Whole Wheat Pasta with Cauliflower, Walnuts and Ricotta Salata
One of the loveliest things about this recipe–and there are many, in my mind–is the way the recipe is laid out. It is as if Alice Waters in the kitchen with you, telling you that you can just chop all that while the water boils and really explaining the central tenet of this recipe: cauliflower that is cooked to a crunch, not steamed and for heaven’s sake, not boiled. She also thinks you should have this with a crisp white wine–for real!
2 heads cauliflower
1 medium onion
4 cloves garlic
1 pound whole-wheat pasta
Extra-virgin olive oil
Salt and pepper
1 pinch red pepper flakes
White wine vinegar
1/2 cup toasted walnuts
4 ounces ricotta salata or feta cheese
Put a large pot of water on to boil. Cut the cauliflower into small flowerets. Peel the onion and slice it very thin. Peel and finely chop the garlic. Put the pasta on to cook.
Saute the cauliflower in olive oil in a large saute pan. When the cauliflower begins to soften, season with salt and pepper and add the sliced onion and red pepper flakes. Saute over medium to high heat until the vegetables are brown and tender. The cauliflower should still be slightly crunchy and should not taste steamed. Add the garlic and remove from the heat, tossing and stirring so the garlic doesn’t burn; if it starts to brown, add a splash of water. Add a few drops each of vinegar and lemon juice and the toasted walnuts Taste and correct the seasoning. When the pasta is done, drain and add to the cauliflower, adding enough extra-virgin olive oil to coat the pasta thoroughly, toss together and serve, with the cheese crumbled over the dish.
Recipe courtesy of:
Fatfree Vegan Kitchen
Korean Noodle Stir-fry
To my taste, this dish is fairly mild, so if you want more spiciness, be sure to have some extra gochujang available to add to taste at the table.
4 ounces buckwheat soba (one bundle, broken in half)
8 ounces firm tofu, cut into bite-sized cubes
1 tablespoon low-sodium soy sauce mixed with 2 tablespoons water
1/8 teaspoon sesame oil
2 medium yellow squash, halved lengthwise and sliced 1/8-inch thick
1/2 onion, cut into thin wedges
4 cups bok choy (3-4 baby bok choys), sliced thin
1 teaspoon garlic, minced
1 cup mung bean sprouts
1 1/2 tablespoons gochujang
3 tablespoons water
1/2 teaspoon agave nectar or splenda
1/8 teaspoon sesame oil
Put a large pot of water on to boil. Add the soba and cook according to package directions. Drain and rinse briefly with cold water. Set aside.
While the pasta is cooking, prepare the tofu and vegetables. Spray a large non-stick skillet or wok with oil and heat it over a medium-high burner. Once it's hot, add the tofu in a single layer. Cook until light brown on the bottom, and add the soy sauce/water mixture and the 1/8 teaspoon sesame oil. Turn the tofu cubes over and cook until liquid has boiled off. Remove from the pan and set aside.
Add the squash and onion to the skillet and stir-fry until the squash is just beginning to get tender. Add the bok choy, garlic, and 2 tablespoons of water, stir well, and cover. Cook until bok choy is wilted but still bright green, just a couple of minutes. Add the bean sprouts and cook, covered, one more minute.
In a small bowl, mix the gochujang, water, sugar, and sesame oil. Add it to the vegetables and stir well to coat.
Add the tofu and pasta to the vegetables, and toss well to distribute evenly. Cook until heated through.
Serve with additional gochujang, which can be thinned with water and a splash of sesame oil.
Makes 2 large servings. Per serving: 386 Calories (kcal); 9g Total Fat; (18% calories from fat); 26g Protein; 59g Carbohydrate; 0mg Cholesterol; 1372mg Sodium; 6g Fiber. 8 Weight Watchers points.
SESAME PEANUT NOODLES
Serves -6 8
1 tablespoon sesame oil
1 tablespoon garlic-infused oil
1 tablespoon soy sauce
2 tablespoons asian chili sauce
1/3 cup smooth peanut butter
2 tablespoons lime juice
FOR THE SALAD:
1-1/4 pounds cooked ww noodles,
2 cups bean sprouts, rinsed
1-1/2 cups snow peas, whole or cut in half or strips
1 red pepper, seeded and cut into small strips
2-4 scallions, finely sliced
1/2 cup sliced radishes
1/4 cup sesame seeds (You could substitute chopped peanuts)
1/4 heaping cup chopped fresh cilantro
Whisk together all the dressing ingredients in a bowl or small pitcher.
