Pasta Done Different Ways
Baked Rigatoni with
Creamy Mushrooms and Squash
The combination of mushrooms and butternut squash is well suited for fall, but you can substitute other roasted vegetables in this dish, according to the season. The white sauce is a lower-calorie and lower-fat version of the classic besciamella.
SERVES 6
CALORIES PER SERVING:
494
1 pound mixed mushrooms (such as button, cremini, shiitake, oyster, chanterelle, or porcini), thickly sliced (about 6 cups)
1 tablespoon extra-virgin olive oil
Kosher salt
1 small butternut squash, peeled and cut into ½-inch cubes (about 3 cups)
1 tablespoon fresh thyme leaves, chopped
2 tablespoons unsalted butter
3 tablespoons all-purpose flour
2 cups 1% low-fat milk
1 cup low-sodium chicken broth
1 fresh bay leaf
Pinch of freshly grated nutmeg
Crushed red pepper flakes
1 pound rigatoni
1 cup shredded low-moisture part-skim mozzarella
¼ cup freshly grated Grana Padano
1. Preheat the oven to 450˚F with two sheet pans on the top and bottom racks.
2. Bring a large pot of salted water to a boil for pasta. In a large bowl, toss the mushrooms with ½ tablespoon of the olive oil and season with salt. Spread on one of the preheated pans. Repeat with the squash and the remaining ½ tablespoon olive oil and season with salt and the thyme. Spread on the second sheet pan and roast both until browned and tender, stirring and switching the pans from top to bottom halfway through the cooking time, about 20 minutes in all.
3. Meanwhile, in a medium saucepan over medium heat, melt the butter. When the butter is melted, whisk in the flour to make a smooth paste. Let cook for 2 minutes to remove the raw flour smell, then whisk in the milk and chicken broth. Add the bay leaf and nutmeg and season with salt and red pepper flakes. Simmer, stirring occasionally, until thickened, about 10 minutes. Discard the bay leaf.
4. Add the rigatoni to the boiling water. When the pasta is very al dente, several minutes shy of the package cooking time, drain and rinse. In a small bowl, toss the mozzarella and Grana Padano together. In a large bowl, combine the pasta, white sauce, and roasted vegetables and season with salt. Toss to coat the pasta with the sauce.
5. Pour into a 13-by-9-inch ceramic or glass baking dish. Sprinkle with the grated cheese mixture. Bake until the sauce is bubbly on the edges and the top is browned, 15 to 17 minutes. Let rest for 5 minutes before serving.
This recipe, unlike others in this book, serves eight, because we make it in a 13-by-9-inch dish, but lasagna is good for a large group. Also, lasagna can be made ahead, covered, and baked right before serving, which makes it especially easy for entertaining.
SERVES 8
CALORIES PER SERVING:
403
3 tablespoons extra-virgin olive oil
3 garlic cloves, sliced
Kosher salt
Crushed red pepper flakes
1 (28-ounce) can whole San Marzano tomatoes, crushed by hand
1 cup fresh basil leaves, chopped
2 medium zucchini, sliced into ½-inch-thick rounds (about 2½ cups)
1 small Italian eggplant, cut into ½-inch-thick cubes (about 2 cups)
1 medium yellow bell pepper, cut into ½-inch-thick strips
1 small onion, cut into ½-inch-thick slices
12 lasagna noodles (approximately 8 by 3½ inches)
1½ cups part-skim ricotta
1 large egg
2 cups shredded part-skim low-moisture mozzarella
½ cup freshly grated Grana Padano
1. Preheat the oven to 450˚F with two sheet pans on the top and bottom racks.
2. Bring a large pot of salted water to a boil for pasta. For the sauce, in a large skillet over medium heat, add 1 tablespoon of the olive oil. When the oil is hot, add the garlic and let sizzle until just golden on the edges, about 1 minute. Season with salt and red pepper flakes. Add the tomatoes and 2½ cups water. Bring to a simmer and cook until slightly thickened (this should be a little looser than most tomato sauces), about 10 minutes. Stir in the basil and keep warm.
