Eating Well 28 Day Vegetarian Meal Plan

EatingWell's 28-day Vegetarian Meal Plan provides an overall healthy-eating program that meets the U.S. Dietary Guidelines for Americans at three different daily caloric levels: 1200, 1500 and 1800. These menus are packed with nutrient-rich foods, including whole grains, low-fat dairy and plenty of fresh fruits and vegetables. The recipes use a variety of vegetarian protein sources, such as legumes, tofu, tempeh, whole grains, nuts, as well as cheese and eggs.

Each of the 28 days on the plan includes 5 to 8 EatingWell recipes that use common, everyday ingredients and are simple to prepare. The recipes include entrees, side dishes, salads and desserts and are accompanied by other healthy foods to create nutritionally balanced meals that are both delicious and satisfying. In addition to breakfast, lunch and dinner, each day on the plans includes a morning and an afternoon snack. Although many of the daily meal plans are almost vegan, they were not designed to be. However, with minor modifications, a strict vegan can follow these meal plans by replacing certain animal-source ingredients with the vegan counterpart: for example, soymilk for milk or soy cheese for cheese.

Vegetarian 1500 calorie menu - Day 5

BREAKFAST

Chile-Cheese Brunch Casserole

or

Proper Scottish Oat Scones

Skim Milk (1 cup)

Apple

LUNCH

Grilled Portobello “Steak” Sandwiches with Blue Cheese Sauce

Cool Zucchini Slaw

Skim Milk (1 cup)

Strawberries (3/4 cup)

SNACK

Ginger-Orange Biscotti

DINNER

Spaghetti with Mushroom Bolognese

Lettuce (1 cup)

Sesame-Ginger Dressing

Raspberry-Mango Sundae

or

Lemon Verbena Cheesecake

Blue Cheese Sauce

This rich sauce is excellent on burgers and sandwiches, such as Pecan & Mushroom Burgers and Grilled Portobello

Recipe About 1/2 cup; Active Time: 5 minutes; Total Time: 5 minutes

INGREDIENTS

1/3 cup nonfat plain yogurt

3 tablespoons crumbled blue cheese, (1 ounce)

1/2 teaspoon balsamic vinegar

PREPARATION

Combine yogurt, blue cheese and vinegar in a small bowl and blend with a fork to make a chunky sauce.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate for up to 2 days.

NUTRITION

Per tablespoon: 18 calories; 1 g fat ( 1 g sat , 0 g mono ); 3 mg cholesterol; 1 g carbohydrates; 1 g protein; 0 g fiber; 51 mg sodium; 32 mg potassium.

Exchanges: Free Food

Lemon Verbena Cheesecake

With its exquisite lemon-oil fragrance, lemon verbena adds a sophisticated accent to a creamy vanilla cheesecake. Lemon verbena is also a perfect complement to strawberries. A generous quantity of fruit and a slender slice of cheesecake make a balanced finish to a fine meal.

Recipe 16 servings; Active Time: 40 minutes; Total Time: 4 1/2 hours (including cooling and chilling time)

INGREDIENTS

CRUST

20 vanilla wafers, (see Ingredient note)

1 tablespoon canola oil

FILLING

16 ounces 1% cottage cheese, (2 cups)

8 ounces reduced-fat cream cheese, (Neufchatel), cut into pieces

1 cup sugar

2 tablespoons cornstarch

2 teaspoons fresh lemon juice

1 1/2 teaspoons vanilla extract

Pinch of salt

3 large eggs, lightly beaten

2 tablespoons finely chopped fresh lemon verbena, or lemon balm (see Tip)

TOPPING

2 quarts fresh strawberries

2 tablespoons sugar

Lemon verbena or lemon balm sprigs for garnish

PREPARATION

Preheat oven to 325°F. Coat a 9-inch springform pan with cooking spray. Wrap the outside of the pan with a double thickness of foil. Put a kettle of water on to boil for the water bath.

To prepare crust: Pulse vanilla wafers in a food processor into fine crumbs. Add oil and pulse to blend. Press the crumb mixture evenly into the bottom of the prepared pan. (Rinse and dry the workbowl.)