Put the noodles, bean sprouts, snow peas, radishes, sliced red pepper and scallions into a bowl.
Pour over the dressing and mix thoroughly to coat everything well. Sprinkle with the sesame seeds and cilantro.
HABEEB SALLOUMS'S CHICKPEAS WITH MACARONI
Like many Middle Eastern pasta dishes, this recipe utilizes an unusual cooking method-- you just chuck the raw pasta into the dish with some extra liquid. It really works! From "Arab Cooking on a Saskatchewan Homestead: recipes and Recollections" by Habeeb Salloum.
2 Tbs olive oil
2 medium onions, minced
3 cloves garlic, crushed or minced
1/4 cup chopped fresh cilantro (I had only dried, so I used 1 Tbs.)
1 small hot pepper, minced (I had only dried so I used 1 small one, crushed)
2 cups tomatoes, chopped (he specified stewed, but I used canned, diced, with juice)
2 cups well-cooked chickpeas
1 1/2 cups raw ww macaroni (I used small shell pasta)
1 cup water
1 tsp salt
1/2 tsp pepper (black, freshly-ground)
1/2 tsp ground allspice
1/2 tsp ground cumin
Preheat the oven to 350 degrees F.
Heat the oil in a large skillet and saute the onions and garlic in it over medium heat until they begin to brown. Stir in the cilantro and hot pepper and saute a few minutes more.
Mix in the remaining ingredients, mix well, and scoop into a 2 qt. oiled casserole dish. Cover and bake for 1 hour.
Nutrition (per serving): 267.7 calories; 21% calories from fat; 6.6g total fat; 0.0mg cholesterol; 512.7mg sodium; 539.5mg potassium; 45.8g carbohydrates; 8.4g fiber; 8.0g sugar; 37.4g net carbs; 10.1g protein; 5.1 points.
Rigatoni With Turkey Sausage and Mozzarella
Makes 4 (2-cup) servings
You can use sweet or hot Italian turkey sausage for this dish — either one blends perfectly with the pasta sauce and fresh basil.
Prep time: 5 minutes
Start to finish: 20 minutes
8 ounces spelt or whole-wheat rigatoni or penne
3/4 pound reduced-fat sweet or hot Italian turkey sausage
3 cups low-sugar pasta sauce
4 ounces shredded part-skim mozzarella cheese (1 cup)
1/2 cup chopped fresh basil
Salt and freshly ground black pepper
1. Cook pasta according to package directions. Drain and set aside.
2. While pasta is cooking, heat a large nonstick skillet over medium heat. Add sausage and cook, turning often, until no longer pink inside, about 15 minutes. Transfer sausage to a cutting board and slice diagonally into 1/4-inch-thick pieces.
3. Heat pasta sauce over medium heat until hot.
4. Place pasta, sausage, sauce, cheese, and basil in a large bowl and toss to combine. Season with salt and pepper and serve hot.
Scallop & Artichoke Pasta
10 oz frozen artichoke hearts, defrosted
3 cloves garlic, minced
1 small onion, diced
1 lb small scallops
1/2 cup toasted ww bread crumbs
1/3 cup grated Parmesan
3 tablespoons olive oil
1 teaspoon lemon zest
juice of one lemon
handful fresh parsley, chopped
12 oz hot ww pasta*
In a large skillet, heat the oil. Add the garlic and onion. Saute until just fragrant. Add the scallops, artichokes and lemon juice and cook until the scallops are almost opaque. Add the zest and parsley. Cook 1 minute. Remove from heat and toss with the bread crumbs, cheese and pasta. Serve hot.
