italian favorites
blue-ribbon pizza and pasta dishes
marinara sauce
This quick and versatile recipe can be easily doubled if you’d like to keep some extra in the freezer. Serve it over pasta, use as a pizza sauce, or spoon it over grilled fish or chicken.
SERVES 8
Vegetarian
1 (28-ounce) can whole Italian plum tomatoes
1 teaspoon olive oil
¼ medium onion, finely chopped
2 garlic cloves, minced
1 teaspoon sugar
½ teaspoon salt
¼ teaspoon ground pepper
2 tablespoons chopped basil
1 Pulse the tomatoes in a food processor or blender until coarsely chopped; set aside.
2 Heat a medium soup pot or Dutch oven. Swirl in the oil, then add the onion. Sauté until translucent, about 3 minutes. Add the garlic, and sauté until just fragrant, 30 seconds more.
3 Stir in the tomatoes, sugar, salt, and pepper; bring to a boil. Reduce the heat to low and simmer until thickened, at least 20 minutes and up to 1 hour. Stir in the basil during the last 5 minutes of cooking time.
PER SERVING (½ cup): 30 Cal, 1 g Total Fat, 0 g Sat Fat, 0 mg Chol, 307 mg Sod, 5 g Carb, 1 g Fib, 1 g Prot, 29 mg Calc. PointsPlus value: 1.
Many chefs swear by canned San Marzano tomatoes for making the best marinara sauce. San Marzanos are a thick-fleshed, sweet-tasting variety of plum tomato grown in Italy in the shadows of Mount Vesuvius. Look for them in specialty food markets and large supermarkets.
basic pizza crust
This recipe uses quick-rise yeast, so there’s hardly any kneading—and it’s a cinch to whirl in your food processor. What’s more, the recipe makes enough dough for two pizzas; enjoy one now and refrigerate the rest of the dough for up to two days—or freeze it for up to two months, so you’re pizza-ready anytime.
SERVES 8 (TWO 12-INCH CRUSTS)
Vegetarian
3 cups all-purpose flour
2 teaspoons quick-rise yeast
1 teaspoon salt
1 cup warm (105°F–115°F) water
4 teaspoons olive oil
2 tablespoons cornmeal
1 Pulse the flour, yeast, and salt in a food processor 2 or 3 times to blend. With the machine running, add the water and oil through the feed tube; process until the mixture forms a ball, about 10 seconds. Turn the dough out onto a lightly floured work surface; knead a few minutes until it forms a smooth ball and is lightly coated with flour.
2 Spray a large bowl with nonstick spray; place the dough in the bowl. Cover lightly with plastic wrap and let rise in a warm place until it doubles in size, 45–60 minutes. Or let the dough rise in the refrigerator for at least 8 hours or overnight. (At this point, the dough can be frozen. To reuse, thaw overnight in the refrigerator.)
3 Turn the dough out onto a lightly floured work surface, divide it in half, and knead each half until it just forms a smooth ball and is lightly coated with flour. Spray 2 large bowls with nonstick spray; put a dough ball in each bowl. Cover lightly with plastic wrap and let rise in a warm spot until they puff up a little, 10–15 minutes.
4 To assemble the pizza(s), preheat the oven to 500°F. For each crust, lightly spray a 12-inch nonstick pizza pan with nonstick spray; dust each pan with one tablespoon of the cornmeal.
5 Turn the dough out onto a lightly floured work surface, and shape it into a round, flat disk; let it rest for a few minutes, then place it in the pizza pan. Pat and gently stretch it to the edge of the pizza pan. Sprinkle with toppings of your choice, and bake until the crust is crisp and golden brown, about 15 minutes.
PER SERVING (¼ pizza crust): 201 Cal, 3 g Total Fat, 0 g Sat Fat, 0 mg Chol, 292 mg Sod, 38 g Carb, 2 g Fib, 5 g Prot, 9 mg Calc. PointsPlus value: 5.
Rotelle with Walnut-Gorgonzola Sauce
rotelle with walnut-gorgonzola sauce
Walnuts and Gorgonzola cheese were a winning combination in the popular bistro salads of the nineties, and they work brilliantly in this hearty pasta dish. We’ve chosen rotelle, a stubby, spiral-shaped pasta, because its twists capture and hold bits of cheese and nuts. But any ridged, chunky pasta, such as cavatappi or rigatoni, will also do nicely.
SERVES 4
20 Min or Less
2 cups rotelle
½ cup part-skim ricotta cheese
¼ cup reduced-sodium chicken broth
1 teaspoon grated lemon zest
½ cup coarsely chopped walnuts
¼ cup crumbled Gorgonzola cheese
2 tablespoons chopped flat-leaf parsley
1 Cook the rotelle according to package directions. Drain and place in a warmed serving bowl.
2 Meanwhile, combine the ricotta, broth, and lemon zest in a medium bowl; mix until smooth. Spoon over the rotelle, then add the walnuts, Gorgonzola cheese, and parsley; toss to coat. Serve hot or at room temperature.
PER SERVING (1 cup): 339 Cal, 15 g Total Fat, 4 g Sat Fat, 17 mg Chol, 193 mg Sod, 38 g Carb, 2 g Fib, 13 g Prot, 152 mg Calc. PointsPlus value: 9.
To make this dish ahead of time, just cover and refrigerate for up to a day. However, it doesn’t reheat well; instead, take it out of the refrigerator about 30 minutes before serving time and enjoy it at room temperature. Do not freeze.
farfalle with tomatoes, goat cheese, and basil
In the eighties and nineties, goat cheese and fresh basil were ubiquitous ingredients. Here, they’re combined to bring out the best of summer’s bounty. Farfalle, sometimes called bow-ties or butterflies, are particularly attractive shapes. But any pasta will show off these super garden flavors. Only fresh basil and fresh tomatoes will do for this recipe.
