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Linguine with Easy Meat Sauce

Linguine with Easy Meat Sauce

Servings

4 servings

Calories

296 calories per serving

Ingredients

• 1 (9-ounce) package fresh linguine
• 1/2 pound extra-lean ground beef
• 1/2 cup pre-chopped onion
• 1 tablespoon minced fresh garlic
• 1 teaspoon dried oregano
• 1/4 teaspoon salt
• 3 tablespoons tomato paste
• 1 (14.5-ounce) can diced tomatoes, un-drained
• 1/4 cup (1 ounce) shaved Parmigiano-Reggiano cheese
• 1 tablespoon fresh flat-leaf parsley leaves

Preparation

1.)  Cook pasta according to package directions, omitting salt and fat. Drain.
2.)  While pasta cooks, heat a large skillet over medium-high heat. Add beef, onion, garlic, oregano, and salt; cook 5 minutes or until beef is browned, stirring to crumble. Stir in tomato paste; cook 1 minute, stirring frequently. Add tomatoes. Bring to a boil; cook 1 minute. Reduce heat to medium-low; cook 3 minutes or until thickened. Serve over pasta; top with cheese and parsley.

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Chicken Piccata with Pasta and Mushrooms

Chicken Piccata with Pasta and Mushrooms

Servings

4 servings

Calories

397 calories per serving

Ingredients

• 6 ounces whole-wheat angel hair pasta
• 1/3 cup all-purpose flour, divided
• 2 cups reduced-sodium chicken broth
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 4 chicken cutlets, (3/4-1 pound total), trimmed
• 3 teaspoons extra-virgin olive oil, divided
• 1 10-ounce package mushrooms, sliced
• 3 large cloves garlic, minced
• 1/2 cup white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley
• 2 tablespoons capers, rinsed
• 2 teaspoons butter

Preparation

1.)  Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.
2.)  Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.
3.)  Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
4.)  Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Turkey Sausage & Arugula Pasta

Turkey Sausage & Arugula Pasta

Servings

6 servings

Calories

352 calories per serving

Ingredients

• 12 ounces whole-wheat short pasta, such as shells or twists
• 8 ounces hot Italian turkey sausage links, removed from casings
• 3 cloves garlic, chopped
• 8 cups arugula, or baby spinach
• 2 cups halved cherry tomatoes
• 1/2 cup finely shredded Pecorino Romano, or Parmesan cheese, plus more to taste
• 1 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 tablespoon extra-virgin olive oil

Preparation

1.)  Bring a large pot of water to a boil. Cook pasta until just tender, 9 to 11 minutes, or according to package directions.
2.)  Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, about 3 minutes. Remove from heat; cover and keep warm.
3.)  Combine 1/2 cup cheese, pepper and salt in a large bowl. Measure out 1/2 cup of the cooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage mixture and an extra sprinkle of cheese, if desired.

Grilled Chicken with Chipotle-Orange Glaze

Grilled Chicken with Chipotle-Orange Glaze

Servings

2 servings

Calories

152 calories per serving

Ingredients

• 1 tablespoon orange juice concentrate, thawed
• 1.5 teaspoons finely chopped chipotle chiles in adobo sauce,
• 1 1/2 teaspoons balsamic vinegar
• 1 teaspoon molasses
• 1/2 teaspoon Dijon mustard
• 2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
• 1/8 teaspoon salt

Preparation

1.)  Preheat grill or broiler to high. Lightly oil the rack.
2.)  Whisk orange juice concentrate, chiles, vinegar, molasses and mustard in a small bowl.
3.)  Sprinkle chicken with salt. Grill or broil the chicken for 2 minutes. Turn the chicken, brush with the chipotle-orange glaze, and cook, brushing occasionally with more of the glaze, 4 minutes more. Turn the chicken again, brush with the glaze, and cook until no longer pink in the middle, 2 to 5 minutes more.

Chicken Parmesan Sub

Chicken Parmesan Sub

Servings

2 servings

Calories

458 calories per serving

Ingredients

• 1/4 cup all-purpose flour
• 1/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground pepper
• 2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
• 3 teaspoons extra-virgin olive oil, divided
• 1 6-ounce bag spinach
• 1/3 cup prepared marinara sauce, (see Tips for Two)
• 2 tablespoons grated Parmesan cheese
• 1/4 cup shredded part-skim mozzarella cheese
• 2 soft whole-wheat sandwich rolls, toasted

Preparation

1.)  Combine flour, salt and pepper in a shallow dish. Place chicken between two large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dredge the chicken in the flour mixture.
2.)  Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add spinach, and cook, stirring often, until wilted, 1 to 2 minutes. Transfer to a small bowl.
3.)  Add the remaining 2 teaspoons oil to the pan. Add the chicken, and cook until golden on first side, 2 to 3 minutes. Turn over the chicken; reduce heat to medium, top with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella, cover and cook until the cheese is melted and the chicken is cooked through, 2 to 3 minutes. Serve on rolls.

Straw and Hay Alfredo with Roasted Asparagus

Straw and Hay Alfredo with Roasted Asparagus

Servings

8 servings (serving size: 1 cup)

Calories

296 calories per serving

Ingredients

• 2 cups 1% low-fat milk
• 1/3 cup (3 ounces) 1/3-less-fat cream cheese
• 2 tablespoons all-purpose flour
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 teaspoon butter
• 3 garlic cloves, minced
• 1 cup (4 ounces) grated Parmigiano-Reggiano cheese
• 1 pound asparagus, trimmed and cut into 2-inch pieces (about 2 cups)
• Cooking spray
• 8 ounces uncooked whole-wheat spaghetti
• 8 ounces uncooked spaghetti
• 2 tablespoons truffle oil

Preparation

1.)  Preheat oven to 425°.
2.)  Combine first four ingredients in a blender; process until smooth.
3.)  Melt butter in a saucepan over medium-high heat. Add garlic; sauté 30 seconds. Add milk mixture to pan; cook 3 minutes or until mixture simmers, stirring constantly. Cook 2 minutes or until thickened, stirring constantly. Remove from heat; stir in cheese. Cover.
4.)  Place asparagus on jelly-roll pan coated with cooking spray. Bake at 425° 10 minutes or until browned, stirring once.
5.)  Cook both pastas according to package directions, omitting salt and fat; drain well.
6.)  Place pastas and asparagus in a large bowl. Add cheese mixture, tossing well. Add truffle oil and pepper; toss gently.


Pesto Pasta with Grilled Chicken

Pesto Pasta with Grilled Chicken

Servings

6 servings

Calories

507 calories per serving

Ingredients

  • 1 pound cavatappi or other pasta
  • 12 ounce chicken breast cutlets
  • Olive oil cooking spray
  • 1/4 teaspoon salt
  • 1/4 teaspoon fresh ground black pepper
  • 1 tub (6 to 7 oz) cilantro or basil pesto
  • 1 cup jarred roasted peppers (preferably red and yellow), drained, cut in strips
  • 1 cup halved grape tomatoes

Preparation

1.)  Bring a large pot of lightly salted water to a boil. Add pasta and cook as package directs, reserving about 1 cup of cooking water before draining.
2.)  Meanwhile, heat stove top grill pan. Coat chicken with cooking spray and sprinkle with salt and pepper. Grill chicken 4 to 5 minutes, turning once, until cooked through.
3.)  Cut chicken into strips. Add to drained pasta along with pesto, peppers, tomatoes, and about 1⁄2 cup pasta cooking water (or more if desired). Toss to mix and coat.

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