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2 eggs or 3 egg whites

2 cups low-fat milk

1 cup shredded sharp cheddar cheese

1 cup raw whole-kernel corn

¾ cup garbanzo beans (chickpeas)

¼ cup chopped seeded green chilis

5 corn tortillas (6-inch diameter), cut in quarters

½ cup grated sharp cheddar cheese

1 cup chopped tomatoes

¼ cup chopped fresh parsley (optional)

Preheat oven to 350°F. Heat oil and sauté the onion until translucent. Beat the eggs in a bowl and add the milk, shredded cheddar, corn, beans, chilis, and sautéed onion. Line the bottom and sides of a 10-inch glass pie pan with tortilla pieces and fill with mixture in bowl. Sprinkle with grated cheddar, tomatoes, and parsley. Bake until firm in the center and brown on top, about 40 to 45 minutes.

Complementary protein: beans + corn + milk and milk product

Baked Stuffed Anything

2 to 3 servings

A creation of Mary Sinclair of Albany, California, and Julie Rosenbaum of Ann Arbor, Michigan, both of whom helped test many of the recipes in this book. Serve with a green salad and crusty French bread.

1 medium eggplant or 2 large zucchini’s or 1 medium squash

2 tablespoons oil for sautéing

1 onion, chopped

1 green pepper, diced

4 mushrooms, sliced

1 clove garlic, minced

½ teaspoon coriander

¼ teaspoon cumin Black pepper

Few dashes Tabasco sauce or ¼ teaspoon cayenne pepper

½ cup cooked rice

½ cup low-fat cottage cheese

¼ cup chopped fresh parsley

3 tablespoons pignolia nuts or sunflower seeds

Cut the eggplant in half and scoop out the flesh. Set the shells aside. Preheat oven to 350°F.

Heat oil in a skillet and sauté the eggplant flesh, onion, green pepper, mushrooms, garlic, spices, and Tabasco for about 15 minutes. Turn off the heat, let cool 2 to 3 minutes, and add the rice, cottage cheese, parsley, and nuts. Mix well. Put the eggplant shells in a shallow baking dish and fill with sautéed mixture. Cover with foil and bake for 45 minutes. Remove the foil and bake another 10 minutes.

Complementary protein: rice + milk product + nuts

Sue’s Famous Vegetable Squares

Sue Kanor of Hastings-on-Hudson, New York, was the “artist in the kitchen” who helped develop many of the recipes for the 1975 edition of this book. Lots of fresh parsley and celery give these squares a light taste that is irresistible.

1¼ cups combined soybeans and raw peanuts, cooked together (about 1/3 cup uncooked beans and ¼ cup peanuts)

4 tablespoons margarine

4 stalks celery, minced

2 carrots, grated

¼ pound mushrooms, chopped

1 onion, minced

½ cup chopped fresh parsley

½ to 1 cup coarsely chopped walnuts

½ cup wheat germ

1 egg

¼ cup water or Seasoned Stock

Salt and pepper or soy sauce to taste

Preheat oven to 350°F. In a blender, grind the cooked soybeans and peanuts. In a large saucepan, melt margarine and sauté celery and carrots for 5 minutes. Add mushrooms and onion and cook until onion is translucent. Turn off heat and add soybean-peanut mixture, parsley, nuts, wheat germ, egg, water, and salt and pepper. Add more water if necessary; the mixture should have the consistency of loose stuffing. Pack the mixture into a shallow pan in a layer no more than ¾ inch high. Bake until the loaf is dry, about 30 minutes. Cool for a few minutes and cut into 2- to 3-inch squares. To complete the protein complementary, serve with rice and/or bulgur.

Complementary protein: soy + peanuts + wheat + rice

Variation: Add this simple mushroom cream sauce for a truly elegant dish.

Mushroom Cream Sauce

2 cups mushrooms, sliced thin

2 tablespoons margarine

1 tablespoon flour

1½ cups low-fat milk

Salt and pepper to taste

Dash of Worcestershire sauce

Sauté mushrooms in margarine until soft. Add flour to coat the mushrooms and stir; cook to toast the flour. Add milk, salt and pepper, and Worcestershire sauce. Stir over heat until sauce thickens.

Complementary protein: wheat + milk

Spinach-Rice Pot

4 servings

I once made this casserole on a TV talk show, and the stage crew loved it. Serve it with a contrasting vegetable, such as sautéed carrots or yellow squash.

2 cups cooked brown rice (