MARCH
PERFECT PLEASURES OF PASTA
Nothing satisfies more than these Italian classics—beautiful to serve up as produce markets deliver the first hints of spring.
As you drag long strands of spaghetti through a clingy tomato sauce, or toss twisty-shaped strozzapreti with favas and peas until the vegetables nuzzle into the nooks and crannies of the noodles, the feeling is pure kitchen ahhhhh. There is a precise joy in a pasta perfectly matched to its sauce. Here we’ve done some matchmaking, mostly with dried pasta, but we’ve also included a delightful recipe for scratch-made “candy-wrapped” tortelli—a blissful Saturday project.
Quick & Easy • Vegetarian
Linguine with Spinach-Herb Pesto
Hands-on: 19 min. Total: 28 min. Here is a lovely twist on beloved pesto for spring. Baby spinach takes the place of most of the basil to give the sauce an earthy flavor. The thick, emerald sauce beautifully coats the flat noodles and serves up big flavor in every forkful.
4 ounces fresh baby spinach
1/4 cup slivered blanched almonds
1/4 cup basil leaves
2 teaspoons chopped fresh oregano
1 teaspoon chopped fresh thyme
1/4 teaspoon black pepper
1 large garlic clove, chopped
2 tablespoons organic vegetable broth
2 teaspoons fresh lemon juice
1/4 teaspoon salt
2 tablespoons extra-virgin olive oil
1 ounce Parmigiano-Reggiano cheese, grated and divided (about 1/4 cup)
8 ounces uncooked linguine
1. Place spinach in a microwave-safe bowl; cover bowl with plastic wrap. Microwave at HIGH 2 minutes or until spinach wilts. Remove plastic wrap; cool slightly.
2. Place spinach, almonds, and next 5 ingredients in a food processor. Process until chopped. Add broth, juice, and salt; pulse 5 times. With processor on, slowly pour oil through food chute; process until well blended. Scrape into a bowl; stir in half of cheese. Cover with plastic wrap.
3. Cook pasta according to package directions, omitting salt and fat. Drain. Toss pasta with 1/2 cup pesto. Arrange about 11/2 cups pasta mixture in each of 4 bowls; top each serving with 2 tablespoons pesto and 11/2 teaspoons cheese. Serves 4
CALORIES 353; FAT 13.2g (sat 2.6g, mono 7.7g, poly 1.8g); PROTEIN 12.9g; CARB 48.2g; FIBER 4.3g; CHOL 5mg; IRON 3.3mg; SODIUM 327mg; CALC 145mg
Kid Friendly • Freezable • Make Ahead
Candy-Wrapped Tortelli
Hands-on: 2 hr. 20 min. Total: 2 hr. 20 min. If you have a hand-rolling pasta machine or a pasta attachment for your stand mixer and haven’t used it in ages, here’s a recipe to reacquaint you with the pleasures of the homemade noodle. Fresh dough gets twisted around the filling, like a candy wrapper. Cutting and shaping tortelli by hand means each piece is unique—and therein lies the charm. Follow our step-by-step instructions on page 53 for making hand-shaped tortelli.
Sauce:
1 tablespoon extra-virgin olive oil
3 garlic cloves, lightly crushed
1 (28-ounce) can San Marzano whole plum tomatoes, crushed and undrained
2 tablespoons minced fresh basil
1 tablespoon chopped fresh oregano
1/4 teaspoon crushed red pepper
Stuffing:
3 ounces fresh baby spinach, rinsed
2 egg yolks, lightly beaten
1 ounce Parmigiano-Reggiano cheese, grated (about 1/4 cup)
1 teaspoon extra-virgin olive oil
1 teaspoon butter
2 tablespoons minced yellow onion
1 garlic clove, finely chopped
6 ounces skinless, boneless chicken thighs, cut into 1-inch pieces
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon dry white wine
2 tablespoons fat-free milk
Dash of ground nutmeg
Pasta:
8.5 ounces ‘00’ flour or unbleached all-purpose flour
1 tablespoon semolina
1/4 teaspoon salt
Dash of ground nutmeg
3 large eggs, lightly beaten
Topping:
2 ounces Parmigiano-Reggiano cheese, grated (about 1/2 cup)
1. To prepare sauce, heat a saucepan over medium-low heat. Add 1 tablespoon oil, swirl to coat. Add 3 garlic cloves; cook 2 minutes. Add tomatoes; bring to a boil. Partially cover, reduce heat, and simmer 35 minutes. Add basil, oregano, and red pepper.
2. To prepare stuffing, place spinach in a microwave-safe bowl; cover loosely. Microwave at HIGH 2 minutes or until wilted. Place spinach in a colander; press until barely moist. Finely chop. Combine spinach, 2 yolks, and 1 ounce cheese.
3. Heat a skillet over medium-low heat. Add 1 teaspoon oil and butter. Swirl until butter melts. Add onion and 1 garlic clove; cook 2 minutes. Add chicken. Cover; cook 6 minutes. Add 1/4 teaspoon salt and black pepper. Add wine; cook 2 minutes over medium-high heat. Cool slightly. Place in a food processor; pulse 10 times or until finely ground. Add chicken mixture, milk, and dash of nutmeg to spinach mixture. Chill.
4. To prepare pasta, combine flour, semolina, 1/4 teaspoon salt, and dash of nutmeg. Arrange mixture in a wide mound with a large well in the center on a work surface. Pour in eggs, keeping within the wall. With a fork, gently begin to whisk flour from the inside wall of the well into the eggs. Continue to whisk gently until mixture is batter-like. When mixture is thick, knead until a rough ball forms. Knead until dough is firm and no longer sticky (about 8 minutes). Form the dough into a ball, and wrap in plastic wrap. Let rest at room temperature 30 minutes.