SERVES 4
20 Min or Less
Vegetarian
2 cups farfalle
4 teaspoons olive oil
1 garlic clove, bruised
6 medium plum tomatoes, peeled and chopped
¼ teaspoon salt
Freshly ground pepper
2 ounces herbed or plain goat cheese, crumbled
½ cup chopped basil
1 Cook the farfalle according to package directions. Drain and place in a warmed serving bowl.
2 Meanwhile, heat a large nonstick skillet. Swirl in the oil, then add the garlic. Sauté until fragrant, about 30 seconds; discard the garlic. Add the tomatoes, salt, and pepper. Cook, stirring occasionally, until the tomatoes have begun to release some of their juice, about 3 minutes.
3 Pour the tomatoes over the farfalle, then top with the cheese and basil. Toss to coat. Serve hot or at room temperature.
PER SERVING (1½ cups): 235 Cal, 8 g Total Fat, 3 g Sat Fat, 13 mg Chol, 202 mg Sod, 33 g Carb, 2 g Fib, 8 g Prot, 91 mg Calc. PointsPlus value: 6.
The goat cheese (or any soft cheese) will be easier to crumble if you freeze it for about 5 minutes.
penne alla vodka
For many, this is the classic eighties pasta dish, and it still makes people swoon. With its creamy tomato sauce spiked with just a splash of vodka, it looks and tastes sinfully rich but isn’t. Even if it’s loaded with restaurant-style sophistication, it’s incredibly easy to make. And, yes, that’s real cream on the ingredients list. Weight Watchers has come a long way!
SERVES 4
20 Min or Less
2 cups penne
2 tablespoons butter
1 shallot, finely chopped
1 plum tomato, peeled and chopped
¼ cup reduced-sodium chicken broth
1 tablespoon tomato paste
¼ teaspoon crushed red pepper
¼ cup heavy cream
2 tablespoons vodka
¼ cup diced tomato
2 tablespoons freshly grated Parmesan cheese
2 tablespoons minced flat-leaf parsley
1 Cook the penne according to package directions; drain and keep warm.
2 Meanwhile, melt the butter in a medium nonstick skillet, then add the shallot and tomato. Sauté until softened, about 5 minutes. Add the broth, tomato paste, and pepper. Reduce the heat to low, then add the cream and vodka. Cook, stirring constantly, until just heated through (do not boil). Pour the sauce over the penne and toss to coat. Sprinkle with the diced tomato, cheese, and parsley and serve at once.
PER SERVING (¾ cup): 371 Cal, 13 g Total Fat, 7 g Sat Fat, 34 mg Chol, 401 mg Sod, 51 g Carb, 3 g Fib, 11 g Prot, 75 mg Calc. PointsPlus value: 10.
easy homemade macaroni and cheese
Our delicious mac ’n’ cheese from scratch can be on your table in less than 30 minutes. It uses low-fat milk and reduced-fat cheddar, but doesn’t skimp on flavor and richness: A little butter gives the sauce a silky texture, and a broiled topping of bread crumbs and Parmesan makes it a comfort classic.
SERVES 4
Vegetarian
2 cups rotini pasta
1 tablespoon butter
1 tablespoon + 2 teaspoons all-purpose flour
1½ cups low-fat (1%) milk
1¼ cups shredded reduced-fat sharp cheddar cheese
½ teaspoon salt
⅛ teaspoon ground pepper
1 tablespoon plain dried bread crumbs
1 tablespoon grated Parmesan cheese
1 Cook the rotini according to package directions. Drain and keep warm.
2 Meanwhile, melt the butter in a large ovenproof skillet over medium heat. Add the flour and cook, whisking constantly, for 1 minute. Gradually whisk in the milk. Increase the heat to medium-high and cook, whisking constantly, until the mixture comes to a boil and thickens slightly, about 5 minutes. Remove from the heat and add 1 cup of the cheddar cheese, the salt, and pepper, whisking until the cheese is melted. Add the rotini to the cheese sauce, stirring to coat.
3 Preheat the broiler.
4 Sprinkle the rotini with the remaining ¼ cup cheddar cheese. Stir together the bread crumbs and Parmesan cheese in a small bowl, then sprinkle over the rotini. Broil 5 inches from the heat, until the cheese melts and the crumbs are browned, about 1 minute.
PER SERVING (about 1 cup): 433 Cal, 11 g Total Fat, 6 g Sat Fat, 28 mg Chol, 834 mg Sod, 58 g Carb, 3 g Fib, 23 g Prot, 399 mg Calc. PointsPlus value: 11.
Easy Homemade Macaroni and Cheese
spinach and roasted red pepper ravioli casserole
This easy baked pasta recipe is a great example of how satisfying meals on the Weight Watchers plan can be. Sure, it sounds like a decadent dinner (and it tastes like one, too!), but making smart ingredient choices like low-fat ravioli instead of a full-fat variety and opting for part-skim mozzarella really pays off. Enjoy!
SERVES 6
Vegetarian
1 (9-ounce) package refrigerated low-fat cheese ravioli
1 (24-ounce) jar fat-free marinara sauce
2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
1 (12-ounce) jar roasted red peppers (not oil-packed), drained and thinly sliced
1 cup shredded part-skim mozzarella cheese
2 tablespoons grated Parmesan cheese
1 Preheat the oven to 375°F.
2 Cook the ravioli according to package directions.
3 Spray a 2-quart baking dish with nonstick spray. Spread half the marinara sauce in the dish. Add half of the ravioli, then top with half of the spinach, half of the peppers, and half of the mozzarella. Repeat layering once. Sprinkle with the Parmesan. Cover with foil and bake until bubbling, about 20 minutes. Uncover and bake until the cheese is melted and slightly golden, 6–8 minutes longer.
