Pasta & Noodles
SQUASH RIBBON PASTA WITH HERB CREAM SAUCE
Hands-on: 19 minutes Total: 25 minutes Serves 4
Adding the red onion to the pasta in the last 2 minutes of cooking removes its harsh bite. The pasta gets a big, herbaceous hit from lots of fresh tarragon. Feel free to substitute fresh basil or parsley.
1 medium zucchini (about 8 ounces)
1 medium summer squash (about 8 ounces)
8 ounces uncooked fettuccine
½ cup thinly sliced red onion
1 cup 2% reduced-fat milk
1½ tablespoons all-purpose flour
⅓ cup heavy cream
½ cup chopped fresh tarragon, basil, or parsley
¾ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1. Shave the squashes into thin strips using a vegetable peeler; place in a colander. Bring a large saucepan filled with water to a boil. Add the pasta; cook 6 minutes. Add the red onion; cook 2 minutes. Drain the pasta mixture over the squash in the colander.
2. Return the pan to medium-high heat. Add the milk and flour; bring to a boil. Cook 1 minute or until slightly thickened, stirring constantly. Stir in the cream; cook for 1 minute. Add the pasta mixture, stirring to coat. Stir in the tarragon, salt, and pepper. Serve immediately.
(Serving Size: about 1½ cups): CALORIES 378; FAT 10g (sat 5.7g, mono 2.5g, poly 0.5g); PROTEIN 13g; CARB 60g; FIBER 4g; SUGARS 9g (est. added sugars 0g); CHOL 32mg; IRON 3mg; SODIUM 407mg; CALCIUM 142mg
Making Squash “Pasta”
1. Thinly slicing the squash with a vegetable peeler mimics thickness of the fettuccine.
2. Draining the hot cooked pasta over the squash ribbons softens the vegetables just enough to keep their fresh texture and combine well with the pasta.
VEGETABLE BOLOGNESE OVER SPAGHETTI SQUASH
Hands-on: 55 minutes Total: 1 hour, 30 minutes Serves 8
The sauce makes a large batch. It can easily be halved to serve four or you can freeze the extra for later meals. To simplify the sauce, you can use just one type of mushroom if you’d like.
4 (1½-pound) spaghetti squash
¼ cup olive oil
Cooking spray
2 cups chopped yellow onion (from 1 large onion)
2 cups chopped butternut squash (about 10 ounces)
1 cup chopped celery (3 stalks)
1 cup chopped carrot (about 5 ounces)
1 (15-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
8 ounces cremini mushrooms, roughly chopped
8 ounces white mushrooms, roughly chopped
5 garlic cloves
3 tablespoons unsalted tomato paste
2 teaspoons dried oregano
1 (28-ounce) jar lower-sodium marinara sauce
½ cup unsalted vegetable stock
1¼ teaspoons kosher salt
1 teaspoon freshly ground black pepper
¼ cup chopped fresh flat-leaf parsley
2 ounces vegetarian Parmesan cheese, shaved (about ½ cup)
1. Preheat the oven to 425°F. Cut each spaghetti squash in half lengthwise; remove and discard the seeds. Brush 2 tablespoons of the oil over the cut sides of the squash. Place the squash, cut sides down, on a baking sheet coated with cooking spray. Bake at 425°F for 25 to 30 minutes or until tender. Cool until ready to use.
2. Place the onion, butternut squash, celery, carrot, chickpeas, mushrooms, and garlic, in 2 batches, in a food processor; process until finely ground. Heat a large skillet over medium-high heat. Add the the remaining 2 tablespoons oil to the pan; swirl to coat. Add the processed vegetable mixture to the pan, and cook, stirring often, until tender and lightly browned, about 12 minutes. Add the tomato paste and oregano; cook, stirring constantly, until fully incorporated and beginning to brown, about 2 minutes. Stir in the marinara and stock. Bring to a boil, reduce the heat to medium, and simmer until the mixture thickens and deepens in color, about 20 minutes. Stir in the salt, pepper, and 3 tablespoons of the parsley.
3. Scrape the inside of the squash with a fork to remove spaghetti-like strands. Place the squash strands onto each of 8 plates. Top with the Bolognese sauce, and sprinkle with the cheese and the remaining 1 tablespoon parsley.
(Serving Size: 1 cup spaghetti squash and 1 cup sauce): CALORIES 438; FAT 12.7g (sat 2.6g, mono 5.7g, poly 1.8g); PROTEIN 18g; CARB 68g; FIBER 14g; SUGARS 17g (est. added sugars 0g); CHOL 5mg; IRON 4mg; SODIUM 617mg; CALCIUM 275mg
SPRING VEGGIE PASTA
Hands-on: 18 minutes Total: 18 minutes Serves 4
If peas and carrots bring back memories of that dreaded cafeteria side dish, this simple, fresh pasta will change your mind. Any soft herb (chervil, dill, chives, mint, parsley) would be perfect for this delicate dish. Use a zester to get long curls of lemon rind, or grate with a Microplane grater.