5. Unwrap dough. Divide into 4 equal portions. Working with 1 portion, pass dough through pasta machine on widest setting (cover remaining dough). Continue moving width gauge to narrower settings; pass dough through rollers once at each setting. Cut into 12 (4 x 3–inch) rectangles. Arrange on a surface well dusted with semolina. Spoon about 1 teaspoon filling in center of each rectangle. Brush long edges of pasta with water. Bring long sides over filling; press to seal. Press short sides to seal filling, and twist in opposite directions (as if twisting a candy wrapper). Place filled pasta on a baking sheet well dusted with semolina. Repeat procedure with remaining dough and filling.
6. Bring a large pot of water to a boil over high heat. Add half of tortelli; cook 7 minutes or until just tender. Remove with a slotted spoon. Repeat procedure with remaining tortelli. Arrange 6 tortelli in each of 8 shallow bowls; top each serving with 1/3 cup sauce and 1 tablespoon cheese. Serves 8
CALORIES 273; FAT 9.3g (sat 3.6g, mono 4g, poly 1.1g); PROTEIN 14.3g; CARB 31.7g; FIBER 2.3g; CHOL 138mg; IRON 3.1mg; SODIUM 581mg; CALC 184mg
HAND-SHAPED PASTA IS EASY
The dough is supple and lovely to work with, and the little bundles are a pleasure to form. Try this technique when making Candy-Wrapped Tortelli.
1. Roll sections of dough through a pasta machine at each setting until very thin.
2. Cut dough into 4 x 3–inch rectangles using a pizza wheel or fluted cutter.
3. Moisten long sides of dough with water, and fold over filling to enclose it.
4. Twist dough edges in opposite directions as if sealing candy in a wrapper.
5. Arrange pasta on a baking sheet dusted with semolina to prevent sticking.
Note: If you plan to cook and serve the tortelli soon after shaping, you can leave them out at room temperature. Otherwise, place the baking sheet, uncovered, in the freezer for 1 hour. Transfer frozen tortelli to a zip-top plastic bag or tightly lidded container, and return to the freezer until it is time to cook them.
Spaghetti with Clams and Slow-Roasted Cherry Tomatoes
Hands-on: 42 min. Total: 1 hr. 40 min. Spaghetti dressed with clams is a Southern Italian classic. The briny liquor released by the clams beautifully coats the noodles, while the little bits of meat get caught up in the tangled strands. Tomatoes are a welcome contemporary addition.
1 pound cherry tomatoes, halved
2 tablespoons extra-virgin olive oil, divided
3 garlic cloves, divided
1/4 teaspoon crushed red pepper
1/2 cup dry white wine
48 littleneck clams, scrubbed
2 tablespoons minced fresh flat-leaf parsley
2 tablespoons minced fresh basil
1/4 teaspoon salt
3/4 pound uncooked spaghetti
1. Preheat oven to 300°.
2. Combine tomatoes and 1 tablespoon olive oil, tossing to coat. Arrange tomatoes, cut sides up, on a jelly-roll pan. Thinly slice 1 garlic clove; sprinkle over tomatoes. Bake tomato mixture at 300° for 11/2 hours or until tomatoes are slightly shriveled. Set aside.
3. Mince 2 garlic cloves. Heat a large skillet over medium-low heat. Add 1 tablespoon olive oil; swirl to coat. Add crushed minced garlic and red pepper to skillet; cook 2 minutes or until garlic and pepper sizzle. Increase heat to medium-high; stir in wine. Add clams; cover and cook 7 minutes or until clams open. Using tongs, remove clams from skillet; reserve liquid. Discard any unopened shells. Strain liquid through a fine-mesh sieve lined with cheesecloth into a bowl; discard solids. Wipe skillet clean; return liquid to skillet. Add tomatoes, parsley, basil, and salt; bring to a simmer over medium heat. Reserve 24 clams in shells. Remove remaining clams from shells; add all clams to skillet.
4. Cook pasta according to package directions, omitting salt and fat. Drain. Combine pasta and clam mixture. Serve immediately. Serves 6 (serving size: 11/2 cups)
CALORIES 337; FAT 6.2g (sat 0.9g, mono 3.5g, poly 1g); PROTEIN 18.8g; CARB 48.8g; FIBER 2.8g; CHOL 22mg; IRON 3.4mg; SODIUM 540mg; CALC 55mg
Kid Friendly
Strozzapreti with Favas, Peas, and Prosciutto
Hands-on: 67 min. Total: 67 min. Lots of whimsical pasta shapes invite inspiration in the kitchen and are just plain fun to eat. Here, twisty strozzapreti grips the prosciutto and peas. Riccioli, another great shape, are tightly curled spirals that would work well.
3/4 pound uncooked strozzapreti or other short, twisty pasta
1 tablespoon extra-virgin olive oil
2 teaspoons butter
1 large shallot, thinly sliced
1 cup shelled and peeled fava beans or frozen edamame, thawed
1 cup shelled fresh English peas or frozen peas, thawed
3 tablespoons dry white wine
1/3 cup fat-free, lower-sodium chicken broth
1/4 teaspoon freshly ground black pepper
1 ounce prosciutto, chopped
1/2 teaspoon salt
1/4 cup whole-milk ricotta cheese
1 ounce pecorino Romano cheese, grated (about 1/4 cup)
1. Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving 1/4 cup liquid; keep warm.