To prepare filling: Process cottage cheese in the food processor until very smooth and silky, stopping to scrape down the sides once or twice. Add cream cheese and process until smooth. Add sugar, cornstarch, lemon juice, vanilla and salt; process until well blended. Add eggs and pulse several times just until mixed in. Sprinkle in lemon verbena (or lemon balm); mix with a rubber spatula. (Do not process.) Scrape the filling into the crust.

Place the cheesecake in a shallow roasting pan and pour in enough boiling water to come 1 inch up the outside of the springform pan. Bake until the edges are set but the center quivers slightly, 50 to 55 minutes. Turn off the oven. Let the cheesecake cool in the oven, with the door ajar, for 1 hour.

Remove foil from pan. Cover cheesecake with plastic wrap and refrigerate until chilled, at least 2 hours.

To prepare topping: About 1/2 hour before serving, rinse strawberries. Set aside 3 whole berries for garnish; hull remaining berries and slice into a bowl. Sprinkle with 2 tablespoons sugar and toss to coat. Let stand until strawberries are juicy, 20 to 30 minutes.

To serve, place cheesecake on a platter and run a knife around the inside of the pan; remove pan sides. Make 3 lengthwise cuts in each whole berry; press lightly and arrange fanned berries in the center of the cheesecake. Garnish with a sprig of lemon verbena (or lemon balm). Top each serving with strawberries and juice and garnish with another sprig of verbena (or lemon balm).

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Ingredient note: To avoid trans-fatty acids, look for brands that do not contain partially hydrogenated canola oil, such as Mi-Del Vanilla Snaps (found in natural-foods stores and large supermarkets).

Tip: If you cannot find lemon verbena or lemon balm, use 1 tablespoon freshly grated lemon zest instead.

NUTRITION

Per serving: 188 calories; 6 g fat ( 3 g sat , 1 g mono ); 51 mg cholesterol; 27 g carbohydrates; 7 g protein; 2 g fiber; 226 mg sodium; 149 mg potassium.

Carbohydrate Servings: 2

Exchanges: 1 starch, 1/2 fruit, 1 lean protein, 1 fat

Raspberry-Mango Sundae

Make extra raspberry sauce to have on hand for making raspberry sodas or for drizzling on angel food cake.

Recipe 2 servings; Active Time: 10 minutes; Total Time: 10 minutes

INGREDIENTS

1/2 cup thawed frozen raspberries

1 tablespoon sugar

1/4 teaspoon lemon juice

2 scoops of nonfat vanilla frozen yogurt

1/2 mango, diced

2 tablespoons chopped toasted nuts

PREPARATION

Puree raspberries, sugar and lemon juice in a blender. Serve over scoops of nonfat vanilla frozen yogurt with mango and nuts.

NUTRITION

Per serving: 167 calories; 2 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 35 g carbohydrates; 4 g protein; 2 g fiber; 41 mg sodium; 210 mg potassium.

Carbohydrate Servings: 2

Exchanges: 1/2 fruit, 1 1/2 other carbohydrate, 1/2 fat

Sesame-Ginger Dressing

Mix this zippy dressing with shredded napa cabbage for an Asian slaw, use it to dress a chicken or pasta salad or dip in cucumber slices.

Recipe About 1/2 cup; Active Time: 10 minutes; Total Time: 10 minutes

INGREDIENTS

1 clove garlic

1/2 cup reduced-fat mayonnaise

1 tablespoon minced fresh ginger

1 tablespoon chopped scallions

1 1/2 teaspoons rice wine vinegar

1 teaspoon soy sauce

1 teaspoon sesame oil

1/2 teaspoon Dijon mustard

1/2 teaspoon honey

PREPARATION

Mash the garlic clove and rub the inside of a small bowl with it; discard. Add mayonnaise to the bowl along with ginger, scallions, vinegar, soy sauce, sesame oil, mustard and honey; stir to blend.

NUTRITION

Per tablespoon: 54 calories; 5 g fat ( 1 g sat , 1 g mono ); 4 mg cholesterol; 3 g carbohydrates; 0 g protein; 0 g fiber; 128 mg sodium; 8 mg potassium.

