Cilantro

Can be prepared in 45 minutes or less.

Here's an easy spice rub that adds lots of flavor but not fat. It's also great with salmon or fresh tuna steaks.

Can be prepared in 45 minutes or less.

The seafood is cooked in lime juice and fish sauce, making this oil-free salad perfect for a low-fat lunch.

Sliced avocado and purchased salsa are great additions to this Tex-Mex entrée. Let guests assemble their own tacos.

(From Chris Schlesinger and John Willoughby, License to Grill, Morrow, 1997) Tommy who? Chris and John explain: "This classic Latin American dish is that rare bird, a completely healthful vegetarian meal that appeals to the taste buds of teenagers. Or at least it appeals to the buds of Tommy, a teenager who lives in the apartment above one of us and is the nephew of the other one. Tommy prefers his rice and beans cooked separately, rather than together, and likes lots of garlic and only a few bell peppers in the mix; so that's how we make it here. For some reason, it has almost as high an appeal rating as pizza and chips, those quintessential meatless teenage favorites."

As any southerner will tell you, eating black-eyed peas at New Year's will ensure good luck. For a simpler (and meatless) version of this hors d'oeuvre, omit the pork and serve these tender little cakes topped with just the red pepper mayo.

At the end of the century, vegetarian cooking gained wide acceptance-and became sophisticated. Wraps (basically burritos) were a hot fast food; everything from Thai chicken to ahi tuna got "wrapped" in flour tortillas or flatbread. The two trends pair up in this terrific dish. To make these even more like burritos, add one 15- to 16-ounce can of drained black beans to the filling.

Dr. James Henry Salisbury might have been the first of the protein-diet doctors, proclaiming in 1888 that humankind's maladies were caused by too much starchy food. His solution? Chopped lean meat, or hamburger steak. To hide the "liver-y" taste of hamburger, he recommended adding horseradish, mustard or Worcestershire sauce. By the 1900s, Salisbury steak was a staple menu item, often served with mushroom gravy or smothered in onions. This version, inspired by today’s southwestern cooking, has terrific flavor.

María A. Alvarado-Gómez of Erie, Pennsylvania, writes: "I came to the United States as an exchange student, after spending the first 18 years of my life in Mérida, Yucatán. On school vacations I would go home and cook with my mother and sisters so that I wouldn't lose my touch. My mother was a skilled cook, and I was lucky to have learned at her side. Her food was so popular in our neighborhood that she sold portions of our daily meals to other families. With nine well-fed kids, she said we were her best advertisement. "I still take great pride in the food of my homeland. Yucatecan cuisine is known for its Mayan influence, and the essential ingredients we use — limes, spices, avocados, tomatoes, peppers — make for wonderful flavors. Now that ground spices are readily available and vegetables can be quickly chopped in a food processor, preparing traditional Mexican dishes is easier than ever." Fresh and lively, like a cooked ceviche.

You might have to grill these in batches.

A one-pot Moroccan meal from Lotfi's in New York. Serve the stew with couscous or flat bread.

Sofrito is a sautéed vegetable mixture used as a seasoning in Spain, Italy and Latin America. This recipe can be prepared in 45 minutes or less.

Active time: 50 min Start to finish: 50 min

This slightly spicy side dish is excellent with grilled meat or chicken.