1/2 lb extra lean ground beef1 c chopped onion1 lb ground savory soy crumbles, such as Boca Ground Burger (3 pouches)1 c cooked corn kernels1 Tbsp taco seasoning1 tsp ground cumin1/2 tsp coarse salt10 taco shells1/2 c medium-hot salsa1/2 c shredded lettuce1/2 c reduced-fat Cheddar cheeseFat-free sour cream (optional)Cilantro sprigs (garnish) 1. Brown the beef and onion in a large nonstick skillet. Drain any fat, and return the skillet to the heat. Add the soy crumbles, corn, taco seasoning, cumin, and salt. Heat through, and divide evenly among the taco shells. 2. Divide the salsa, lettuce, and cheese among the tacos. Top with the sour cream (if using), and garnish with the cilantro. Makes 5 servings (2 tacos each) Per serving: 338 cal, 24 g pro, 31 g carb, 14 g fat, 4 g sat. fat, 25 mg chol, 5 g fiber, 778 mg sodium [pagebreak] New England Fish Chowder 4 slices center-cut bacon, chopped2 med onions, chopped2 bay leaves2 tsp dried thyme3 Tbsp all-purpose flour3 bottles (8 oz each) clam juice1 lb new potatoes or red potatoes, unpeeled and cut into 1" cubes3 c soy milk1 1/2 lb fresh cod1 Tbsp chopped parsley (garnish)
1. Place a soup pot over medium heat. Add the bacon, onions, bay leaves, and thyme, and sauté for 12 minutes, or until the onions are golden. 2. Add the flour, and stir to blend. Pour in 1 cup of the clam juice, and scrape the pot with a wooden spoon to remove any brown bits stuck to the bottom. Add the remaining 2 cups clam juice and the potatoes. 3. Reduce the heat to low, and simmer for 15 minutes, or until the potatoes are almost tender when pierced with a sharp knife. Remove the bay leaves. 4. Gradually add the soy milk to the pot, and bring the mixture just to a simmer. (Do not boil, or the milk could separate.) Add the cod, and cook over low heat until flaky, about 10 minutes. Season with salt and pepper to taste. Ladle the chowder into bowls, and garnish with the parsley. Makes 6 servings Per serving: 250 cal, 27 g pro, 28 g carb, 3 g fat, 1 g sat. fat, 55 mg chol, 3 g fiber, 520 mg sodium [pagebreak] Creamy Veggie Lasagna 1 lb firm tofu3 cloves garlic2½ tsp dried Italian seasoning¼ tsp coarse salt1 pkg (10 oz) frozen chopped spinach, thawed and squeezed dry¼ c (1 oz) grated Romano cheese1 jar (26 oz) fat-free tomato and basil pasta sauce6 no-boil lasagna noodles1 pkg (9 oz) frozen artichoke halves, thawed, drained, and chopped½ c (4 oz) shredded mozzarella cheese with 50% less fatBasil sprigs (garnish) 1. Preheat the oven to 450°F. 2. Coat an 8" x 8" baking dish with cooking spray. 3. Place the tofu on a plate, and top with a cutting board. Place several cans of food on the board to weigh it down. Let the tofu rest for 20 minutes while the water is squeezed out. 4. Mince the garlic in a food processor. Add the tofu, Italian seasoning, and salt, and process until completely smooth, scraping down the side as necessary. Transfer to a medium bowl, and stir in the spinach and 2 tablespoons of the Romano. 5. Spread ½ cup of the sauce over the bottom of the baking dish. Arrange 2 noodles over the sauce, and spread evenly with one-third of the tofu mixture. Scatter one-third of the artichokes over the tofu, then top with one-third of the remaining sauce. Repeat the process 2 more times, ending with a layer of sauce. 6. Coat a sheet of foil (large enough to cover the lasagna) with cooking spray. Cover, and bake for 25 minutes. Uncover, and sprinkle with the mozzarella and the remaining 2 tablespoons Romano. Bake for 5 minutes, or until the cheeses melt. Let it rest 5 minutes before cutting into 6 squares. Garnish with the basil. Makes 6 servings Per serving: 300 cal, 23 g pro, 30 g carb, 11 g fat, 4 g sat. fat, 15 mg chol, 7 g fiber, 730 mg sodium [pagebreak] 3-Bean Salad 3 Tbsp red wine vinegar2 1/2 Tbsp sugar1 Tbsp Dijon mustard2 1/2 tsp olive oil1 tsp dried tarragon1/2 tsp coarse salt1 can (14.5 oz) cut green beans, drained1 can (14.5 oz) cut wax beans, drained1 can (15 oz) black soybeans, rinsed and drained1/4 c chopped red onionTarragon sprigs (garnish) Whisk together the vinegar, sugar, mustard, oil, tarragon, and salt in a medium bowl until the sugar is dissolved. Add the beans and onion, and toss gently to coat with the dressing. Season with pepper to taste. Garnish with the tarragon. Makes 8 servings Per serving: 45 cal, 1 g pro, 8 g carb, 2 g fat, 0 g sat. fat, 0 mg chol, 1 g fiber, 430 mg sodium [pagebreak] Rich Chocolate Pudding 1/2 c sugar1/4 c unsweetened cocoa powder2 1/2 Tbsp cornstarch1/4 tsp salt2 c light soy milk2 oz bittersweet chocolate, finely choppedWhipped cream, fresh raspberries, mint sprigs (garnishes) 1. Whisk together the sugar, cocoa, cornstarch, and salt in a large saucepan, Gradually whisk in the soy milk. Stir in the chocolate. 2. Cook over medium heat, whisking constantly, until the mixture thickens and boils. Boil for 1 minute. 3. Spoon the mixture into six 6-oz pudding cups. Place plastic wrap over the surface of the warm pudding to prevent a skin from forming. Refrigerate for 2 hours, or until set. Garnish with the whipped cream, raspberries, and mint. Makes 6 servings Per serving: 170 cal, 4 g pro, 32 g carb, 5 g fat, 3 g sat. fat, 0 mg chol, 3 g fiber, 110 mg sodium More from Prevention: 5 Easy Vegetarian Recipes