Exchanges: 1 fat

Spaghetti with Mushroom Bolognese

Domestic white (or “button”) mushrooms stand in for the meat in this still-hearty variation of a classic sauce. Serve with a sprinkling of freshly grated Parmesan or a spoonful of part-skim ricotta cheese. Complete the meal with a crisp arugula salad

Recipe 2 servings, 21/2 cups each; Active Time: 35 minutes; Total Time: 35 minutes

INGREDIENTS

4 ounces whole-wheat spaghetti

1 tablespoon extra-virgin olive oil

2 large shallots, finely chopped

1 large carrot, peeled and finely chopped

10 ounces mushrooms, finely chopped

1/8 teaspoon salt, or to taste

1/4 teaspoon pepper

1 15-ounce can diced tomatoes

2 teaspoons chopped fresh oregano

PREPARATION

Bring a large saucepan of water to a boil. Cook pasta until just tender, about 10 minutes, or according to package directions. Drain, then return the pasta to the pot.

Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallots, carrot, mushrooms, salt and pepper; cook, stirring often, until the mushrooms have wilted and the juices have evaporated, about 12 minutes. Stir in tomatoes and oregano and cook, stirring often, until the sauce has thickened slightly, about 5 minutes. Pour the sauce over the pasta and stir to coat.

TIPS & NOTES

Make Ahead Tip: Make the sauce (Step 2), cover and refrigerate for up to 3 days.

NUTRITION

Per serving: 367 calories; 8 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 62 g carbohydrates; 14 g protein; 10 g fiber; 685 mg sodium; 874 mg potassium.

Nutrition Bonus: VItamin A (150% daily value), Vitamin C (50% dv), Potassium (25% dv), Iron (22% dv).

Carbohydrate Servings: 312

Exchanges: 3 starch, 3 vegetable, 1 1/2 fat

Ginger-Orange Biscotti

Authentic biscotti are low in fat and easy to make. To achieve the characteristic crisp texture, they are “twice-cooked,” first as a log, then again as slices. These fragrant spiced biscotti are excellent dipped in a steaming cup of tea or coffee.

Recipe About 54 biscotti; Active Time: 35 minutes; Total Time: 1 hour 10 minutes

INGREDIENTS

3/4 cup all-purpose flour

1 cup sugar, or 1/2 cup Splenda Sugar Blend for Baking

1/2 cup cornmeal

2 teaspoons ground ginger

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

2 large eggs

2 large egg whites

2 teaspoons freshly grated orange zest

1 tablespoon orange juice

PREPARATION

Whisk whole-wheat flour, all-purpose flour, sugar (or Splenda), cornmeal, ginger, baking powder, baking soda and salt in a medium bowl. Whisk eggs, egg whites, orange zest and orange juice in a large bowl until blended. Stir in the dry ingredients with a wooden spoon until just combined.

Divide the dough in half. With dampened hands, form each piece into a 14-by-1 1/2-inch log. Place the logs side by side on the prepared baking sheet

Bake until firm, 20 to 25 minutes. Cool on the pan on a wire rack. Reduce oven temperature to 300°.

Slice the logs on the diagonal into cookies 1/2 inch thick. Arrange, cut-side down, on 2 ungreased baking sheets. Bake until golden brown and crisp, 15 to 20 minutes. (Rotate the baking sheets if necessary to ensure even browning.) Transfer the biscotti to a wire rack to cool.

TIPS & NOTES

Make Ahead Tip: Store in an airtight container for up to 2 weeks.

NUTRITION

Per biscotti: 34 calories; 0 g fat ( 0 g sat , 0 g mono ); 8 mg cholesterol; 8 g carbohydrates; 1 g protein; 0 g fiber; 34 mg sodium; 9 mg potassium.

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrate

Nutrition Note: Per biscotti with Splenda: 0 Carbohydrate Servings; 28 calories; 5 g carbohydrate.

Cool Zucchini Slaw

Summertime—and zucchini is taking over your garden. Turn the bounty into a crisp, colorful salad.

Recipe 6 servings;Active Time: 15 minutes; Total Time: 45 minutes

INGREDIENTS

1 1/2 pounds zucchini, (3 medium), grated

1 medium sweet onion, such as Vidalia or Walla Walla, very thinly sliced

1 1/2 teaspoons coarse kosher salt

1 small red bell pepper, diced

1/4 cup cider vinegar

3 tablespoons frozen apple juice concentrate

2 tablespoons chopped fresh basil

Salt & freshly ground pepper, to taste

PREPARATION

Place zucchini and onion in a colander set over a bowl. Add salt and toss to coat. Let drain at room temperature for 30 minutes. Rinse vegetables and squeeze to remove as much moisture as possible.

