Notes:

Recipe from Cooking Light

Cal 333, Fat 9g (sat 1.6g), Protein 13.6g, Carb 57.3g, Fiber 6.6g, Chol 3mg, Fe 3.3mg, Na 808mg, Ca 92mg

Ingredients

• 2 tsp olive oil
• 2 garlic cloves, crushed
• 3/4 tsp kosher salt
• 1/4 tsp crushed red pepper
• 1 (15.5 oz can chickpeas), drained
• 1 14oz can fat free less Na chicken broth
• 1 1/2c uncooked med seashell pasta (6 oz)
• 1/2c grape tomatoes, halved
• 2 garlic cloves, minced
• 1 tbsp minced fresh parsley
• 1 tbsp lemon juice
• 3 tbsp parmasan cheese

Directions

1. Heat oil in a med saucepan over med heat. Add garlic and saute 1 min. Add salt, pepper, chickpeas, and broth, bring to a boil. Cover and reduce heat, simmer 15 min.
2. While garlic mixture simmers, cook pasta in boiling water 9 min. Drain well.
3. Place chickpea mixture in a food processor and process until smooth. Combine chickpea mixture, pasta, tomatoes , garlic, fresh parsley and lemon juice and toss well. Sprinkle with cheese and serve immediately.

Notes:
Recipe from Cooking Light: Per Serving: Cal 385, Protein 14.8g, Carb 60.4g, chol 10mg, Fe 3.4mg, Na 501mg, Ca 138mg,fat 8.8g,fiber 2.1g

Ingredients

Breadcrumbs: 1 oz day-old Italian or French Bread, torn into large pieces 1 tbsp olive oil 1 1/2 tsp minced garlic 1 tbsp minced parsley 1/4 tsp gd black pepper Pasta: 1 lb uncooked spaghetti 1 tbsp olive oil 1 1/2 tsp minced garlic 1/2 tsp salt 1/2 tsp crushed red pepper 1/4 tsp gd black pepper 3 canned anchovy fillets, minced 1/2 c chicken broth 1/2c grated fresh parmasan cheese

Directions

1. Preheat oven to 450oF 2. To prepare breadcrumbs, place bread in food processor, pulse 10 times or until coarse crumbs measure 1 cup. Place breadcrumbs on a cookie pan and bake at 450oF for 4 min. or until lightly toasted. 3. Heat 1 tbsp oil in a nonstick skillet over med heat. Add Breadcrumbs and 1 1/2 tsp garlic, cook 2 min or until breadcrumbs are lightly browned. Place breadcrumb mixture in a bowl. Add parsley and 1/4 tsp black pepper. 4. To prepare pasta,cook as package states 5. Heat 1 tbsp oil in pan over med heat. Combine 1 1/2 tsp garlic and next 4 ingredients (thru anchovies). Mash with a fork. Add mixture to pan and cook 1 min. Stir in broth and cook 1 min. Add pasta, toss well. Add Cheese, toss well. Place on serving platter and sprinkle with breadcrumbs. Serve immediatley.

Basic Pasta Dough: 4c flour 3 eggs 1/4c + 1 tbsp water 2 tbsp olive oil Cheese Filling: 20 oz ricotta 1/2c grated parmasan 1 tbsp chopped fresh herbs, Oregano, thyme, rosemary 1/4 tsp nutmeg 1 1/2 tsp salt 1/2 tsp gd pepper 1 large egg Tomato Basil Sauce: 2 tbsp olive oil 1 1/2 tsp minced garlic 40oz diced peeled tomatoes 3 c chicken stock 1 bay leaf 3 oz orange juice 1/8 tsp cinnamon 1 1/2 tsp salt 1/2 tsp gd pepper 1/8 tsp cayenne pepper 1 tbsp chopped basil

Directions

To make dough: 1. In an eletric mixer bowl, add flour. Make a well in the flour and add eggs, 1/4c water and olive oil. Knead for 3-5 min until med. size clumps form. Add the remaining tbsp of water and knead for 2 min. Transfer dough to lightly floured surface and shape into a ball. 2. Wrap tightly with plastic wrap and leave at rm temp. for 20 min. before rolling out. 3. Using a hand crank pasta maker roll out sheets about 1/16″ thick. To make Filling: 1. Combine all ingredients and mix well. Cover and refrigerate until use. Fill ravioli’s and cook 1-2 min. To make the Sauce: In a sauce pan, warm olive oil on med heat. Add garlic and saute until soft, 1-2 min. Add tomatoes, chicken stock, bay leaf, oj, cinnamon, salt, pepper and cayenne. 2. Simmer for 15 min. Stir in basil for 2-3 min.

Ingredients

4 oz shiitake mushrooms, stems removed 8 oz asparagus, trimmed 4 oz sugar snap peas 3 tsp toased sesame seeds 2 tsp sesame oil 3 tbsp soy sauce 2/3c loosley packed cilantro, coarsley chopped 3 tbsp rice wine vinegar 1 bg somen noodles (8.8 oz) 1 1/2 oz enoki mushrooms, ends trimmed 3 scallions, greens cut diagonally, whites julienned 6 oz silken tofu cut into 1″ cubes 1-2″ piece ginger julienned

Directions

1. Bring large pot of salted water to a boil and have a large bowl of ice water ready. Blanche the shiitake mushrooms for 20 sec, place in ice water to cool. Repeat the process for asparagus and peas (asparagus boil 1 min. , peas boil 2 min.) 2. With back of rolling pin, crush sesame seeds and combine sesame oil, soy sauce, cilantro and rice wine vinegar in small bowl. Toss shiitake mushrooms with2 tsp above mixture. 3. Bring a large pot of salted water to boil. Add somen noodles and cook 3-5 min. Drain noodles and divide amoung 4 serving bowls. Arrange remaining ingredients on a plate and let guest help themselves.

