Spaghetti with Tuna Marinara Sauce

When you’re using fresh basil in a sauce, add it at the very end—the leaves can turn black and lose flavor if they cook for too long.

SERVES 4

ACTIVE: 25 min
TOTAL: 30 min

Kosher salt

pounds plum tomatoes (6 to 8 tomatoes)

tablespoons extra-virgin olive oil

3 cloves garlic, thinly sliced

¼ teaspoon red pepper flakes, plus more to taste

½ cup dry white wine

12 ounces spaghetti

1 5-ounce can light tuna packed in water, drained

Freshly ground pepper

½ cup roughly chopped fresh basil

1. Bring a large pot of salted water to a boil. Meanwhile, puree the tomatoes in a blender or food processor; set aside. Heat the olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes and cook, stirring, until the garlic is just golden, about 2 minutes. Increase the heat to medium high, add the wine and cook until reduced by half, about 1 minute. Add the pureed tomatoes and ¾ teaspoon salt and simmer, stirring, until the sauce thickens slightly, about 6 more minutes. Remove from the heat and keep warm.

2. Add the pasta to the boiling water and cook as the label directs, then drain. Return the skillet with the sauce to medium heat, add the pasta and tuna and cook, tossing, 1 minute. Season with salt and pepper. Remove from the heat and stir in the basil.

Per serving: Calories 487; Fat 11 g (Saturated 2 g); Cholesterol 22 mg; Sodium 519 mg; Carbohydrate 71 g; Fiber 5 g; Protein 22 g

Rigatoni with Spicy Shrimp

We like the mild flavor and delicate texture of shallots, but if you don’t have any on hand, you can substitute ½ red onion for every medium shallot.

SERVES 4

ACTIVE: 25 min
TOTAL: 30 min

Kosher salt

12 ounces mezzi rigatoni (or other short pasta)

1 tablespoon extra-virgin olive oil

1 pound large shrimp, peeled and deveined

½ teaspoon red pepper flakes

1 medium shallot, minced

¼ cup white wine or low-sodium chicken broth

1 15-ounce can no-salt-added diced tomatoes

½ cup chopped fresh basil

2 tablespoons heavy cream

1. Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs. Reserve 1 cup cooking water, then drain.

2. Meanwhile, heat the olive oil in a large nonstick skillet over medium-high heat. Add the shrimp in a single layer and season with ¼ teaspoon red pepper flakes and a pinch of salt. Cook until just pink, about 2 minutes, then flip and cook until no longer translucent, 1 to 2 more minutes. Transfer to a plate.

3. Add the shallot to the skillet and cook, stirring with a wooden spoon, until translucent, about 2 minutes. Add the wine and cook, scraping up any browned bits, until slightly reduced, about 1 minute. Add the tomatoes, half of the basil, the remaining ¼ teaspoon red pepper flakes and ¼ teaspoon salt; cook until slightly thickened, about 5 minutes. Stir in the heavy cream and cook 1 more minute.

4. Return the shrimp and any collected juices to the skillet. Stir in the pasta; add enough of the reserved cooking water to loosen the sauce. Season with salt. Top with the remaining basil.

Per serving: Calories 490; Fat 9 g (Saturated 3 g); Cholesterol 178 mg; Sodium 481 mg; Carbohydrate 68 g; Fiber 4 g; Protein 31 g

Broken Lasagna with Zucchini and Tomatoes

Try a new pasta shape—broken lasagna noodles—and use up the pieces left at the bottom of the box. Just make sure you don’t use no-boil noodles.

Vegetarian

SERVES 4

ACTIVE: 20 min
TOTAL: 30 min

Kosher salt

2 large zucchini, coarsely grated

12 ounces lasagna noodles, broken into bite-size pieces

3 tablespoons unsalted butter

2 cups cherry tomatoes (1 cup whole, 1 cup halved)

½ teaspoon finely grated lemon zest

Freshly ground pepper

½ cup grated parmesan cheese (about 1 ounce), plus more for topping

1 small bunch chives, cut into 1-inch pieces

1. Bring a large pot of salted water to a boil. Meanwhile, toss the zucchini with ½ teaspoon salt in a colander set over a large bowl. Let stand 10 minutes, then gently squeeze out the excess moisture.

