DINNER |
NO MATTER WHAT DIET YOU ARE ON, KEEPING DINNER FRESH CAN BE CHALLENGING. This chapter offers an array of healthy meals that will provide something tasty for everyone around your dinner table—even if they aren’t eating gluten free.
Serve this dish with rice or corn tortillas.
1 tablespoon olive oil
4 (6-ounce) flounder fillets
1/2 teaspoon salt-free Cajun/Creole seasoning
1/2 cup thinly sliced shallots (about 2 shallots)
1 tablespoon butter, melted
2 garlic cloves, thinly sliced
3/4 cup fresh salsa
1/4 teaspoon freshly ground black pepper
1 tablespoon coarsely chopped cilantro
4 lime wedges
1. Place oven rack in middle of oven. Preheat broiler.
2. Drizzle oil in a roasting pan. Pat fish dry with paper towels; arrange fish in pan. Sprinkle fish with Cajun seasoning. Sprinkle shallots, butter, and garlic around pan. Pour salsa into pan around fish. Broil 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness, basting frequently. Arrange fish on a platter; sprinkle with pepper. Stir cilantro into pan sauce; drizzle sauce over fish. Serve with lime wedges.
YIELD | SERVES 4 (SERVING SIZE: 1 FILLET, ABOUT 2 TABLESPOONS SAUCE, AND 1 LIME WEDGE)
CALORIES 189; FAT 9.1g (sat 2.9g, mono 4g, poly 1g); PROTEIN 19g; CARB 6g; FIBER 1g; CHOL 73mg; IRON 1mg; SODIUM 567mg; CALC 41mg
Cedar Plank Salmon with Tomato Salsa
1 (18-inch) cedar plank
1 poblano chile, seeded and halved
1 jalapeño pepper, seeded and halved
1 small red onion, cut into 1/2-inch-thick slices
Cooking spray
2 cups chopped seeded heirloom tomato
3 tablespoons chopped fresh cilantro
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 diced peeled avocado
1 lime, divided
4 (6-ounce) skinless salmon fillets
1. Soak plank in water 25 minutes.
2. Preheat grill to medium-high heat.
3. Place poblano, jalapeño, and onion on grill rack coated with cooking spray; grill 10 minutes, turning occasionally. Remove from grill; cool. Coarsely chop poblano and onion; finely chop jalapeño. Combine peppers, onion, tomato, cilantro, 1/4 teaspoon salt, 1/4 teaspoon pepper, avocado, and juice from half of lime.
4. Sprinkle fish with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place plank on grill rack; grill 3 minutes or until lightly charred. Turn plank over; place fish on charred side. Cover; grill 8 minutes or until desired degree of doneness. Cut remaining lime half into 4 wedges. Top each fillet with 1/2 cup tomato salsa. Serve with lime wedges.
YIELD | SERVES 4
CALORIES 386; FAT 20.7g (sat 4.2g, mono 10.6g, poly 4.2g); PROTEIN 38g; CARB 12g; FIBER 6g; CHOL 87mg; IRON 1mg; SODIUM 330mg; CALC 48mg
Saffron Rice with Tilapia and Shrimp
8 ounces unpeeled large shrimp
31/3 cups gluten-free unsalted chicken stock
2/3 cup water
1/8 teaspoon saffron threads, crushed
1 cup chopped ripe tomato
1 cup chopped onion
11/8 teaspoons salt, divided
1/2 teaspoon sugar
4 garlic cloves
3 tablespoons olive oil
11/4 cups uncooked short-grain rice
12 ounces tilapia, cut into 1-inch pieces
1/2 cup frozen green peas
1/4 cup chopped fresh flat-leaf parsley
6 lemon wedges
1. Preheat oven to 450°.
2. Peel shrimp, reserving shells; set shrimp aside. Combine shrimp shells, chicken stock, 2/3 cup water, and saffron in a saucepan. Bring to a boil; reduce heat, and keep warm.
3. Combine tomato, onion, 1/2 teaspoon salt, sugar, and garlic in a food processor; process until smooth.
4. Heat a large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add tomato mixture to pan; cook 6 minutes or until liquid almost evaporates, stirring occasionally. Add uncooked rice to pan; cook 3 minutes, stirring frequently. Drain stock mixture over a bowl; discard solids. Add stock mixture to pan; bring to a boil. Cook over medium heat 12 minutes or until rice is tender and liquid is absorbed (do not stir). Top with reserved shrimp, tilapia, and peas. Sprinkle with 5/8 teaspoon salt. Cover and bake at 450° for 15 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with parsley; serve with lemon wedges.
YIELD | SERVES 6 (SERVING SIZE: ABOUT 11/2 CUPS RICE MIXTURE AND 1 LEMON WEDGE)
CALORIES 338; FAT 8.8g (sat 1.5g, mono 5.4g, poly 1.4g); PROTEIN 24g; CARB 41g; FIBER 3g; CHOL 76mg; IRON 3mg; SODIUM 600mg; CALC 60mg
INGREDIENT TIP
Shrimp shells This paella-inspired dish starts by infusing purchased chicken stock with shrimpy goodness. Itʼs an easy step that makes full use of shrimp shells that would have otherwise been discarded.
