Whole-Wheat Spaghetti with Jalapeño Tomato Sauce
Fresh Tomato with Angel Hair Pasta
Basic Polenta with Butter and Cheese
Chinese Fried Rice with Tofu and Cashews
Quick and Easy Vegetable Fried Rice
Use Romano cheese instead of Parmesan cheese if you prefer.
Low-fat, Vegetarian
INGREDIENTS | SERVES 6
1 pound whole-wheat spaghetti
1 (28-ounce) can no-sodium diced tomatoes
¼ cup minced onions
½ teaspoon minced garlic
2 low-sodium vegetable bouillon cubes
3 jalapeño peppers, diced
⅓ cup grated Parmesan cheese
1. Cook spaghetti noodles as directed.
2. Combine tomatoes, onions, garlic, bouillon cubes, and jalapeño peppers in a food processor or blender until smooth.
3. Put blended mixture in a large saucepan and heat on medium for about 5 minutes.
PER SERVING Calories: 320 | Fat: 3 g | Protein: 14 g | Sodium: 340 mg | Carbohydrates: 65 g | Fiber: 3 g
Warm your vegetables in a skillet or in the microwave. If you prefer to cook them for a softer texture, use a skillet and stir them until they are soft or slightly browned.
Low-fat, High-fiber, Vegetarian
INGREDIENTS | SERVES 6
1 pound whole-wheat spaghetti
10 ounces mixed frozen vegetables, thawed
1 teaspoon freshly grated rosemary
2 teaspoons minced onion
2 teaspoons minced garlic Salt and pepper to taste
¼ cup Parmesan cheese
1. Cook spaghetti according to directions.
2. In a skillet over medium heat, toss the mixed vegetables to warm them.
3. Mix rosemary, onion, garlic, salt, and pepper with the vegetables.
4. Pour vegetables over spaghetti and serve, sprinkling with cheese.
Per Serving Calories: 313 | Fat: 2 g | Protein: 14 g | Sodium: 345 mg | Carbohydrates: 64 g | Fiber: 6 g
If the pasta mixture has become thick and tight, thin it with some of the reserved cooking water.
INGREDIENTS | SERVES 6
1 pound fettuccine noodles
½ cup margarine
2 cups skim milk
⅓ teaspoon nutmeg
1⅓ cups freshly grated Parmesan cheese
Counting Calories
A protein calorie is no different from a fat calorie, they are simply units of energy. However, fat packs more calories per gram than proteins or carbohydrates. The key to weight loss is to burn more calories than you take in.
1. Prepare the fettuccine according to package directions. When pasta is done, drain in a colander and reserve some of the cooking water.
2. Meanwhile, melt margarine in a saucepan over medium heat.
3. Whisk in the milk and nutmeg and bring the mixture to simmer.
4. Add the fettuccine to the cream mixture and top with the cheese.
PER SERVING Calories: 570 | Fat: 24 g | Protein: 24 g | Sodium: 327 mg | Carbohydrates: 61 g | Fiber: 3 g
Rosemary adds a rich depth of flavor to this simple summer pasta recipe, and the Parmesan cheese topping adds just the right texture and taste.
Vegetarian
INGREDIENTS | SERVES 4
1 tablespoon butter
2 cloves garlic, minced
3 zucchini, sliced
2 teaspoons fresh rosemary leaves, minced
¼ teaspoon salt
⅛ teaspoon white pepper
1 (12-ounce) package medium pasta shells
3 tablespoons chopped flat-leaf parsley
¼ cup grated Parmesan cheese
Cooking Pasta
Many chefs undercook pasta slightly and add it to the sauce in the pan. This way, the pasta absorbs flavors from the sauce. Remember that if you put pasta into a hot pan of sauce, it will continue to cook—be careful not to overcook and end up with mush!
1. Bring a large pot of water to a boil. In a large skillet, melt butter over medium heat. Add garlic and zucchini and cook until crisp-tender, about 5 to 6 minutes. Add rosemary and season with salt and pepper. Cook for 2 to 3 minutes to blend flavors. Remove from heat.
2. Meanwhile, cook pasta in boiling salted water until al dente. Drain and add to zucchini mixture. Return to the heat and toss until the shells are coated with sauce, 2 to 3 minutes. Add the parsley and cheese and toss again. Serve immediately.