PER SERVING (1⁄6 of casserole): 232 Cal, 8 g Total Fat, 4 g Sat Fat, 31 mg Chol, 922 mg Sod, 31 g Carb, 5 g Fib, 14 g Prot, 309 mg Calc. PointsPlus value: 6.
While the casserole bakes, toss together a classic Caesar Salad, to serve alongside. Make the salad with pre-washed romaine lettuce to speed up prep.
linguine with red clam sauce
Forty years ago, this classic combination was a staple on Italian restaurant menus. Today, it remains a favorite, despite all the competition from exotic pasta shapes, risottos, and polentas. Thank goodness, it’s easy to make at home, too!
SERVES 4
12 medium clams
¼ cup dry white wine or reduced-sodium vegetable broth
1 tablespoon fresh thyme leaves, or 1 teaspoon dried
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
3 large garlic cloves, minced
¼ teaspoon crushed red pepper
6 ounces linguine
4 teaspoons olive oil
8 plum tomatoes, chopped
2 tablespoons chopped basil
3 tablespoons finely chopped flat-leaf parsley
½ teaspoon anchovy paste
1 Scrub the clams well with a vegetable brush under cold running water. Place them in a large pot of cold water; let them soak a few minutes to release any residual grit, then drain. Repeat for several changes of water until no sand falls to the bottom of the pot.
2 Combine the clams, wine or broth, thyme, oregano, garlic, and pepper in a large saucepan. Cover and cook over medium heat until the clams open, about 5 minutes. Discard any clams that don’t open. As soon as they are cool enough to handle, remove the clams from their shells, coarsely chop them, cover, and set aside. Reserve a few of the shells for garnish; reserve the cooking liquid (including the garlic and herbs) separately.
3 Cook the linguine according to package directions. Drain and place in a warmed serving bowl; keep warm.
4 Meanwhile, heat a medium nonstick skillet. Swirl in the oil, then add the tomatoes, basil, 2 tablespoons of the parsley, and the anchovy paste. Sauté over medium heat 5 minutes, then add the reserved clam cooking liquid; reduce the heat and simmer until thickened. Stir the clams into the sauce and heat just to serving temperature. Pour over the linguine, toss to coat, and garnish with the reserved clam shells. Sprinkle with the remaining 1 tablespoon parsley and serve at once.
PER SERVING (1 cup): 298 Cal, 6 g Total Fat, 1 g Sat Fat, 13 mg Chol, 488 mg Sod, 44 g Carb, 4 g Fib, 15 g Prot, 50 mg Calc. PointsPlus value: 7.
vegetable ragu with tagliatelle
Once you’ve prepared this savory, vegetable-packed sauce, you’ll find it as versatile as the famous Weight Watchers Garden Vegetable Soup recipe. It’s great on any type of pasta (we like thin, ribbonlike tagliatelle), spread onto a whole wheat pizza crust, or atop omelettes, chicken, or fish. While you’re at it, make a double batch of the sauce and freeze it.
SERVES 8
Vegetarian
2 tablespoons olive oil
1 onion, finely chopped
1 small (5-ounce) zucchini, finely chopped
1 celery stalk, finely chopped
1 frying pepper, seeded and finely chopped
1 carrot, peeled and finely chopped
5 mushrooms, finely chopped
1 (28-ounce) can whole plum tomatoes, pureed, with juice
½ cup chopped flat-leaf parsley
¼ cup chopped basil
1 tablespoon chopped oregano
1 garlic clove, minced
1 bay leaf
½ teaspoon salt
Freshly ground pepper
6 ounces tagliatelle
¼ cup freshly grated Parmesan cheese
1 Heat a large nonstick saucepan. Swirl in the oil, then add the onion. Sauté over medium heat until translucent, about 8 minutes. Add the zucchini and celery and sauté until softened. Add the frying pepper, carrot, and mushrooms; cook, stirring frequently, until the mushrooms have released and reabsorbed their juices and the carrots are softened, about 10 minutes.
2 Add the tomatoes, parsley, basil, oregano, garlic, bay leaf, salt, and ground pepper. Cover and simmer, stirring occasionally, until the vegetables are tender and the sauce has thickened, about 30 minutes.
3 Cook the tagliatelle according to package directions. Drain and place in a warmed serving bowl. Pour the sauce over the tagliatelle and toss to coat. Sprinkle with the cheese and serve.
PER SERVING (1½ cups): 159 Cal, 6 g Total Fat, 1 g Sat Fat, 21 mg Chol, 381 mg Sod, 23 g Carb, 3 g Fib, 6 g Prot, 97 mg Calc. PointsPlus value: 4.
Frying peppers, sometimes labeled “Italian” or “Cubanelle” peppers, are similar to bell peppers, with the same color spectrum and a more slender, tapered shape. Their flesh is thinner than that of bells, with slightly sweeter flavor. If unavailable, substitute ½ to 1 large green bell pepper.
Vegetable Ragu with Tagliatelle
capellini with seafood
Capellini are thin, delicate strands of pasta that are sometimes aptly called angel hair. Best served in soups rather than topped with a sauce, they shine in this simple combination of clams, mussels, scallops, shrimp, and fresh herbs in a briny, light broth.
SERVES 4
12 medium clams
12 medium mussels
¼ cup dry white wine or reduced-sodium vegetable broth
2 garlic cloves, minced
2 teaspoons olive oil
½ pound bay scallops, rinsed and patted dry
¼ pound medium shrimp, peeled and deveined
2 tablespoons chopped parsley
1 tablespoon thyme leaves
1 tablespoon minced oregano
6 ounces capellini
Freshly ground pepper
Parsley, thyme, and/or oregano sprigs (optional)
1 Scrub the clams and mussels well with a vegetable brush under cold running water. Pull off the hairy beards that may be attached to some of the mussels; if difficult, use a small knife. Place the clams and mussels in a large pot of cold water; let them soak a few minutes to release any residual grit, then drain. Repeat for several changes of water, until no sand falls to the bottom of the pot.