2. Heat a large saucepan over medium heat. Add oil and butter; swirl until butter melts. Add shallots; cook 5 minutes or until shallots are tender and translucent, stirring occasionally. Stir in beans and peas. Increase heat to medium-high. Add wine; cook 30 seconds. Stir in broth and pepper; cook 5 minutes or until beans and peas are tender. Remove from heat; stir in prosciutto. Stir in pasta, reserved cooking liquid, and salt. Gently stir in ricotta and pecorino. Serve immediately. Serves 6 (serving size: about 1 cup)
CALORIES 319; FAT 6.8g (sat 2.7g, mono 2.6g, poly 0.5g); PROTEIN 13g; CARB 51.3g; FIBER 4.2g; CHOL 13mg; IRON 2.9mg; SODIUM 402mg; CALC 65mg
Pappardelle with Salmon and Leeks
Hands-on: 47 min. Total: 47 min. This dish is as elegant as it is easy. Rosy salmon and pale green leeks are tossed with broad ribbons of pappardelle pasta and fresh herbs. If you can’t find pappardelle, cut fresh lasagna sheets into wide strips, as we do in Pasta Giardiniera.
3/4 pound uncooked pappardelle pasta
3 tablespoons extra-virgin olive oil, divided
2 large leeks (1 pound), trimmed and thinly sliced
2 teaspoons minced fresh savory or 1 teaspoon minced fresh thyme plus 1 teaspoon minced fresh mint
3/4 teaspoon salt, divided
1/4 cup dry white wine
1/2 cup unsalted chicken stock
1 tablespoon minced fresh flat-leaf parsley
1 teaspoon grated lemon rind
1 (1-pound) fresh or frozen sustainable salmon fillet
1/4 teaspoon freshly ground black pepper
2 teaspoons unsalted butter
1. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1/4 cup cooking liquid; keep pasta and cooking liquid warm.
2. Heat a large saucepan over medium heat. Add 2 tablespoons olive oil; swirl to coat. Add leeks, savory, and 1/2 teaspoon salt; cook 15 minutes or until leeks are translucent, stirring occasionally. Increase heat to medium-high. Add wine; cook 1 minute. Add stock; bring to a simmer. Remove from heat; stir in pasta, reserved cooking liquid, parsley, and lemon rind.
3. Sprinkle salmon fillet with 1/4 teaspoon salt and pepper. Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil and butter; swirl until butter melts. Add salmon fillet, and cook 5 minutes on each side or until desired degree of doneness. Flake salmon into large chunks. Arrange 1 cup pasta mixture on each of 6 plates, and top evenly with flaked salmon. Serve immediately. Serves 6
CALORIES 415; FAT 13.7g (sat 2.7g, mono 6.9g, poly 2.7g); PROTEIN 23.7g; CARB 47.2g; FIBER 2.6g; CHOL 45mg; IRON 3.3mg; SODIUM 349mg; CALC 50mg
Kid Friendly • Quick & Easy
Orzotto with Green and White Asparagus
Hands-on: 33 min. Total: 33 min. Orzo is that small pasta shaped something like melon seeds, and it takes the place of Arborio rice in this risotto-style dish, turning rich and creamy as it is stirred to doneness. Tender asparagus and fresh lemon zest add the welcome flavors of spring.
31/2 cups unsalted chicken stock
1 tablespoon unsalted butter
2 teaspoons extra-virgin olive oil
11/4 cups chopped red scallions or green onions
11/2 cups uncooked orzo pasta
11/2 teaspoons grated lemon rind
1 tablespoon fresh lemon juice
3/8 teaspoon salt
1/4 teaspoon black pepper
1/2 pound green asparagus, trimmed and cut into 1-inch pieces
1/2 pound white asparagus, trimmed and cut into 1-inch pieces
2 ounces Parmigiano-Reggiano cheese, grated and divided (about 1/2 cup)
1 tablespoon minced fresh flat-leaf parsley
1. Bring stock to a simmer in a saucepan (do not boil). Keep warm.
2. Heat a saucepan over medium-low heat. Add butter and oil; swirl to coat. Add scallions; cook 7 minutes, stirring occasionally. Add orzo; cook 2 minutes, stirring frequently. Stir in rind, juice, salt, and pepper. Add 1/2 cup stock to pasta mixture; cook 21/2 minutes or until liquid is nearly absorbed, stirring frequently. Reserve 1 cup stock. Add remaining stock, 1/2 cup at a time, stirring frequently until each portion of stock is absorbed before adding the next (about 13 minutes). Stir in reserved 1 cup stock and asparagus; cook 7 minutes or until asparagus is tender, stirring occasionally. Remove from heat; stir in half of cheese. Sprinkle with remaining cheese and parsley. Serve immediately. Serves 4 (serving size: 11/4 cups)
CALORIES 401; FAT 10.1g (sat 4.5g, mono 3.5g, poly 0.5g); PROTEIN 20g; CARB 56.9g; FIBER 6.2g; CHOL 17mg; IRON 3.5mg; SODIUM 580mg; CALC 246mg
MORE FAVORITE PASTA SHAPES
1. FARRO CIRIOLE
Whole-grain pasta that is roughly double the thickness of spaghetti. Nutty taste pairs well with hearty meat and mushroom sauces.
2. FUSILLI NAPOLETANI
Twisted rods are ideal for tomato sauce or simple olive oil dressing.
3. FETTUCCINE
Great all-purpose noodle that can handle almost any type of sauce.
4. CAPRICCI
These tight twists are a good match for thick and chunky sauces.
5. WHOLE-WHEAT CHIOCCIOLE
Snail-shaped pasta catches peas and small veggies, plus creamy sauces.
6. PACCHERI
Large tubes are often stuffed with meat or cheese fillings. They also hold creamy sauces.
7. WHOLE-WHEAT RIGATONI
Nice in casseroles and with hearty, chunky sauces; the whole wheat’s strong flavor may overwhelm a delicate sauce.
8. WHOLE-WHEAT FARFALLE
Cute bow ties make a great veggie-rich pasta salad.
FIVE LUSCIOUS LASAGNAS
Stack up noodles, cheese, and sauce, and then bake until bubbly. Just add a simple salad, some tasty wine, and good company.