3. In a large bowl, toss the zucchini and eggplant with 1 tablespoon of the olive oil. Season with salt. Spread the mixture on one of the preheated sheet pans and return the pan to the oven. In the same bowl, toss the bell pepper and onion with the remaining 1 tablespoon olive oil and season with salt. Spread the mixture on the other sheet pan. Roast the vegetables, rotating the sheets from top to bottom once, until tender and golden, about 18 minutes for the zucchini and eggplant and 15 minutes for the onion and pepper.
4. Meanwhile, add the lasagna noodles to the boiling water. When the pasta is very al dente, drain and cool under cold running water. Pat dry on kitchen towels. In a medium bowl, stir together the ricotta and egg. In another bowl, toss together the grated mozzarella and Grana Padano.
5. Reduce the oven temperature to 425˚F. To assemble, spread about ¾ cup sauce in the bottom of a 13-by-9-inch glass or ceramic baking dish. Add a layer of lasagna noodles, patching any broken ones. Add half of the roasted vegetables, half of the ricotta mixture, and 1¼ cups sauce. Sprinkle with one-third of the grated cheese mixture. Top with noodles and
repeat the same layering again. Top with a final layer of noodles. Spread with the remaining sauce and sprinkle with the remaining grated cheese. Bake until the sauce is bubbly on the edges and the top is browned, about 25 minutes. Let stand for 15 minutes before cutting the lasagna into squares and serving.
Stuffed Shells with
Roasted Vegetables
This is a good dish to make ahead. It can be assembled and refrigerated up to a day ahead; just let it sit at room temperature for thirty minutes before baking. Bulking up on the vegetables in the stuffing saves calories, using less ricotta. The mixing of ricotta with cottage cheese also lowers the calories.
CALORIES PER SERVING:
462
3 tablespoons extra-virgin olive oil
3 garlic cloves, thinly sliced
Crushed red pepper flakes
1 (28-ounce) can whole San Marzano tomatoes, crushed by hand
1 cup fresh basil leaves, chopped
Kosher salt
8 ounces mixed mushrooms, cut into ½-inch chunks (4 cups)
2 small zucchini, cut into ½-inch chunks (about 4 cups)
1 medium red bell pepper, seeded and cut into ½-inch chunks
1 cup part-skim ricotta cheese
½ cup 1% low-fat cottage cheese
¾ cup freshly grated Grana Padano
1 cup shredded low-moisture part-skim mozzarella
30 jumbo pasta shells (about one 12-ounce box)
1. Preheat the oven to 450˚F with two sheet pans on the top and bottom racks.
2. Bring a large pot of salted water to a boil for pasta. For the sauce, in a large skillet over medium heat, add 1 tablespoon of the olive oil. When the oil is hot, add the garlic and let sizzle until just golden on the edges, about 1 minute. Season with red pepper flakes. Add the tomatoes and 2 cups water. Bring to a simmer and cook until slightly thickened (this should be a little looser than most tomato sauces), about 10 minutes. Stir in the basil, season with salt, and keep warm.
3. In a large bowl, toss the mushrooms, zucchini, and bell pepper with the remaining 2 tablespoons olive oil and season with salt. Spread on the two preheated sheet pans and roast, stirring and rotating the sheets from top to bottom once, until the vegetables are browned and tender, 20 to 25 minutes. Let the vegetables cool until just warm. Scrape the cooled vegetables into a large bowl and mix in the ricotta, cottage cheese, and ¼ cup of the Grana Padano. In a small bowl, toss together the mozzarella and the remaining ½ cup Grana Padano.
4. Meanwhile, add the shells to the boiling water. When the pasta is very al dente, drain, rinse, then pat dry.
5. Spread about 1½ cups sauce in the bottom of a 13-by-9-inch glass or ceramic baking dish. Fill the shells with the vegetable mixture and arrange in the baking dish. Ladle the remaining sauce over the shells and top with the grated cheese mixture. Cover with aluminum foil (not touching the actual shells) and bake until the sauce is bubbly, about 15 minutes. Uncover and bake until the cheese is browned and bubbly, about 15 minutes more.
