Pasta, Risotto, and Rice (5 page)

Serves 6
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Prep time: 10 minutes
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Cooking time: 10 minutes

This dish can be served warm or chilled, making it ideal for taking it on the go. And you can swap in fresh mozzarella cheese for a creamier addition to the dish. When I tested this recipe, I found toasted pine nuts at the grocery store, so look for those and skip the toasting step! I also used grape tomatoes because they looked fresher than the cherry tomatoes that day.

12 ounces fusilli or any spiral pasta

¼ cup pine nuts

1 tablespoon olive oil

2 cups halved cherry tomatoes

½ cup prepared basil pesto

4 ounces part-skim mozzarella cheese, diced

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

Meanwhile, place the pine nuts in a small, dry skillet and set the pan over medium heat. Cook for 3 to 5 minutes, until the nuts are golden brown, shaking the pan frequently.

Heat the oil in a large skillet over medium heat. Add the cherry tomatoes and cook for 3 to 5 minutes, until the tomatoes just start to break down. Fold in the cooked pasta and pesto 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. Transfer the pasta to a serving bowl and top with the toasted pine nuts and diced mozzarella cheese.

Nutrients per serving:

Calories: 402
Fat: 17g
Saturated Fat: 5g
Cholesterol: 16mg
Carbohydrate: 46g
Protein: 18g
Fiber: 3g
Sodium: 248mg

Linguine with Artichokes and Sun-Dried Tomatoes

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

I love marinated artichoke hearts because the flavors in the marinade really infuse into the tender hearts (and that flavor ultimately goes into whatever dish you’re adding the artichokes to). In this dish, I couple the tangy hearts with sweet sun-dried tomatoes. Feel free to top the dish with freshly grated Parmesan cheese just before serving.

12 ounces linguine

1 tablespoon olive oil

¼ cup chopped shallots

1 cup reduced-sodium chicken broth

1 cup quartered marinated artichoke hearts

½ cup diced oil-packed sun-dried tomatoes

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

Meanwhile, heat the oil in a large skillet over medium heat. Add the shallots and cook for 2 minutes, until soft. Add the broth, artichoke hearts, and sun-dried tomatoes and bring to a simmer. Add the cooked linguine and cook for 1 to 2 minutes to heat through. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 337
Fat: 10g
Saturated Fat: 1g
Cholesterol: 1mg
Carbohydrate: 55g
Protein: 11g
Fiber: 5g
Sodium: 389mg

Spaghetti Aglio with Almonds and Olives

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

Almonds give this garlicky pasta dish a nice crunch, and the olives add a wonderful salty note. You can also sprinkle crumbled feta cheese over the dish just before serving.

12 ounces spaghetti

1 tablespoon olive oil

⅓ cup slivered almonds

4 cloves garlic, minced

1½ cups reduced-sodium chicken broth

½ cup pitted kalamata olives, halved

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

Meanwhile, heat the oil in a large skillet over medium heat. Add the almonds and garlic and cook for 2 minutes, until the almonds are golden brown and the garlic is soft, stirring frequently. Add the broth and olives and bring to a simmer. Add the cooked spaghetti 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: 469
Fat: 15g
Saturated Fat: 2g
Cholesterol: 1mg
Carbohydrate: 69g
Protein: 15g
Fiber: 3g
Sodium: 279mg

Bow Ties with Basil Butter Sauce

Serves 4
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Prep time: 5 to 10 minutes
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Cooking time: 15 minutes

It’s important that you use fresh basil for the sauce in this recipe. Dried basil won’t impart the same fresh flavor to the butter-broth mixture. If you want, you can top the dish with freshly grated Parmesan cheese before serving.

12 ounces bow tie pasta (farfalle)

1 cup reduced-sodium chicken broth

½ cup chopped fresh basil

2 tablespoons unsalted butter

2 teaspoons Italian seasoning (preferably salt-free)

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

Meanwhile, combine the broth, basil, butter, and seasoning in a large saucepan over medium heat. Bring to a simmer and cook for 5 minutes. Add the cooked pasta and cook for 1 to 2 minutes to heat through. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 365
Fat: 8g
Saturated Fat: 4g
Cholesterol: 17mg
Carbohydrate: 63g
Protein: 12g
Fiber: 3g
Sodium: 32mg

Penne with Creamy Vodka Sauce

Serves 4
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Prep time: 5 minutes
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Cooking time: 10 to 15 minutes

Vodka cream sauce is a classic sauce for pasta, and even though the dish contains heavy cream, it’s still a healthy option (there’s only ½ cup for 4 servings). For an even lighter version, substitute half-and-half or evaporated skim milk.

12 ounces penne or any tube-shaped pasta

1 (15-ounce) can tomato sauce

¼ cup vodka

½ cup heavy cream

¼ cup grated pecorino Romano or Parmesan cheese

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

Meanwhile, combine the tomato sauce and vodka in a large saucepan over medium heat. Bring to a simmer and cook for 5 minutes. Decrease the heat to low and stir in the cream. Simmer for 1 minute to heat through. Add the cooked penne and the cheese and cook for 1 minute to heat through. Remove from the heat and season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 496
Fat: 15g
Saturated Fat: 8g
Cholesterol: 47mg
Carbohydrate: 71g
Protein: 15g
Fiber: 4g
Sodium: 734mg

Linguine with Olive Butter