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3 plum tomatoes (about ½ pound), peeled, seeded, and chopped

6 ounces green beans, cut into thirds (about 1½ cups)

½ head cauliflower, cut into florets (about 2 cups)

2 carrots, cut into ½-inch pieces (about ¾ cup)

1 cup cooked or canned chickpeas, drained and rinsed

1½ teaspoons coarse salt

1 cup fresh or frozen peas

2 ounces (about ½ cup) cashews

1. Preheat the oven to 350°F. Combine the saffron and milk in a small bowl; set aside. Place the rice in a medium saucepan with 1½ cups cold water. Bring to a boil over high heat, stir once, then reduce heat to low. Cover and simmer until the rice has absorbed all the water, about 20 minutes.

2. Meanwhile, heat 2 tablespoons oil in a large sauté pan over medium-high heat. Add the onions; cook, stirring, until golden brown and slightly crisp, about 10 minutes. Remove half the onions from the pan, and reserve. Add the remaining tablespoon oil along with the spices, ginger, garlic, and tomatoes. Cook, stirring, until fragrant, about 2 minutes.

3. Pour 1 cup water into the pan; bring to a simmer over medium-low heat. Add the green beans, cauliflower, carrots, chickpeas, and salt; reduce heat to a simmer, and cover the pan. Cook until the vegetables are crisp-tender, about 10 minutes. Add the peas, and cook until bright green, about 2 minutes. Remove the pan from the heat.

4. Place one-third of the rice in a 3½-quart heavy-bottomed casserole or baking dish with a tight-fitting lid. Drizzle half the saffron milk over the rice. Using a slotted spoon, transfer half the vegetable mixture to the casserole, leaving the liquid behind. Place another third of the rice on top; drizzle with the remaining saffron milk. Repeat with the remaining vegetables and rice. Spread the reserved onions over the top; sprinkle with cashews.

5. Cover, and bake until the casserole is heated through and aromatic, about 30 minutes. Remove from the oven; let cool slightly before serving.

FIT TO EAT RECIPE PER SERVING: 430 CALORIES, 14 G FAT, 0 MG CHOLESTEROL, 67 G CARBOHYDRATE, 516 MG SODIUM, 12 G PROTEIN, 8 G FIBER

layered eggplant and polenta casserole

SERVES 6

Look for precooked polenta logs in the refrigerated section of your grocery store. If using fresh plum tomatoes, peel them by scoring an X in the bottom with a paring knife and plunging them into boiling water for several seconds; transfer to an ice-water bath, and let cool. Slip off and discard the peels and seeds.

2 tablespoons extra-virgin olive oil

1 yellow onion, cut into ¼-inch pieces

4 garlic cloves, minced

2 pounds fresh or canned plum tomatoes, peeled and chopped

¼ teaspoon coarse salt

1 tablespoon balsamic vinegar

1 tablespoon roughly chopped fresh oregano

¾ cup loosely packed basil leaves, roughly chopped

Freshly ground pepper

1¼ pounds medium eggplant, sliced into ¼-inch rounds

1 16-ounce log precooked polenta, sliced into ¼-inch rounds

1. Preheat the oven to 400°F, with a rack in the upper third. In a medium saucepan, heat 1 tablespoon oil over medium heat. Add the onion and garlic, and cook, stirring, until soft and lightly golden, about 8 minutes. Add the tomatoes and salt, and cook, stirring occasionally, until the sauce has thickened, about 30 minutes. Stir in the vinegar, oregano, and basil; season with pepper. Remove the sauce from the heat.

2. Meanwhile, heat a large cast-iron skillet or grill pan over medium heat. Lightly brush the eggplant slices with the remaining tablespoon oil. Working in batches, lay the slices in skillet in a single layer; cook until browned and beginning to soften, 2 to 3 minutes per side. Transfer to a plate.

3. Spoon about ½ cup tomato sauce into a 9-inch-square baking dish, spreading to coat evenly. Arrange the eggplant slices snugly in a single layer. Spoon about 1 cup tomato sauce over the eggplant, and arrange the polenta rounds in slightly overlapping slices on top. Repeat with the sauce and another layer of eggplant. Finish by dotting with the remaining tomato sauce.

4. Cover with foil; bake until bubbling and juicy, about 30 minutes. Remove the