Baked Elbows with
Butternut Squash Sauce
Think of this as an Italian twist on mac and cheese, with the pureed squash substituting for the extra cheese, milk, and butter usually found in dishes like this. Be careful when blending hot liquids like this sauce—remove the plastic center piece of the blender top to allow steam to escape and cover the top of the blender with a kitchen towel.
SERVES 6
CALORIES PER SERVING:
490
1 small butternut squash, peeled and cubed (3 cups)
1½ cups low-sodium chicken broth
1½ cups 1% low-fat milk
3 garlic cloves, crushed and peeled
1 fresh rosemary sprig
1 fresh bay leaf
2 tablespoons heavy cream
Kosher salt and freshly ground black pepper
1 pound elbow macaroni
7 ounces freshly grated Italian fontina
¼ cup panko bread crumbs
¼ cup freshly grated Grana Padano
¼ cup fresh Italian parsley leaves, chopped
2 teaspoons extra-virgin olive oil
1. Preheat the oven to 400˚F.
2. Bring a large pot of salted water to a boil for pasta. In a medium saucepan, combine the squash, chicken broth, milk, garlic, rosemary, and bay leaf. Bring to a simmer over medium heat and cook until the squash is very tender, 10 to 12 minutes. Cool slightly, remove the bay leaf and rosemary, and pour into a blender. Pour in the cream and blend carefully until smooth. Season with salt and pepper.
3. Meanwhile, add the elbows to the boiling water. When the pasta is al dente, drain, reserving 1 cup pasta water in a cup. Return the pasta to the pasta pot, add the sauce, toss the pasta and sauce with the grated fontina, and season with salt and pepper. Add a little pasta water, if necessary, to coat all of the pasta in the sauce.
4. Pour into a 13-by-9-inch glass or ceramic baking dish. In a small bowl, toss together the panko, Grana Padano, parsley, and olive oil. Season with salt and pepper. Sprinkle over the pasta. Bake until the sauce is bubbly on the edges and the top is browned and crispy, 15 to 20 minutes (don’t overbake or it will dry out).
Mixed Bean Soup with Farfalline
We use cannellini and kidney beans as the base of this soup because they have about the same cooking times, but you could substitute other beans as long as their cooking times are similar—chickpeas take longer than all other beans, so don’t use those. If you are making this soup ahead of time, prepare it up to the point where you add the farfalline. Reheat gently and cook the pasta in the soup right before serving. (If using gluten-free pasta here, cook it separately, until very al dente, and stir it in gently before serving.)
SERVES 6
CALORIES PER SERVING:
395
½ cup dried cannellini beans
½ cup dried kidney beans
¼ cup extra-virgin olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
1 tablespoon fresh thyme leaves, chopped
4 garlic cloves, chopped
3 tablespoons tomato paste
1 (3-inch) piece Grana Padano rind
2 fresh bay leaves
1 small head escarole, chopped
½ cup brown lentils, rinsed
Kosher salt and freshly ground black pepper
1 cup farfalline
1 cup fresh Italian parsley leaves, chopped
6 tablespoons freshly grated Grana Padano
1. Soak the cannellini and kidney beans in cold water overnight. Drain and rinse.
2. In a medium Dutch oven over medium heat, add 3 tablespoons of olive oil. When the oil is hot, add the onion, carrots, and celery and cook until the onion is almost tender, about 8 minutes. Add the thyme and garlic and cook until fragrant, about 1 minute. Make a space in the pan and add the tomato paste. Let toast a minute or two, then stir the tomato paste into the vegetables. Add 3 quarts water, the cheese rind, and bay leaves and bring to a simmer.
3. When the soup is simmering, add the soaked beans. Cook, covered, until the beans are almost tender, 50 minutes to 1 hour.
4. Uncover, add the escarole and lentils, and simmer until all of the beans are tender, 25 to 35 minutes. Season with salt and pepper. If the soup seems very thick, add 1 to 2 cups of water. Add the farfalline and parsley and cook until very al dente (the pasta will cook more in the pot off the heat). Remove the bay leaves. Stir in the remaining 1 tablespoon olive oil. Serve in soup bowls, sprinkling each serving with 1 tablespoon grated Grana Padano.
