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Oil for sautéing

2 cloves garlic, minced

1 onion, chopped

5 to 6 mushrooms, sliced

½ cup zucchini, spinach, or other green vegetable, chopped

1 teaspoon herbs (basil, rosemary, thyme, etc.)

12 ounces tofu

4 ounces grated Muenster or other cheese

One 13-ounce can low-fat evaporated milk

1 egg, beaten

Sesame-Whole Wheat “Pat-In” Pie Crust (this page)

Preheat oven to 350°F. Heat oil and sauté vegetables and herbs until tender. Squeeze tofu with a dry towel to drain off excess moisture and cut in small chunks. Combine tofu, cheese, milk, and egg with sautéed vegetables and pour into pie crust. Bake until browned, about 45 minutes. Let cool slightly before serving.

Complementary protein: soy (tofu) + wheat + milk product

Crusty Corn-Bean Pie

4 to 6 servings

Oil for sautéing

1 onion, chopped

1 carrot, chopped

3 stalks celery, chopped

3 cups cooked kidney beans (1 cup uncooked, or use one 20-ounce can)

Pinch cayenne pepper

1 teaspoon ground cumin

1 tablespoon soy sauce Quick Cornmeal Crust (this page)

1/3 cup or more grated sharp cheese

Preheat oven to 350°F. Heat oil and briefly sauté onion, carrot, and celery. Combine with beans, cayenne pepper, cumin, and soy sauce. Adjust seasoning to taste and turn into pie crust. Bake about 25 minutes, remove from oven and sprinkle with cheese, and bake 5 minutes more.

Complementary protein: beans + corn + milk product

Garden Vegetable Pie

6 servings

This is a beautiful dish that can be different every time, depending on what vegetables you have on hand.

2 tablespoons margarine or oil

¼ pound mushrooms, sliced

3 tablespoons whole wheat flour

1 cup low-fat milk

¼ pound grated cheese (optional)

1 teaspoon dry mustard (optional) Salt and pepper to taste

Parsley and other herbs (tarragon, thyme, rosemary, etc.) to taste

4 cups lightly steamed or sautéed (not mushy) vegetables—carrots, cauliflower, broccoli, etc.

Sesame-Whole Wheat “Pat-In” Crust or Parmesan Rice Crust (this page), baked for 10 minutes

Topping: 2 tablespoons ground toasted sesame seeds

Preheat oven to 350°F. Heat margarine or oil and sauté mushrooms. Add flour and sauté, stirring, until browned. Gradually add milk and cook until sauce thickens. Add cheese, mustard, salt and pepper, and herbs. Put cooked vegetables in the pie crust and pour sauce over them. Bake just until vegetables are heated through and sauce bubbles. Sprinkle on topping.

Complementary protein: wheat + milk

5.

The Universal Favorite: The Sandwich

Tostadas

Middle Eastern Tacos

* Tortillas Verdes

* Terry’s Takeout Tofu

American Variations

Instant Pizza Miniatures

* New recipe.

IT SEEMS THAT every culture faced with the question “What’s for supper?” has come up with at least one similar answer: a round flatbread, be it corn or wheat, fried or baked, that can be filled in any number of delicious ways—or eaten plain as bread. In Mexico they call it the “tortilla,” in India the “chapati,” and in the Middle East the “pita.” In my house it’s known humbly as a filled sandwich. Since we are lucky enough to live in an area where we can get both tortillas and pita (even delicious whole wheat pita with sesame seeds!), we keep them on hand always for some of our favorite meals.

Here are filled sandwich recipes that are American takeoffs on traditional dishes. They make great buffet dinners because guests enjoy assembling their own.

In addition to sandwiches using tortillas or pita, I’ve included two other quick family favorites.

Tostadas

6 servings

This dinner makes a festive and delicious community meal.

Oil for frying

5 cups cooked or canned pinto beans (2 cups uncooked), cooked until quite soft

Salt to taste

1 dozen corn tortillas

Garnishes:

½ pound Monterey jack or cheddar cheese, grated

½ head lettuce, shredded

1 to 2 tomatoes, chopped

1 onion, finely chopped

1 can green chili sauce or taco sauce

1 cup yogurt (optional but good!)

In a deep, heavy skillet, heat enough oil to