Pasta, Risotto, and Rice (6 page)

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

Using broth is a great way to reduce calories and fat in this sauce, a unique blend of sweet butter and salty Greek olives. You still get a wonderful olive-infused butter sauce and every noodle is smothered; you just need a lot less butter than you think.

12 ounces linguine

1 cup reduced-sodium chicken broth

½ cup pitted kalamata olives, chopped

2 tablespoons unsalted butter

2 tablespoons chopped fresh parsley

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

Meanwhile, combine the broth, olives, and butter in a large saucepan over medium heat. Bring to a simmer and cook for 5 minutes. Stir in the cooked linguine and cook for 1 to 2 minutes to heat through. Remove from the heat and stir in the parsley. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 343
Fat: 13g
Saturated Fat: 4g
Cholesterol: 17mg
Carbohydrate: 50g
Protein: 10g
Fiber: 3g
Sodium: 486mg

Egg Noodles with Bread Crumbs and Parmesan

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

It might seem weird to add bread crumbs to a pasta dish, but the herb-infused, toasted crumbs add a wonderful textural contrast to the tender pasta. I use the seasoned crumbs in this dish, but you can use the plain and add your own dried herbs (thyme, oregano, marjoram).

12 ounces egg noodles

1 tablespoon olive oil

1 cup dry seasoned bread crumbs

1 teaspoon crushed red pepper flakes, or more to taste

¼ cup chopped fresh basil

2 tablespoons grated Parmesan cheese

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

Meanwhile, heat the oil in a large skillet over medium heat. Add the bread crumbs and red pepper flakes and cook for 3 to 4 minutes, stirring frequently, until the bread crumbs begin to brown. Add the cooked egg noodles, basil, and cheese and toss to combine. Remove from the heat and season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 481
Fat: 9g
Saturated Fat: 2g
Cholesterol: 84mg
Carbohydrate: 82g
Protein: 18g
Fiber: 4g
Sodium: 871mg

Orzo Pilaf with Toasted Almonds

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

Pilafs are a great base for adding extra ingredients you have on hand. Dried fruits (such as apricots, cranberries, cherries, and mango) and fresh herbs (such as parsley, basil, dill, and chives) make great additions.

12 ounces orzo

⅓ cup slivered almonds

1 cup reduced-sodium chicken broth

2 tablespoons unsalted butter

2 teaspoons garlic and herb seasoning (preferably salt-free)

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

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

Combine the broth, butter, and seasoning in a large saucepan over medium-high heat. Bring to a simmer. Stir in the cooked orzo and cook for 1 minute to heat through. Remove from the heat and stir in the almonds. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 442
Fat: 13g
Saturated Fat: 4g
Cholesterol: 17mg
Carbohydrate: 66g
Protein: 14g
Fiber: 3g
Sodium: 35mg

Fettuccine Alfredo

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

Even though I use low-fat milk in this dish, the sauce is still rich and creamy thanks to the addition of an egg yolk. Make sure you use a good-quality Parmesan cheese so that you can enjoy a robust Parmesan flavor in the sauce.

12 ounces fettuccine

2 cups low-fat milk

1 large egg yolk

2 teaspoons garlic and herb seasoning (preferably salt-free)

½ cup shredded Parmesan cheese

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

Meanwhile, whisk together the milk, egg, and seasoning in a large saucepan over medium heat. Bring to a simmer. Simmer for 3 to 5 minutes, until the sauce thickens. Stir in the cooked fettuccine and the cheese and cook for 1 to 2 minutes, until the cheese melts. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 358
Fat: 8g
Saturated Fat: 4g
Cholesterol: 71mg
Carbohydrate: 54g
Protein: 19g
Fiber: 2g
Sodium: 451mg

Rigatoni of Sicily with Tarragon Cream and Pecorino

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

Tarragon has a mild anise flavor that works really well in a cream sauce for pasta. A little goes a long way, so stick to 1½ teaspoons for this dish or it will overpower the milk-based sauce. Also, you can reduce calories and fat by using evaporated skim milk instead of low-fat milk.

12 ounces rigatoni

1 tablespoon olive oil

½ cup chopped white onion

1½ teaspoons dried tarragon

2 cups low-fat milk

⅓ cup grated pecorino cheese

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

Meanwhile, heat the oil in a large saucepan over medium heat. Add the onion and cook for 3 minutes, until soft. Add the tarragon and cook for 1 minute, until the tarragon is fragrant. Add the milk and bring to a simmer. Simmer for 5 minutes. Add the cooked rigatoni and cook for 1 to 2 minutes to heat through. Remove from the heat and stir in the cheese. Season to taste with salt and freshly ground black pepper before serving.