Tomato Clam Chowder with Pastina
Steaming the clams (as opposed to using chopped canned clams) gives you a flavorful base to use for your soup, so don’t skip this step. The chowder could be made ahead, but add the cooked clams and pastina when you reheat to serve.
SERVES 6
CALORIES PER SERVING:
326
3 tablespoons extra-virgin olive oil
6 garlic cloves, crushed and peeled
2 fresh bay leaves
4 fresh thyme sprigs
4 fresh Italian parsley sprigs, plus ½ cup leaves, chopped
½ cup dry white wine
2½ dozen littleneck clams
2 ounces pancetta, diced
1 medium onion, chopped (about 1 cup)
1 large carrot, chopped (about 1 cup)
2 celery stalks, chopped (about 1 cup)
Kosher salt
Crushed red pepper flakes
1 (28-ounce) can whole San Marzano tomatoes, crushed by hand
1 large russet potato, peeled and diced (about 3 cups)
¾ cup pastina
½ cup fresh basil leaves
1. In a Dutch oven over medium-high heat, add 1 tablespoon of the olive oil. When the oil is hot, add the garlic, a bay leaf, the thyme sprigs, and parsley sprigs. Once the herbs are sizzling, add the white wine and bring to a simmer. Add the clams, cover, and steam just until all of the clams open (if some open before others, remove to a bowl so that they don’t overcook), about 8 minutes. Discard any clams that don’t open. Remove all of the clams to a bowl and let cool enough to remove the meat. Chop the meat and reserve. (You should have about 1 heaping cup.) Strain the cooking juices. (You should have about 1 cup; if you have less, add water to make 1 cup. If you have more, reduce the water in step 3 by that extra amount.)
2. Wipe out the pot and add the remaining 2 tablespoons olive oil over medium heat. Add the pancetta and cook until the fat is rendered, about 4 minutes. Add the onion, carrot, and celery and cook until the onion is softened, about 8 minutes. Season with salt and red pepper flakes.
3. Add the tomatoes, the clam cooking juices, the remaining bay leaf, and 7 cups hot water. Bring to a simmer and cook for 10 minutes to blend the flavors. Add the potato and cook until just tender, about 10 minutes. Add the pastina, the remaining chopped parsley, and the basil, torn into pieces. When the pastina is still quite al dente, add the chopped clams. Simmer until the clams are just heated through, about 2 minutes, remove the bay leaves, and serve.
Zucchini and Leek Soup with Pastina
This soup can be made ahead, but don’t add the pastina until you’re ready to serve or it will soak up all of the broth. The parsley garnish at the end adds a big boost of flavor and freshness.
SERVES 6
CALORIES PER SERVING:
278
¼ cup extra-virgin olive oil
2 medium leeks, white and light green parts, thinly sliced (about 1 cup)
1 large carrot, diced
2 celery stalks, diced
Kosher salt and freshly ground black pepper
3 medium zucchini, diced (about 4 cups)
2 medium russet potatoes, peeled and cut into ½-inch dice (about 4 cups)
2 teaspoons fresh thyme leaves, chopped
2 quarts low-sodium chicken broth
2 fresh bay leaves
1 (3-inch) piece Grana Padano rind
1 cup pastina
1 cup fresh Italian parsley leaves
2 garlic cloves, crushed and peeled
6 tablespoons freshly grated Grana Padano
1. In a medium Dutch oven over medium heat, add 3 tablespoons of the olive oil. When the oil is hot, add the leeks, carrot, and celery and cook, without browning, until softened, about 10 minutes. Season with salt and pepper.
2. Add the zucchini and cook, without browning, until softened, about 6 minutes. Add the potatoes and cook just until they begin to stick to the bottom of the pot, about 4 minutes. Add the thyme and cook until fragrant, about 1 minute.