2 teaspoons butter
5 ounces thinly diagonally sliced baby carrots (about 1 cup)
1 cup unsalted vegetable stock
¾ teaspoon kosher salt
1 cup fresh asparagus tips
½ cup frozen petite green peas, thawed
2 teaspoons finely shredded lemon rind
5 ounces ⅓-less-fat cream cheese
¼ teaspoon freshly ground black pepper
10 ounces fresh lasagna noodles, cut into ½-inch-wide strips
¼ cup chopped fresh dill, mint, or parsley
1. Heat the butter in a large skillet over medium-high heat; swirl until foamy. Add the carrots; sauté 1 minute. Add the stock and ½ teaspoon of the salt; simmer 4 minutes. Add the asparagus, peas, and 1 teaspoon of the lemon rind; simmer 3 minutes or until the liquid is reduced to ½ cup and the vegetables are crisp-tender. Reduce the heat to medium-low. Add the remaining ¼ teaspoon salt, cream cheese, and pepper to the vegetable mixture, stirring with a whisk until smooth.
2. Cook the pasta according to the package directions, omitting the salt and fat. Drain in a colander over a bowl, reserving ½ cup of the pasta cooking liquid.
3. Add the noodles to the vegetable mixture; toss to coat. Stir in ¼ cup of the pasta cooking liquid; add additional cooking liquid as needed to thin the sauce. Sprinkle the remaining 1 teaspoon rind and the dill over the pasta mixture. Place the pasta mixture into each of 4 shallow bowls. Serve immediately.
(Serving Size: 1½ cups): CALORIES 349; FAT 11.8g (sat 6g, mono 2.8g, poly 1.2g); PROTEIN 14g; CARB 48g; FIBER 5g; SUGARS 4g (est. added sugars 0g); CHOL 83mg; IRON 4mg; SODIUM 615mg; CALCIUM 78mg
PASTA GIARDINIERA
Hands-on: 29 minutes Total: 45 minutes Serves 4
Fresh lasagna noodles offer silky texture without the work of making your own pasta. Here, we cut the sheets into thick noodles. Sub pappardelle or fettuccine, if necessary.
1 large red bell pepper
10 cups water
10 baby carrots with tops, trimmed (do not peel)
4 ounces red pearl onions
3 ounces sugar snap peas, trimmed
¼ cup extra-virgin olive oil
3½ ounces shiitake mushroom caps, halved
1 fennel bulb, trimmed and vertically sliced
½ teaspoon salt
2 tablespoons champagne vinegar
6 ounces fresh lasagna noodles, cut into 1¼ x 5-inch ribbons
1 tablespoon capers, drained
½ teaspoon crushed red pepper
3 ounces (¼-inch) cubed fresh mozzarella cheese (about ¾ cup)
1 tablespoon thyme leaves
1. Preheat the broiler to high.
2. Cut the bell pepper in half lengthwise; discard the seeds and membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet; flatten with your hand. Broil 8 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and cut into strips.
3. While the bell pepper broils, bring 10 cups water to a boil in a Dutch oven. Add the carrots and onions; cook 2 minutes. Add the peas; cook 2 minutes. Drain; rinse with cold water. Drain. Remove the carrot skins by rubbing gently with a clean, dry paper towel. Remove the stem ends from the onions; peel.
4. Heat a large nonstick skillet over medium-high heat. Add 2 tablespoons of the olive oil to the pan; swirl to coat. Add the onions, mushrooms, and fennel; sauté for 2 minutes, stirring occasionally. Add ¼ teaspoon of the salt; reduce the heat to medium, and sauté for 3 minutes, stirring occasionally. Add the bell pepper, carrots, and vinegar; cook 2 minutes or until the liquid almost evaporates.
5. Cook the pasta in boiling water 2 minutes; drain. Combine the pasta, the remaining 2 tablespoons oil, the remaining ¼ teaspoon salt, the fennel mixture, capers, and crushed red pepper in a large bowl; toss to combine. Add the mozzarella; sprinkle with the thyme.
(Serving Size: 1¼ cups): CALORIES 392; FAT 19.6g (sat 4.8g, mono 11.4g, poly 2.1g); PROTEIN 12g; CARB 44g; FIBER 7g; SUGARS 6g (est. added sugars 0g); CHOL 48mg; IRON 3mg; SODIUM 569mg; CALCIUM 178mg
ONE-PAN PASTA WITH RICOTTA AND ARTICHOKES
Hands-on: 10 minutes Total: 20 minutes Serves 4
This recipe uses one skillet from start to finish—you can’t beat that on a busy weeknight. The ricotta adds rich creaminess, while fresh mozzarella creates that ooey-gooey baked pasta feel.
1 tablespoon olive oil
1 cup chopped onion
8 ounces presliced mushrooms
4 garlic cloves, sliced
2½ cups unsalted vegetable stock
1½ cups frozen artichoke quarters, thawed
¾ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 (14.5-ounce) can unsalted fire-roasted tomatoes
1 (9-ounce) package refrigerated fresh fettuccine
½ cup part-skim ricotta cheese
3 ounces fresh mozzarella cheese, torn into small pieces
¼ cup fresh basil leaves
1. Preheat the broiler to high.
2. Heat a large ovenproof skillet over medium-high heat. Add the oil to the pan; swirl to coat. Add the onion, mushrooms, and garlic to the pan; cook 7 minutes, stirring occasionally. Add the stock, artichokes, salt, pepper, tomatoes, and pasta to the pan, and bring to a boil. Stir to combine. Cover; reduce the heat, and simmer 8 minutes or until the pasta is tender. Dot the pasta mixture evenly with the ricotta and mozzarella cheeses.