PER SERVING Calories: 329 | Fat: 4 g | Protein: 14 g | Sodium: 420 mg | Carbohydrates: 68 g | Fiber: 4 g
This meal is simple but delicious. Throw in some leftover chicken or sausage if you want to add some protein and kick up the flavor a notch.
Vegetarian
INGREDIENTS | SERVES 4–6
½ cup pine nuts
4 ripe beefsteak tomatoes
¼ cup extra-virgin olive oil
1 tablespoon lemon juice
¼ cup packed fresh basil leaves
½ teaspoon salt
⅛ teaspoon white pepper
1 pound angel hair pasta
Fresh Basil
If you have a garden—or even just a sunny windowsill—by all means grow basil; it’s easy to grow and requires very little maintenance. There are lots of kits available on the market or the Internet. Just be sure to use the basil before the plant starts to flower. You can also find fresh basil in the produce aisle of your supermarket.
1. Bring a large pot of water to a boil for the pasta. Place small skillet over medium heat for 3 minutes. Add pine nuts; cook and stir for 3 to 5 minutes or until nuts begin to brown and are fragrant. Remove from heat and pour nuts into a serving bowl.
2. Chop tomatoes into
½” pieces and add to pine nuts along with olive oil, lemon juice, basil, salt, and pepper. Add pasta to the boiling water; cook and stir until al dente, according to package directions. Drain and add to tomato mixture in bowl. Toss gently and serve immediately.
PER SERVING Calories: 277 | Fat: 18 g | Protein: 19 g | Sodium: 387 mg | Carbohydrates: 25 g | Fiber: 4 g
Ricotta is a soft cheese similar to cottage cheese, but it is made from whey instead of milk. It has a creamy texture and rich flavor.
Vegetarian
INGREDIENTS | SERVES 6
1 (15-ounce) container part-skim ricotta cheese
⅔ cup skim milk
¼ teaspoon salt
⅛ teaspoon white pepper
¼ cup grated Parmesan cheese
1 tablespoon olive oil
1 onion, chopped
4 cloves garlic, minced
½ cup chopped basil leaves
¼ cup chopped chives
¼ cup chopped flat-leaf parsley 1 (16-ounce) package fusilli pasta
1. In a food processor or blender, combine ricotta cheese, milk, salt, pepper, and Parmesan. Process or blend until smooth.
2. In a large skillet, heat oil over medium heat. Add onion and sauté until nearly browned, about 10 minutes. Add garlic and cook until softened.
3. Add ricotta mixture and stir in basil, chives, and parsley. Cook over low heat, stirring frequently, until hot and blended.
4. Meanwhile, cook pasta in boiling water until al dente. Drain and add to skillet. Toss well so pasta is coated with sauce. Transfer to a warm serving bowl and serve.
PER SERVING Calories: 429 | Fat: 9 g | Protein: 14 g | Sodium: 402 mg | Carbohydrates: 72 g | Fiber: 3 g
There are virtually hundreds of ways to make this macaroni and cheese your own. Using two different cheeses makes the flavor undeniable, but you can stick to one if you prefer.
Vegetarian
INGREDIENTS | SERVES 4
2 cups macaroni noodles
½ stalk celery, minced
¼ cup onion, minced
2 tablespoons canola oil
3 tablespoons fat-free milk
4 tablespoons flour
1 cup of low-fat grated Cheddar cheese
½ cup low-fat grated Swiss cheese
½ teaspoon grated nutmeg
Salt and pepper to taste
Nutmeg Is Nice
Nutmeg always adds a slight hint of spice and helps bring out the flavor in cheese sauces. You can use a pinch of pre-ground nutmeg, but fresh nutmeg has much more flavor and aroma. Grate a bit of fresh nutmeg over everything from cheese sauce to potatoes.
1. Cook macaroni according to package directions.
2. Sauté minced celery and onion in a skillet with the oil over medium heat.
3. Mix in the milk and flour, stirring until smooth.
4. Mix in the cheese, stirring constantly until thick.
5. Remove immediately from heat.
6. Stir in the nutmeg and season with salt and pepper.
7. Pour mixture over the macaroni. Toss and serve.
PER SERVING Calories: 368 | Fat: 11 g | Protein: 19 g | Sodium: 430 mg | Carbohydrates: 48 g | Fiber: 3 g
This simple and quick dish uses the flavors and textures of Southeast Asia in a recipe perfect for a late-night dinner.