Lasagna is the world’s best comfort casserole: layer upon saucy layer, beautifully browned and bubbly on top. With these versions, comfort gets much lighter—our Italian Bolognese Lasagna, for example, cuts about 400 calories and 19 grams of saturated fat per serving. These luscious dishes come together in 40 minutes active time or less and can be assembled and refrigerated a day ahead.
Kid Friendly • Freezable • Make Ahead
Classic Light Bolognese Lasagna
Hands-on: 40 min. Total: 1 hr. 35 min. A lighter take on classic Bolognese meat sauce allows for more cheese—always a good thing.
11/2 cups coarsely chopped onion
3/4 cup coarsely chopped celery
1/2 cup coarsely chopped carrot
4 garlic cloves
1 tablespoon olive oil
1 tablespoon unsalted tomato paste
1 ounce diced pancetta
1 pound ground turkey breast
1/4 cup white wine
3/4 teaspoon kosher salt
3/4 teaspoon crushed red pepper
1/2 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
1 cup 1% low-fat milk
1/2 cup chopped fresh basil
1 (28-ounce) can crushed tomatoes, undrained
11/2 cups part-skim ricotta cheese
6 ounces shredded part-skim mozzarella cheese, divided (about 11/2 cups)
1 large egg, lightly beaten
Cooking spray
6 cooked lasagna noodles
1. Place first 4 ingredients in a food processor; pulse until coarsely ground. Heat a medium saucepan over medium-high heat. Add oil to pan; swirl to coat. Add tomato paste and pancetta; cook 1 minute, stirring constantly. Add turkey, and cook 4 minutes, stirring to crumble. Add wine; cook 2 minutes or until liquid evaporates, scraping pan to loosen browned bits. Add onion mixture, salt, and next 3 ingredients to pan, and cook 3 minutes, stirring occasionally. Add milk and basil; cook 3 minutes, stirring occasionally. Stir in tomatoes; reduce heat, and simmer 20 minutes.
2. Preheat oven to 425°.
3. Combine ricotta, 1 cup mozzarella cheese, and egg in a small bowl.
4. Spread 3/4 cup turkey mixture in bottom of a 13 x 9–inch glass or ceramic baking dish coated with cooking spray. Arrange 3 noodles over turkey mixture; top with half of remaining turkey mixture and half of ricotta mixture. Repeat layers once, ending with ricotta mixture. Sprinkle 1/2 cup mozzarella evenly over top. Bake at 425° for 35 minutes.
5. Preheat broiler to high. (Keep lasagna in oven.)
6. Broil lasagna 2 minutes or until cheese is golden brown and sauce is bubbly. Let stand 10 minutes before serving. Serves 8
CALORIES 364; FAT 13.2g (sat 6g, mono 3.7g, poly 0.7g); PROTEIN 30.9g; CARB 31.4g; FIBER 3.8g; CHOL 75mg; IRON 2.4mg; SODIUM 644mg; CALC 381mg
Kid Friendly • Freezable • Make Ahead • Vegetarian
Three-Cheese Lasagna
Hands-on: 30 min. Total: 1 hr. 25 min. Ricotta, Parmesan, and mozzarella combine to give this lasagna an irresistible gooey factor. Store-bought tomato sauce offers convenience and is perked up with a little fresh basil, garlic, and ground red pepper.
1 cup part-skim ricotta cheese
1/4 cup fresh flat-leaf parsley, divided
1 tablespoon chopped fresh oregano
1 teaspoon chopped fresh thyme
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
6 ounces shredded part-skim mozzarella cheese, divided (about 11/2 cups)
1 ounce fresh Parmesan cheese, grated and divided (about 1/4 cup)
1 large egg, lightly beaten
1/4 cup torn fresh basil
1/8 teaspoon ground red pepper
4 garlic cloves, minced
1 (24-ounce) jar lower-sodium pasta sauce
9 cooked lasagna noodles
Cooking spray
1. Preheat oven to 375°.
2. Combine ricotta, 2 tablespoons parsley, oregano, thyme, salt, black pepper, 1 cup mozzarella, 1 tablespoon Parmesan cheese, and egg in a small bowl. Combine basil, red pepper, garlic, and pasta sauce in a medium bowl.
3. Cut noodles into 9 (7 x 2–inch) pieces; discard remaining pieces. Spread 1/2 cup pasta sauce mixture in bottom of an 8-inch square glass or ceramic baking dish coated with cooking spray. Arrange 3 noodles over pasta sauce mixture; top with about 2/3 cup ricotta mixture and 3/4 cup pasta sauce mixture. Repeat layers twice, ending with 1/2 cup pasta sauce mixture. Top evenly with the remaining 1/2 cup mozzarella and remaining 3 tablespoons Parmesan cheese. Bake at 375° for 40 minutes.
4. Preheat broiler to high. (Keep lasagna in oven.)
5. Broil lasagna 2 minutes or until cheese is golden brown and sauce is bubbly. Let stand 10 minutes. Sprinkle with remaining 2 tablespoons parsley. Serves 6
CALORIES 339; FAT 11.8g (sat 6g, mono 3g, poly 0.5g); PROTEIN 20.2g; CARB 39.2g; FIBER 2.6g; CHOL 66mg; IRON 2mg; SODIUM 564mg; CALC 424mg
Make Ahead • Vegetarian
Butternut-Kale Lasagna
Hands-on: 25 min. Total: 55 min. Gruyère-Spiked Béchamel drapes over the noodles and squash to give this dish velvety richness. Hearty, earthy kale perfectly balances the sweet squash. Crunchy toasted pecans on top? Yes, please!