Broccoli with Caramelized Pearl Onions Pasta
2 heads broccoli, cut into florets
3 cloves garlic, chopped
8 oz pearl onions*
8 oz crimini mushrooms, sliced
3 tablespoons olive oil
1 tablespoon red pepper flakes
to serve: 14-16 oz hot short ww pasta (like penne)
parmesan cheese (optional)
Heat oil in a large pan and add the garlic, red pepper, salt, pepper and pearl onions. Saute until the onions are starting to caramelize, then saute in the mushrooms for about 1 minute. Add broccoli and cook until almost tender, about 6 minutes, stirring occasionally. Toss with pasta.
*I don't normally use frozen onions but the thought of peeling dozens of pearl onions repells me. The frozen ones work just as well in this dish, I just defrosted them about halfway before cooking.
Baked Spaghetti Romanoff
3 cups cooked, w spaghetti, hot
1 cup fat-free cottage cheese
1 cup plain ff yogurt
1 clove garlic, minced (or 1/8 teaspoon dried)
2 tablespoons chopped onions (or 2 teaspoons dried)
1 teaspoon Worcestershire sauce
1/2 teaspoon salt
Dash Tabasco sauce
3 tablespoons shredded, grated extra-sharp Romano cheese
2 tablespoons ww bread crumbs
1/4 to 1/2 cup shredded cheddar cheese
Preheat oven to 350-degrees F and lightly oil a casserole dish.
Combine hot spaghetti in a casserole with remaining ingredients except bread crumbs and cheddar cheese. Sprinkle top with bread crumbs and bake 30 to 35 minutes. Sprinkle casserole with cheddar and bake for another 5 minutes or until melted.
Fettuccine with Rainbow Chard and White Beans
12 ounces ounces whole-wheat fettuccine
2 teaspoons olive oil
2 cloves garlic, sliced
1 pint cherry or grape tomatoes, quartered
2 bunches rainbow or red and green Swiss chard, stems and leaves separated and cut crosswise into 1-inch pieces
1 15.5-ounce can cannellini beans, drained and rinsed
1/4 teaspoon crushed red pepper flakes
1/4 cup grated Parmesan
Cook the pasta according to package directions.
Heat the oil in a large saucepan over medium heat. Add the garlic and cook, stirring, for 1 minute. Add the tomatoes and cook until they begin to break down and release their juices, about 2 minutes. Stir in the chard stems and cook until softened, about 3 minutes. Add the chard leaves, cannellini beans, 1/2 teaspoon salt, and the red pepper and cook, stirring, until the chard leaves are tender, 3 to 5 minutes.
Divide the cooked pasta among individual bowls and top with the chard mixture and Parmesan.
Yield: Makes 4 servings
CALORIES 458 (10% from fat); FAT 5g (sat 0g); SUGAR 2g; PROTEIN 29g; CHOLESTEROL 5mg; SODIUM 881mg; FIBER 21g; CARBOHYDRATE 86g
PASTA WITH SLOW-SIMMERED LEEKS AND PROSCIUTTO, adapted from Jamie Oliver
4 tablespoons olive oil
2 cloves garlic, fine diced
3 sprigs fresh thyme, chopped
3 fat white leeks, root and green parts removed, washed and sliced thin (if the leeks are slender, use 5)
7 slices prosciutto (can sub canadian bacon/ham)
1/2 pound wild mushrooms (whatever is within reach for you)
1/2 teaspoon each kosher salt and cracked black pepper
2 cups cooked ww pasta
1 large ball fresh mozzarella
1 tablespoon balsamic vinegar
Simmering the leeks. Bring 2 tablespoons of the olive oil to medium-high heat in a large skillet. Add the garlic cloves to the oil and sauté until you can smell the garlic perfume. (Be sure not to burn the garlic.) Add the thyme and cook until the herb releases its smell. Toss in the sliced leeks and stir for a few moments, until all of the slices are coated with the garlicky, herby fat. Turn down the heat to simmer. Cover the leeks entirely with all the slices of prosciutto, making sure that no steam is evaporating by the end of the process. Cover the skillet with a lid and allow the leeks to simmer for 30 minutes.
Sautéing the mushrooms. In a different pan, bring the remaining 2 tablespoons of olive oil to heat. Add the mushrooms to the pan. Stir and cook them until they have shrunk and released their juices. Set the mushrooms aside.