3. Pour in the chicken broth and 2 cups water and add the bay leaves and cheese rind. Bring the soup to a simmer and cook until the potatoes begin to fall apart and the soup has thickened, about 18 minutes. Add the pastina and cook until very al dente (it will continue to cook after the heat is off).
4. For the garnish, finely chop the parsley and garlic together with a pinch of salt and put in a small bowl. Stir in the remaining 1 tablespoon olive oil. To serve the soup, remove the cheese rind and bay leaves, stir in the parsley-garlic paste, and simmer for 1 minute. Sprinkle each serving with 1 tablespoon of the grated Grana Padano.
Lemon Orzo Salad with Carrots,
Bell Pepper, Celery, and Herbs
Dicing the vegetables to match the size of the orzo is not only pleasing to the eye, it distributes their flavor more evenly throughout the salad. This salad will benefit from being made at least a couple of hours ahead, but add the cheese and almonds right before serving so that they don’t get soggy. Save a few tablespoons of the dressing to toss in at the last minute to freshen up the salad.
SERVES 6
CALORIES PER SERVING:
422
1 pound orzo
Zest and juice of 2 lemons (about ¼ cup juice)
1 teaspoon Dijon mustard
Kosher salt and freshly ground black pepper
¼ cup extra-virgin olive oil
1 medium red bell pepper, finely diced (about 1 cup)
2 large carrots, coarsely grated (about 2 cups)
2 celery stalks, finely diced, plus some celery leaves (about 1 cup)
1 bunch scallions, finely chopped (about 1 cup)
1 cup mixed fresh soft herbs (a combination of any, some, or all—basil, parsley, chives, dill, mint, and chervil), chopped
½ cup sliced or slivered blanched almonds, toasted
1 (3-ounce) piece ricotta salata
1. Bring a large pot of salted water to a boil for pasta. Add the orzo to the boiling water. When the pasta is al dente, drain and cool under cold running water. Pat very dry on kitchen towels and put in a large serving bowl.
2. In a small bowl, whisk together the lemon juice and mustard and season with salt and pepper. Whisk in the olive oil in a slow, steady stream to make a smooth, emulsified dressing. Stir in the lemon zest.
3. To the orzo, add the bell pepper, carrots, celery (including leaves), scallions, and herbs. Drizzle with all but 2 tablespoons of the dressing. Season with salt and pepper. Cover with plastic wrap and refrigerate for several hours to let the flavors blend. Remove from the refrigerator about 30 minutes before you are ready to serve. Add the almonds and the reserved dressing and toss well. Shave the ricotta salata over the salad with a vegetable peeler, and toss gently, taking care not to break up the cheese too much. Serve immediately.
Summer Couscous Salad with
Crunchy Vegetables
To make this dish heartier, add about 3 ounces of cooked shrimp or grilled boneless, skinless chicken breast per person. It adds only 80 to 100 calories per serving and makes this a full meal. Couscous is actually a type of pasta—made with just semolina flour and water.
SERVES 6
CALORIES PER SERVING:
465
3 cups low-sodium chicken broth
7 tablespoons extra-virgin olive oil
1½ cups whole wheat couscous
1 medium red bell pepper, diced (about 1 cup)
1 medium carrot, diced (about 1 cup)
2 celery stalks, diced (about 1 cup)
1 cup chopped scallions
1 small fennel bulb, cored and finely chopped (about 1½ cups), fronds reserved
1 cup large pitted green olives (such as Cerignola), slivered
Zest and juice of 2 lemons (about ¼ cup juice)
Kosher salt and freshly ground black pepper
½ cup fresh Italian parsley leaves, chopped
½ cup fresh basil leaves, chopped
1. In a medium saucepan, bring the chicken broth and 1 tablespoon of the olive oil to a simmer. Add the couscous, cover, and remove from the heat. Let sit, covered, for 5 minutes, then fluff well with a fork. Scrape onto a sheet pan to cool.
2. In a serving bowl, combine the cooled couscous, bell pepper, carrot, celery, scallions, chopped fennel, and olives. Drizzle with the lemon juice and the remaining 6 tablespoons olive oil and add the lemon zest. Toss well to coat all of the couscous with the dressing. Season with salt and pepper and add the parsley and basil. Chop ½ cup reserved fennel fronds and add that as well. Toss one more time and serve. The salad can also be made ahead and refrigerated, but let come to room temperature and toss again before serving.
