Take a little time for a lot of satisfaction

October 08, 1997|By EATING WELL

For those nights when facing a long ingredient list or supermarket line seems an insurmountable task, we bring you relief. We've created quick, hearty and healthful dinners, each with under 10 ingredients. With the addition of some fresh bread or salad greens, you can be ready for dinner and still make it through the express checkout with room to spare.

Artichoke lasagne

Makes 6 servings

2 14 1/2 -ounce cans diced tomatoes with garlic and onion, undrained

1 7 1/2 -ounce can caponata (eggplant appetizer)

1 teaspoon salt

freshly-ground black pepper to taste

1 16-ounce container low-fat cottage cheese

2 6-ounce jars marinated artichoke hearts, well drained

1 cup freshly-grated Parmesan cheese

1 8-ounce package no-boil lasagna noodles

Preheat oven to 425 degrees. Lightly oil an 8-inch-by-11-inch or similar baking dish, or coat dish with nonstick spray.

In a food processor, combine tomatoes, caponata and 1/2 teaspoon salt. Pulse until coarsely chopped. Season with pepper. Set aside.

Wash and dry processor bowl. Add cottage cheese; process until smooth. Add artichokes, 1/4 cup Parmesan and remaining 1/2 teaspoon salt; pulse 2 to 3 times to coarsely chop artichokes. Season with pepper.

Spread 1/3 of the tomato mixture over the bottom of the prepared dish. Cover with 3 lasagna noodles. Spread half the cottage cheese mixture over noodles. Cover with 3 noodles. Spoon on half the remaining tomato mixture and sprinkle with 1/4 cup Parmesan. Cover with 4 noodles and remaining cottage cheese mixture. Top with 4 noodles and remaining tomato mixture.

Cover dish with aluminum foil and bake for 25 minutes, or until bubbling. Remove foil and sprinkle remaining 1/2 cup Parmesan over top. Bake, uncovered, for 10 minutes, or until cheese has melted. Let stand for 10 minutes before serving.

Per serving: 385 calories; 25 grams protein; 12 grams fat (4.5 grams saturated fat); 43 grams carbohydrate; 1,885 milligrams sodium; 20 milligrams cholesterol; 5 grams fiber.

Roasted striped bass with potatoes

Makes 4 servings

2 pounds red potatoes (4-8 potatoes), scrubbed and thinly sliced

3 cloves garlic, minced

2 tablespoons extra-virgin olive oil

1/2 teaspoon salt, plus more to taste

freshly-ground black pepper to taste

1 1/4 pounds striped bass or grouper fillet, cut into 4 portions

4 teaspoons fresh lemon juice, plus wedges for garnish

1 tablespoon chopped fresh parsley

Preheat oven to 400 degrees.

In a large, shallow roasting pan, toss potatoes with garlic, oil, 1/2 teaspoon salt and a generous grinding of black pepper. Roast potatoes, stirring with a metal spatula every 10 minutes, until edges begin to brown, 30 to 40 minutes.

Place fish fillets on potatoes, skin-side down; sprinkle with salt, pepper, lemon juice and parsley. Bake for 10 to 15 minutes, or until fish is opaque in the center. Serve immediately, with lemon wedges.

Per serving: 650 calories; 35 grams protein; 10 grams fat (1.7 grams saturated fat); 106 grams carbohydrate; 415 milligrams sodium; 113 milligrams cholesterol; 3 grams fiber.

Italian sausage and bean stew with polenta

Makes 6 cups of stew for 4 servings

2 teaspoons olive oil

1/4 pound Italian-style turkey sausage

1/2 cup dry white wine

2 14 1/2 -ounce cans diced tomatoes with basil, garlic and oregano, undrained

2 15-ounce cans cannellini beans, drained and rinsed

salt and freshly-ground black pepper to taste

1 16-ounce package prepared polenta, cut into 1/4 -inch slices

In a large nonstick skillet, heat 1 teaspoon oil over medium heat. Add sausage and cook, breaking up clumps with a wooden spoon, until no pink remains, about 3 minutes.

Add wine and stir, scraping up any browned bits. Add tomatoes and cook, stirring occasionally, until sauce thickens, about 6 minutes. Stir in beans, reduce heat to low and simmer until heated through, 5 to 10 minutes. Season with salt and pepper.

Meanwhile, brush remaining 1 teaspoon oil over bottom of large cast-iron skillet (preferably one with ridges) and heat pan over medium-high heat. Working in batches, cook polenta slices until crusty, about 3 minutes per side.

Divide polenta slices among 4 plates and spoon stew over the top. Serve immediately.

Per serving: 480 calories; 30 grams protein; 5 grams fat (1 gram saturated fat); 78 grams carbohydrate; 1,340 milligrams sodium; 18 milligrams cholesterol; 4 grams fiber.

Pub Date: 10/08/97

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