Going meatless for Lent:
Broiled Flounder Easy Tomato Soup Frittata Florentine Mashed Potato Casserole
EASY TOMATO SOUP
HEARTY FARE: Homemade tomato soup is both satisfying and delicious.
Ingredients
3 tablespoons olive oil 3 cups onions, chopped 1 tablespoon minced garlic 4 cups low-sodium vegetable broth 1 (28-ounce) can crushed tomatoes (such as Marzano) Large pinch of saffron threads 1 teaspoon coarse salt 1 teaspoon freshly ground pepper 1/2 cup orzo 1/2 cup heavy cream Makes: 6 servings Preparation time: 15 minutes Cooking time: about 40 minutes, plus orzo In a Dutch oven, heat oil on medium. Add onions; cook on medium-low 15 minutes, stirring occasionally, until golden brown. Add garlic; cook 1 minute. Stir in broth, tomatoes, saffron, salt and pepper. Bring to boil; simmer 15 minutes. Meanwhile, cook orzo according to directions; drain and add to soup. Stir in cream; return to simmer on low and cook 10 more minutes, stirring frequently. (Adapted from “Barefoot Contessa Foolproof,” Ina Garten, Clarkson Potter, 2012.) Per serving: 268 calories, 5 grams protein, 15 grams fat (48 percent calories from fat), 5.7 grams saturated fat, 31 grams carbohydrate, 27 milligrams cholesterol, 600 milligrams sodium, 5 grams fiber.
CREAMY MASHED POTATO CASSEROLE
FEEDS A CROWD: This casserole makes 10 servings and can easily be doubled.
Ingredients
6 medium baking potatoes, peeled and cubed (about 2 pounds) 1/4 cup 2 percent milk 1 (8-ounce) package reducedfat cream cheese 1 cup reduced-fat sour cream 1 tablespoon minced parsley 1/4 teaspoon garlic powder 1/2 cup shredded reduced-fat sharp cheddar cheese Makes: 10 servings Preparation time: 15 minutes Cooking time: 35 to 50 minutes, plus potatoes Cook potatoes in boiling water 15 minutes or until fork-tender; drain. Heat oven to 325 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Combine cooked potatoes, milk, cream cheese, sour cream, parsley and garlic powder in a mixing bowl and blend with electric mixer on medium-high until smooth. Spoon into baking dish, cover and bake 30 to 40 minutes. Remove from oven. Uncover and sprinkle with cheese. Bake 5 to 10 more minutes or until cheese melts. Serve immediately. Per serving: 184 calories, 7 grams protein, 9 grams fat (44 percent calories from fat), 5.9 grams saturated fat, 19 grams carbohydrate, 32 milligrams cholesterol, 156 milligrams sodium, 2 grams fiber.
FRITTATA FLORENTINE
FEEDS A CROWD: This savory skillet can satisfy a family of eight.
Ingredients
6 ounces angel-hair pasta 1 (15-ounce) container fat-free or reduced-fat ricotta cheese 12 ounces frozen egg substitute, thawed 1 cup shredded reduced-fat mozzarella cheese 1/2 cup shredded Parmesan cheese 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry 1/2 teaspoon lemon zest 1/2 teaspoon pepper 2 teaspoons olive oil 2 cups marinara sauce Makes: 8 servings Preparation time: 15 minutes Cooking time: less than 10 minutes, plus pasta Cook pasta according to directions; drain. In a large bowl, mix together ricotta, egg substitute, mozzarella, Parmesan, spinach, zest and pepper; add cooked pasta and mix well. Wrap handle of large ovenproof skillet with foil. Heat on medium-high. When hot, remove from heat. Add oil, tilting to coat. Return to heat. Add pasta mixture; press down with spatula into even layer. Reduce heat to medium; cook, uncovered, 5 minutes. (Meanwhile, heat marinara sauce.) Cover pasta mixture; cook 2 minutes or until bottom is lightly browned (top will be slightly wet). Remove lid. Broil 1 to 2 minutes or until top is set and lightly browned. Loosen with spatula; invert onto a platter and cut into 8 wedges. Serve immediately with heated marinara sauce. Variation: Add 4 ounces leftover ham slices that have been cut into bite-size strips into your egg and cheese mixture. Per serving: 274 calories, 25 grams protein, 7 grams fat (24 percent calories from fat), 2.8 grams saturated fat, 26 grams carbohydrate, 24 milligrams cholesterol, 910 milligrams sodium, 3 grams fiber.