1/4 cup water
1 (12-ounce) package prechopped fresh butternut squash
3 cups prechopped kale
1 tablespoon olive oil
11/2 tablespoons minced fresh garlic
1.1 ounces all-purpose flour (about 1/4 cup)
23/4 cups 1% low-fat milk, divided
2 ounces Gruyère cheese, shredded and divided
1 ounce fresh Parmigiano-Reggiano cheese, grated (about 1/4 cup)
1/2 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
6 no-boil lasagna noodles
3 tablespoons chopped pecans
1. Preheat oven to 450°.
2. Combine 1/4 cup water and squash in an 8-inch square glass or ceramic baking dish. Cover tightly with plastic wrap; pierce plastic wrap 2 to 3 times. Microwave at HIGH 5 minutes or until tender; drain. Combine squash and kale in a large bowl. Wipe dish dry.
3. Heat a medium saucepan over medium heat. Add oil to pan; swirl to coat. Add garlic; cook 2 minutes or until garlic begins to brown, stirring occasionally. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and 1/2 cup milk in a small bowl, stirring with a whisk until smooth. Add milk mixture and 21/4 cups milk to pan; increase heat to medium-high. Bring to a boil; cook 1 minute or until thickened, stirring frequently. Remove from heat. Stir in 1 ounce Gruyère, Parmigiano-Reggiano cheese, salt, and pepper; stir until cheese melts.
4. Coat baking dish with cooking spray. Spread 1/3 cup milk mixture in bottom of dish. Arrange 2 noodles over milk mixture; top with half of squash mixture and 2/3 cup milk mixture. Repeat layers once, ending with remaining noodles and remaining milk mixture. Cover with foil; bake at 450° for 15 minutes. Remove foil; sprinkle Gruyère and pecans over top. Bake, uncovered, at 450° for 10 minutes or until lightly browned and sauce is bubbly. Let stand 5 minutes. Serves 4
CALORIES 420; FAT 16.3g (sat 5.8g, mono 7.3g, poly 2.1g); PROTEIN 20.4g; CARB 51.4g; FIBER 4.5g; CHOL 29mg; IRON 3.1mg; SODIUM 556mg; CALC 557mg
Freezable • Make Ahead
Greek Lamb and Feta Lasagna
Hands-on: 35 min. Total: 1 hr. 30 min. You don’t think of lamb when you think of lasagna, but that’s one of the reasons you’ll love this dish. We mix the lamb with beef so the lamb flavor doesn’t dominate. If assembling ahead, sprinkle with feta cheese just before baking. The meat plays exceptionally well with the rosemary and feta.
2 teaspoons olive oil
11/2 cups chopped onion
11/2 tablespoons minced garlic
1 tablespoon chopped fresh rosemary
9 ounces lean ground lamb
9 ounces extra-lean ground beef
11/4 cups unsalted chicken stock (such as Swanson)
3/4 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper
1 (28-ounce) can crushed tomatoes, undrained
1 (14-ounce) can crushed tomatoes, undrained
11/4 cups part-skim ricotta cheese
1/2 teaspoon grated lemon rind
9 no-boil lasagna noodles
Cooking spray
3 ounces feta cheese, crumbled (about 3/4 cup)
3 tablespoons chopped fresh flat-leaf parsley
1. Preheat oven to 375°.
2. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add onion and next 4 ingredients; cook 14 minutes or until lamb and beef are browned, stirring to crumble. Add stock to pan; cook 3 minutes. Stir in salt, pepper, and tomatoes. Bring to a boil; reduce heat, and simmer 4 minutes, scraping pan to loosen browned bits.
3. Combine ricotta and rind in a small bowl. Spread 1 tablespoon ricotta mixture over one side of each lasagna noodle.
4. Spread 2 cups tomato mixture in bottom of an 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Arrange 3 lasagna noodles, ricotta side up, over tomato mixture; top with 2 cups tomato mixture. Repeat layers twice, ending with 2 cups tomato mixture. Sprinkle evenly with feta cheese. Cover with foil; bake at 375° for 40 minutes. Remove foil; let stand 10 minutes. Sprinkle with parsley. Serves 9
CALORIES 321; FAT 13.3g (sat 6g, mono 5.1g, poly 0.9g); PROTEIN 23.8g; CARB 28.5g; FIBER 3.8g; CHOL 62mg; IRON 3.7mg; SODIUM 543mg; CALC 206mg
Make Ahead
Turkey Sausage and Spinach Lasagna
Hands-on: 40 min. Total: 1 hr. 35 min. Spicy sausage gives this dish some kick, though you can also go with mild. Three cheeses—ricotta, mozzarella, and Parmesan—make it wonderfully indulgent.
1.1 ounces all-purpose flour (about 1/4 cup)
1 cup 1% low-fat milk
1 cup unsalted chicken stock (such as Swanson)
1 tablespoon canola oil
1 bay leaf
1/4 teaspoon kosher salt
1/2 teaspoon black pepper
Cooking spray
2 tablespoons water
1 (12-ounce) package fresh spinach
2 (4-ounce) links hot turkey Italian sausage
1/2 cup chopped shallots
1 tablespoon minced fresh garlic
6 no-boil lasagna noodles
11/2 cups part-skim ricotta cheese
1 ounce shredded part-skim mozzarella cheese
1 ounce fresh Parmesan cheese, grated (about 1/4 cup)
1. Preheat oven to 375°.
2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients in a medium saucepan over medium heat, stirring with a whisk. Cook 8 minutes or until thick and bubbly, stirring frequently. Remove from heat; stir in salt and pepper. Remove bay leaf; discard. Spread 1 cup milk mixture in bottom of an 11 x 7–inch glass or ceramic baking dish coated with cooking spray.
3. Heat a large skillet over medium heat. Add 2 tablespoons water and spinach to pan; cook 2 minutes or until spinach wilts. Drain spinach, pressing until barely moist. Increase heat to medium-high. Remove casings from sausage. Add sausage to pan; cook 4 minutes or until browned, stirring to crumble. Remove sausage from pan. Add shallots and garlic to pan; sauté 2 minutes. Stir in remaining milk mixture, spinach, and cooked sausage. Remove pan from heat.
