pepper (about
   7 ounces), stemmed, seeded, and
   cut into 1- by 1/4-inch strips
 3 tablespoons lime juice

1. Bring broth, 1 cup water, garlic, ginger,
chiles, and granulated cane juice to a boil
in medium saucepan. Reduce heat to medium,
cover, and cook to blend flavors, about
15 minutes. Remove solids with slotted
spoon and discard. Add salt to taste.

2. Meanwhile, bring 2 quarts of water to
a boil in large saucepan. Remove from heat,
add rice noodles, and stir occasionally until
tender, about 5 minutes. Drain and distribute
noodles among four large soup bowls. Distribute
mint among bowls.

3. Add spinach and bell pepper to broth
and cook over medium heat just until
spinach wilts, about 1 minute. Stir in lime
juice. Ladle broth and vegetables into bowls
with noodles and serve immediately.

PER SERVING: 232 CALORIES, 3 G PROTEIN,
< 1 G FAT, < 1 G SATURATED FAT, 55 G CARBOHYDRATES,
4 G FIBER, 87 MG SODIUM, 10% CALCIUM
Sweet and Spicy Braised
Turnips and Chickpeas

347 CALORIES | SERVES 4

Legumes are high in calories but also rich
in nutrients. Here, a modest amount of
chickpeas along with some quinoa turns
turnips into a hearty main course.

3/4 cup quinoa
    Salt
  1 tablespoon extra-virgin olive oil
  2 pounds small turnips, scrubbed
    and cut into 1-inch pieces
  1 15-ounce can chickpeas, drained
    and rinsed
  1 cup vegetable broth
  2 tablespoons maple syrup
1/4 teaspoon cayenne pepper
  2 tablespoons minced fresh cilantro

1. Bring 1 1/2 cups water to a boil in small
saucepan. Place quinoa in strainer and rinse
under running water for about 30 seconds
or until water runs clear. Stir quinoa and salt
to taste into boiling water, cover, reduce heat
to low, and simmer until water has been
absorbed and quinoa is tender, about 15 to
20 minutes.

2. Meanwhile, heat oil in large saute pan
or Dutch oven over medium-high heat. Add
turnips and cook, stirring occasionally, until
they are just beginning to brown, about
5 minutes.

3. Add chickpeas, broth, maple syrup,
salt to taste, and cayenne. Bring to a boil,
reduce heat to medium, cover, and cook
until turnips are tender, 12 to 15 minutes.
Uncover, raise heat to high, and cook just
until liquid reduces to a glaze, 2 to 3 minutes.
Sprinkle with cilantro and adjust seasonings.

4. Fluff quinoa with fork and divide among
4 soup bowls. Spoon turnips and chickpeas
into each bowl; serve immediately.

PER SERVING; 347 CALORIES, 12 G PROTEIN,
7 G FAT, 1 G SATURATED FAT, 61 G CARBOHYDRATES,
10 G FIBER, 178 MG SODIUM, 15% CALCIUM
Stir-Fried Tempeh with
Shiitake Mushrooms

332 CALORIES | SERVES 4

Because the tempeh is stir-fried with its
marinade and the mushroom liquid is
used for cooking, there's no need for any
oil in this dish. Serve it with brown rice.
The block of tempeh is cut into thin
layers to help the marinade soak in.

  1/2 ounce dried shiitake mushrooms
1 1/2 cups boiling-hot water
    8 ounces tempeh, halved crosswise,
      each piece halved horizontally
      (with knife parallel to cutting
      board) and then cut into
      1-inch squares
    2 tablespoons low-sodium soy sauce
    2 tablespoons sherry
    4 medium garlic cloves, minced
    1 tablespoon minced fresh ginger
    1 pound fresh shiitake mushrooms,
      stems discarded, caps sliced thick

1. Place dried mushrooms in small bowl
and cover with the hot water. Set aside until
softened, about 15 minutes. Lift mushrooms
from liquid with slotted spoon and chop.
Pour liquid through strainer lined with paper
towel and reserve.

2. Meanwhile, place tempeh in medium
bowl with soy sauce and sherry and toss to
combine. Marinate, stirring occasionally,
for 10 minutes.

3. Heat large nonstick skillet over
medium-high heat. Add tempeh mixture
(with liquid) and stir-fry until liquid evaporates
and tempeh is lightly browned, 1 to 2
minutes. Transfer tempeh to small bowl.

4. Add strained shiitake liquid, garlic,
and ginger to empty pan and simmer until
reduced to about 1/2 cup, about 2 minutes.
Add fresh and dried shiitake mushrooms
and stir-fry until liquid has evaporated and
mushrooms are tender, about 5 minutes.
Add tempeh and stir-fry until heated, about
30 seconds. Serve immediately.

PER SERVING (WITH 3/4 CUP BROWN RICE):
332 CALORIES, 18 G PROTEIN, 6 G FAT, 1 G SATURATED
FAT, 54 G CARBOHYDRATES, 8 G FIBER, 314 MG
SODIUM, 8% CALCIUM
Rigatoni with Spicy
Eggplant-Tomato Sauce

305 CALORIES | SERVES 4

How do you stretch two ounces of pasta
into a meal without feeling deprived?
Smother it in a hearty vegetable sauce
like this one with layers of flavor.