2. Add the pasta to the boiling water and stir vigorously to prevent it from sticking. Cook until al dente, about 12 minutes. Reserve ½ cup of the cooking water, then drain the pasta.

3. Meanwhile, melt the butter in a large skillet over medium-high heat. Add the cherry tomatoes and cook until blistered and slightly softened, about 4 minutes. Stir in the zucchini and lemon zest and cook, lightly crushing the tomatoes with a wooden spoon, until the zucchini is tender, about 4 minutes. Season with salt and pepper.

4. Transfer the zucchini-tomato mixture to a large bowl. Add the pasta and cheese and toss. Stir in half of the chives and about ¼ cup of the reserved cooking water, adding more to loosen, if needed. Season with salt and pepper. Divide among bowls and top with more cheese and the remaining chives.

Per serving: Calories 478; Fat 13 g (Saturated 8 g); Cholesterol 36 mg; Sodium 407 mg; Carbohydrate 73 g; Fiber 6 g; Protein 17 g

Low-Cal Fettuccine Alfredo

Traditional Alfredo sauce calls for heavy cream; to keep this recipe light, we thickened low-fat milk with flour instead, then added a little cream cheese and parmesan for richness.

SERVES 4

ACTIVE: 25 min
TOTAL: 25 min

1 tablespoon unsalted butter

1 clove garlic, minced

1 teaspoon grated lemon zest

2 teaspoons all-purpose flour

1 cup low-fat (2%) milk

Kosher salt

2 tablespoons Neufchâtel or low-fat cream cheese

¾ cup grated parmesan cheese (about 1½ ounces), plus more for topping

3 tablespoons chopped fresh parsley

12 ounces fresh fettuccine

Freshly ground pepper

1. Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add the flour and cook, stirring with a wooden spoon, 1 minute. Whisk in the milk and ¾ teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchâtel and parmesan cheese; whisk until melted, about 1 minute. Stir in the parsley.

2. Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot.

3. Add the sauce and ½ cup of the reserved cooking water to the pasta and gently toss, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with more parmesan and pepper.

Per serving: Calories 490; Fat 15 g (Saturated 8 g); Cholesterol 48 mg; Sodium 734 mg; Carbohydrate 66 g; Fiber 3 g; Protein 20 g

Sicilian Cauliflower Pasta

Whole-wheat pasta can have a strong nutty flavor, so try to pair it with other bold ingredients. Here we used raisins, cauliflower and loads of fresh herbs.

Vegetarian

SERVES 4

ACTIVE: 20 min
TOTAL: 30 min

Kosher salt

12 ounces whole-wheat penne

½ head cauliflower

2 tablespoons extra-virgin olive oil

3 tablespoons golden raisins

1 clove garlic, finely chopped

Pinch of red pepper flakes

1 cup fresh parsley, chopped

¼ cup fresh dill, chopped

1 tablespoon fresh lemon juice

2 tablespoons grated pecorino romano or parmesan cheese, plus more for topping (optional)

1. Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs. Reserve ¾ cup cooking water, then drain the pasta.

2. Meanwhile, trim the thick stems off the cauliflower and coarsely grate the florets on the large holes of a box grater (it’s fine if some small florets remain whole). Heat the olive oil in a large skillet over medium-high heat. Add the cauliflower, raisins, garlic, red pepper flakes and ¼ teaspoon salt and cook, stirring occasionally, until the cauliflower is crisp-tender and slightly browned, about 4 minutes.

3. Remove the skillet from the heat and stir in the pasta, parsley, dill, lemon juice, cheese and ½ cup of the reserved cooking water. Add more cooking water to loosen, if needed. Season with salt. Serve with more grated cheese.

