Pasta, Risotto, and Rice (3 page)

1 cup thawed frozen green peas

½ cup shredded fontina cheese

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

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the leeks and cook for 3 to 5 minutes, until soft, stirring frequently. Stir in the cooked pasta, peas, and cheese and cook for 1 minute to heat through. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 472
Fat: 13g
Saturated Fat: 4g
Cholesterol: 16mg
Carbohydrate: 73g
Protein: 17g
Fiber: 5g
Sodium: 162mg

Spinach Fettuccine Italiano

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

Look for spinach fettuccine right next to the regular fettuccine in the grocery store. And buy the larger pimento-stuffed olives for a bigger bite of olive and the smaller stuffed olives for a smaller bite. You can also use olives stuffed with garlic or peppers when you want to try something different.

12 ounces spinach fettuccine

1 (15-ounce) can diced tomatoes

½ cup pimento-stuffed olives, halved crosswise

¼ cup drained capers (packed in brine, not salt)

¼ cup chopped fresh basil

Cook the fettuccine according to the package directions. Drain and return the pasta to the pot. Stir in the tomatoes, olives, and capers and set the pan over medium heat. Cook for 2 minutes to heat through, stirring frequently. Remove from the heat, stir in the basil, and season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 357
Fat: 3g
Saturated Fat: 0g
Cholesterol: 0mg
Carbohydrate: 68g
Protein: 13g
Fiber: 10g
Sodium: 893mg

Orzo with Zucchini, Feta, and Oregano

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

The key to this recipe is fresh oregano. If you can’t find fresh oregano or want to make the dish with dried, add dried oregano to the zucchini as it cooks, to better release the flavor from the dried herb.

12 ounces orzo or any small-shape pasta

2 tablespoons garlic-flavored olive oil

1 medium zucchini, diced

1 cup crumbled feta cheese

1 tablespoon chopped fresh oregano

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

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the zucchini and cook for 3 to 5 minutes, until golden brown and tender, stirring frequently. Stir in the cooked pasta and cook for 1 minute to heat through. Remove from heat and stir in the feta and oregano. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 482
Fat: 16g
Saturated Fat: 7g
Cholesterol: 33mg
Carbohydrate: 67g
Protein: 17g
Fiber: 3g
Sodium: 426mg

Penne with Zucchini–Roasted Garlic Sauce

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

For this dish, make sure you sauté the zucchini until it’s nice and golden brown—that way you can bring out the vegetable’s natural sweetness through caramelization. I used penne here, but you can use any small-shape pasta.

12 ounces penne

2 tablespoons garlic-flavored olive oil

2 medium zucchini, chopped

3 tablespoons mashed roasted garlic

1 (15-ounce) can tomato puree

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

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the zucchini and roasted garlic and cook for 3 to 5 minutes, until the zucchini is soft and golden brown. Add the tomato puree and bring to a simmer. Simmer for 5 minutes. Stir in the cooked penne 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: 439
Fat: 9g
Saturated Fat: 1g
Cholesterol: 0mg
Carbohydrate: 77g
Protein: 15g
Fiber: 8g
Sodium: 34mg

Linguine with Roasted Fennel and Chives

Serves 4
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Prep time: 10 minutes
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Cooking time: 15 to 20 minutes

The slight anise/licorice flavor of fennel is great with pasta, and it’s even better when it’s roasted and caramelized.

12 ounces linguine

1 fennel bulb, chopped (reserve the feathery green fronds for garnish,
if desired)

3 tablespoons olive oil

1 teaspoon dried oregano

2 tablespoons chopped fresh chives

Preheat the oven to 400ºF.

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

Meanwhile, place the fennel in a large bowl, add 1 tablespoon of the oil and the oregano, and toss to coat. Spread the fennel on a baking sheet and roast for 15 minutes, until golden brown and soft. Return the cooked pasta to the pan, add the remaining 2 tablespoons of olive oil and the roasted fennel, and set the pan over medium heat. Cook for 1 to 2 minutes to heat through. Remove from the heat and stir in the chives. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 340
Fat: 12g
Saturated Fat: 1g
Cholesterol: 0mg
Carbohydrate: 52g
Protein: 9g
Fiber: 4g
Sodium: 183mg

Pasta Spirals with Red Peppers, Eggplant, and Honey

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

The sweetness of honey is the perfect partner for eggplant, roasted red peppers, and lemony scallions. This is a colorful dish that boasts loads of nutrients and flavor.

12 ounces spiral pasta

2 tablespoons olive oil