Lactose-free
ingredients | SERVES 4
¼ pound dried rice noodles
3 tablespoons rice vinegar
1 tablespoon fish sauce
2 tablespoons sugar
1 teaspoon Chinese chili paste with garlic
1 tablespoon peanut oil
3 cloves garlic, minced
1 egg, beaten
½ pound medium shrimp, peeled
2 cups mung bean sprouts
½ cup sliced green onions
¼ cup chopped peanuts
Bean Sprouts, Baby
You can grow your own bean sprouts; there are books and lots of information online on the subject. You can also find them in the grocery store, either fresh in the produce aisle or canned. They are very perishable. If you buy them fresh, use them within 2 days or they may start to spoil.
1. Place noodles in a large bowl and cover with warm water. Let soak until noodles are soft, about 20 minutes. Drain noodles well and set aside.
2. In a small bowl, combine rice vinegar, fish sauce, sugar, and chili paste and mix well; set aside. Have all ingredients ready.
3. In wok or large skillet, heat peanut oil over medium-high heat. Add garlic; cook until golden, about 15 seconds. Add egg; stir-fry until set, about 30 seconds. Add shrimp and stir-fry until pink, about 2 minutes.
4. Add noodles to the wok, tossing with tongs until they soften and curl, about 1 minute. Add bean sprouts and green onions; stir-fry for 1 minute. Stir vinegar mixture and add to wok; stir-fry until mixture is hot, about 1 to 2 minutes longer. Sprinkle with peanuts and serve immediately.
PER SERVING Calories: 321 | Fat: 10 g | Protein: 18 g | Sodium: 721 mg | Carbohydrates: 66 g | Fiber: 4 g
You can enjoy this basic polenta recipe by itself, with different kinds of cheese, or with added meat or veggies.
Low-calorie, Low-carb, Vegetarian, Gluten-free
INGREDIENTS | SERVES 4
3½ cups water
1 teaspoon salt
1 cup yellow cornmeal, coarsely ground
1 tablespoon butter or heart-healthy margarine
2 tablespoons Parmesan or fontina cheese, grated
Pepper to taste
Parsley for garnish
What Is Polenta?
In some parts of Italy, polenta is used more than pasta! It is simply cornmeal cooked in boiling water until soft and fluffy like mashed potatoes. When polenta is cooled, it stiffens up, making it useful for frying or grilling. This classic can be used instead of pasta or potatoes. Serve as a base for stews, veggies, or pasta sauces.
1. Bring the water to a boil. Add salt. Stir in the cornmeal in a thin stream, stirring constantly. Reduce heat to low; continue to stir for 20 minutes or until the polenta comes away from the pot.
2. Stir in the butter, cheese, pepper, and parsley.
PER SERVING Calories: 68 | Fat: 4 g | Protein: 2 g | Sodium: 147 mg | Carbohydrates: 6 g | Fiber: 0 g
Broccoli rabe is a leafy vegetable whose florets resemble those of broccoli. It packs a wonderful and slightly bitter, acidic punch that contrasts with the mildness of the polenta.
Low-calorie, Low-carb, Vegetarian, Gluten-free
INGREDIENTS | SERVES 4
Basic Polenta with Butter and Cheese (page 89)
1 pound broccoli rabe
1 quart boiling, salted water
2 tablespoons olive oil
2 cloves garlic, minced Juice of
½ lemon
Red pepper flakes to taste
1. Rinse the broccoli rabe and cut in 1½ pieces, trimming off very bottoms of stems. Drop the broccoli rabe into the boiling water and cook for 5 minutes. Shock in cold water. Drain thoroughly.
2. Heat the olive oil and sauté garlic over medium heat. Add the lemon juice, pepper flakes, and drained broccoli rabe. Cook and stir until well coated.
3. Serve over hot polenta.
PER SERVING Calories: 74 | Fat: 7 g | Protein: 1 g | Sodium: 176 mg | Carbohydrates: 3 g | Fiber: 3 g
The tiny thyme leaves will drop off the stem as the pilaf cooks, adding a lemony-mint flavor to this easy recipe.
Low-calorie, Lactose-free, Vegan, Gluten-free
INGREDIENTS | SERVES 4
1 tablespoon olive oil
1 onion, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 fresh thyme sprig
½ teaspoon salt
⅛ teaspoon pepper
1 bay leaf
2½ cups water
1 cup long-grain brown rice
1. In a large saucepan, heat oil over medium heat. Add onion, celery, garlic, and thyme and sauté until onion is translucent, about 5 minutes. Add salt, pepper, bay leaf, and water, and bring to a boil.