Per serving: Calories 414; Fat 10 g (Saturated 2 g); Cholesterol 4 mg; Sodium 213 mg; Carbohydrate 73 g; Fiber 13 g; Protein 16 g

Gnocchi with Squash and Kale

Fake a baked pasta: Toss cooked gnocchi, ravioli or other pasta with sauce in an ovenproof skillet; top with parmesan and broil until bubbly.

Vegetarian

SERVES 4

ACTIVE: 30 min
TOTAL: 35 min

2 tablespoons unsalted butter

½ medium butternut squash, peeled, seeded and cut into ½-inch pieces

3 cloves garlic, thinly sliced

1 tablespoon roughly chopped fresh sage

¼ teaspoon red pepper flakes

Kosher salt

cups low-sodium vegetable or chicken broth

1 bunch kale, stemmed and roughly chopped (about 8 cups)

1 17.5-ounce package potato gnocchi

¾ cup grated parmesan or pecorino romano cheese (about 1½ ounces)

1. Melt 1 tablespoon butter in a large ovenproof skillet over medium heat. Add the squash and cook, stirring, until slightly soft and golden, about 8 minutes. Add the garlic, sage, red pepper flakes and 1 teaspoon salt; cook until the garlic is soft, about 2 more minutes.

2. Preheat the broiler. Add the chicken broth to the skillet. When it starts to simmer, stir in the kale and cook until it wilts slightly, about 2 minutes. Add the gnocchi, stirring to coat. Cover and cook until the gnocchi are just tender, about 5 minutes. Uncover and stir in ¼ cup parmesan and the remaining 1 tablespoon butter. Sprinkle with the remaining ½ cup parmesan; transfer to the broiler and cook until golden and bubbly, about 3 minutes.

Per serving: Calories 438; Fat 23 g (Saturated 14 g); Cholesterol 76 mg; Sodium 989 mg; Carbohydrate 42 g; Fiber 6 g; Protein 16 g

Penne with Butternut Squash

Butternut squash is a great source of fiber and beta-carotene. Browning it, as we do here, brings out its sweetness.

Vegetarian

SERVES 4

ACTIVE: 30 min
TOTAL: 30 min

Kosher salt

12 ounces whole-wheat or multigrain penne

2 tablespoons extra-virgin olive oil

2 cups diced peeled butternut squash (about 8 ounces)

Freshly ground pepper

12 ounces cremini mushrooms, trimmed and sliced

4 cloves garlic, minced

1 medium shallot or ½ small red onion, minced

¼ teaspoon red pepper flakes, plus more to taste

1 cup grated parmesan cheese (about 2 ounces)

3 tablespoons fresh oregano

1. Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs; reserve 1 cup cooking water, then drain the pasta.

2. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add the squash, ¼ teaspoon salt and a few grinds of pepper. Cook, stirring occasionally, until golden and tender, about 5 minutes. Transfer to a plate and set aside.

3. Add the remaining 1 tablespoon olive oil, the mushrooms, ¼ teaspoon salt and a few grinds of pepper to the skillet. Cook, stirring occasionally, until lightly browned, about 5 minutes. Add the garlic, shallot and red pepper flakes. Cook, stirring, until the shallot softens, about 2 minutes.

4. Add the pasta, squash and ½ cup of the reserved cooking water to the skillet. Cook, stirring, until heated through, 1 to 2 minutes. Stir in ½ cup parmesan, then stir in enough of the remaining cooking water to loosen. Stir in the oregano and season with salt and pepper. Top with the remaining ½ cup parmesan.

Per serving: Calories 499; Fat 14 g (Saturated 4 g); Cholesterol 18 mg; Sodium 330 mg; Carbohydrate 77 g; Fiber 9 g; Protein 17 g

Three-Cheese Macaroni

You’d never know it, but this low-fat mac and cheese gets its creamy texture from pureed cauliflower!