3. Place the pan under the broiler. Broil the mixture 2 minutes or until the cheese melts. Sprinkle evenly with the basil.
(Serving Size: 1¼ cups): CALORIES 407; FAT 13g (sat 5.2g, mono 3.4g, poly 1.2g); PROTEIN 20g; CARB 54g; FIBER 7g; SUGARS 6g (est. added sugars 0g); CHOL 73mg; IRON 3mg; SODIUM 623mg; CALCIUM 136mg
Fresh Pasta is an excellent option when you just don’t have the time or inclination to spend 12 minutes cooking dried pasta. Fresh pasta is done in 2 to 3 minutes. The texture is deliciously different; it’s more delicate, with a slightly springy bounce yet it’s not too refined for bold seasonings or a creamy sauce.
SPAGHETTI WITH SPINACH-AVOCADO SAUCE 
Hands-on: 12 minutes Total: 20 minutes Serves 4
Move over, pesto. You’re not the only sauce worth going green for. Pureed avocado makes this dish positively irresistible. Garnish with extra basil leaves, if desired.
8 ounces uncooked whole-wheat spaghetti
1 cup baby spinach leaves
¼ cup rinsed and drained unsalted cannellini beans
¼ cup basil leaves
2 tablespoons extra-virgin olive oil
2 teaspoons grated lemon rind
1 tablespoon fresh lemon juice
1 teaspoon kosher salt
2 garlic cloves
1 ripe peeled avocado
¼ cup cherry tomatoes, halved
2 tablespoons sliced almonds, toasted
1. Prepare the pasta according to the package directions, omitting the salt and fat. Reserve ½ cup of the cooking liquid. Drain the pasta.
2. Place the reserved ½ cup cooking liquid, the spinach, and the next 8 ingredients (through avocado) in a food processor; process until smooth. Combine the pasta and spinach mixture; toss to coat. Sprinkle with the tomato and almonds.
(Serving Size: about 1 cup): CALORIES 374; FAT 15.2g (sat 2g, mono 10.1g, poly 2.1g); PROTEIN 10g; CARB 50g; FIBER 6g; SUGARS 2g (est. added sugars 0g); CHOL 0mg; IRON 3mg; SODIUM 502mg; CALCIUM 46mg
Whole-Wheat Pastas are thirsty. They absorb a lot more liquid than traditional white pasta, so the longer they sit, the more sauce they’ll soak in. One quick trick to check the quality of the pasta is to look for white spots. More spots on uncooked pasta means it was dried too quickly and will likely fall apart more easily in your sauce.
ROASTED CAULIFLOWER AND CHICKPEA WHOLE-WHEAT SPAGHETTI BOWL
Hands-on: 35 minutes Total: 35 minutes Serves 4
This one-bowl meal is an ideal option for healthy meals on the go: It comes together quickly and can be made ahead. It gets wonderful texture from the chickpeas and cauliflower, nuttiness from the whole-wheat pasta, and rich umami flavor from the miso and tahini. You’ll find the miso paste in the refrigerated produce section and tahini in the international aisle.
1 small head cauliflower, broken into 1-inch florets (about 3½ cups)
1 (15-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
2 tablespoons olive oil
½ teaspoon freshly ground black pepper
¼ teaspoon kosher salt
¼ cup water
3 tablespoons white miso paste
2 tablespoons tahini
1 tablespoon fresh lemon juice
1 garlic clove
6 ounces uncooked whole-wheat spaghetti
½ cup firmly packed parsley leaves
1 red chile pepper, thinly sliced
1. Preheat the oven to 425°F. Combine the cauliflower, chickpeas, oil, black pepper, and salt in a large bowl. Spread the mixture in a single layer on a baking sheet; bake at 425°F for 20 minutes or until the cauliflower is tender and lightly browned.
2. Place ¼ cup water, miso, tahini, lemon juice, and garlic in a mini food processor; process until smooth.
3. Prepare the pasta according to the package directions, omitting the fat and salt. Drain. Divide the noodles evenly among 4 bowls. Top evenly with the cauliflower mixture. Drizzle evenly with the miso dressing; top evenly with the parsley and sliced chile.
(Serving Size: 2 cups): CALORIES 411; FAT 13.2g (sat 1.8g, mono 5.1g, poly 1.3g); PROTEIN 18g; CARB 61g; FIBER 13g; SUGARS 7g (est. added sugars 0g); CHOL 0mg; IRON 5mg; SODIUM 581mg; CALCIUM 98mg
GOLDEN BEET PASTA WITH BASIL-ALMOND PESTO
Hands-on: 29 minutes Total: 29 minutes Serves 4
This bright, earthy springtime dish uses the entire beet—stems, leaves, and all.