2. Add rice, bring to a simmer, then cover, reduce heat to low, and simmer until all the water is absorbed and rice is tender, about 20 minutes. Remove and discard the bay leaf and the thyme stem; stir gently. Serve immediately.
PER SERVING Calories: 230 | Fat: 4 g | Protein: 6 g | Sodium: 211 mg | Carbohydrates: 29 g | Fiber: 2 g
You can stuff the cooked bulgur into red or yellow tomatoes for baking. It’s also an excellent stuffing for red, yellow, or green peppers, adding flavor and fiber.
Low-calorie, High-fiber, Lactose-free
ingredients | SERVES 4
2 tablespoons olive oil
1 cup medium bulgur wheat
3 chopped green onions
2 cups chicken broth
¼ teaspoon oregano
1 teaspoon salt
½ teaspoon pepper
Bulgur Wheat
Bulgur is usually sold parboiled, dried, and de-branned. Don’t confuse bulgur with cracked wheat, which is crushed wheat grain that has not been parboiled. Although traditionally de-branned, whole-grain, high-fiber bulgur and cracked wheat can be found in natural food stores. Bulgur is a common ingredient in Turkish, Middle Eastern, Indian, and Mediterranean dishes. It has a light, nutty flavor.
1. Heat the olive oil in a skillet over medium-high heat and cook the bulgur in it for 1 minute; then add the green onions.
2. Sauté for another minute and add the chicken broth.
3. Add the seasonings and stir. Cover with a lid and turn the heat to low.
4. Simmer for 20 minutes.
PER SERVING Calories: 194 | Fat: 8 g | Protein: 5 g | Sodium: 198 mg | Carbohydrates: 29 g | Fiber: 7 g
A flavorful creamy dressing coats a blend of rice, fruit, and vegetables in this satisfying salad. Serve it with a grilled steak for a complete meal.
Vegetarian
ingredients | SERVES 4
2 stalks celery, sliced
4 green onions, sliced
1 (8-ounce) can mandarin oranges, drained
½ cup sliced cucumber
¼ cup golden raisins
2 cups cooked rice
¾ cup plain low-fat yogurt
2 tablespoons orange juice
1 tablespoon lemon juice
1 teaspoon orange zest
2 tablespoons honey
½ teaspoon ground ginger
¼ teaspoon salt
⅛ teaspoon white pepper
Go for Citrus
Citrus is a great flavor profile to use in many different kinds of dishes, from salads to fish. You can use both the juices of citrus fruits, such as oranges and lemons, as well as the fruits themselves. This is a great way to get your daily dose of vitamins without taking a vitamin!
1. In a large bowl, combine the celery, green onions, oranges, cucumber, and raisins. Gently stir in the rice to combine.
2. In a small bowl, stir together the yogurt, orange juice, lemon juice, orange zest, honey, ginger, salt, and pepper, mixing well. Pour over the salad and toss gently to coat. Cover and chill for 2 to 3 hours before serving.
PER SERVING Calories: 275 | Fat: 6 g | Protein: 6 g | Sodium: 294 mg | Carbohydrates: 38 g | Fiber: 4 g
On busy weeknights, pick up some plain white rice from a Chinese take-out restaurant and turn it into a home-cooked meal in no time. Garnish with fresh lime wedges and a sprinkle of sea salt and fresh black pepper on top.
Macrobiotic, Vegan, High-fiber
INGREDIENTS | SERVES 3
2 cloves garlic, minced
1 container silken tofu, mashed with a fork
3 tablespoons olive oil
3 cups leftover rice
½ cup frozen mixed diced veggies
3 tablespoons soy sauce
1 tablespoon sesame oil
2 tablespoons lime juice
3 scallions (greens and whites), sliced
⅓ cup chopped cashews (optional)
1. In a large skillet or wok, sauté the garlic and tofu in
2 tablespoons of olive oil over medium-high heat, stirring frequently, until tofu is lightly browned, about 6 to 8 minutes.
2. Add remaining 1 tablespoon of olive oil, rice, and veggies, stirring well to combine.
3. Add soy sauce and sesame oil and combine well.
4. Allow to cook, stirring constantly, for 3 to 4 minutes.
5. Remove from heat and stir in remaining ingredients.
PER SERVING Calories: 498 | Fat: 22 g | Protein: 13 g | Sodium: 57 mg | Carbohydrates: 50 g | Fiber: 5 g
Oyster sauce is literally made of oysters, reduced down to a thick brown sauce. It’s very savory, with lots of umami.