Vegetarian

SERVES 6

ACTIVE: 30 min
TOTAL: 50 min

1 large egg

1 12-ounce can evaporated whole milk

Pinch of cayenne pepper

Pinch of freshly grated nutmeg

Kosher salt and freshly ground black pepper

1⅓ cups grated muenster cheese (about 4 ounces), plus 4 deli-thin slices (about 1 ounce)

½ cup grated sharp cheddar cheese (about 2 ounces)

¼ cup grated parmesan cheese (about ½ ounce)

½ head cauliflower, cut into small florets (about 4 cups)

4 cups medium pasta shells (about 9 ounces)

1. Whisk the egg, evaporated milk, cayenne, nutmeg, and salt and black pepper to taste in a bowl. Toss the grated cheeses in a separate bowl.

2. Bring a large pot of salted water to a boil. Add the cauliflower and cook until almost falling apart, about 7 minutes. Transfer with a slotted spoon to a bowl. Add the pasta to the same water and cook until al dente, about 10 minutes. Drain, reserving ¼ cup cooking water. Preheat the broiler.

3. Combine the egg mixture and the grated cheeses in the empty pot and cook over medium-low heat, stirring constantly, until the cheeses melt and the sauce begins to thicken. Remove from the heat and add the cauliflower. Puree with an immersion blender until smooth and light (you can also use a regular blender). Stir in some of the reserved cooking water until creamy.

4. Toss the pasta in the sauce; season with salt and black pepper. Transfer to a shallow casserole dish and top with the muenster slices. Broil until golden brown, about 5 minutes.

Per serving: Calories 403; Fat 17 g (Saturated 10 g); Cholesterol 85 mg; Sodium 517 mg; Carbohydrate 41 g; Fiber 2 g; Protein 20 g

Penne with Turkey Ragu

The secret ingredient in this meat sauce is half-and-half: Just 2 tablespoons give the sauce a rich flavor.

SERVES 4

ACTIVE: 25 min
TOTAL: 35 min

Kosher salt

1 tablespoon extra-virgin olive oil

2 leeks (white and light green parts only), finely chopped

2 cloves garlic, minced

6 ounces ground turkey

12 8-ounce can San Marzano tomatoes, crushed by hand

Freshly ground pepper

¼ cup fresh basil, chopped, plus more for topping

3 tablespoons freshly grated parmesan cheese, plus a small piece rind (optional)

12 ounces penne

2 tablespoons half-and-half

1. Bring a large pot of salted water to a boil. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the leeks, garlic and turkey and cook, stirring, until the turkey browns slightly, about 5 minutes. Add the tomatoes, 2 cups water and ¼ teaspoon each salt and pepper. Increase the heat to high, bring the sauce to a boil and cook 5 minutes. Reduce the heat to medium, add half of the basil and the parmesan rind and simmer, stirring occasionally, until thickened, about 10 minutes.

2. Add the pasta to the boiling water and cook as the label directs. Reserve ½ cup of the cooking water, then drain the pasta. Stir the half-and-half, the remaining basil and 2 tablespoons cheese into the sauce. Add the pasta and toss to coat, adding some of the reserved cooking water to loosen, if needed. Remove the parmesan rind and season with salt and pepper.

3. Divide the pasta among bowls. Top with the remaining 1 tablespoon cheese and more basil.

Per serving: Calories 493; Fat 8 g (Saturated 3 g); Cholesterol 27 mg; Sodium 392 mg; Carbohydrate 79 g; Fiber 7 g; Protein 26 g

Chinese Noodle–Vegetable Bowl

Mushroom broth adds deep “meaty” flavor to these vegetarian noodles. To make your own, simmer 1½ cups mushroom stems in 3 to 4 cups water with a splash of soy sauce for about 25 minutes. Strain, then whisk in 1 tablespoon miso paste.

