Creamy Garlic Pasta with Shrimp & Vegetables

 Fruits & Vegetables, Main Dish, Pasta, Quick & Easy Recipes, Seafood  No Responses »
Sep 022011
 
About

Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

Ingredients

6 ounces whole-wheat spaghetti
12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
1 bunch asparagus, trimmed and thinly sliced
1 large red bell pepper, thinly sliced
1 cup fresh or frozen peas
3 cloves garlic, chopped
1 1/4 teaspoons kosher salt
1 1/2 cups nonfat or low-fat plain yogurt
1/4 cup chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon freshly ground pepper
1/4 cup toasted pine nuts (see Tip; optional)

PREPARATION

Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.

Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

Nutritional Information

Per serving:

  • 385 calories;
  • 6 g fat ( 1 g sat , 3 g mono );
  • 168 mg cholesterol;
  • 53 g carbohydrates;
  • 0 g added sugars;
  • 34 g protein;
  • 10 g fiber;
  • 658 mg sodium;
  • 887 mg potassium.


Nutrition Bonus:

  • Vitamin C (130% daily value),
    Vitamin A (71% dv),
    Folate (60% dv),
    Iron & Magnesium (35% dv),
    Calcium & Zinc (28% dv),
    Potassium (25% dv).
    Carbohydrate Servings: 3

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Salmon Rösti

 Pasta, Quick & Easy Recipes, Seafood  No Responses »
Sep 022011
 
About

Frozen hash browns ans wild Alsaskan salmon come together to make a quick, healthy meal. Pair it with steamed green beans tossed with sliced scallions, Dijon mustard and lemon juice.

Ingredients

2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
1/2 cup finely chopped red onion
2 large eggs plus 1 large egg white, lightly beaten
1 tablespoon whole-grain mustard
3 tablespoons chopped fresh dill or 3 teaspoons dried, divided
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
4 cups frozen hash-brown shredded potatoes (about 12 ounces)
2 tablespoons extra-virgin olive oil, divided
1/3 cup reduced-fat sour cream
1 tablespoon capers, rinsed and chopped
1 teaspoon lemon juice

Preparation

Combine salmon, onion, eggs and egg white, mustard, 2 tablespoons fresh dill (or 2 teaspoons dried), pepper and salt in a large bowl. Add potatoes and stir to combine.
Preheat oven to 200°F.

Heat 1 tablespoon oil in a large nonstick skillet over medium heat until shimmering. Fill a 1-cup measure two-thirds full with the salmon mixture and firmly pack it down. Unmold into the pan and pat to form a 3-inch cake. Repeat, making 3 more cakes.

Cover and cook until browned on the bottom, 3 to 5 minutes. Gently turn over and cook, covered, until crispy on the other side, 3 to 5 minutes more. Transfer the cakes to a baking dish; keep warm in the oven. Wipe out the skillet and cook 4 more cakes with the remaining 1 tablespoon oil and the remaining salmon mixture. Combine sour cream, capers, lemon juice and the remaining dill in a small bowl. Serve the salmon cakes with the dill sauce.

Nutritional Information

Per serving:

  • 317 calories;
  • 18 g fat ( 4 g sat , 7 g mono );
  • 143 mg cholesterol;
  • 19 g carbohydrates;
  • 0 g added sugars;
  • 21 g protein;
  • 2 g fiber;
  • 559 mg sodium;
  • 605 mg potassium.

Nutrition Bonus:

  • Potassium (17% daily value),
  • Vitamin C (15% dv), source of omega-3s.
  • Carbohydrate Servings: 1


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Spinach Lasagna with Sun-dried Tomato Sauce

 Main Dish, Pasta  No Responses »
Feb 042011
 
About

Lasagna is a staple dish, an easy meal that offers an endless number of ingredients that can be added to the pasta to create any number of variations. This recipe: Spinach and sun-dried tomato sauce. 

Serves 8

Ingredients
  • 2 tablespoons plus 2 teaspoons olive oil
  • 1 1/2 tablespoons all-purpose (plain) flour
  • 2 garlic cloves, minced
  • 1 cup plain soy milk (soya milk)
  • 1 cup vegetable stock
  • 2 green (spring) onions, including tender green tops, sliced
  • 1/2 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
  • 10 ounces fresh cremini or shiitake mushrooms, sliced
  • 1 shallot, minced
  • 1 tablespoon chopped fresh flat-leaf (Italian) parsley
  • 1/4 teaspoon salt
  • 6 cups baby spinach leaves, chopped
  • 2 cups fat-free ricotta cheese
  • 3/4 cup grated Parmesan cheese
  • 1 egg white
  • 12 no-boil spinach lasagna sheets, about 7 by 3 1/2 inches
  • 1 tablespoon chopped fresh basil
Preparation

In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.

In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and shallot and saute until lightly browned, about 10 minutes. Stir in the parsley and salt. Transfer to a bowl and set aside to cool.

In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly.

In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and the egg white. Stir in the spinach and set aside.

Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray.

Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce, then another layer of pasta. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with the basil.

Nutritional Information
  • Calories: 288
  • Monounsaturated fat: 4 g
  • Protein: 17 g
  • Cholesterol: 6 mg
  • Carbohydrate: 39 g
  • Sodium: 526 mg
  • Total fat: 8 g
  • Fiber: 4 g
  • Saturated fat: 2 g

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