Cooking Recipes Articel

Lenten meals don't have to be drab
unsatisfying or time-consuming. They can be appealing
healthful and quick.

To be sure meatless meals are nutritious
simply follow the Food Guide Pyramid. Because they have such high-quality protein
eggs are a meat alternate and make a good Lenten choice. They're also one of the easiest foods to cook in a hurry. For a balanced meal
simply combine the eggs with a grain and veggies. Then
for a dairy serving
add cheese or serve with milk.

Just grab a pot or pan
a spoon and some eggs and consider your options. If your family enjoys Latin foods
you might heat up a can of vegetarian refried beans and spread them on tortillas. Top with poached
fried or scrambled eggs and let everyone add their own choice of lettuce
tomato
avocado
shredded cheese or salsa. Another meal
serve a vegetable-based soup with comforting egg salad between slices of whole wheat bread
on bagel halves or in pita pockets. For dessert
offer fruit topped with yogurt.

On an especially busy night
combine all the ingredients in one pan to make a handy skillet supper. For Dijon Rice & Egg Skillet Supper
use rice from the bottom of the Pyramid
your choice of frozen veggies from the next tier and eggs - nature's own convenience food - in place of meat. Season with ready-made condiments and
in short order
you'll have a hearty dinner on the table.


Dijon Rice & Egg Skillet Supper

2 to 4 servings


2 cups water

1 cup uncooked rice

1/2 cup bottled non-fat Italian

salad dressing

1 tablespoon Dijon mustard

2 cups frozen vegetable

blend
thawed

4 eggs

Parsley sprigs
optional


In 10-inch skillet with lid
cook rice in water according to package directions. Meanwhile
in small bowl
stir together dressing and mustard until well blended. Stir dressing mixture and vegetables into cooked rice. With back of spoon
make 4 indentations in rice mixture. Break and slip an egg into each indentation. Cover. Cook over medium heat until whites are completely set and yolks begin to thicken but are not hard
about 3 to 4 minutes. Garnish with parsley
if desired.

Microwave: Cook rice in water as above. Meanwhile
in small bowl
stir together dressing and mustard until well blended. Stir dressing mixture and vegetables into cooked rice. Transfer to 9-inch pie plate. With back of spoon
make 4 indentations in rice mixture. Break and slip an egg into each indentation. Gently prick yolks with tip of knife or wooden pick. Cover with lid or plastic wrap. Cook on full power
rotating 1/4 turn every 2 minutes
until eggs are almost done
about 6 to 8 minutes. Let stand
covered
until whites are completely set and yolks begin to thicken but are not hard
about 2 to 3 minutes. Garnish as above. Note: Microwave cooking times are based on a full power output of 600 to 700 watts. For a lower wattage oven
allow more time.

Nutrient information per 1/4 recipe using green beans
peas
carrots and zucchini without parsley: calories 285
total fat 5 gm
cholesterol 213 mg
sodium 476 mg
potassium 274 mg
carbohydrate 45 gm
protein 11 gm
and 10% or more of the RDI for vitamin A and C
riboflavin
thiamin
niacin
iron
phosphorus