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Whole Wheat Penne With Shrimp and Vegetables
The earthy quality of the fall vegetables complement the heartiness of the whole wheat pasta in this dish.
You Will Need
1 pound whole wheat penne pasta
3 tablespoons extra virgin olive oil
2 cloves garlic, minced
1 pound Italian eggplant, cut into 1/2" cubes
3 Roma tomatoes, seeded and chopped
1/2 pound medium shrimp, cleaned and deveined
1/4 cup basil, chopped
What to Do
1. Cook pasta in a large pot of boiling salted water according to package directions, or until al dente.
2. Meanwhile heat olive oil in a large skillet. Sauté garlic for 1 minute, add the eggplant and sauté for 5 minutes or until golden brown. Add chopped tomatoes and sauté an additional 2 minutes. Add the shrimp and cook for an additional 2-3 minutes or until the shrimp turn pink.
3. Drain pasta, reserving 1/2 cup cooking liquid. Add both to the skillet and toss all the ingredients together. Top with fresh chopped basil.
Serves: 4
Per serving: Calories 570, fat 13 g, saturated fat 2 g, cholesterol 85 mg, sodium 95 mg, carbohydrate 91 g, fiber 10 g, sugar 1 g, protein 29 g.
Tandoori Chicken
The traditional Indian tandoori clay oven bakes the spices into the chicken, making it intensely flavorful without a lot of high-calorie sauce. You can easily create a similar version at home.
You Will Need
1- to 3-pound roasting chicken
1/4 cup fresh lemon juice
8 ounces nonfat plain yogurt
2 tablespoons extra virgin olive oil, plus 1 tablespoon
2 large garlic cloves, minced
1 tablespoon gingerroot, minced
2 teaspoons ground cumin
1 teaspoon ground cayenne pepper
2 teaspoons paprika
1 teaspoon sea salt
1/2 teaspoon turmeric
Garnish: cilantro, scallions, lemon wedges, and basmati rice
What to Do
1. Rinse the chicken inside and out. Pat dry. Cut several 1/2-inch-deep slits over the entire surface of the chicken, then cut the chicken into 8 pieces.
2. Mix the next 10 ingredients, reserving 1 tablespoon olive oil, in a large bowl. Add the chicken and toss. Be sure the chicken is well coated with the yogurt marinade. Cover and marinate in the refrigerator for two hours, occasionally turning the chicken.
3. Preheat the oven to 400°F. Brush a baking pan with the remaining tablespoon of olive oil. Arrange chicken, skin side up, and roast for 15 minutes. Turn the chicken and roast for 15 minutes longer. Reduce the oven to 350°F, turn the chicken once more and roast for an additional 15 minutes. Remove the chicken and transfer to a serving platter. Serve with fresh cilantro, grilled scallions, lemon wedges, and basmati rice.
Serves: 4
Per serving: Calories 190, fat 7 g, saturated fat 1 g, cholesterol 65 mg, sodium 380 mg, carbohydrate 4 g, fiber 0 g, sugar 2 g, protein 28 g.
Omelet With Wild Mushrooms
This can be made in the classic style or as a frittata in an individual cast-iron skillet. Great for breakfast or serve with a side salad for a light dinner.
You Will Need
3 large organic eggs, lightly beaten
1 tablespoon extra virgin olive oil
1 small shallot, chopped
1 cup sliced wild mushrooms such as oyster, cremini, blue foot, morel, or enoki
2 tablespoons goat cheese
1 tablespoon chopped herbs, such as thyme, parsley, marjoram
What to Do
1. Heat olive oil in a small cast-iron skillet over medium-high heat.
2. Add the shallot and sauté for 2 minutes until soft.
3. Add the mushrooms and continue to sauté until soft, about 6-8 minutes.
4. Turn the heat down to medium low and pour the eggs over. Let cook for 2 minutes until the edges start to set up.
5. Break up goat cheese and sprinkle it with herbs over the top of the omelet. Cover and let cook for an additional 5 minutes or until the omelet begins to puff and the center is set. Fold over onto serving plate.
Serves: 1
Per serving: Calories 490, fat 34 g, saturated fat 10 g, cholesterol 640 mg, sodium 420 mg, carbohydrate 21 g, fiber 1 g, sugar 7 g, protein 29 g.
Caribbean Fruit Salad
A colorful mix of fresh kiwi, pineapple, papaya, and star fruit topped with toasted coconut and tart honey-lime sauce makes a healthy and satisfying lunch on a hot summer day.
You Will Need
2 medium kiwis, peeled and sliced thin
1 small pineapple, peeled and cut into 1/2-inch cubes
1 small papaya, peeled and cut into 1/2-inch cubes
2 star fruit, sliced thin
Juice and zest of 2 whole limes
2 tablespoons honey
1/4 cup toasted coconut
What to Do
1.Combine the kiwis, pineapple, papaya, and star fruit in a large bowl. In a separate bowl, whisk together the lime juice, zest, and honey. Pour over the fruit and toss well.
2. Serve in individual dishes and sprinkle with the toasted coconut.
Serves: 8
Per serving: Calories 120, fat 3.5 g, saturated fat 3 g, cholesterol 0 mg, sodium 5 mg, carbohydrate 24 g, fiber 3 g, sugar 18 g, protein 1 g.
Vegetable Summer Rolls With Citrus Dipping Sauce
These low-fat rice-paper rolls made popular in Southeast Asia are easy to make.
You Will Need
3 ounces vermicelli rice noodles
3 tablespoons seasoned rice vinegar
2 teaspoons soy sauce
1/2 teaspoon salt
10 eight-inch rice paper sheets
8 ounces firm silken tofu, cubed
1/2 cup cucumber, julienned
1/2 cup carrot, julienned
1/2 cup red pepper, julienned
1 cup cilantro leaves
1/2 cup mint leaves
1/2 cup Thai basil leaves
Dipping Sauce
1/4 cup nam pla, or Thai fish sauce
2 tablespoons fresh lime juice
2 tablespoons fresh orange juice
2 tablespoons gingerroot, minced
1 red-hot chile, minced
What to Do
1. Heat a large pot of water over high heat. Mix the dipping sauce ingredients together and set aside. In a separate pot, cook the rice noodles in boiling water for 3 minutes. Drain, rinse under cold water, and then drain again. Once the noodles are fairly dry, mix in the rice vinegar, soy sauce, and salt.
2. Once the pot of water is steaming, dip a sheet of rice paper into the water until tender, using kitchen tongs. When you remove the rice sheet, be sure to give it a good shake to get rid of the excess water. Spread it out onto a cutting board and fill with a scant 1/2 cup of the noodles, tofu, vegetables, and herbs. Tuck in the short ends and then roll lengthwise. Repeat with the remaining sheets and serve with the dipping sauce.
Serves: 4
Per serving: Calories 150, fat 4.5 g g, saturated fat 1 g, cholesterol 0 mg, sodium 920 mg, carbohydrate 22 g, fiber 1 g, sugar 6 g, protein 6 g.
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