8 ounces uncooked whole-wheat penne (tube-shaped pasta)
2 (8-ounce) golden beets with greens
2 tablespoons extra-virgin olive oil
¾ cup water
⅓ cup organic vegetable broth
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
2 cups loosely packed basil leaves
¼ cup dry-roasted unsalted almonds
3 garlic cloves, chopped
2 ounces grated vegetarian Parmesan cheese (about ½ cup)
1 tablespoon fresh lemon juice
1. Cook the pasta according to the package directions, omitting the salt and fat. Drain.
2. Remove the greens and stems from the beets; rinse and drain. Coarsely chop the greens and stems to measure 4 cups. Peel the beets, cut in half vertically, and cut into ⅛-inch slices.
3.Heat a large skillet over medium-high heat. Add 1 tablespoon of
the oil to the pan; swirl to coat. Add the beets; sauté 3 minutes. Add the beet greens and stems, ½ cup of the water, broth, salt, and pepper; cover. Reduce heat to medium; simmer 8 minutes or until the beets are tender.
4. Place the remaining 1 tablespoon oil, basil, almonds, and garlic in a food processor; process until smooth. Add the cheese and the remaining ¼ cup water; process until blended. Add the pasta, pesto, and lemon juice to the beet mixture; toss to combine.
(Serving Size: 1½ cups): CALORIES 431; FAT 16.7g (sat 3.4g, mono 7.8g, poly 2g); PROTEIN 17g; CARB 55g; FIBER 10g; SUGARS 8g (est. added sugars 0g); CHOL 13mg; IRON 4mg; SODIUM 573mg; CALCIUM 320mg
Beet Greens look and taste similar to Swiss chard and can be used in much the same way as you would any greens—added to soups and stews, as the base of a salad, or as the star of a sauté for a quick side. Some of the larger stems can be tough, so you’ll want to remove those before cooking.
TRIPLE-PEPPER PASTA
Hands-on: 30 minutes Total: 1 hour, 30 minutes Serves 6
This dish is an exposition of sweet peppers. Here, they’re charred and pureed for a sauce, roasted and stirred into the pasta, and quick-cured for a pretty topper. Mild Aleppo pepper and spicy ground red pepper actually make this a five-pepper pasta.
¼ cup balsamic vinegar
¼ cup water
1 medium-sized red onion, peeled and cut into wedges
1½ teaspoons kosher salt
1 teaspoon sugar
2 Fresno chiles, thinly sliced
12 ounces uncooked whole-wheat rotini
12 ounces red bell peppers (about 2 large)
Cooking spray
3 tablespoons olive oil
2 tablespoons sherry vinegar
¼ teaspoon ground red pepper
2 large garlic cloves
1 pound multicolored mini baby bell peppers
6 ounces fresh mozzarella cheese, cubed
¼ cup small oregano leaves
1 tablespoon Aleppo pepper or sweet paprika
1. Preheat the oven to 400°F.
2. Place the balsamic vinegar, ¼ cup water, and onion in an 11 x 7–inch glass or ceramic baking dish; cover tightly with foil. Bake at 400°F for 45 minutes. Uncover and bake 10 minutes or until the liquid evaporates. Cool.
3. Combine ¼ teaspoon of the salt, the sugar, and Fresno chiles in a bowl. Let stand 20 minutes.
4. While the chiles stand, cook the pasta according to the package directions, omitting the salt and fat. Drain. Rinse with cold water; drain.
5. Preheat the broiler to high.
6. Place the large bell peppers on a baking sheet. Coat with cooking spray. Broil 15 minutes or until charred, turning occasionally. Place the peppers in a bowl; cover tightly with plastic wrap. Cool. Peel and seed the large bell peppers over a bowl, reserving the juices. Place the peeled peppers and their juices in a blender with ½ teaspoon of the salt, oil, sherry vinegar, ground red pepper, and garlic; blend until smooth.
7. Add the baby bell peppers to the baking sheet. Coat with cooking spray. Broil 10 minutes or until lightly charred, stirring once after 5 minutes. Place the baby bell peppers in a bowl; tightly cover with plastic wrap. Cool. Remove the stems and seeds; coarsely chop the peppers. Place the onion mixture, the remaining ¾ teaspoon salt, pureed pepper mixture, pasta, baby bell peppers, and half of the mozzarella in a large bowl; toss to combine. Top with the Fresno chile mixture, the remaining mozzarella, oregano, and Aleppo pepper.
(Serving Size: 1⅓ cups): CALORIES 415; FAT 13.6g (sat 4.3g, mono 6.9g, poly 1g); PROTEIN 12g; CARB 57g; FIBER 5g; SUGARS 12g (est. added sugars 1g); CHOL 20mg; IRON 3mg; SODIUM 538mg; CALCIUM 194mg
PASTA WITH LEMON CREAM SAUCE, ASPARAGUS, AND PEAS
Hands-on: 13 minutes Total: 20 minutes Serves 4
Citrus flavors and fresh asparagus brighten this pasta. Another perk: Leftovers pack nicely for work or school.
8 ounces uncooked rotini
1¾ cups (1½-inch) slices asparagus (about ½ pound)
1 cup frozen green peas, thawed
1 tablespoon butter
1 garlic clove, minced
1 cup organic vegetable broth
1 teaspoon cornstarch
⅓ cup heavy cream
3 tablespoons fresh lemon juice (about 1 lemon)
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Dash of ground red pepper
Coarsely ground black pepper (optional)
Lemon slices (optional)
1. Cook the pasta according to the package directions, omitting the salt and fat. Add the asparagus during last minute of cooking time. Place the peas in a colander. Drain the pasta mixture over the peas.
