1,000 Low-Calorie Recipes by Jackie Newgent

Author:Jackie Newgent
Language: dan, deu, eng
Format: epub, mobi
Publisher: Houghton Mifflin Harcourt
Published: 2012-09-25T16:00:00+00:00

Sizzling Seasonal Stir-Fry Veggie Fajitas [F]

Makes 6 servings: 1 fajita each

This is a fiesta-worthy way to get your veggies. I’ve created this entrée-size fajita version, filled with peppers, seitan, and onion. Topped with zesty salsa, gauc, and lime-cilantro yogurt, it’s delicioso!

1⁄2 cup fat-free or low-fat plain Greek yogurt

Juice of 1⁄2 lime (1 tablespoon), or to taste

2 tablespoons chopped fresh cilantro

1 tablespoon peanut or canola oil

1 medium white or red onion, halved, sliced

2 medium red bell peppers, thinly sliced

2 cups bite-size seasonal vegetable(s) of choice or thinly sliced green bell peppers

8 ounces cubed seitan, cut into thin slices

1⁄2 teaspoon ground cumin, or to taste

1⁄4 teaspoon sea salt, or to taste

6 (8-inch) whole-wheat or other whole-grain flour tortillas, warm

1⁄2 cup Spicy Raw Tomatillo Salsa (page 114), salsa verde, or other salsa

1⁄2 cup 3-Ingredient Guacamole (page 89) or other guacamole

1. Whisk together the yogurt and 11⁄2 teaspoons of the lime juice in a small bowl. Stir in the cilantro. Set aside.

2. Heat the oil in a wok or large, deep skillet over medium-high heat. Add the onion and sauté for 2 minutes. Add the bell peppers, vegetables, seitan, cumin, salt, and remaining 11⁄2 teaspoons lime juice and sauté for 3 minutes. Increase heat to high and stir-fry until the onion and seitan begin to caramelize and the peppers and vegetables are cooked through, about 5 minutes. Adjust seasoning. Transfer to a dish.

3. Serve the vegetable mixture, tortillas, salsa, guacamole, and reserved yogurt mixture family-style, where each person fills his or her tortilla as desired. Enjoy while the vegetables and tortillas are warm.

Flexitarian Option: Replace the seitan with equal amounts of uncooked chicken, pork, or shrimp, and cook to appropriate doneness. Or simply serve grilled chicken strips family-style alongside the vegetable mixture and other tortilla toppers.

Per serving: 280 calories, 7g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 740mg sodium, 38g total carbohydrate, 6g dietary fiber, 9g sugars, 18g protein

Southwestern Vegetable Tortilla Stack [F]

Makes 6 servings: 1 stack (1 cup vegetable mixture, 1⁄3 cup cheese mixture, and 2 tortillas) each

The extra moisture (steam) created from “steam-stirring” the veggies here means you won’t need excess oil to cook them or bring out their full flavors. Another unique technique is that the tofu “stretches” the cheese to make this appealing dish seem extra rich. However, the most enticing part may be the presentation; it’s stacked, creating a dramatic plate.

1 cup crumbled firm tofu, gently squeezed dry

1⁄2 cup crumbled Cotija or feta cheese

1⁄2 cup shredded Monterey Jack cheese

1 tablespoon peanut or canola oil

1 large blue or red potato, unpeeled, scrubbed, and finely diced

1 large red bell pepper, finely diced

11⁄2 cups fresh sweet corn (from 2 large ears)

1 large red onion, diced

1 small jalapeño pepper with some seeds, minced

Juice of 1 lime (2 tablespoons)

11⁄4 teaspoons sea salt, or to taste

2 medium zucchini or yellow summer squash, finely diced

4 scallions, green and white parts, thinly sliced

2 large garlic cloves, minced

1 large beefsteak tomato, pulp removed, diced

1⁄2 teaspoon freshly ground black pepper

1⁄3 cup chopped fresh cilantro

12 (6-inch) stone-ground corn tortillas, grilled

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