2 Combine the clams, mussels, wine or broth, and garlic in a large saucepan; cover and cook over medium heat until the shells open, about 8 minutes; discard any that don’t open. Set the clams and mussels aside with their cooking liquid.
3 Heat a large nonstick skillet. Swirl in the oil, then add the scallops, shrimp, parsley, thyme, and oregano. Sauté until the shrimp are pink and the scallops are just opaque, 5–10 minutes. Remove from the heat, and add the clams and mussels with their cooking liquid.
4 Meanwhile, cook the capellini according to package directions; drain and place in a warmed serving bowl. Top with the seafood, sprinkle with the pepper, and toss to combine. Garnish with the herb sprigs, if using, and serve at once.
PER SERVING (1 cup): 354 Cal, 5 g Total Fat, 1 g Sat Fat, 71 mg Chol, 560 mg Sod, 44 g Carb, 2 g Fib, 31 g Prot, 77 mg Calc. PointsPlus value: 9.
spaghetti carbonara
Even with egg substitute and Canadian-style bacon replacing the usual whole eggs and pancetta (Italian-style unsmoked bacon), this is a great-tasting dish. Timing is everything in this recipe: The sauce ingredients should be ready just as the spaghetti finishes cooking; then, the hot pasta cooks the sauce as you toss it.
SERVES 4
20 Min or Less
6 ounces spaghetti
1 tablespoon + 1 teaspoon unsalted butter
4 (1-ounce) slices Canadian bacon, trimmed of all visible fat and cut into matchstick-size pieces
1 shallot, finely chopped
2 garlic cloves, bruised
⅔ cup fat-free egg substitute
¼ cup freshly grated Romano cheese
1 tablespoon finely chopped flat-leaf parsley
Freshly ground pepper
1 Cook the spaghetti according to package directions.
2 Meanwhile, melt the butter in a large nonstick skillet, then add the bacon, shallot, and garlic. Sauté until the bacon and shallot are browned and the garlic is golden, about 5 minutes, then discard the garlic. (If the spaghetti is not quite done at this point, remove the skillet from the heat.)
3 Drain the spaghetti and immediately add it to the skillet; set the skillet over low heat. Add the egg substitute and cheese; toss to coat. Cook, stirring constantly, until the egg is just cooked through, about 2 minutes. Sprinkle with the parsley and pepper and serve at once.
PER SERVING (¾ cup): 288 Cal, 8 g Total Fat, 4 g Sat Fat, 29 mg Chol, 475 mg Sod, 36 g Carb, 2 g Fib, 16 g Prot, 78 mg Calc. PointsPlus value: 7.
Bruising garlic helps release its flavor. Here’s how to do it: Place a peeled clove on a cutting board and flatten it slightly with the side of a large knife.
baked ziti with meatballs
Here’s an Italian-American all-time favorite, straight from many a Sunday dinner and minus the usual fat and calories. It’s a little time-consuming to prepare, but the results are definitely worth it and much can be done ahead of time. If you prefer, substitute lean ground turkey for all or part of the meat.
SERVES 8
1 tablespoon olive oil
1 onion, finely chopped
1 (28-ounce) can diced plum tomatoes in juice, drained (reserve the juice)
1 garlic clove, minced
½ pound lean ground beef (7% or less fat)
¼ pound lean ground pork
¼ cup freshly grated Parmesan cheese
1 cup chopped flat-leaf parsley
½ cup plain dried bread crumbs
3 egg whites, or ¼ cup fat-free egg substitute
1 tablespoon chopped basil, or 1 teaspoon dried
1 teaspoon chopped oregano or marjoram, or ½ teaspoon dried
1 teaspoon chopped thyme, or ¼ teaspoon dried
¼ teaspoon salt
Freshly ground pepper
4 cups ziti
¼ cup shredded part-skim mozzarella cheese
1 Heat a large nonstick saucepan. Swirl in the oil, then add the onion. Sauté until translucent, about 5–8 minutes. Stir in the tomatoes and garlic. Reduce the heat to medium-low; cook, stirring occasionally, until bubbling.
2 Meanwhile, combine the beef, pork, Parmesan cheese, ½ cup of the parsley, the bread crumbs, egg whites, basil, oregano, thyme, salt, and pepper in a large bowl. Form the mixture into 40 walnut-size meatballs, then drop them gently and carefully into the bubbling sauce (watch for splashing).
3 Reduce the heat to low; simmer, without stirring, until the meatballs are resistant to gentle pressure from a wooden spoon, about 15 minutes. Stir in the remaining ½ cup parsley. Continue cooking, stirring occasionally and adding the reserved tomato juice ¼ cup at a time, until the meatballs are tender and the sauce has thickened, about 20 minutes.
4 Cook the ziti according to package directions. Drain well, then toss with the sauce and meatballs in a large bowl. (The dish may be made up to a day ahead at this point; just cover and refrigerate until ready to bake.)
5 Preheat the oven to 400°F. Spray a 9×13-inch baking dish with nonstick spray. Place the ziti mixture in the baking dish, and sprinkle evenly with the mozzarella. Cover with foil and bake until heated through, 15–20 minutes (if the mixture has been refrigerated, it will take 5–10 minutes longer). Uncover; bake until bubbling and golden on top, 5–10 minutes more.
PER SERVING (1 cup ziti with 5 meatballs): 345 Cal, 8 g Total Fat, 3 g Sat Fat, 29 mg Chol, 554 mg Sod, 47 g Carb, 4 g Fib, 21 g Prot, 139 mg Calc. PointsPlus value: 8.
Baked Ziti with Meatballs
shells with spinach, ricotta, and raisins
In southern Italy, spinach, ricotta, and raisins are a popular trio and a perfect combination of taste and texture. This is a foolproof pasta for company; you can assemble it ahead of time, refrigerate it, and bring it to room temperature for 30 minutes before serving.