2. Melt the butter in a skillet over medium-high heat. Add the garlic to the pan; sauté 1 minute. Combine the broth and cornstarch in a small bowl; stir until well blended. Add the broth mixture to the pan; bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from the heat. Stir in the cream, juice, salt, ¼ teaspoon black pepper, and red pepper. Add the pasta mixture to the broth mixture; toss gently to coat. Garnish with coarsely ground black pepper and lemon slices, if desired. Serve immediately.
(Serving Size: about 1½ cups): CALORIES 352; FAT 11.2g (sat 6.7g, mono 2.9g, poly 0.5g); PROTEIN 12g; CARB 53g; FIBER 5g; SUGARS 6g (est. added sugars 0g); CHOL 35mg; IRON 4mg; SODIUM 471mg; CALCIUM 49mg
FARFALLE WITH BUTTERNUT SQUASH
Hands-on: 20 minutes Total: 25 minutes Serves 6
A tasty bow tie recipe makes for a quick and easy weeknight meal. Packed with protein and fiber in the form of walnuts and butternut squash, this heart-healthy pasta dish can be on your table in under 30 minutes.
3 cups cubed peeled butternut squash (about 1 pound)
2 tablespoons extra-virgin olive oil
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ cup walnut halves
8 ounces uncooked farfalle (bow tie pasta)
1½ cups organic vegetable stock
1½ tablespoons white balsamic vinegar
1 garlic clove, minced
¼ cup flat-leaf parsley leaves
1 tablespoon minced fresh sage
2 ounces shaved vegetarian Parmesan cheese (about ½ cup)
1. Preheat the oven to 400°F.
2. Combine the squash, 1 tablespoon of the olive oil, salt, and pepper on a baking sheet; arrange in a single layer. Bake at 400°F for 15 minutes or until tender. Add the walnuts to the baking sheet; bake at 400°F for 5 minutes or until toasted. Cool slightly; coarsely chop the walnuts.
3. While the squash roasts, cook the pasta according to the package directions, omitting the salt and fat. Drain.
4. While the pasta cooks, combine the remaining 1 tablespoon olive oil, stock, vinegar, and garlic in a large skillet over medium-high heat; simmer 8 minutes or until reduced to ½ cup. Combine the pasta, squash mixture, walnuts, stock mixture, parsley, and sage in a large bowl; toss to coat. Sprinkle with the cheese.
(Serving Size: about 1 cup): CALORIES 317; FAT 13.3g (sat 2.9g, mono 4.8g, poly 4.6g); PROTEIN 11g; CARB 41g; FIBER 3g; SUGARS 4g (est. added sugars 0g); CHOL 8mg; IRON 2mg; SODIUM 292mg; CALCIUM 164mg
EGG NOODLE STIR-FRY WITH BROCCOLI
Hands-on: 35 minutes Total: 35 minutes Serves 4
The red chiles add vibrant color and deep, fruity heat. If you can’t find them, substitute ¼ cup thinly sliced Fresno peppers (which are much milder). Look for very young ginger; it will have thinner skin and a less fibrous interior.
2 tablespoons dark sesame oil
1 (3.5-ounce) package shiitake mushrooms
½ cup diagonally cut carrot (about 2 ounces)
4 Thai red chile peppers, halved
3 garlic cloves, minced
1 (1-inch) piece fresh ginger, peeled and thinly sliced
2 cups unsalted vegetable stock
2 tablespoons lower-sodium soy sauce
2 teaspoons honey
7 ounces broccoli florets (about 3 cups)
4 baby bok choy, quartered (about 10 ounces)
1 (16-ounce) package refrigerated cooked Chinese egg noodles (such as Twin Marquis)
2 teaspoons canola oil
4 large eggs
1 tablespoon rice vinegar
Freshly ground black pepper
1. Heat a medium saucepan over medium-high heat. Add 1 tablespoon of the sesame oil to the pan; swirl to coat. Thinly slice the mushroom caps. Add the mushrooms and carrot to the pan; sauté 5 minutes or until tender. Add the peppers, garlic, and ginger; cook 30 seconds, stirring constantly. Add the stock; bring to a boil, scraping the pan to loosen the browned bits. Cover and simmer 10 minutes. Remove from the heat; stir in the soy sauce and honey. Keep warm.
2. Heat a wok or large skillet over high heat. Add the remaining 1 tablespoon sesame oil to the pan; swirl to coat. Add the broccoli; stir-fry 3 minutes. Add the bok choy; stir-fry 1 minute.
3. Place the noodles in a colander; rinse under hot water to separate the noodles. Drain; divide the noodles evenly among 4 bowls. Top evenly with the broccoli, bok choy, and stock mixture.
4. Heat a large nonstick skillet over medium heat. Add the canola oil to the pan; swirl to coat. Crack the eggs into the pan; cook 4 minutes or until the whites are just set. Top each bowl with 1 egg. Drizzle the servings evenly with rice vinegar and sprinkle with black pepper.