4. Arrange 2 noodles over milk mixture in baking dish; top with 1/2 cup ricotta and one-third spinach mixture. Repeat layers twice. Sprinkle with mozzarella and Parmesan cheese. Cover with foil coated with cooking spray. Bake at 375° for 40 minutes. Remove foil.
5. Preheat broiler to high.
6. Broil 4 minutes or until cheese is golden brown. Let stand 10 minutes. Serves 6
CALORIES 332; FAT 14g (sat 5.9g, mono 5.1g, poly 2.1g); PROTEIN 24.3g; CARB 27.8g; FIBER 2.5g; CHOL 61mg; IRON 3.4mg; SODIUM 575mg; CALC 408mg
THE JOY OF THE ASIAN NOODLE BOWL
Every country across the Pacific boasts its own slurpable specialty. Here, we decode some favorites for your surefire success.
As the street-food craze spreads across America, more folks are learning the pure fun of chopsticking into a bowl of noodles. Asian noodles—made from rice, wheat and egg, or buckwheat—are a world apart from Italian pasta, usually chewier, more resilient. Our noodle bowls are based on both street fare and homey comfort classics, with a nutrition tweak. We lowered the sodium (soy, fish, and hoisin sauces pack a lot of salt) while keeping true to the soul of each dish: all those spicy, salty, sweet, sour, and slurptastic thrills.
Make Ahead
Vietnamese Salt and Pepper Shrimp Rice Noodle Bowl (Bun Tom Xao)
Hands-on: 45 min. Total: 45 min. An absolute classic, with wonderful contrasts: cold noodles, hot shrimp; chewy noodles, crisp veggies. You can prep the ingredients in advance and bring it all together right before serving. Shrimp is traditionally grilled for this dish, but searing it yields delicious results, too, without as much fuss as firing up the outdoor grill.
—Recipe by Andrea Nguyen
5 ounces uncooked rice vermicelli noodles
1/2 cup lukewarm water
3 tablespoons granulated sugar
1/4 cup fresh lime juice
1 tablespoon rice vinegar
5 teaspoons fish sauce (such as Three Crabs)
2 serrano chiles, thinly sliced
4 cups (1/4-inch) slices green leaf lettuce
3 cups diagonally cut slices seeded Kirby (pickling) cucumber (about 2)
1/4 cup cilantro leaves
1/4 cup torn Thai basil leaves
1/4 cup torn mint leaves
2 teaspoons cornstarch
1 teaspoon dark brown sugar
1/4 teaspoon salt
3/4 teaspoon white pepper
1 pound large shrimp, peeled and deveined
2 tablespoons canola oil, divided
1/3 cup (1/4-inch) slices green onions
3 garlic cloves, finely chopped
1/2 cup unsalted, dry-roasted peanuts, coarsely chopped
1. Cook rice vermicelli noodles according to package directions. Drain and rinse with cold water; drain.
2. Combine 1/2 cup lukewarm water and granulated sugar in a medium bowl, stirring until sugar dissolves. Add lime juice, vinegar, fish sauce, and chiles; set aside.
3. Combine lettuce, cucumber, and herbs; set aside.
4. Combine cornstarch, brown sugar, salt, and pepper in a large bowl; stir until well combined. Add shrimp; toss to coat. Heat a wok or large skillet over high heat. Add 11/2 teaspoons oil, and swirl to coat. Add half of shrimp; cook 11/2 minutes on each side or until shrimp are seared. Remove from pan. Add 11/2 teaspoons oil to wok; repeat procedure with remaining shrimp. Reduce heat to medium-high. Add 1 tablespoon oil to wok; swirl to coat. Add onions and garlic; stir-fry 30 seconds. Return shrimp to pan; stir-fry 1 minute.
5. Arrange about 1 cup lettuce mixture in each of 4 large bowls, and top each serving with about 1 cup noodles and 2 tablespoons chopped peanuts. Divide shrimp evenly among servings, and serve each with 1/4 cup sauce. Serves 4
CALORIES 462; FAT 17.6g (sat 1.9g, mono 9g, poly 5.1g); PROTEIN 24.6g; CARB 52.9g; FIBER 4.4g; CHOL 143mg; IRON 3.2mg; SODIUM 802mg; CALC 146mg
Kid Friendly • Quick & Easy
Indonesian Stir-Fried Noodles (Bakmi Goreng)
Hands-on: 28 min. Total: 35 min. This easy dish is an Indonesian street-food noodle classic, and it depends on two things: serving it piping hot, right out of a very hot wok, and finding some kecap manis (pronounced KEH-chup MAH-nees), a molasses-thick sweet soy sauce. Most Asian food stores sell it (usually ABC brand). If you can’t find dried Chinese egg noodles, spaghetti actually makes a good substitute.
3 tablespoons peanut oil, divided
2 large eggs, lightly beaten
6 ounces dried Chinese egg noodles
6 ounces skinless, boneless chicken breast, thinly sliced
4 ounces boneless pork loin chop, sliced
2 garlic cloves, minced
2 cups thinly sliced napa cabbage
3/4 cup sliced green onions
1 celery stalk, thinly sliced
3 tablespoons fat-free, lower-sodium chicken broth
1 tablespoon kecap manis (sweet soy sauce)
1 tablespoon lower-sodium soy sauce
1/2 cup packaged fried onions
1. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Pour eggs into pan; swirl to form a thin omelet. Cook 1 minute or until cooked on bottom. Carefully turn omelet over; cook 30 seconds. Remove from pan. Roll up omelet; cut roll crosswise into thin strips. Keep warm.