SERVES 4
Vegetarian
¼ cup golden raisins
1 tablespoon olive oil
1 onion, chopped
1 (10-ounce) box frozen chopped spinach, thawed and squeezed dry
¼ teaspoon salt
2 cups medium pasta shells
¼ cup part-skim ricotta
¼ cup freshly grated Parmesan cheese
Freshly ground white pepper
1 Put the raisins in a small bowl of hot water until plump and soft, about 10 minutes; drain and set aside.
2 Heat a medium nonstick skillet. Swirl in the oil, then add the onion. Sauté until translucent, about 8 minutes; reduce the heat to low. Stir in the spinach and salt; cook, stirring, until heated through. Set aside and keep warm.
3 In a large pot of boiling water, cook the shells according to package directions. Drain and place in warmed serving bowl. Add the spinach mixture, the raisins, ricotta, and Parmesan cheese; toss to coat. Sprinkle with the pepper and serve at once.
PER SERVING (1¼ cups): 298 Cal, 7 g Total Fat, 3 g Sat Fat, 10 mg Chol, 325 mg Sod, 47 g Carb, 4 g Fib, 12 g Prot, 217 mg Calc. PointsPlus value: 8.
Instead of the spinach, other greens like broccolini, broccoli, broccoli rabe, or Swiss chard would also work beautifully in this recipe. Steam them until tender but still bright green, about 10 minutes.
rigatoni with meat sauce
Pasta with meat sauce is a staple in any Italian kitchen—yesterday, today, forever! This recipe calls for rigatoni, which have a thick tubular shape, but any thick pasta, such as shells, penne, or ziti, works just as well. Make a double, triple, or quadruple batch of sauce and freeze it for up to three months.
SERVES 4
2 teaspoons olive oil
1 onion, finely chopped
1 celery stalk, finely chopped
1 carrot, peeled and finely chopped
1 garlic clove, peeled and minced
8 ounces lean ground beef (7% or less fat)
1 (28-ounce) can diced tomatoes in juice
¼ cup finely chopped flat-leaf parsley
¼ cup dry red wine or reduced-sodium beef broth
1 rosemary sprig
1 bay leaf
¼ teaspoon salt
Freshly ground pepper
2 cups rigatoni
¼ cup freshly grated Parmesan cheese
1 Heat a large nonstick saucepan. Swirl in the oil, then add the onion. Sauté until translucent, about 8 minutes. Add the celery, carrot, and garlic; sauté until wilted, 5 minutes more.
2 Add the ground meat and brown, breaking it apart with a spoon, until it is no longer pink. Add the tomatoes, parsley, wine or broth, rosemary, bay leaf, salt, and pepper, and cook, stirring occasionally, until the sauce is bubbling. Immediately lower the heat and simmer, uncovered, stirring occasionally, until thickened, about 45 minutes. Discard the rosemary and bay leaf.
3 Cook the rigatoni according to package directions. Drain and place in a warmed serving bowl. Pour the tomato sauce over the rigatoni and toss. Sprinkle with the cheese and serve at once.
PER SERVING (1½ cups): 428 Cal, 9 g Total Fat, 3 g Sat Fat, 37 mg Chol, 809 mg Sod, 61 g Carb, 6 g Fib, 25 g Prot, 183 mg Calc. PointsPlus value: 11.
vegetable lasagna
No-boil lasagna noodles hit supermarket shelves in the nineties, raising lasagna’s status from a labor-intensive special-occasion dish to a convenience food. Here, we’ve created a chock-full-of-veggies version that’s easy to prepare—especially if you roast the vegetables and prepare the sauce ahead of time.
SERVES 4
Vegetarian
1 medium (1 pound) eggplant, peeled and sliced ¼-inch thick
1 medium (8-ounce) zucchini, sliced ¼-inch thick
¼ teaspoon salt
Freshly ground pepper
1 tablespoon olive oil
1 garlic clove, minced
1 (28-ounce) can whole tomatoes, chopped, with their juice
1 (10-ounce) package mushrooms, sliced
2 frying peppers (or 1 large green bell pepper), finely chopped
½ cup chopped flat-leaf parsley
5 (6½ × 7-inch) sheets or 10 (3½ × 6½-inch) sheets no-boil lasagna noodles
¼ cup freshly grated Parmesan cheese
1 Preheat the oven to 400°F. Spray 2 baking sheets and an 8-inch-square baking dish with nonstick spray. Arrange the eggplant and zucchini slices on the baking sheets, overlapping a few slices, if necessary. Spray the tops with nonstick spray, sprinkle with the salt and pepper, and bake until tender, 15 minutes. Set aside (leave the oven on).
2 Heat a large nonstick skillet. Swirl in the oil, then add the garlic. Sauté until fragrant, about 30 seconds. Add the tomatoes, mushrooms, frying peppers, parsley, and another grinding of the pepper; cook over medium-low heat until the sauce is bubbling but not yet thickened. Remove from the heat. (The sauce can be made up to 3 days ahead at this point; just transfer to an airtight container and refrigerate.)
3 Spread ½ cup of the sauce evenly over the bottom of the baking dish. Cover with 1 or 2 lasagna noodles (depending on the size you are using); top with one-fourth of the eggplant and zucchini slices, then top with another ½ cup of the sauce. Sprinkle with 1 tablespoon of the Parmesan cheese. Repeat the procedure to make 4 more layers, ending with a layer of noodles topped with sauce. If any sauce remains, pour it on the top and around the edges of the lasagna. Be sure to use all the sauce (it’s needed to cook the noodles). Press down gently on the lasagna with a spatula to help the noodles absorb the sauce; the lasagna will compact as it cooks.
4 Cover with foil and bake until bubbling, about 35 minutes. Remove the foil and continue baking until all the sauce has been absorbed, about 10–15 minutes.