Notes:
Recipe from Cooking Light: Per Serving: Cal 311, Fat 6g

Ingredients

2c- 1″ diagonally cut asparagus 2c sliced carrot 1 1/2c snow peas 1 tbsp olive oil 1/2c chopped onion 2 garlic cloves, minced 6c hot cooked fettuccini (10 oz) 1/2c grated parmasan cheese 1/4c chopped fresh parsley 2 tbsp dry white wine 1/2 tsp salt 1/2 tsp pepper

Directions

1. Drop 1st 3 ingredients in boiling water for 2 min. Drain and set aside. 2. Saute onion and garlic 2 min until tender. 3. Add asparagus mixture, fettuccini, cheese, parsley, wine salt and pepper. Toss and serve.

Notes:
Recipe from Eating Well: Per Serving: Cal 390, Fat 8g, Chol 9mg **Makes 24 shells, ie 4 shells per serving

Ingredients

24 jumbo shells (8oz) 1 1/2 tsp olive oil 2 onions finely chopped (2c) 2 lb spinach, washed and stemmed 2c low fat cottage cheese 2/3c fine dry breadcrumbs 1/4 tsp nutmeg 3/4c parmasan cheese 1 large egg white 3c marinara sauce

Directions

1. Preheat oven to 375oF 2. Cook shells until al dente (about 15 min). Drain and rinse. Set aside. 3. Heat oil in pot over med-high heat. Add onions and cook about 3 min.. Add spinach stirring until wilted (about 3min). Drain in colander and press out any excess moisture. Chop coarsley 4. In food processor, puree cottage cheese until smooth. 5. In a bowl, combine cottage cheese, breadcrumbs, nutmeg and 1/2c parmasan cheese. Fold in chopped spinach. Season with salt and pepper. Stir in egg whites. 6. Stuff each shell with 2 tbsp cheese mix 7. Spread 1c marinara sauce in bottom of 9 X 13″ baking dish. Arrange shells in single layer on top of sauce. Spoon remaining 2c sauce over top. Sprinkle with remaining 1/4c parmasan. 8. Bake for 30min. Cool 10min before serving.

Notes:
Recipe from Eating Well: Per Serving: Cal 425, Fat 12g, Na+ 1035mg, Chol 0mg

Ingredients

1/3c smooth peanut butter 1/2c chopped scallions 1/4c rice vinegar 2 tbsp low Na soy sauce 1 clove garlic, minced 1/2 tsp cayenne pepper 3/4 lb soba noodles (buckwheat)

Directions

1. In a bowl, mix peanut butter with1/2c boiling water until smooth. Stir in rest of ingredients except noodles. 2. Cook noodles until tender.’ 3. Toss noodles in sauce and serve at room temp.

Notes:
Recipe from Cooking Light: Per Serving: Cal 395, Fat 7.9g, Chol 53mg, Na+ 546mg

Ingredients

1 tbsp olive oil cooking spray 1c chopped onion 1c chopped bell pepper 2 garlic cloves, minced 3/4 lb boneless chicken, cut into bite sized pieces 2c spaghetti sauce 3/4c sliced zucchini 1/2c water 1 tbsp red wine vinegar 2 tsp dried Italian seasoning 1/4tsp salt 1-8oz pkg sliced mushrooms 4c hot cooked penne (2c uncooked) 1/4c parmasan cheese

Directions

1. Heat oil over med-high heat. Add onion, pepper and garlic and saute 2 min. 2. Add chicken and saute 3min. 3. Stir in spaghetti sauce and next 6 ingredients 4. Bring to boil and cover and reduce heat and simmer 25min. 5. Cook pasta. 6. Add spaghetti,veggies and chicken sauce to noodles. Toss and add parmasan cheese.

Notes:
Recipe from In the Kitchen with Rosie: Per Serving: Cal 399, Fat 3.9g

Ingredients

Marinade: 1/3c chopped shallot 1 garlic clove, minced 1/8 tsp crushed red pepper 1 tsp dried thyme 2 tsp lime juice 1 tbsp dijon mustard 2 tbsp reduced Na+ soy sauce 2 tbsp rice wine vinegar 1/4c dry wt wine 2 tsp honey 3 tbsp grated ginger Ingredients” 8oz boneless chicken 8 oz spinach fettuccini 1/2c chicken stock 1 med yellow squash cut into matchsticks 1 med red bell pepper cut into matchsticks 1 large leek, white only cut into 1″ rounds 2c broccoli florets 1c chopped mushrooms 1/4c snipped chives

Directions

1. Preheat oven to 350oF. 2. Put marinade into blender and mix 3. Place chicken in 1/2 marinade and refrigerate 20min. 4. Cook fettuccini 5. Bake marinated chicken 15 min until meat is not pink. 6. Drain cooked pasta and return to pot. Stir in chicken stock and keep mixture warm on stove top. 7. Pour juices from chicken into saute pan. Add all veggies and cook until they begin to wilt (about 3 min.) 8. Transfer pasta to warm bowl with veggies and shredded chicken. Add reserved marinade and toss. 9. Garnish with snipped chives.