(Serving Size: 1 bowl): CALORIES 467; FAT 22g (sat 3.2g, mono 11g, poly 6.8g); PROTEIN 18g; CARB 53g; FIBER 4g; SUGARS 5g (est. added sugars 3g); CHOL 214mg; IRON 5mg; SODIUM 768mg; CALCIUM 136mg
STIR-FRIED CHINESE EGG NOODLES
Hands-on: 27 minutes Total: 27 minutes Serves 4
Though the chewy texture of Chinese egg noodles is fantastic, you can substitute rice sticks or linguine. Omit or decrease the amount of chile paste if serving to kids.
8 ounces fresh or frozen Chinese egg noodles, thawed
1 tablespoon canola oil
1 cup sliced cremini mushrooms
5 garlic cloves, minced
3 green onions, diagonally sliced
¼ cup lower-sodium soy sauce
1 tablespoon brown sugar
1½ tablespoons fresh lime juice
1 tablespoon dark sesame oil
1 tablespoon ketchup
1 tablespoon chile paste (such as sambal oelek)
2 large eggs
2 cups spinach, trimmed
1. Cook the egg noodles according to the package directions, omitting the salt and fat. Drain.
2. Heat a large skillet over medium-high heat. Add the canola oil to the pan; swirl to coat. Add the mushrooms; sauté 4 minutes, stirring occasionally. Add the garlic and green onions; sauté for 1 minute, stirring constantly. Combine the soy sauce and the next 5 ingredients (through chile paste), stirring well. Stir the soy sauce mixture into the mushroom mixture; bring to a boil.
3. Add the noodles to the pan; toss to coat. Add the eggs; cook 2 minutes or until the eggs are set, tossing well. Remove from the heat; stir in the spinach.
(Serving Size: 1 cup): CALORIES 298; FAT 10.1g (sat 1.8g, mono 4.5g, poly 2.9g); PROTEIN 13g; CARB 39g; FIBER 2g; SUGARS 5g (est. added sugars 3g); CHOL 93mg; IRON 2mg; SODIUM 648mg; CALCIUM 55mg
Fresh Chinese Egg Noodles are located in the refrigerated section of most Asian markets. Like other fresh pastas, they should be stored in their package in the refrigerator until you’re ready to cook them. Unopened, they’ll last for about a week, but once opened, they should be used within 2 to 3 days.
CHINESE NOODLE SALAD WITH SESAME DRESSING
Hands-on: 20 minutes Total: 25 minutes Serves 4
The sweetness of the tomatoes and sugar snap peas balances the heat of the chile paste.
1 (8-ounce) package uncooked dried Chinese-style flat noodles
1 cup sugar snap peas, trimmed
2 teaspoons peanut oil
1 cup cubed firm water-packed tofu (about 6 ounces)
1 cup cherry tomatoes, halved
½ cup drained sliced water chestnuts
½ cup thinly sliced green onions
3 tablespoons seasoned rice vinegar
1 tablespoon lower-sodium soy sauce
2 teaspoons dark sesame oil
2 teaspoons chile paste (such as sambal oelek)
⅛ teaspoon kosher salt
1 tablespoon sesame seeds, toasted
1. Cook the noodles according to the package directions, omitting the salt and fat. Add the peas during the last minute of cooking. Drain; rinse with cold water.
2. Heat a large nonstick skillet over medium-high heat. Add the peanut oil to the pan; swirl to coat. Add the tofu to the pan; cook 5 minutes or until browned, stirring frequently.
3. Combine the noodle mixture, tofu, tomatoes, water chestnuts, and onions in a large bowl. Combine the vinegar and the next 4 ingredients (through salt) in a small bowl, stirring with a whisk. Add the vinegar mixture to the noodle mixture, tossing gently to coat. Add 1½ teaspoons of the sesame seeds; toss to combine. Sprinkle with the remaining 1½ teaspoons sesame seeds.
(Serving Size: 2 cups): CALORIES 293; FAT 8.6g (sat 1.2g, mono 2g, poly 1.7g); PROTEIN 14g; CARB 39g; FIBER 3g; SUGARS 6g (est. added sugars 0g); CHOL 0mg; IRON 5mg; SODIUM 704mg; CALCIUM 111mg
MOCK CHAM NOODLE BOWL
Hands-on: 30 minutes Total: 30 minutes Serves 4
The sauce in this dish is a variation of Vietnamese nouc cham, which is a dipping sauce that includes fish sauce. Here, we’ve substituted liquid aminos, which is exactly what it sounds like: liquid amino acids. This umami-rich sauce made from soybeans and water is a vegetarian (and gluten-free) protein source that tastes a lot like soy sauce. You’ll find it at most grocery stores. The sauce can be made ahead and refrigerated for up to 5 days.
Sauce
¼ cup water
3 tablespoons fresh lime juice
3 tablespoons liquid aminos or lower-sodium soy sauce
2 tablespoons light brown sugar
1 teaspoon rice vinegar
1 Thai chile sliced
1 garlic clove, grated
Noodle Bowls
3 shallots, cut crosswise into ¼-inch-thick slices and separated into rings
1 tablespoon cornstarch
2 tablespoons canola oil
6 ounces uncooked rice noodles
16 ounces firm tofu, drained and cut into thin strips
½ medium cucumber, cut into thin strips
1 cup matchstick carrots
1 cup thinly sliced red bell pepper (from 1 bell pepper)
1 cup bean sprouts
¼ cup torn mint leaves
¼ cup torn basil leaves
¼ cup firmly packed cilantro leaves
¼ cup dry-roasted unsalted cashews
Sliced green onions (optional)
1. Make the sauce: Combine ¼ cup water, lime juice, liquid aminos, brown sugar, vinegar, chile, and garlic in a small bowl; set aside.
