Pasta, Risotto, and Rice (12 page)

½ cup crumbled herbed goat cheese

2 tablespoons chopped fresh chives

Cook the pasta according to the package directions. Drain and return the pasta to the pan. Add the oil and tomatoes and set the pan over medium heat. Cook for 1 to 2 minutes to heat through. Remove from the heat and stir in the goat cheese and chives. Season to taste with salt and freshly ground black pepper before serving warm or chilled.

Nutrients per serving:

Calories: 393
Fat: 10g
Saturated Fat: 2g
Cholesterol: 4mg
Carbohydrate: 62g
Protein: 13g
Fiber: 3g
Sodium: 75mg

Cellophane Noodles with Shredded Carrots and Zucchini

Serves 4
■
Prep time: 10 minutes
■
Cooking time: 10 minutes

Cellophane (mung bean) noodles don’t need boiling water to tenderize; they just need to soak in hot water for 10 minutes. That makes prep work and cleanup a breeze. The noodles are sold next to the other Asian noodles in the grocery store.

8 ounces cellophane noodles

1 tablespoon olive oil

2 cups shredded carrots

1 medium zucchini, shredded

3 tablespoons reduced-sodium soy sauce

2 tablespoons chopped fresh cilantro

Place the noodles in a large bowl and pour over enough hot water to cover by about 1 inch (water can be from the tap, just as hot as you can get it). Let stand for 10 minutes.

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the carrots and zucchini and cook for 3 to 5 minutes, until the vegetables are soft and golden brown. Drain the noodles and add them to the pan along with the soy sauce. Cook for 1 to 2 minutes to heat through. Remove from the heat and stir in the cilantro. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 266
Fat: 4g
Saturated Fat: 0g
Cholesterol: 0mg
Carbohydrate: 56g
Protein: 2g
Fiber: 2g
Sodium: 421mg

Puglia Pasta with Anchovies

Serves 4
■
Prep time: 10 minutes
■
Cooking time: 10 to 15 minutes

Anchovies add tons of flavor, and a little goes a long way—that’s why I only call for six fillets in this dish. If you adore the fish, by all means add more! You can even arrange whole fillets over the finished plate just before serving. Also, if you want to add a vegetable to the dish, I like to partner broccoli rabe with the ingredients in this meal.

12 ounces spiral pasta, such as fusilli or rotelle

2 teaspoons olive oil

3 cloves garlic, minced

6 anchovy fillets, minced

1 teaspoon crushed red pepper flakes, or more to taste

1½ cups reduced-sodium chicken broth

Cook the pasta according to the package directions. Drain and keep warm.

Meanwhile, heat the oil in a large skillet over medium heat. Add the garlic and cook for 2 minutes, until soft. Add the anchovies and cook for 2 minutes. Add the red pepper flakes and stir to coat. Add the chicken broth and bring to a simmer. Simmer for 2 minutes. Add the cooked pasta and cook for 1 to 2 minutes to heat through. Remove from the heat and season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 354
Fat: 5g
Saturated Fat: 1g
Cholesterol: 7mg
Carbohydrate: 63g
Protein: 14g
Fiber: 3g
Sodium: 265mg

Spaghetti with Sardines and Grape Tomatoes

Serves 4
■
Prep time: 10 minutes
■
Cooking time: 15 minutes

Sardines have quite a robust flavor, so if you’re not wild about them, you may substitute oil-packed light tuna (well drained), canned whole baby clams, or canned salmon.

12 ounces spaghetti

1 tablespoon olive oil

3 cloves garlic, minced

3 cups grape tomatoes, halved

3½ ounces oil-packed skinless, boneless sardines, cut into 1-inch pieces

¼ cup chopped fresh parsley

Cook the spaghetti according to the package directions. Drain and keep warm.

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the garlic and cook for 2 minutes, until soft. Add the tomatoes and sardines and cook for 3 to 5 minutes, until the tomatoes begin to break down, stirring frequently. Stir in the cooked spaghetti and toss to combine and heat through. Remove from the heat, stir in the parsley, and season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 425
Fat: 8g
Saturated Fat: 1g
Cholesterol: 35mg
Carbohydrate: 70g
Protein: 18g
Fiber: 3g
Sodium: 144mg

Orzo with Herbed Turkey, Sage, and Pears