Low-calorie, High-fiber, Vegetarian, Lactose-free
INGREDIENTS | SERVES 6
1 tablespoon peanut oil
1 onion, chopped
2 cloves garlic, minced
2 red bell peppers, diced
2 cups sliced zucchini
1 cup celery, sliced
4 cups cooked cold rice
2 eggs, beaten
1 cup bean sprouts
¼ cup oyster sauce
Quick healthy Meals
Like stir-fries and an easy pasta recipe, fried rice is a quick and easy meal you can turn to again and again. The formula is always the same—rice, oil and seasonings—but the variations are endless. Besides tofu, try adding tempeh, seitan, or store-bought mock meats to fried rice. Make it Hawaiian-style with diced pineapple, add kimchi for a Korean spice, or season with a mixture of cumin, curry, ginger, and turmeric for an Indian-inspired dish.
1. In a large skillet, heat oil over medium heat. Add onion and garlic; stir-fry for 3 minutes. Add bell pepper, zucchini, and celery; stir-fry for 3 minutes more. Add rice; stir-fry for 1 minute longer.
2. Stir in the eggs and stir-fry for 2 to 3 minutes until cooked. Add bean sprouts; stir-fry for 1 minute until hot. Add oyster sauce and mix gently, then serve immediately.
PER SERVING Calories: 231 | Fat: 5 g | Protein: 7 g | Sodium: 549 mg | Carbohydrates: 49 g | Fiber: 5 g
Arborio rice is a short-grain rice. It has more starch than long-grain, which is why it’s used in creamy risotto.
Vegetarian
INGREDIENTS | SERVES 4
4 cups fat-free vegetable broth
2 tablespoons butter
1 onion, chopped
3 cloves garlic, minced
1 cup Arborio rice
¼ teaspoon salt
⅛ teaspoon white pepper
1 cup chopped zucchini
1 cup chopped green beans
⅓ cup minced flat-leaf parsley
¼ cup grated Parmesan cheese
1. In a medium saucepan, place broth and heat over low heat. Melt 1 tablespoon butter in large skillet over medium heat. Add onion and garlic and sauté until softened, about 6 minutes. Add rice, salt, and pepper and stir to coat.
2. Reduce heat to low and add ½ cup broth at a time, stirring frequently, until absorbed. Continue adding broth, ½ cup at a time, cooking and stirring until absorbed.
3. When last ½ cup of broth is added, stir in zucchini and green beans; cook and stir for 6 minutes. Risotto is done when rice is still slightly firm in the center and mixture is creamy. Add the parsley, Parmesan, and remaining 1 tablespoon butter and stir gently; serve immediately.
PER SERVING Calories: 277 | Fat: 8 g | Protein: 4 g | Sodium: 540 mg | Carbohydrates: 38 g | Fiber: 4 g
Orange and raisins add flavor and wonderful aroma to this simple pilaf. It makes a great lunch or snack by itself, or a delicious side dish alongside grilled salmon.
Vegan
ingredients | SERVES 4
⅓ cup slivered almonds
⅓ cup orange juice
1 teaspoon grated orange zest
1 teaspoon Asian sesame oil
1 tablespoon olive oil
1 cup long-grain brown rice
1 onion, chopped
¼ teaspoon salt
½ teaspoon dried tarragon leaves
⅛ teaspoon white pepper
½ cup raisins
2 cups water
All about Almonds
You can buy almonds in all shapes and sizes: halved, slivered, sliced, blanched, with their shells off, and with their shells on. Whatever variety you go with, it’s a good choice. Almonds are both delicious and good for you. They’re a rich source of vitamin E, which is great for your skin, as well as monounsaturated fat, one of the two “good” fats responsible for lowering LDL cholesterol.
1. Combine almonds, orange juice, zest, and sesame oil in a blender or food processor. Blend or process until smooth, about 10 to 15 seconds.
2. In a large saucepan, heat olive oil over medium heat. Add rice and onion and sauté for 3 minutes. Add salt, tarragon, pepper, and raisins and stir.
3. Add orange mixture and water. Bring to a simmer, then reduce heat to low, cover, and cook until rice is tender, about 18 to 23 minutes. Fluff with a fork before serving.
PER SERVING Calories: 288 | Fat: 9 g | Protein: 4 g | Sodium: 239 mg | Carbohydrates: 40 g | Fiber: 4 g