2. Make the noodle bowls: Combine the shallots and cornstarch. Let stand 10 minutes. Heat a large skillet over medium-high heat. Add the oil to the pan; swirl to coat. Add the shallots; cook until browned and crisp, about 5 minutes. Drain on a paper towel.
3. Cook the rice noodles according to the package directions. Rinse with cold water; drain well. Divide the noodles evenly among 4 bowls; top evenly with the shallots, tofu, cucumber, carrots, bell pepper,
and bean sprouts. Sprinkle with the mint, basil, cilantro, and cashews; drizzle 3 tablespoons of the sauce over each serving. Garnish with sliced green onions, if desired. Serve immediately.
(Serving Size: 1 bowl): CALORIES 411; FAT 14.4g (sat 1.8g, mono 7.4g, poly 4.5g); PROTEIN 10g; CARB 65g; FIBER 4g; SUGARS 15g (est. added sugars 7g); CHOL 0mg; IRON 4mg; SODIUM 534mg; CALCIUM 99mg
CURRIED PEANUT SAUCE AND RAMEN NOODLE PIZZA
Hands-on: 30 minutes Total: 30 minutes Serves 4
This is not your typical pizza. Crisped up ramen noodles stand in for the traditional dough-based crust for a delicious textural difference. Ramen noodles come in a variety of flavors, but you can use any of them since the seasoning packet is reserved for another use.
2 (3-ounce) packages ramen noodle soup mix
2 tablespoons olive oil
¾ teaspoon kosher salt
¼ cup coconut milk
2 tablespoons creamy peanut butter
2 teaspoons rice vinegar
1 teaspoon curry powder
1 teaspoon light brown sugar
1 teaspoon Sriracha chili sauce
1 teaspoon minced peeled fresh ginger
1 garlic clove, coarsely chopped
2 teaspoons water
8 ounces extra-firm tofu, drained and cut into ½-inch cubes
1 cup fresh Broccolini florets (from 1 [8-ounce] bunch)
½ red bell pepper, thinly sliced
2 tablespoons dry-roasted unsalted peanuts, chopped
¼ cup firmly packed cilantro leaves
1. Preheat the oven to 450°F.
2. Cook the noodles according to the package directions, reserving the seasoning packets for another use. Drain the noodles, and spread on a towel; press lightly to remove the moisture.
3. Heat a 12-inch cast-iron skillet or ovenproof nonstick skillet over medium-high heat. Add the oil to the pan; swirl to coat. Add the noodles to the pan. Press and flatten the noodles in the bottom of the pan; sprinkle with ½ teaspoon of the salt. Cook until the bottom browns and the noodles feel firm, about 6 minutes. Remove the pan from the heat.
4. Place the coconut milk, peanut butter, vinegar, curry powder, brown sugar, Sriracha, ginger, garlic, 1 teaspoon of the water, and remaining ¼ teaspoon salt in a food processor; process until smooth, about 1 minute, stopping to scrape sides as necessary. Remove 2 tablespoons of the curry sauce to a medium bowl; stir in the remaining 1 teaspoon water. Add the tofu; toss to coat. Spread the remaining curry sauce over the noodles. Top with the Broccolini, tofu mixture, and bell pepper. Bake at 450°F for 15 minutes or until the vegetables are tender and beginning to brown. Sprinkle the peanuts and cilantro leaves over the top. Cut into 8 wedges.
(Serving Size: 2 wedges): CALORIES 385; FAT 20.1g (sat 5.4g, mono 8.8g, poly 4.6g); PROTEIN 14g; CARB 40g; FIBER 5g; SUGARS 4g (est. added sugars 1g); CHOL 0mg; IRON 2mg; SODIUM 608mg; CALCIUM 63mg
GRILLED VEGETABLE LASAGNA
Hands-on: 25 minutes Total: 1 hour, 40 minutes Serves 10
Grilling the vegetables deepens their flavors for this vegetable-focused lasagna. To speed preparation, use no-boil lasagna noodles; the baking time remains the same.
3 eggplants, cut lengthwise into ¼-inch slices (about 3 pounds)
3 zucchini, cut lengthwise into ⅛-inch slices (about 1¼ pounds)
Cooking spray
1 teaspoon salt
¾ teaspoon freshly ground black pepper
2 red bell peppers, quartered and seeded
1 (15-ounce) container fat-free ricotta cheese
1 large egg
3 ounces grated vegetarian Parmesan cheese (about ¾ cup)
¼ cup minced fresh basil
¼ cup minced fresh parsley
9 lasagna noodles
1 (26-ounce) jar tomato-basil pasta sauce (such as Muir Glen)
¾ cup shredded part-skim mozzarella cheese (about 3 ounces)
¼ cup pesto
Basil leaves
1. Preheat the grill to medium-high heat.
2. Coat the eggplants and zucchini with cooking spray. Sprinkle with ½ teaspoon of the salt and ¼ teaspoon of the black pepper. Grill the eggplant and zucchini 1½ minutes on each side or just until tender. Cool; combine in a large bowl.
