Dietitian shares recipes and tips for cooking during Lent

Today marks the beginning of Lent. During this season of 40 days, many families will abstain from eating meat on Fridays, as part of their religion. I also know of those who will have a light, meatless meal another day of the week as well, and donate the money they would have spent on meat to those who don't have enough to eat.

Whether you abstain from meat for religious reasons or because you just want to eat a little healthier, we have several recipes to share over the next two weeks, courtesy of Rhianna Cenci, retail dietitian at the ShopRite of Brodheadsville.

Cenci has even provided some ideas for cooking without a recipe, to help when time may be short and you're looking for something super simple.

Quick ideas for cooking without a recipe

• Southwestern Stuffed Peppers: Mix together quinoa (or brown rice or another whole grain), black beans, corn, diced tomatoes, and some reduced-fat shredded cheese, then stuff into red or green bell peppers and bake in the oven.

• Soups: Low-sodium vegetable stock, any cut vegetables in the fridge (try carrots, red peppers, celery, onions, green beans, etc.), and add lentils or beans for a plant protein that can actually help lower cholesterol!

Lightly cook the cut vegetables in the bottom of a pot with about 1 tablespoon of oil, then add the broth and lentils/beans. Bring to a boil, then let simmer until tender. Make a big batch of soup, freeze in individual portions, and thaw to eat whenever your heart desires.

• Salads: Make a nice hearty salad by using dark, leafy greens with lots of fresh cut veggies and reduced-fat shredded cheese. Add chickpeas for a delicious plant protein, or sprinkle on some sunflower seeds, sliced almonds, or chopped walnuts. Add some quinoa or whole grain pasta to your salad for even more added fiber. Experiment with your salads, there are no rules!

• B.L.T. sandwich (without the B!): Try an avocado, lettuce, tomato sandwich on whole grain bread with a slice of cheese.

• Tuna salad: Make tuna salad with 1 tablespoon of light mayonnaise and some plain, fat-free Greek yogurt for moisture, then add diced celery. Eat in a sandwich with lettuce and tomato, or place a slice of cheese on top and put in the oven for a delicious tuna melt.

Grilled Broccoli-Sesame Noodles

Serves 4

Prep Time: 15 minutes*

Cook Time: 15 minutes

One-quarter cup low-sodium soy sauce

2 tablespoons fresh lime juice

4 teaspoons dark sesame oil, divided

4 teaspoons minced fresh garlic, divided

1 pound broccoli, cut into bite-size pieces

One-half large red bell pepper, seeded and cut into 1-inch pieces

2 tablespoons light brown sugar

1 teaspoon peeled, minced ginger root (optional)

8 ounces soba noodles or whole-wheat spaghetti, cooked according to package directions

Three-quarter cup sliced green onions

1-and-one-half teaspoons sesame seeds

Preheat grill to high (400 F to 450 F). For the marinade, in a large resealable plastic bag combine soy sauce, lime juice, 2 teaspoons of the sesame oil, and 3 teaspoons of the garlic.

Add broccoli; seal bag and turn to coat. Let stand 10 minutes.

Using a slotted spoon, transfer broccoli to a grill basket; reserve marinade. Place basket on grill. Grill, covered, 10 minutes, turning occasionally.

Meanwhile, add bell pepper to marinade; seal bag and turn to coat.

Using a slotted spoon, transfer bell pepper to grill basket; reserve marinade. Grill 5 minutes or until vegetables are crisp-tender.

Pour reserved marinade into a large bowl. Stir in sugar, remaining 2 teaspoons sesame oil, remaining 1 teaspoon garlic and (if desired) ginger.

Add grilled vegetables, noodles and green onions; toss to combine. Sprinkle with sesame seeds just before serving. Serve warm or chilled.

Per Serving: 315 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 425mg sodium, 57g carbohydrate, 6g fiber, 11g protein.

*10 minutes stand time extra

Make it a meal: Serve with grilled red potatoes and fresh pineapple slices.