PER SERVING (2 cups): 365 Cal, 8 g Total Fat, 2 g Sat Fat, 5 mg Chol, 599 mg Sod, 62 g Carb, 9 g Fib, 15 g Prot, 182 mg Calc. PointsPlus value: 9.
Vegetable Lasagna
cheese ravioli with butternut squash sauce
Thanks to ready-made wonton wrappers, available in most supermarkets, homemade cheese ravioli is a fairly simple task—and even more fun if you have your family (or dinner guests) help assemble them. The butternut squash sauce topping is an especially rich and delicious treat.
SERVES 4
4 teaspoons olive oil
3 shallots, peeled and chopped
1 garlic clove, chopped
1 (1¼–1½ pound) butternut squash, peeled, seeded, and coarsely chopped
3 cups reduced-sodium chicken broth
1 tablespoon minced thyme, or 1 teaspoon dried
1 tablespoon minced sage, or 1 teaspoon dried
½ teaspoon ground pepper
⅛ teaspoon nutmeg
½ cup part-skim ricotta
5 tablespoons freshly grated Parmesan cheese
2 tablespoons minced flat-leaf parsley
1 large egg white
24 wonton wrappers (one 12-ounce package)
Fresh whole sage leaves (optional)
1 Heat a large nonstick skillet. Swirl in the oil, then add the shallots and garlic. Sauté until fragrant, about 1 minute. Add the squash, broth, thyme, sage, ¼ teaspoon of the pepper, and the nutmeg; cook, stirring frequently, until the squash is very tender and the liquid has evaporated, about 15 minutes. Remove from the heat and let cool 15 minutes.
2 Meanwhile, combine the ricotta, 3 tablespoons of the Parmesan cheese, the parsley, egg white, and the remaining ¼ teaspoon pepper in a medium bowl.
3 To assemble the ravioli, lightly dust a work surface with flour. Lay out 12 wonton wrappers and put 1½ teaspoons of the cheese mixture in the center of each. Wet the area around the filling with a pastry brush dipped lightly in water, then place another wrapper on top of each, pressing the air out as you seal the edges. Cover lightly with a damp towel and set aside.
4 Meanwhile, puree the squash mixture in a food processor. If it is too thick for a sauce, add 1 tablespoon of water at a time until it reaches a smooth, thick consistency. Place it in a saucepan and bring to a gentle simmer, stirring frequently; keep warm.
5 Cook the ravioli, half a batch at a time, in gently boiling water until they are tender and float to the surface, about 4 minutes. Transfer them with a slotted spoon to a colander, drain well, and place in a warmed serving bowl. Cover the ravioli generously with the sauce, sprinkle with the remaining 2 tablespoons Parmesan cheese, and garnish with the sage leaves, if using.
PER SERVING (3 ravioli with ½ cup sauce): 358 Cal, 11 g Total Fat, 4 g Sat Fat, 40 mg Chol, 598 mg Sod, 48 g Carb, 6 g Fib, 17 g Prot, 281 mg Calc. PointsPlus value: 9.
state-of-the-art subs
How things change … often for the better! In years past, shoppers rarely paused to read the ingredient labels on the foods they bought (it wasn’t until 1994 that the Food and Drug Administration began requiring most packaged foods to carry nutritional facts). Today, we have more information than ever about our foods. While there are no “forbidden foods” on the Program, there are many healthier choices available.
| Old School | New Thinking | Why? |
| Artificial smoke flavor | Smoked paprika or naturally smoked sea salt | Gives chemicals the boot and uses a natural flavor alternative |
| Artificial sweeteners | Fruits, fruit juices, honey, and maple syrup | Taste better, and the jury’s still out on the long-term health effects of many artificial sweeteners |
| Bouillon cubes | Reduced-sodium broths | Less sodium and better flavor |
| Canned beans, tomatoes | No-salt or low-salt canned options | Reduces the sodium in your recipes |
| Salt | Fresh herbs, citrus juice, and other seasonings | Replaces at least some of the added salt and lowers sodium without compromising flavor |
| Imitation bacon bits | Chopped crisp-cooked turkey bacon | Natural flavor and less sodium |
| Margarine | Butter or olive oil | Little or no trans fats and better flavor so you can usually use less |
| Pork sausage | Turkey and chicken sausage | Generally lower in fat and still packed with flavor |
| Sugary jams and jellies | Pure fruit preserves | More flavor and nutrients, and less sugar |
| Vegetable oil | Olive, canola, safflower, or sunflower oil | More heart-healthy fats |
| White flour | Whole wheat flour | More fiber and nutrients; most recipes will work fine with a half and half mix of flours |
| White pasta | Whole-grain pasta | More fiber and protein |
pizza margherita
This is the world’s favorite pizza from time immemorial, perhaps for its simplicity of toppings: tomato sauce, mozzarella cheese, and herbs (representing, not unintentionally, the red, white, and green colors of the Italian flag).
SERVES 4
Vegetarian
Dough for 1 pizza [see Basic Pizza Crust], or 1 prebaked thin pizza crust
¾ cup prepared fat-free tomato sauce
¼ cup shredded part-skim mozzarella cheese
2 teaspoons olive oil
1 tablespoon chopped flat-leaf parsley
½ tablespoon chopped oregano, or ½ teaspoon dried
½ tablespoon chopped basil, or ½ teaspoon dried
¼ teaspoon salt
⅛ teaspoon crushed red pepper
1 Preheat the oven according to the directions for the crust you are using.
2 Spread the tomato sauce evenly over the crust; sprinkle with the cheese. Drizzle with the oil, then sprinkle with the parsley, oregano, basil, salt, and pepper. Bake until the cheese is bubbling, 10–15 minutes. Serve at once.