Vegetarian | Vegan

SERVES 4

ACTIVE: 35 min
TOTAL: 40 min

Kosher salt

1 8-ounce package thin Chinese noodles

1 12-ounce package broccoli slaw

2 teaspoons toasted sesame oil

1 14-ounce package extra-firm tofu, drained and cut into ½-inch cubes

¼ cup vegetable oil

6 scallions, cut into 1-inch pieces

1 tablespoon minced peeled ginger

2 5-ounce packages sliced shiitake mushrooms

2 cups low-sodium mushroom or vegetable broth

2 tablespoons soy sauce

Freshly ground pepper

2 teaspoons cornstarch

1. Bring a large pot of salted water to a boil. Add the noodles and broccoli slaw; cook, stirring, until the noodles are al dente and the slaw is tender, about 3 minutes. Drain and rinse under cold water, then transfer to a large bowl. Add the sesame oil, season with salt and toss.

2. Meanwhile, spread out the tofu on a kitchen towel; lay another towel on top and press to remove as much water as possible. Heat 2 tablespoons vegetable oil in a Dutch oven or large deep skillet over high heat. Add the tofu and cook, turning, until golden, about 6 minutes. Transfer to a paper towel–lined plate using a slotted spoon; season with salt.

3. Heat the remaining 2 tablespoons vegetable oil in the pot. Add the scallions and ginger; stir-fry 30 seconds. Add the shiitakes; stir-fry 3 minutes. Add the broth, soy sauce and tofu; season with pepper. Cook until the liquid is reduced by half, 3 to 4 minutes.

4. Whisk 3 tablespoons water and the cornstarch in a bowl; add to the pot and cook, stirring, until thickened. Add the noodles and toss to coat.

Per serving: Calories 466; Fat 25 g (Saturated 3 g); Cholesterol 41 mg; Sodium 560 mg; Carbohydrate 44 g; Fiber 8 g; Protein 23 g

Barley Risotto with Ham and Mushrooms

Make barley one of your go-to grains: It’s high in fiber and low on the glycemic index, which means it won’t spike your blood sugar levels like some carbs can.

SERVES 4

ACTIVE: 40 min
TOTAL: 40 min

3 tablespoons unsalted butter

2 medium shallots, sliced

cups quick-cooking barley

1 teaspoon fennel seeds (optional)

Kosher salt and freshly ground pepper

10 ounces cremini or white button mushrooms, sliced

½ teaspoon minced fresh rosemary

½ cup dry white wine

2 cups low-sodium chicken broth

1 cup diced ham steak

½ cup grated parmesan cheese (about 1 ounce)

¼ cup chopped fresh parsley

1. Melt the butter in a medium saucepan over medium-high heat. Add the shallots and cook until just soft, about 2 minutes. Add the barley, fennel seeds, ¼ teaspoon salt, and pepper to taste and cook, stirring, until the barley is lightly toasted, about 4 minutes. Add the mushrooms, rosemary and wine and cook, stirring, until the mushrooms are soft and the wine is absorbed, about 3 minutes.

2. Add the chicken broth and bring to a simmer; cover, reduce the heat to medium low and cook until the barley is tender and almost all of the liquid is absorbed, 8 to 10 minutes. Stir in the ham, parmesan and parsley. Season with salt and pepper.

Per serving: Calories 498; Fat 16 g (Saturated 9 g); Cholesterol 62 mg; Sodium 565 mg; Carbohydrate 64 g; Fiber 13 g; Protein 18 g

Ham and Black-Eyed Pea Salad

Keep an eye out for black-eyed peas in the freezer aisle: They have a nice firm texture, and they’re not as salty as most of the canned ones.