Pasta Salad with String Beans
and Cherry Tomatoes
We use some of the grape tomatoes in this salad to make the dressing, cutting oil and calories and adding flavor and body to the vinaigrette. This is one time when it’s okay to rinse pasta after cooking. You need to cool the pasta quickly and get rid of excess starch before tossing the pasta with the dressing. This salad can be chilled after assembling, but is best served at room temperature.
SERVES 6
CALORIES PER SERVING:
476
3 cups grape tomatoes, halved
¾ cup fresh basil leaves
¼ cup red wine vinegar
1 small garlic clove, crushed and peeled
Pinch of sugar
Kosher salt and freshly ground black pepper
¼ cup extra-virgin olive oil
1 pound rotini or fusilli
12 ounces string beans, trimmed and cut into 1-inch lengths
8 ounces fresh mozzarella pearls
1. Bring a large pot of salted water to a boil for pasta. For the dressing, in a blender, combine ½ cup of the tomatoes, ¼ cup of the basil, the vinegar, and garlic. Season with the sugar, salt, and pepper. Blend until smooth. Add 1 tablespoon water and blend again. With the blender running, pour the olive oil through the top in a slow, steady stream to make a smooth, emulsified dressing. Pour the dressing into a large serving bowl.
2. Add the rotini to the boiling water. When the pasta is just beginning to soften, add the green beans and cook until both are al dente, 4 to 5 minutes. Drain and cool both under cold running water. Pat dry on kitchen towels.
3. Add the pasta and green beans to the serving bowl with the remaining 2½ cups tomatoes and the mozzarella and toss well. Chop the remaining ½ cup basil, add to the salad, and toss again. Serve immediately, or cover and chill until ready to serve. Remove from the refrigerator 30 minutes before you want to serve the pasta salad.
Pasta Salad with Tuna
and Boiled Eggs
Giardiniera is a variety of pickled Italian vegetables (usually cauliflower, pearl onions, celery, carrots, and bell peppers) available at most grocery stores and delis. It comes pickled in brine and is very low in calories. It’s ready to use right out of the jar to add a quick jolt of flavor to salads, pasta, and sandwiches or as part of an antipasti spread.
SERVES 6
CALORIES PER SERVING:
498
4 large eggs
1 pound penne
2 (15-ounce) jars giardiniera, drained and chopped (about 3 cups), plus 6 tablespoons brine from the jar
2 tablespoons red wine vinegar
3 tablespoons low-fat mayonnaise
¼ cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
2 (5-ounce) cans white tuna in spring water, drained
½ cup pitted green Italian olives (such as Cerignola), slivered (about 15)
½ cup roasted red peppers in brine, drained and chopped
1 cup fresh Italian parsley leaves, chopped
1. In a small saucepan, add the eggs with water to cover by about 1 inch. Bring the water to a boil, then immediately reduce the heat so that the water is barely simmering. Simmer for 10 minutes, then drain and add the eggs to a bowl of ice water to cool completely. Peel and cut into rough chunks.
2. Bring a large pot of water to a boil for pasta. Add the penne to the boiling water. When the pasta is al dente, drain, reserve ½ cup pasta water, rinse under cold running water until the pasta is cool, then pat very dry on kitchen towels.
3. In a large serving bowl, whisk together 2 tablespoons of the giardiniera brine, the vinegar, mayonnaise, and olive oil. Season with salt and pepper. Add the chopped giardiniera and crumble in the tuna. Add the olives, red peppers, and pasta. Toss well to coat everything with the dressing. Add the parsley and eggs and toss gently. Add up to ¼ cup more giardiniera brine if the salad seems dry. The salad is best if it is allowed to sit at room temperature for 30 minutes before serving to let the flavors develop. If the salad seems dry after it has been sitting, drizzle in enough reserved pasta water to moisten and toss once more before serving.