Preparing the pasta. Take the pan with the leeks off the heat. Remove the prosciutto from the top of the leeks. Set those pieces aside and slice them into slivers. Put the cooked pasta into a bowl. Add the sautéed mushrooms and the caramelized leeks. Season with salt and pepper (remember that the prosciutto is salty, so you might want to go light on this one).
Divide the pasta into two plates. Top with slices of fresh prosciutto. Drizzle with the balsamic vinegar. Settle slivers of prosciutto on top of the pasta. Serve immediately.
Penne with Caramelized Cauliflower
30 min or less
Vegan if use vegan cheese
4tbsp olive oil, divided, plus more for greasing baking sheet
1 small cauliflower (1 lb), cut into 1/4 inch slices
1 cup fresh parsley leaves
1 tbsp grated lemon zest
1 tbsp capers, rinsed and drained
1 lb ww penne rigate
1/2 tsp red pepper flakes
Grated vegan parmesan cheese for garnish, optional
Place oven rack in highest position, and preheat oven to 475. Bring pot of salted water to a boil. Grease baking sheet with olive oil. Toss cauliflower with 2 tbsp olive oil on prepared baking sheet. Season with salt and pepper, and spread in single layer. Roast 18 minutes, or until cauliflower pieces are browned.
Meanwhile pulse parsley, lemon zest, and remaining 2 tbsp oil in food processor until chunky sauce forms. Add capers, and pulse until capers are coarsely chopped.
Cook penne in boiling water 11 minutes or until al dente. Drain, and reserve 1/2 cup cooking water. Toss pasta with cauliflower, parsley sauce, and red pepper flakes in a large serving bowl, adding reserved cooking water if sauce seems too thick. Sprinkle with parmesan cheese if desired
447 cal, 13g prot, 17g total fat, 3g sat fat, 59g carb, 4 gm chol, 212 mg sod, 3 g fiber, 5 g sugar
Red Curry Peanut Noodles
Total 25 minutes
3/4 pound ww spaghetti
1/2 cup smooth peanut butter
1 1/2 tbsp fresh lime juice
1 tbsp red curry paste
1/3 cup low sodium broth
1/4 cup plus 2 tbsp packed cilantro leaves
1 cup mung bean sprouts (2 1/2 ounces)
2 scallions, white and green parts quartered and thinly sliced lengthwise
1 carrot, coarsely grated
1/3 cup salted, roasted peanuts, coarsely chopped
Lime wedges, for serving
In a large pot of boiling salted water, cook the spaghetti until it is al dente. Drain the spaghetti and rinse under cold water until cool. Drain very well.
Meanwhile, in a food processor, combine the peanut butter with the lime juice, red curry paste, stock and 1/4 cuup of the cilantro and puree. Season the sauce with salt.
In a large bowl, toss the spaghetti with the peanut sauce, bean sprouts, scallions and carrot until well coated. Season with salt. Transfer to bowls and sprinkle with the remaining cilantro leaves and the peanuts. Serve with lime wedges.
Penne-Wise Pumpkin Pasta
from Rachael Ray and 30 Minute Meals
1 pound whole-wheat penne
2 tablespoons extra-virgin olive oil
3 shallots, finely chopped
3 to 4 cloves garlic, grated
2 cups chicken stock
1 (15-ounce) can pumpkin puree
1/2 cup cream (sub in fat free evap milk)
1 teaspoon hot sauce, to taste
Freshly grated nutmeg, to taste
2 pinches ground cinnamon
Salt and black pepper
7 to 8 leaves fresh sage, thinly sliced plus more, for garnish
Heat water for pasta, salt it and cook penne to al dente.
Heat the oil, 2 turns of the pan, over medium heat. Add shallots and garlic to the pan, saute 3 minutes. Stir in chicken stock and combine with pumpkin, stir in cream then season sauce with hot sauce, nutmeg, cinnamon, salt and pepper. Reduce heat to medium low and simmer 5 to 6 minutes more to thicken. Stir in sage, toss with pasta with grated cheese, to taste.
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
Kierae - happily maintaining since 1/2009
Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network www.myfitnesspal.com/food/diary/Kier
| current weight: 146.0