PER SERVING (¼ pizza): 256 Cal, 6 g Total Fat, 1 g Sat Fat, 4 mg Chol, 681 mg Sod, 41 g Carb, 2 g Fib, 8 g Prot, 76 mg Calc. PointsPlus value: 7.
Shape and stretch the dough like a pro: Place one hand over the dough; with your other hand, gently pull on one side as far as it will stretch without breaking. Turn the dough a quarter turn and repeat until it has reached the desired size. If it tears, let it rest 10 minutes. This relaxes the proteins and makes it easier to stretch.
broccoli-cheddar-mushroom pizza
Sometimes a little break with tradition can be fun and delicious. This veggie pizza was inspired by the tasty toppings at a salad bar.
SERVES 4
Vegetarian
Dough for 1 pizza [see Basic Pizza Crust], or 1 prebaked thin pizza crust
1 cup shredded reduced-fat cheddar cheese
1 (10-ounce) box frozen chopped broccoli, thawed and squeezed dry
1 (10-ounce) package mushrooms, sliced
¼ teaspoon salt
Freshly ground pepper
1 Preheat the oven according to the directions for the crust you are using.
2 Sprinkle the cheese evenly over crust; top with the broccoli, mushrooms, salt, and pepper. Bake until the crust is golden, the cheese is bubbling, and the mushrooms are cooked through, 10–15 minutes. Serve at once.
PER SERVING (¼ pizza): 318 Cal, 8 g Total Fat, 4 g Sat Fat, 15 mg Chol, 606 mg Sod, 46 g Carb, 5 g Fib, 17 g Prot, 254 mg Calc. PointsPlus value: 8.
For an even quicker pizza, use broccoli florets and sliced mushrooms from the salad bar of your supermarket. Give the broccoli a quick steam in the microwave before using.
Pizza all’Insalata
pizza all’insalata
This unusual pizza started appearing on restaurant tables in the Italo-centric eighties. Insalata, Italian for salad, makes for a deliciously healthy, fresh pizza topping—no gooey cheese needed!
SERVES 4
Vegetarian
Dough for 1 pizza [see Basic Pizza Crust], or 1 prebaked thin pizza crust
6 medium plum tomatoes, sliced
3 tablespoons dry white or red wine, or vegetable broth
4 teaspoons olive oil
1 tablespoon red-wine vinegar, white-wine vinegar, or cider vinegar
1 teaspoon balsamic vinegar
1 garlic clove, bruised
¼ teaspoon dried oregano, marjoram, or basil
¼ teaspoon salt
Freshly ground pepper
1 medium bunch arugula, trimmed
2 cups trimmed and torn romaine or Bibb lettuce leaves
1 Belgian endive, sliced
2 medium carrots, peeled and shredded
1 cup chopped seeded peeled cucumber
2 tablespoons shaved Parmesan cheese
1 Preheat the oven according to the directions for the crust you are using.
2 Arrange the sliced tomatoes on the crust; spray with nonstick spray. Bake until the crust is golden and the tomatoes are cooked through, 10–15 minutes.
3 Meanwhile, combine the wine or broth, oil, wine or cider vinegar, balsamic vinegar, garlic, oregano, salt, and pepper in a large bowl; let stand 10 minutes. Whisk vigorously to blend; discard the garlic. Add the arugula, lettuce, endive, carrots, and cucumber to the bowl and toss with the dressing.
4 When the pizza crust is done, remove it from the oven and top with the salad. Sprinkle with the cheese and serve at once.
PER SERVING (¼ pizza): 311 Cal, 9 g Total Fat, 2 g Sat Fat, 2 mg Chol, 540 mg Sod, 48 g Carb, 5 g Fib, 9 g Prot, 123 mg Calc. PointsPlus value: 8.
seafood pizza
This pizza calls for the crust to bake separately while the shellfish are steaming. Don’t skimp on the seafood; only the freshest will do. For an especially dramatic presentation, serve a few of the clams and mussels in their shells.
SERVES 4
12 littleneck clams
1 pound medium mussels
Dough for 1 pizza [see Basic Pizza Crust], or 1 prebaked thin pizza crust
½ pound medium shrimp, peeled and deveined
½ cup dry white wine or vegetable broth
¼ cup chopped flat-leaf parsley
2 tablespoons chopped basil
1 tablespoon chopped thyme
3 garlic cloves, minced
¼ teaspoon crushed red pepper
1 (14-ounce) can diced tomatoes in juice, drained
1 Scrub the clams and mussels well with a vegetable brush under cold running water. Pull off the hairy beards that may be attached to some of the mussel shells; if it’s difficult, use a small knife. Place the clams and mussels in a large pot of cold water; let them soak a few minutes to release any residual grit, then drain. Repeat for several changes of water until no sand falls to the bottom of the pot.
2 Preheat the oven to 500°F. Bake the pizza crust until crispy but still pale, about 8 minutes. Remove from the oven, but leave it on.
3 Meanwhile, combine the clams, mussels, shrimp, wine or broth, parsley, basil, thyme, garlic, and pepper in a large saucepan; cover and cook over medium heat until the clams and mussels open and the shrimp turn pink, 7–8 minutes (do not overcook). Discard any clams or mussels that don’t open. Transfer the clams and mussels to a large bowl with a slotted spoon; set them aside until they are cool enough to handle, then remove them from their shells. Reserve ¼ cup of their cooking liquid, and a few shells, if desired, for garnish.
4 Combine the tomatoes and the reserved cooking liquid in a medium nonstick skillet; cook over medium heat until thickened, about 5 minutes.
5 Spread the tomato sauce over the crust. Place a few mussels and clams in the reserved shells, if using, then distribute all the shellfish evenly over the tomato sauce. Return the pizza to the oven and bake until heated through and the crust is golden, 4–5 minutes. Serve at once.