2. Cook noodles according to package directions. Drain and rinse with cold water; drain and set aside.
3. Heat a wok over high heat. Add 2 tablespoons oil; swirl. Add chicken, pork, and garlic; stir-fry 11/2 minutes. Add cabbage, green onions, and celery; stir-fry 1 minute. Stir in broth, kecap manis, and soy sauce. Add noodles; stir-fry 3 minutes or until thoroughly heated and noodles begin to lightly brown. Add egg; toss gently. Top with fried onions. Serve immediately. Serves 4 (serving size: 11/2 cups)
CALORIES 419; FAT 20.6g (sat 4.7g, mono 9.2g, poly 4.4g); PROTEIN 23.8g; CARB 33g; FIBER 2.3g; CHOL 147mg; IRON 2.7mg; SODIUM 543mg; CALC 86mg
Make Ahead • Vegetarian
Korean Chilled Buckwheat Noodles with Chile Sauce (Bibim Naengmyun)
Hands-on: 40 min. Total: 2 hr. 30 min. This dish is most popular in the summer but delicious year-round. Korean naengmyun noodles are made from wheat and buckwheat and are wonderfully chewy; Japanese soba is an adequate substitute but lacks the chewy texture. Because of the noodles’ firm texture, the dish comes to the table with scissors, and you are to snip a few times, and then mix everything together after enjoying the initial presentation.
Sauce:
1/4 cup chopped green onions
1 garlic clove, crushed
1/4 cup gochujang (Korean chile paste, such as Annie Chun’s)
2 tablespoons ground Korean chile (gochugaru) or ancho chile powder
1 tablespoon toasted sesame seeds
1 tablespoon rice vinegar
2 teaspoons sugar
11/2 teaspoons lower-sodium soy sauce
1 teaspoon dark sesame oil
Pickles:
1/2 cup rice vinegar
2 teaspoons sugar
1/4 teaspoon salt
1 cup Korean radish or daikon radish, cut into thin 11/2 x 1/2–inch slices
Remaining ingredients:
10 ounces uncooked Korean naengmyun noodles or soba noodles
24 thin slices Asian pear
1 cup julienne-cut English cucumber
2 hard-cooked large eggs, chilled and cut in half lengthwise
1. To prepare sauce, place onions and garlic in a mini food processor; process until minced. Add gochujang and next 6 ingredients; process until smooth. Cover and chill at least 2 hours.
2. To prepare pickles, combine 1/2 cup vinegar, 2 teaspoons sugar, and 1/4 teaspoon salt in a 2-cup glass measuring cup. Microwave at HIGH 2 minutes or until boiling. Place radish in a medium bowl; top with hot vinegar mixture. Cover and chill 2 hours; drain.
3. Cook noodles according to package directions. Drain and rinse with cold water; drain. Arrange about 1 cup noodles in each of 4 bowls; top each with about 2 tablespoons sauce. In each bowl, arrange 1/4 cup radish on one side of noodles, 6 pear slices on the other, and 1/4 cup cucumber in middle. Top each with 1 egg half. Serves 4
CALORIES 403; FAT 6.3g (sat 1.2g, mono 1.9g, poly 1.7g); PROTEIN 18.1g; CARB 74.8g; FIBER 1.9g; CHOL 93mg; IRON 2.3mg; SODIUM 656mg; CALC 43mg
Kid Friendly
Chinese Wide Noodles with Barbecue Pork and Dried Mushrooms
Hands-on: 28 min. Total: 9 hr. 11 min. Here’s a Chinese comfort-food favorite. A quick, healthy version of char siu pork amps up pork tenderloin with a marinade of sweet-salty hoisin sauce and aromatic five-spice powder—slivers of this meat meld with meaty wood ear mushrooms among chewy noodles bathed in a salty-sweet sauce. If you can’t find wide lo mein noodles, try fettuccine.
Pork:
1 (1-pound) pork tenderloin, trimmed
1/4 cup honey
1/4 cup lower-sodium soy sauce
2 tablespoons hoisin sauce
1 tablespoon dry sherry
1/2 teaspoon five-spice powder
1/8 teaspoon kosher salt
1/8 teaspoon white pepper
Cooking spray
Noodles:
2 cups boiling water
8 dried Chinese mushrooms (such as wood ear mushrooms)
12 ounces dried flat wide wheat noodles (such as wide lo mein noodles)
2 tablespoons lower-sodium soy sauce
1 tablespoon oyster sauce
1 tablespoon hoisin sauce
2 tablespoons canola oil
11/2 tablespoons minced peeled fresh ginger
1 garlic clove, minced
1 jalapeño pepper, seeded and minced
1/2 medium onion, thinly vertically sliced
2 cups fresh bean sprouts
3 green onions, cut into 2-inch pieces
1. To prepare pork, slice pork lengthwise, cutting to, but not through, other side. Open halves, laying pork flat. Place plastic wrap over pork; pound to an even thickness using a meat mallet or small heavy skillet. Combine honey and next 6 ingredients in a zip-top plastic bag; add pork. Seal and marinate in refrigerator 8 hours or overnight, turning occasionally.
2. Preheat broiler to high.
3. Remove pork from bag, and discard marinade. Place pork on the rack of a roasting pan coated with cooking spray. Place rack in pan. Pour 2 cups water in bottom of pan. Broil pork 4 minutes on each side or until a thermometer registers 145°. Let stand 30 minutes. Cut pork into thin julienne pieces.
4. To prepare noodles, combine 2 cups boiling water and mushrooms; cover and let stand 30 minutes. Drain in a colander over a bowl; reserve soaking liquid. Cut off and discard any tough, woody stems; thinly slice mushrooms.