Transfer vegetables to a medium bowl. Add bell pepper, vinegar, apple juice concentrate and basil; toss well. Season with salt and pepper. Serve immediately.

NUTRITION

Per serving: 31 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 6 g carbohydrates; 2 g protein; 2 g fiber; 542 mg sodium; 360 mg potassium.

Nutrition Bonus: Vitamin C (100% dv), Vitamin A (30% dv).

Carbohydrate Servings: 1

Exchanges: 1 vegetable

Grilled Portobello “Steak” Sandwiches with Blue Cheese Sauce

Blue cheese sauce gives these gutsy grilled mushroom sandwiches a classic steakhouse flavor.

Recipe 4 servings; Active Time: 30 minutes; Total Time: 30 minutes

INGREDIENTS

Blue Cheese Sauce, (recipe follows)

3 teaspoons walnut oil, or extra-virgin olive oil, divided

4 slices whole-wheat country bread

2 vine-ripened tomatoes, cut into 1/2-inch-thick slices

4 portobello mushroom caps, 3-4 inches in diameter

1 sweet onion, such as Vidalia, cut into 1/2-inch-thick slices

Salt & freshly ground pepper, to taste

2 cups trimmed arugula, or watercress

2 tablespoons chopped walnuts

THIS RECIPE CALLS FOR:

Blue Cheese Sauce

PREPARATION

Preheat a grill to medium-high.

Prepare Blue Cheese Sauce. Set aside.

Dip a pastry brush in water, then lightly brush 1 teaspoon oil over both sides of bread. Grill (or toast) the bread, about 1 minute per side. Set aside.

Lightly brush tomatoes, mushrooms and onion slices with remaining 2 teaspoons oil. Season with salt and pepper. Oil the grill rack (see Tip). Grill the vegetables (or pan-sear in batches) until browned on both sides: about 1 minute per side for tomatoes, 3 to 5 minutes per side for mushrooms and onion. Cut mushrooms into 1/2-inch-thick slices and separate onion slices into rings.

To assemble, spread the reserved cheese sauce over the grilled bread. Divide arugula (or watercress) among the bread slices and arrange the grilled vegetables on top. Sprinkle with walnuts. Serve immediately.

TIPS & NOTES

To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

NUTRITION

Per serving: 267 calories; 6 g fat ( 1 g sat , 1 g mono ); 1 mg cholesterol; 34 g carbohydrates; 10 g protein; 5 g fiber; 267 mg sodium; 1107 mg potassium.

Nutrition Bonus: Potassium (55% daily value), Fiber (24% dv).

Carbohydrate Servings: 2

Exchanges: 1 starch, 3 vegetable, 1 fat

Proper Scottish Oat Scones

What alchemy gives scones their crumbly, buttery texture? And what wizardry it took to maintain that texture, after a little more than half the fat was cut from the original recipe. These are nutritionally superior to their forebears and offer 81 fewer calories.

Recipe 8 servings; Active Time: 20 minutes;Total Time: 35 minutes

INGREDIENTS

2 tablespoons butter

1 1/4 cups rolled oats

3/4 cup all-purpose white flour

3/4 cup whole-wheat pastry flour

1/4 cup sugar

1 tablespoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 cup raisins

1 large egg, lightly beaten

1/2 cup nonfat plain yogurt

2 tablespoons canola oil

PREPARATION

Preheat oven to 425°F. Spray a baking sheet with nonstick cooking spray or line it with parchment paper. Melt butter in a small saucepan over low heat and cook until it begins to turn light brown, about 2 minutes. Skim foam and pour into a small bowl.

Stir together oats, flours, sugar, baking powder, baking soda and salt in a large bowl. Stir in raisins and make a well in the center of the dry ingredients. Combine the browned butter, egg, yogurt and oil in a small bowl; add to the dry ingredients, stirring just until moistened.

Turn out onto a lightly floured surface and gently knead several times to form a ball. Pat the ball into an 8-inch circle and cut into 8 wedges.