Farfalle with Creamy Tuna Sauce,
Lemon, and Capers
This is a lower-calorie version of the classic Italian tonnato sauce, which is usually used as a dressing for cold veal. Here, it dresses pasta and crunchy raw vegetables. This is best served at room temperature as more of a pasta salad.
SERVES 6
CALORIES PER SERVING:
384
1 pound farfalle
1 (5-ounce) can white tuna in spring water, drained
Juice of 1 lemon
2 tablespoons capers in brine, drained
2 anchovy fillets
1 small garlic clove
3 tablespoons low-fat mayonnaise
3 tablespoons extra-virgin olive oil
Kosher salt and freshly ground black pepper
3 celery stalks, thinly sliced (about 1½ cups)
2 medium carrots, chopped (about 1½ cups)
1 small fennel bulb, sliced (about 1½ cups), plus 1 cup fronds, chopped
1 cup fresh Italian parsley leaves, coarsely chopped
1. Bring a large pot of salted water to a boil for pasta. Add the farfalle to the boiling water. When the pasta is al dente, drain, rinse, and pat dry on kitchen towels. Transfer to a serving bowl.
2. In the work bowl of a food processor, combine the tuna, lemon juice, capers, anchovies, garlic, and mayonnaise. Process to make a smooth paste, scraping down the sides of the work bowl. With the machine running, pour in the olive oil and process to make a smooth dressing. Add enough cold water (about 2 tablespoons) to make the dressing pourable, about the consistency of pancake batter. Season with salt and pepper. Pour over the farfalle and toss well. Add the celery, carrots, sliced fennel, chopped fronds, and parsley and toss well to combine. Serve at room temperature.
The addition of the chicken broth helps to make enough dressing to coat the pasta, without using too much olive oil. Classic Niçoise salad has boiled new potatoes, but you don’t need that extra starch because there’s pasta here.
SERVES 6
CALORIES PER SERVING:
452
1 pound cavatappi
8 ounces haricots verts, trimmed and halved crosswise
3 tablespoons red wine vinegar
1 tablespoon Dijon mustard
3 anchovy fillets
1 garlic clove, crushed and peeled
¼ cup low-sodium chicken broth
6 tablespoons extra-virgin olive oil
3 medium ripe plum tomatoes, seeded and chopped (about 1½ cups)
1 cup fresh Italian parsley leaves, chopped
2 (5-ounce) cans solid white tuna in water, drained and flaked
Kosher salt and freshly ground black pepper
3 hard-boiled eggs, peeled and coarsely chopped
¼ cup pitted, halved Niçoise olives (about 16)
1. Bring a large pot of salted water to a boil for pasta. Add the cavatappi to the boiling water. After 7 minutes, add the haricots verts. When the pasta is al dente and the haricots verts are crisp-tender, drain, reserving ½ cup pasta water, and cool the pasta and haricots verts under running water. Pat dry on kitchen towels and put in a large serving bowl.
2. In the work bowl of a mini food processor, combine the vinegar, mustard, anchovies, garlic, and chicken broth and puree until smooth. With the machine running, pour in the olive oil in a steady stream to make an emulsified dressing.
3. Pour half of the dressing over the pasta and toss. Add the tomatoes, parsley, and tuna, and drizzle with the remaining dressing. Season with salt and pepper and toss well. Scatter the eggs and olives on top and serve.
Serve this frittata for breakfast or brunch, with a side of roasted potatoes and some fresh fruit.
SERVES 6
CALORIES PER SERVING:
383
3 tablespoons extra-virgin olive oil
8 ounces turkey breakfast sausage links, removed from casings
1 medium red bell pepper, sliced
2 cups chopped scallions
Kosher salt and freshly ground black pepper
5 large eggs
5 large egg whites
⅓ cup nonfat milk
1 cup fresh Italian parsley leaves, chopped
½ cup freshly grated mild Cheddar cheese
¼ cup freshly grated Grana Padano
8 ounces spaghetti (or other long pasta), cooked and cooled
1. Preheat the broiler.
2. In a medium nonstick ovenproof skillet over medium heat, add 1 tablespoon of the olive oil. When the oil is hot, add the sausage and cook and crumble with a fork until cooked through, about 4 minutes. Remove to a small bowl. Add the bell pepper to the skillet and cook until almost tender, about 6 minutes. Add the scallions and cook until wilted, about 3 minutes. Scrape the sausage back into the pan and season with salt and pepper.