5. Cook noodles according to package directions. Drain and rinse with cold water. Drain well; set aside.
6. Combine 2 tablespoons soy sauce, oyster sauce, and 1 tablespoon hoisin sauce; set aside.
7. Heat a large wok over high heat. Add oil to pan; swirl. Add ginger, garlic, and jalapeño; stir-fry 30 seconds. Add sliced onion and pork; stir-fry 30 seconds. Add bean sprouts and green onions; stir-fry 1 minute. Add reserved mushroom liquid, noodles, and soy sauce mixture. Stir in mushrooms. Stir-fry until noodles are thoroughly heated. Serve immediately. Serves 6 (serving size: about 11/2 cups)
CALORIES 267; FAT 7.5g (sat 1g, mono 3.7g, poly 1.7g); PROTEIN 20.3g; CARB 29.2g; FIBER 5.3g; CHOL 40mg; IRON 1.4mg; SODIUM 615mg; CALC 28mg
Quick & Easy
Classic Pad Thai
Hands-on: 35 min. Total: 35 min. The national dish of Thailand, simple to make and delicious to eat. You’ll find many inauthentic versions in the U.S., some that even use ketchup or are otherwise too sweet. There should be some sweetness to the dish, but it should be balanced by tangy, savory flavors If you can find salted radish at your local Asian market, do include a bit of it chopped here, as it adds a piquant flavor that’s simply irresistible.
6 ounces uncooked flat rice noodles (pad Thai noodles)
1/4 cup rice vinegar
4 teaspoons sugar, divided
2 tablespoons very thinly sliced banana pepper
3 ounces extra-firm tofu, cut into thin strips
1 tablespoon fresh lime juice
1 tablespoon water
1 tablespoon lower-sodium soy sauce
1 tablespoon fish sauce
2 large eggs, lightly beaten
1/8 teaspoon salt
3 tablespoons peanut oil, divided
3 garlic cloves, minced
1 (2-ounce) skinless, boneless chicken thigh, cut into thin strips
4 cups fresh bean sprouts, divided
3 green onions, trimmed, crushed with flat side of a knife, and cut into 11/2-inch pieces
1 tablespoon small dried shrimp
1/4 cup unsalted, dry-roasted peanuts, chopped
1/4 cup cilantro leaves
1. Prepare noodles according to package directions; drain.
2. Combine vinegar and 1 tablespoon sugar, stirring until sugar dissolves. Add banana pepper; set aside.
3. Place tofu on several layers of heavy-duty paper towels; cover with additional paper towels. Let stand 20 minutes, pressing down occasionally.
4. Combine remaining 1 teaspoon sugar, lime juice, and next 3 ingredients. Combine eggs and salt, stirring well.
5. Heat a large wok over high heat. Add 11/2 tablespoons oil; swirl to coat. Add garlic; stir-fry 15 seconds. Add chicken; stir-fry 2 minutes or until browned. Add pressed tofu; cook 1 minute on each side or until browned. Pour in egg mixture; cook 45 seconds or until egg begins to set around chicken and tofu. Remove from pan; cut into large pieces.
6. Add remaining 11/2 tablespoons oil to wok; swirl to coat. Add 2 cups bean sprouts, green onions, and dried shrimp; stir-fry 1 minute. Add noodles and soy sauce mixture; stir-fry 2 minutes, tossing until noodles are lightly browned. Add reserved egg mixture; toss to combine. Arrange remaining 2 cups bean sprouts on a platter; top with noodle mixture. Sprinkle with peanuts and cilantro. Serve with vinegar mixture. Serves 4 (serving size: 11/2 cups noodle mixture and 11/2 tablespoons vinegar sauce)
CALORIES 432; FAT 19.1g (sat 3.6g, mono 8.3g, poly 6.1g); PROTEIN 14.3g; CARB 52.7g; FIBER 3.6g; CHOL 110mg; IRON 3.3mg; SODIUM 640mg; CALC 80mg
FLAVOR-BUILDING INGREDIENTS
1. RICE VINEGAR
It has a well-balanced tang that isn’t as puckery as some vinegars. Buy natural, not seasoned (which has added sugar and salt).
2. FRESH BEAN SPROUTS
You’ll usually find mung bean sprouts, which are refreshingly crisp and juicy—great raw or cooked.
3. CILANTRO
The bright, pungent flavor of this herb is a signature of many noodle bowls, where its herbal kick is a fresh finishing touch.
4. DRIED WOOD EAR MUSHROOMS
Mild earthy flavor and, once hydrated, a pleasing chewy-cartilaginous texture.
5. GOCHUGARU
Korean coarse-ground red pepper, found in Asian markets. It’s earthy, slightly bitter, and smoky; ancho chile powder is a fine sub.
6. KECAP MANIS
This Indonesian sweet soy sauce is thick as molasses; you’ll most often see ABC brand. Don’t confuse with kecap asin, a salty soy sauce.
7. DRY-ROASTED PEANUTS
Common garnish on Thai and Vietnamese dishes. Crunch is a nice foil to slippery noodles.
8. HOISIN SAUCE
Thick, dark Chinese condiment with a sweet-salty-spiced flavor. It’s often used to glaze meats or as a flavor-packed stir-in.
9. DRIED SHRIMP
These crustaceans are sun-dried with a rich, salty flavor. They are used in many Asian dishes for umami depth.
10. FRIED ONIONS
For tasty finishing crunch. Find them in Asian markets, or use French’s canned onions—the kind that go on green bean casserole.
11. THAI BASIL
With pointier leaves and a peppery, deeper anise flavor, this basil variety packs more punch than sweet basil.
12. FISH SAUCE
A must for Vietnamese and Thai dishes, with a deeply savory quality that, if used just right, isn’t really fishy. We like Three Crabs brand.
13. FRESH GINGER
Knobby root with fantastic peppery-sweet pungent flavor. Store in the freezer and grate it frozen for ginger “snow.”
14. GOCHUJANG
Spicy Korean condiment that tastes like a fiery miso. Annie Chun’s brand, which we buy at Whole Foods Market, is lower in sodium than most.
15. FIVE-SPICE POWDER
Primarily used in Chinese cooking, this is an aromatic blend of cinnamon, star anise, cloves, Sichuan pepper, and fennel seeds.