Place the wedges on the prepared baking sheet and bake until lightly browned and firm to the touch, about 12 minutes. Transfer to a rack and let cool slightly. Serve warm.

NUTRITION

Per scone: 255 calories; 8 g fat ( 3 g sat , 1 g mono ); 34 mg cholesterol; 40 g carbohydrates; 6 g protein; 3 g fiber; 392 mg sodium; 89 mg potassium.

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 other carbohydrate, 2 fat

Chile-Cheese Brunch Casserole

Zesty and cheesy, this casserole is easy to make ahead of time for entertaining.

Recipe 12 servings; Active Time: 35 minutes; Total Time: 1 hour 20 minutes

INGREDIENTS

6 corn tortillas

5 large eggs

1/3 cup all-purpose flour

1 teaspoon baking powder

1/2 teaspoon salt

6 large egg whites, or 1/4 cup dried egg whites reconstituted according to package directions

2 16-ounce containers low-fat cottage cheese

2 1/2 cups shredded extra-sharp Cheddar cheese

4 4-ounce cans chopped mild green chiles

1 cup prepared tomato salsa

PREPARATION

Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.

Toast tortillas: place one at a time directly on a burner (gas or electric) set at medium heat. Toast, turning frequently with tongs, until golden, 30 to 60 seconds. Cut tortillas into 1-inch-wide strips.

Whisk 2 whole eggs in a large bowl until foamy. Add flour, baking powder and salt; whisk until smooth. Add remaining 2 whole eggs and egg whites and whisk until smooth. Add cottage cheese, Cheddar cheese, chiles and tortilla strips and mix with a rubber spatula. Pour into the prepared baking dish.

Bake the casserole until set in the center and golden on top, 40 to 50 minutes. Let cool for 5 to 10 minutes. Cut into squares. Serve with salsa.

TIPS & NOTES

Make Ahead Tip: The casserole will keep in the refrigerator for up to 2 days. Reheat before serving.

NUTRITION

Per serving: 225 calories; 10 g fat ( 5 g sat , 1 g mono ); 96 mg cholesterol; 14 g carbohydrates; 21 g protein; 3 g fiber; 815 mg sodium; 142 mg potassium.

Nutrition Bonus: Vitamin C (32% daily value), Calcium & Selenium (23% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 1/2 medium-fat meat

EatingWell 28 Day Vegetarian Meal Plan

EatingWell's 28-day Vegetarian Meal Plan provides an overall healthy-eating program that meets the U.S. Dietary Guidelines for Americans at three different daily caloric levels: 1200, 1500 and 1800. These menus are packed with nutrient-rich foods, including whole grains, low-fat dairy and plenty of fresh fruits and vegetables. The recipes use a variety of vegetarian protein sources, such as legumes, tofu, tempeh, whole grains, nuts, as well as cheese and eggs.

Each of the 28 days on the plan includes 5 to 8 EatingWell recipes that use common, everyday ingredients and are simple to prepare. The recipes include entrees, side dishes, salads and desserts and are accompanied by other healthy foods to create nutritionally balanced meals that are both delicious and satisfying. In addition to breakfast, lunch and dinner, each day on the plans includes a morning and an afternoon snack. Although many of the daily meal plans are almost vegan, they were not designed to be. However, with minor modifications, a strict vegan can follow these meal plans by replacing certain animal-source ingredients with the vegan counterpart: for example, soymilk for milk or soy cheese for cheese.

Vegetarian 1500 calorie menu - Day 4

BREAKFAST

Banana-Berry Smoothie

Whole-wheat Toast (1 slice)

Roasted Apple Butter

LUNCH

Fragrant Chickpea Stew

Papaya-Avocado Salad

or

Fennel, Watercress & Red Onion Salad

Skim Milk (1 cup)

SNACK

Almonds(1 oz)

DINNER

Roasted Vegetable & Feta Sandwiches

or

Leek Pie (Prasopita)

Beet Bliss

Bruschetta with Roasted Peppers & Mozzarella

Pineapple-Coconut Frappe

Maple-Mustard Vinaigrette

Walnut oil is worth seeking out for this tasty dressing; store leftover oil in the refrigerator.