SERVES 4

ACTIVE: 25 min
TOTAL: 25 min

¾ cup quick-cooking barley

2 cups frozen black-eyed peas

3 tablespoons extra-virgin olive oil

3 tablespoons sherry vinegar or red wine vinegar

2 tablespoons light mayonnaise

Kosher salt and freshly ground pepper

7 ounces mixed baby greens (about 12 cups)

¼ pound deli ham (preferably low sodium), in 1 piece, chopped

cups cherry tomatoes, halved

5 radishes, chopped

4 scallions, chopped

2 tablespoons chopped dill pickles or cornichons

1. Bring a medium pot of water to a boil. Add the barley, then reduce the heat to medium and simmer 7 minutes; add the black-eyed peas and continue cooking until both the barley and black-eyed peas are tender, about 5 more minutes. Drain and rinse under cold water.

2. Whisk the olive oil, vinegar, mayonnaise, ¼ teaspoon salt, and pepper to taste in a large bowl. Add the greens, ham, tomatoes, radishes, scallions, pickles, barley and black-eyed peas and toss. Divide among plates.

Per serving: Calories 376; Fat 15 g (Saturated 2 g); Cholesterol 15 mg; Sodium 472 mg; Carbohydrate 48 g; Fiber 9 g; Protein 16 g

Quinoa and Bean Pilaf

This is a great dish for vegetarians: Quinoa is considered a complete protein.

Vegetarian | Gluten-Free

SERVES 4

ACTIVE: 25 min
TOTAL: 40 min

2 tablespoons extra-virgin olive oil

2 bell peppers (1 red, 1 green), cut into ½-inch pieces

3 scallions, sliced (white and green parts separated)

2 stalks celery, diced

2 cloves garlic, finely chopped

2 tablespoons tomato paste

Pinch of cayenne pepper

Kosher salt

1 cup quinoa, well rinsed

2 15-ounce cans black and/or kidney beans, drained and rinsed

4 cups baby spinach (about 3 ounces)

½ cup shredded cheddar or pepper jack cheese

Hot sauce, for serving (optional)

1. Heat the olive oil in a large skillet over medium-high heat. Add the bell peppers, scallion whites and celery and cook, stirring, until soft, about 5 minutes. Add the garlic, tomato paste, cayenne and ½ teaspoon salt and cook, stirring often, until the tomato paste turns brick red, about 2 minutes. Stir in the quinoa, then add 2 cups water and the beans. Bring to a simmer and cook, stirring often, until most of the water is absorbed and the quinoa is cooked through, about 15 minutes. Add up to ¼ cup more water if necessary.

2. Remove the skillet from the heat and stir in the spinach until just wilted. Stir in ½ teaspoon salt and half each of the scallion greens and cheese. Divide among bowls and sprinkle with the remaining scallion greens and cheese. Serve with hot sauce.

Per serving: Calories 394; Fat 15 g (Saturated 4 g); Cholesterol 15 mg; Sodium 724 mg; Carbohydrate 53 g; Fiber 9 g; Protein 16 g

Snacktime

Try some new toppings on your crostini.

BEET-ORANGE: Spread toasted baguette with goat cheese; top with finely chopped cooked beets, an orange segment and fresh mint.

 

PESTO-PARMESAN: Top toasted baguette with pesto and shaved parmesan cheese.

 

APPLE-BLUE CHEESE: Spread toasted baguette with apple butter; top with crumbled blue cheese and chopped fresh sage.

 

ASPARAGUS-EGG: Halve asparagus tips lengthwise; steam until tender and season with salt; spread egg salad on toasted baguette; top with an asparagus tip.

 

FENNEL-RAISIN: Sauté thinly sliced fennel and golden raisins in olive oil until soft; spoon onto toasted baguette. Top with fennel fronds.

 

GRAPE-BACON: Spread toasted baguette with mascarpone; top with crumbled cooked bacon and chopped grapes.

 

FIG-HONEY: Top toasted baguette with sliced figs; drizzle with honey and sprinkle with sea salt.

 

PESTO-TOMATO: Top toasted baguette with pesto and chopped sun-dried tomatoes.

 

BRIE-HAM: Spread toasted baguette with brie; top with thinly sliced ham and a dollop of grainy mustard.