3. Place the bell peppers on the grill, skin sides down; grill 3 minutes or until tender. Cut into (1-inch-wide) strips. Add the bell peppers to the eggplant mixture.
4. Combine the ricotta cheese, egg, ½ cup of the Parmesan cheese, basil, parsley, the remaining ½ teaspoon salt, and the remaining ½ teaspoon black pepper.
5. Cook the lasagna noodles according to the package directions, omitting the salt and fat. Drain.
6. Preheat the oven to 375°F.
7. Spread ½ cup of the pasta sauce in the bottom of a 13 x 9–inch baking dish coated with cooking spray. Arrange 3 noodles over the tomato sauce. Top with half of the eggplant mixture. Spread half of the ricotta cheese mixture over the eggplant mixture; sprinkle with ¼ cup of the mozzarella cheese.
8. Arrange 3 noodles and 1 cup of the pasta sauce over the cheese; cover with the remaining eggplant mixture. Top with the remaining ricotta mixture. Spread the pesto over the ricotta; sprinkle with ¼ cup of the mozzarella cheese. Cover with the remaining 3 noodles.
9. Spoon 1 cup of the pasta sauce over the noodles. Sprinkle with the remaining ¼ cup Parmesan cheese and the remaining ¼ cup mozzarella cheese. Bake at 375°F for 1 hour. Let stand 15 minutes before serving. Top with the basil leaves.
CALORIES 298; FAT 9.7g (sat 3.2g, mono 2.4g, poly 0.7g); PROTEIN 16g; CARB 36g; FIBER 8g; SUGARS 13g (est. added sugars 0g); CHOL 40mg; IRON 2mg; SODIUM 748mg; CALCIUM 325mg
SWEET POTATO AND PESTO LASAGNA
Hands-on: 1 hour Total: 1 hour, 20 minutes Serves 6
This veggie-packed lasagna gets a flavor boost from using pesto instead of traditional tomato sauce. You can substitute Swiss chard, kale, or other dark leafy greens for the spinach, if you like. Garnish with fresh basil leaves.
2 pounds sweet potatoes, peeled
2 tablespoons water
¼ cup olive oil
1 cup chopped yellow onion (from 1 onion)
8 ounces cremini mushrooms, chopped
½ cup chopped red bell pepper (from 1 bell pepper)
1 tablespoon chopped fresh garlic
9 cups baby spinach (about 9 ounces)
¾ teaspoon kosher salt
8 ounces firm tofu, drained and finely chopped
1 cup fat-free ricotta cheese
1 large egg
1 large egg yolk
2 tablespoons chopped fresh flat-leaf parsley
2 teaspoons chopped fresh oregano
1 cup firmly packed basil leaves
¼ cup pine nuts, toasted
2½ ounces vegetarian Parmesan cheese, grated (about ½ cup plus 2 tablespoons)
Cooking spray
2 ounces reduced-fat mozzarella cheese, shredded (about ½ cup)
1. Cut the potatoes crosswise into ¼-inch-thick slices. Place the potatoes and 2 tablespoons water in a microwave-safe dish; cover with plastic wrap, and poke several holes to vent. Microwave at HIGH until tender-crisp, about 5 minutes. Drain water; let stand 10 minutes.
2. Heat a large skillet over medium-high heat. Add 1 tablespoon of the oil to the pan; swirl to coat. Add the onion and mushrooms; cook, stirring occasionally, until tender, about 8 minutes. Add the bell pepper and garlic; cook until the pepper is slightly browned, about 3 minutes. Add 8 cups of the spinach; cook, stirring constantly, until the spinach wilts, about 2 minutes. Remove from the heat. Stir in the salt, and set aside.
3. Preheat the oven to 375°F. Stir together the tofu, ricotta, egg, egg yolk, parsley, and oregano in a bowl until well combined.
4. Place the basil, pine nuts, ¼ cup of the Parmesan cheese, and remaining 1 cup spinach in a food processor; process until finely ground. With the processor running, pour the remaining 3 tablespoons oil through the food chute in a slow, steady stream, processing until smooth.
5. To assemble the lasagna, coat a broiler-safe 8-inch square glass or ceramic baking dish generously with cooking spray. Layer one-third of the potato slices in the bottom of prepared dish. Top with half of the vegetable mixture. Spread half of the ricotta mixture over the vegetables. Swirl half of the pesto over the ricotta. Repeat the layers once. Top with the remaining potato slices, mozzarella, and Parmesan. Loosely cover with aluminum foil. Bake at 375°F for 15 minutes or until bubbly.
6. Preheat the broiler to high. (Keep lasagna covered in oven.)
7. Uncover the lasagna, and broil until the cheese is golden brown, about 2 minutes. Remove from the oven; let stand 10 minutes before slicing.
(Serving Size: about 1 cup): CALORIES 406; FAT 21.3g (sat 5g, mono 9.3g, poly 4.6g); PROTEIN 21g; CARB 33g; FIBER 6g; SUGARS 9g (est. added sugars 0g); CHOL 82mg; IRON 4mg; SODIUM 578mg; CALCIUM 530mg