3. In a large bowl, whisk together the eggs, egg whites, and milk until smooth. Season with salt and pepper. Whisk in the parsley, Cheddar, and Grana Padano, reserving 1 tablespoon of each cheese for the top of the frittata.
4. Heat the skillet over medium-high heat and add the remaining 2 tablespoons olive oil. Add the spaghetti to the sausage and vegetables and stir to coat with the oil. Cook, stirring occasionally, until the spaghetti is golden in places, about 3 minutes. Pour in the egg mixture and let cook until the bottom is set, about 6 minutes.
5. Sprinkle the top with the remaining 2 tablespoons grated cheese. Broil until the top is golden but not dry or wrinkly and the frittata is cooked through, 3 to 4 minutes, but watch carefully—all broilers are different. Let cool in the pan for 10 minutes, then slide onto a cutting board and cut into wedges. Serve warm or at room temperature.
Spaghetti and Onion Frittata
This a very basic frittata, lightened by substituting egg whites for half of the eggs. We like to make this dish to use up leftover pasta that has already been sauced. Just add as directed in the recipe, but check before adding salt as the pasta will already have some seasoning. This recipe has room for a few extra calories, so you can vary the frittata by adding leftover roasted vegetables or a little cooked lean meat, such as crumbled turkey sausage. A little goes a long way in a frittata, so don’t add more than one cup of “extras.”
If you are watching your fat intake, use part-skim ricotta from the grocery store, but be sure to drain it. The draining concentrates flavor and takes out the excess liquid, which could otherwise make the frittata soggy. You can skip this step if you use fresh ricotta from an Italian deli; it’s already thick enough, though it will be higher in calories and fat.
SERVES 6
CALORIES PER SERVING:
389
¾ cup part-skim ricotta
¼ cup extra-virgin olive oil
2 medium onions, thinly sliced (about 2 cups)
Pinch of sugar
Kosher salt and freshly ground black pepper
5 large eggs
5 large egg whites
⅓ cup nonfat milk
1 cup fresh Italian parsley leaves, chopped
½ cup freshly grated Grana Padano
8 ounces spaghetti (or other long pasta), cooked and cooled
1. Put the ricotta in a small strainer lined with cheesecloth (or simply a very fine strainer without cheesecloth). Set over a bowl and let drain in the refrigerator for a couple of hours. Discard the liquid in the bottom of the bowl.
2. Preheat the broiler.
3. In a medium nonstick ovenproof skillet over medium heat, add 2 tablespoons of the olive oil. When the oil is hot, add the onions and pinch of sugar. Stir to coat the onions in the oil and season with salt and pepper. Cook, stirring occasionally, over medium heat until the onions are wilted and dark golden, about 25 minutes. Scrape onto a plate. Wipe the skillet clean with a paper towel.
4. In a large bowl, whisk together the eggs, egg whites, and milk until smooth. Season with salt and pepper. Whisk in the parsley and grated Grana Padano, reserving 1 tablespoon cheese for the top of the frittata.
5. Heat the skillet over medium-high heat and add the remaining 2 tablespoons olive oil. Add the spaghetti and stir to coat with the oil. Cook, stirring occasionally, until the spaghetti is golden in places, about 3 minutes.
Add the onions and stir to incorporate. Pour in the egg mixture and let cook until the bottom is set, about 6 minutes.
6. Dollop the ricotta in spoonfuls evenly over the top of the frittata. Sprinkle with the remaining 1 tablespoon grated Grana Padano. Broil until the top is golden but not dry or wrinkly and the frittata is cooked through, 3 to 4 minutes, but watch carefully—all broilers are different. Let cool in the pan for 10 minutes, then slide onto a cutting board and cut into wedges. Serve warm or at room temperature.