Recipe 1 1/4 cups; Active Time: 5 minutes; Total Time: 5 minutes

INGREDIENTS

1/2 cup walnut oil, or canola oil

1/4 cup maple syrup

1/4 cup cider vinegar

2 tablespoons coarse-grained mustard

2 tablespoons soy sauce

1/2 teaspoon salt

1/2 teaspoon pepper

PREPARATION

Whisk together oil, maple syrup, vinegar, mustard, soy sauce, salt and pepper in a small bowl.

NUTRITION

Per tablespoon: 62 calories; 6 g fat ( 1 g sat , 1 g mono ); 0 mg cholesterol; 3 g carbohydrates; 0 g protein; 0 g fiber; 143 mg sodium; 16 mg potassium.

Nutrition Bonus: Monounsaturated fat.

Exchanges: 1/2 other carbohydrate, 2 fat

Pineapple-Coconut Frappe

A great use for leftover coconut milk

Recipe 2 servings, about 1 cup each; Active Time: 5 minutes; Total Time: 5 minutes

INGREDIENTS

1 1/2 cups chopped pineapple

1 cup low-fat milk

1/3 cup lite coconut milk

10 ice cubes

PREPARATION

Blend pineapple, milk, coconut milk and ice cubes in a blender until frothy.

NUTRITION

Per serving: 143 calories; 4 g fat ( 3 g sat , 1 g mono ); 8 mg cholesterol; 23 g carbohydrates; 6 g protein; 2 g fiber; 78 mg sodium; 134 mg potassium.

Carbohydrate Servings: 1 1/2

Exchanges: 1 fruit, 1/2 low-fat milk, 1/2 fat

Bruschetta with Roasted Peppers & Mozzarella

Roasting peppers intensifies their natural sweetness and gives them a depth of flavor that marries beautifully with the mild cheese in this pretty antipasto.

Recipe 8 servings; Active Time: 15 minutes; Total Time: 15 minutes

INGREDIENTS

4 roasted bell peppers, peeled, seeded and sliced (2 cups)

2 tablespoons finely chopped fresh basil

1 tablespoon balsamic vinegar

Salt & freshly ground pepper, to taste

8 1/2-inch-thick slices whole-wheat country bread

1 clove garlic, peeled and cut in half

2 ounces fresh mozzarella, cut into thin strips

2 teaspoons extra-virgin olive oil

PREPARATION

Preheat broiler.

Combine roasted peppers, basil and vinegar in a medium bowl. Season with salt and pepper.

Toast or grill bread slices lightly. Rub both sides of the bread with the cut sides of the garlic. Place bread on a baking sheet; top with rthe oasted peppers. Lay mozzarella strips on a diagonal over the roasted peppers and drizzle with oil.

Broil bruschetta 6 inches from the heat source until the cheese melts and starts to brown. Serve hot.

TIPS & NOTES

Tip: How to Oven-Roast Peppers

1. Preheat oven to 450°F. Place a wire rack on a large baking sheet. Arrange whole bell peppers on the rack.

2. Roast peppers in the center of the oven, turning occasionally with tongs, until blackened in places, 30 to 40 minutes.

3. Transfer the peppers to a large bowl and cover with plastic wrap. Let steam for 10 minutes. Uncover and let cool.

4. With a paring knife, remove stems, skins and seeds. If serving as antipasto, combine accumulated juices with peppers.

NUTRITION

Per serving: 96 calories; 4 g fat ( 1 g sat , 1 g mono ); 5 mg cholesterol; 15 g carbohydrates; 1 g added sugars; 6 g protein; 2 g fiber; 215 mg sodium; 132 mg potassium.

Nutrition Bonus: Vitamin C(97% daily value), Vitamin A (40% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1/2 vegetable, 1/2 fat

Beet Bliss

Sophisticated and pretty; serve this to rave reviews.

Recipe 4 servings; Active Time: 15 minutes; Total Time: 15 minutes

INGREDIENTS

6 cups baby spinach

1 cup quartered cooked beets

1/2 cup Maple-Mustard Vinaigrette, (recipe follows)

2 tablespoons chopped toasted pecans

2 ounces crumbled goat cheese

THIS RECIPE CALLS FOR:

Maple-Mustard Vinaigrette

PREPARATION

Toss spinach, beets and Maple-Mustard Vinaigrette in a salad bowl. Top with pecans and goat cheese.