  2 teaspoons extra-virgin olive oil
  3 medium garlic cloves, minced
1/2 teaspoon hot red pepper flakes,
    or more to taste
  1 28-ounce can diced tomatoes
  2 small eggplants (about 1 pound),
    cut into 3/4-inch dice
    Salt
  1 tablespoon drained capers
 12 large fresh basil leaves, sliced thin
  8 ounces rigatoni

1. Bring 4 quarts water to boil in large pot.

2. Heat oil, garlic, and red pepper flakes
in large saute pan or Dutch oven over medium
heat until garlic sizzles, about 2 minutes.
Add tomatoes and their juices along
with eggplants and a generous pinch of salt.
Cover and cook, stirring occasionally, until
eggplant is tender, about 20 minutes. Stir
in capers and basil. Adjust seasonings.

3. While sauce is cooking, add salt to
taste and pasta to boiling water. Cook until
al dente. Drain and toss pasta with sauce.
Serve immediately.

PER SERVING: 305 CALORIES, 11 G PROTEIN,
3 G FAT, 1 G SATURATED FAT, 58 G CARBOHYDRATES,
7 G FIBER, 163 MG SODIUM, 1% CALCIUM
Indian-Spiced Potatoes
and Greens

274 CALORIES | SERVES 4

Potatoes can be low-calorie if they're not
fried or smothered in butter; here, they're
braised with kale and tomatoes. Garam
masala is a blend of spices like cinnamon,
cumin, and cardamom. You can find it
in the international aisle of supermarkets.
If unavailable, use 1 teaspoon cumin.

    1 tablespoon canola oil
    1 medium onion, halved
      and sliced thin
    1 tablespoon minced fresh ginger
    2 medium garlic cLoves, minced
    1 teaspoon garam masala
1 1/4 pounds red potatoes, scrubbed
      and cut into 1-inch chunks
    1 cup canned diced tomatoes
    1 pound kale, tough stems discarded,
      leaves chopped (8 cups)
    6 sprigs fresh cilantro
      Salt
    1 cup nonfat plain soy yogurt

1. Heat canola oil in large Dutch oven
over medium-high heat. Add onion and cook
until lightly browned, about 2 minutes. Stir
in ginger, garlic, and garam masala and
cook until fragrant, about 30 seconds.

2. Add potatoes, tomatoes, kale, cilantro,
salt to taste, and 1 cup water. Bring to a boil,
reduce heat, cover, and simmer until potatoes
and kale are tender, about 20 minutes.

3. Remove and discard cilantro. Adjust
seasonings and divide among four soup
bowls. Top each portion with dollop of
yogurt and serve immediately.

PER SERVING: 274 CALORIES, 10 G PROTEIN,
6 G FAT, < 1 G SATURATED FAT, 51 G CARBOHYDRATES,
6 G FIBER, 97 MG SODIUM, 24% CALCIUM
Spring Vegetable Stew

285 CALORIES | SERVES 4

The chunky vegetables in this stew make
it satisfying. The pieces of potato should
be no more than one inch across so that
they'll cook quickly.

  1 tablespoon extra-virgin olive oil
  3 medium leeks, white and light
    green parts only, halved lengthwise
    and sliced thin crosswise
  4 medium garlic cloves, minced
  3 cups vegetable broth
  1 cup drained canned diced
    tomatoes
  2 sprigs fresh tarragon
3/4 pound baby carrots
3/4 pound small red potatoes,
    scrubbed and halved or quartered
    (see note above)
1/2 pound medium asparagus, tough
    ends snapped off, cut diagonally
    into 1 1/2-inch pieces
  1 cup frozen peas, thawed
  1 tablespoon arrowroot dissolved in
    2 tablespoons cold water
    Salt and ground black pepper

1. Heat oil in large Dutch oven over
medium-high heat. Add leeks and saute
until light brown, about 4 minutes. Add garlic;
cook until fragrant, about 15 seconds.

2. Add broth, tomatoes, tarragon, carrots,
and potatoes. Bring to a boil, reduce heat
to medium, cover, and cook for 15 minutes.
Remove and discard tarragon and stir in
asparagus. Cover and cook until asparagus
is tender, about 7 minutes.

3. Stir in peas and arrowroot mixture.
Return to simmer and cook, uncovered, just
until peas are heated through and stew
thickens slightly, about 2 minutes. Add salt
and pepper to taste; serve immediately.

PER SERVING: 285 CALORIES, 9 G PROTEIN, 5 G FAT,
1 G SATURATED FAT, 55 G CARBOHYDRATES,
11 G FIBER, 143 MG SODIUM, 13% CALCIUM

Jack Bishop is the food editor of Natural Health and the author of several cookbooks, including Vegetables Every Day (HarperCollins, 2001).

COPYRIGHT 2002 Weider Publications
COPYRIGHT 2002 Gale Group