PER SERVING (¼ pizza): 316 Cal, 4 g Total Fat, 1 g Sat Fat, 79 mg Chol, 826 mg Sod, 45 g Carb, 3 g Fib, 23 g Prot, 95 mg Calc. PointsPlus value: 8.
tex-mex pizza
The Tex-Mex craze of the eighties led to some wild, and sometimes forgettable, experimentation. But here’s one combination that worked nicely: Pizza meets quesadilla.
SERVES 4
Vegetarian
Dough for 1 pizza [see Basic Pizza Crust], or 1 prebaked thin pizza crust
½ cup salsa
1 (15-ounce) can black beans, rinsed and drained
½ cup shredded reduced-fat cheddar cheese
½ onion, chopped
½ teaspoon chili powder
½ cup fat-free sour cream (optional)
1 Preheat the oven according to the directions for the crust you are using.
2 Spread the salsa over the crust. Top with the beans, cheese, and onion; sprinkle with the chili powder. Bake until the crust is golden, the cheese is bubbling, and the onion has started to brown, 10–15 minutes.
3 Top with dollops of the sour cream, if using, and serve at once.
PER SERVING (¼ pizza): 360 Cal, 6 g Total Fat, 2 g Sat Fat, 8 mg Chol, 631 mg Sod, 61 g Carb, 8 g Fib, 16 g Prot, 183 mg Calc. PointsPlus value: 9.
This pizza is particularly freezer-friendly, so why not make two and freeze one before baking it. Just allow 5 to 10 minutes extra baking time when you put a frozen pizza in the oven, and add the sour cream, if using, just before serving.
ham, pepper, and onion calzones
A calzone is a pizza that is folded in half to form a closed, filled pocket—sort of the Neapolitan version of an empanada. When making calzones, use fresh or frozen pizza dough from your supermarket, or a full (8-serving) recipe of Basic Pizza Crust.
SERVES 4
1 tablespoon olive oil
1 medium onion, sliced
1 green bell pepper, seeded and cut into thin strips
1 red bell pepper, seeded and cut into thin strips
2 garlic cloves, minced
1 teaspoon dried oregano
4 ounces deli-thin-sliced lean ham, cut crosswise into thin strips
1 pound refrigerated or thawed frozen pizza dough
1 cup shredded part-skim mozzarella
1 Preheat the oven to 400°F. Spray a baking sheet with nonstick spray.
2 Heat a large nonstick skillet over medium-high heat. Swirl in the oil, then add the onion, bell peppers, garlic, and oregano; cook, stirring occasionally, until softened, 5–7 minutes. Stir in the ham and cook 3 minutes; remove from the heat and let cool slightly.
3 Turn out the dough onto a lightly floured work surface and divide it in half. Stretch or roll each dough half into a 10-inch circle. Spread half of the ham mixture over one-half of each circle, leaving a 1-inch border, then top each with half of the cheese. Fold the dough over, making a half circle, and firmly pinch the edges together to seal. Using a spatula, transfer the calzones to the baking sheet. Bake until tops are golden brown, about 20 minutes. Cool 5 minutes, then cut each calzone in half, crosswise, to make 4 portions.
PER SERVING (½ calzone): 494 Cal, 15 g Total Fat, 5 g Sat Fat, 30 mg Chol, 979 mg Sod, 67 g Carb, 4 g Fib, 23 g Prot, 237 mg Calc. PointsPlus value: 13.
Ham, Pepper, and Onion Calzones
white pizza
In the United States, so-called white pizza (or pizza bianca) may have any number of toppings, from feta cheese to clams; the only essential is a pale color. In our version, gooey mozzarella cheese and sweet, crunchy Vidalia onion rings play the starring roles.
SERVES 4
Vegetarian
Dough for 1 pizza [see Basic Pizza Crust], or 1 prebaked thin pizza crust
1 cup shredded part-skim mozzarella cheese
1 large Vidalia onion, sliced and separated into rings
¼ teaspoon salt
Freshly ground white pepper
1 Preheat the oven according to the directions for the crust you are using.
2 Sprinkle the cheese and onion rings evenly over the crust. Spray lightly with nonstick spray; sprinkle with the salt and pepper. Bake until the crust is golden, the cheese is melted, and the onions are tender and starting to brown, about 15 minutes. Serve at once.
PER SERVING (¼ pizza): 295 Cal, 8 g Total Fat, 3 g Sat Fat, 15 mg Chol, 588 mg Sod, 42 g Carb, 2 g Fib, 14 g Prot, 224 mg Calc. PointsPlus value: 8.
Vidalia onions are only available in the spring, but don’t let that stop you from trying this satisfyingly delicious pizza. You can substitute for Maui, Texas Sweets, or Walla Walla onions at other times of the year.
greek pizza
Sharp-tasting feta cheese is a dieter’s dream—just a few crumbles can flavor an entire dish. If you typically use it only on salads, try it on this fantastic quick-to-make pizza. Using a pre-baked crust and purchased pasta sauce make it faster than calling for pizza delivery.
SERVES 4
20 Min or Less
Vegetarian
1 (10-ounce) pre-baked thin pizza crust
1 cup fat-free pasta sauce
2 plum tomatoes, thinly sliced
1 cup sliced fresh white mushrooms
2 scallions, chopped
½ cup crumbled feta cheese
4 kalamata olives, pitted and thinly sliced
1 Preheat the oven to 450°F.
2 Meanwhile, place the pizza crust on a baking sheet and top with the pasta sauce, leaving a ½-inch border around the edge. Top with the tomatoes, mushrooms, scallions, cheese, and olives. Bake until the cheese melts slightly and the crust is crisp, about 10 minutes.
PER SERVING (¼ of pizza): 308 Cal, 10 g Total Fat, 4 g Sat Fat, 17 mg Chol, 750 mg Sod, 42 g Carb, 2 g Fib, 12 g Prot, 211 mg Calc. PointsPlus value: 8.