NUTRITION

Per serving: 222 calories; 17 g fat ( 3 g sat , 5 g mono ); 7 mg cholesterol; 15 g carbohydrates; 5 g protein; 3 g fiber; 428 mg sodium; 181 mg potassium.

Nutrition Bonus: Vitamin A, folate, iron, potassium, calcium.

Carbohydrate Servings: 1

Exchanges: 1/2 carbohydrate, 1 vegetable, 3 fat

Leek Pie (Prasopita)

The traditional Easter version of prasopita is quite high in fat, but this Lenten version is equally delicious. If you would prefer not to make your own pastry, substitute eight sheets of commercial phyllo dough, brushing each layer with the egg-white mixture.

Recipe 10 servings; Active Time: 1 hour; Total Time: 2 3/4 hours

INGREDIENTS

PASTRY

1 cup all-purpose white flour, plus additional for kneading and rolling

1/2 teaspoon plus a pinch salt

1/2 teaspoon baking powder

6-8 tablespoons water

3 tablespoons extra-virgin olive oil, divided

1 large egg white

1 tablespoon sesame seeds

FILLING

1 1/2 tablespoons extra-virgin olive oil

4 pounds leeks, (about 16), trimmed, split lengthwise, thoroughly cleaned and cut in 1-inch pieces

1 cup finely chopped fresh parsley

1/3 cup finely chopped fresh dill

1 tablespoon finely chopped fresh mint

1/2 teaspoon freshly grated lemon zest

1 tablespoon lemon juice

Salt & freshly ground pepper, to taste

1 tablespoon rice, or bulgur

PREPARATION

To make pastry: Sift flour, salt and baking powder into a large bowl. Stir in enough water to make a dough that is soft but not wet. Stir in 1 tablespoon of the oil. Turn out onto a floured work surface and knead until smooth and elastic, 8 to 10 minutes, adding flour as needed. (Alternatively, combine flour, salt and baking powder in a food processor. With the motor running, slowly add water until the dough forms a ball. Add 1 tablespoon of the oil and process for 30 seconds. Turn out onto a floured work surface and knead briefly.) Cover with plastic wrap and let rest for 1 to 2 hours in the refrigerator.

To make filling and assemble pie: Heat oil in a large heavy skillet over medium heat. Add as much of the sliced leeks as will fit in the pan, adding the remainder as the first batch cooks down. Cook, stirring occasionally, until tender, 12 to 15 minutes. (Reduce heat to low if the leeks begin to brown, and add a little water if they begin to stick.) Transfer to a medium bowl and let cool. Toss with parsley, dill, mint, lemon juice and zest. Season with salt and pepper and set aside.

Preheat oven to 350°F. Lightly oil a shallow 2-quart baking dish or coat with nonstick cooking spray.

Whisk together egg white, the remaining 2 tablespoons oil and a pinch of salt in a small bowl. Divide dough into 2 portions, one portion slightly larger than the other. Cut each portion in half. On a floured surface, roll out one of the larger pieces into a circle about 1 inch larger than the baking dish. Pick up the dough and ease it into the dish. Stretch dough so that it extends to the lip of the dish. Brush with the egg-white mixture. Repeat with the second larger piece, laying it over the first and brushing with the egg-white mixture.

Sprinkle rice or bulgur over the dough in the dish; this will soak up juices as the pie cooks. Spoon in the leek mixture. Roll out one of the remaining pieces of dough into a circle the same size as the dish. Place it over the filling and brush with the egg-white mixture. Repeat with the remaining dough, brushing the top with the egg-white mixture. Pinch top and bottom crusts together to seal. With a fork or the tip of a sharp knife, prick the top decoratively. Sprinkle with sesame seeds. Bake until golden, about 1 hour. Serve hot or at room temperature.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate the filling (Step 2) up to 1 day in advance.

NUTRITION

Per serving: 223 calories; 7 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 36 g carbohydrates; 5 g protein; 4 g fiber; 211 mg sodium; 390 mg potassium.

Nutrition Bonus: Vitamin A (71% daily value), Vitamin C (52% dv), Folate (41% dv), Iron (28% dv), Magnesium (15% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 1 1/2 starch, 2 vegetable, 1 1/2 fat