Spanish and Mexican flavors combine in this quick fish dish. Serve with steamed rice and sautéed spinach.
4 (4-ounce) tilapia fillets
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
11/2 cups chopped onion
1 tablespoon chopped fresh oregano
4 garlic cloves, sliced
1 yellow bell pepper, thinly sliced
2 cups chopped tomato
2 ounces pimiento-stuffed green olives (about 20), halved
1 tablespoon capers, rinsed and drained
1 jalapeño pepper, thinly sliced
1. Sprinkle fish with pepper and salt. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add fish to pan; cook 3 minutes or until browned on one side. Remove fish from pan.
2. Add onion, oregano, garlic, and bell pepper to pan; sauté 4 minutes. Stir in tomato and remaining ingredients; bring to a simmer.
3. Arrange fish on top of tomato mixture, browned sides up. Cover, reduce heat to medium, and simmer 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
YIELD | SERVES 4 (SERVING SIZE: 1 FILLET AND 1/2 CUP SAUCE)
CALORIES 211; FAT 7.2g (sat 1.2g, mono 4.1g, poly 1.4g); PROTEIN 25g; CARB 14g; FIBER 3g; CHOL 57mg; IRON 1mg; SODIUM 532mg; CALC 49mg
Sautéed Tilapia Tacos with Grilled Peppers and Onion
Slice the onion just before placing it on the grill. If given time to set, the onion rings will begin to separate and will not have good grill marks.
2 (1/2-inch-thick) slices white onion
1 (8-ounce) package mini sweet bell peppers
Cooking spray
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
4 (5-ounce) tilapia fillets
8 (6-inch) corn tortillas
8 lime wedges (optional)
1. Preheat grill to high heat.
2. Arrange onion slices and bell peppers on a grill rack coated with cooking spray. Grill onions for 12 minutes, turning after 6 minutes. Grill bell peppers 12 minutes, turning occasionally. Remove onions and bell peppers from grill, and let stand for 5 minutes. Slice onion rings in half. Thinly slice bell peppers; discard stems and seeds. Combine onion, bell peppers, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a small bowl.
3. Sprinkle fish evenly with 1/2 teaspoon salt and 3/8 teaspoon black pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish to pan, and cook for 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
4. Warm tortillas according to package directions. Divide fish, onion mixture, and jalapeño slices evenly among tortillas. Serve with lime wedges, if desired.
YIELD | SERVES 4 (SERVING SIZE: 2 TACOS)
CALORIES 292; FAT 4.4g (sat 1.2g, mono 1.2g, poly 1.3g); PROTEIN 33g; CARB 32g; FIBER 5g; CHOL 71mg; IRON 2mg; SODIUM 526mg; CALC 120mg
Seared Scallops with Snap Peas and Pancetta
Sautéed snap peas, pancetta, and shallots make a speedy but sophisticated accompaniment to seared scallops.
3 teaspoons canola oil, divided
12 ounces sugar snap peas, trimmed and diagonally sliced
1/4 teaspoon kosher salt, divided
1/4 teaspoon black pepper, divided
11/2 ounces diced pancetta (such as Boar’s Head)
2 large shallots, sliced
11/2 pounds large sea scallops
4 lemon wedges
1. Heat a large cast-iron skillet over medium-high heat. Add 1 teaspoon oil; swirl to coat. Add peas, 1/8 teaspoon salt, and 1/8 teaspoon pepper; sauté 2 minutes. Place peas in a bowl. Heat pan over medium heat. Add pancetta; cook 1 minute. Add shallots; cook 1 minute, stirring constantly. Add pancetta mixture to pea mixture.
2. Return pan to medium-high heat. Pat scallops dry with paper towels; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Add 1 teaspoon oil to pan; swirl to coat. Add half of scallops to pan; cook 2 minutes. Turn and cook 1 minute or until desired degree of doneness. Place cooked scallops on a plate. Repeat procedure with remaining 1 teaspoon oil and remaining scallops. Serve scallops with pea mixture and lemon wedges.
YIELD | SERVES 4 (SERVING SIZE: ABOUT 5 SCALLOPS AND 3/4 CUP PEA MIXTURE)
CALORIES 237; FAT 7.9g (sat 2.2g, mono 2.3g, poly 1.3g); PROTEIN 25g; CARB 15g; FIBER 3g; CHOL 48mg; IRON 3mg; SODIUM 568mg; CALC 52mg
Asian Rice with Shrimp and Snow Peas
1 cup uncooked long-grain rice
1 cup water
1 cup gluten-free, fat-free, lower-sodium chicken broth
3 tablespoons gluten-free, lower-sodium soy sauce
3 tablespoons rice vinegar
1 tablespoon dark sesame oil
2 teaspoons minced fresh garlic
1 teaspoon hot sauce
2 cups snow peas, trimmed (about 6 ounces)
11/2 pounds large peeled and deveined shrimp
1/2 cup diagonally cut green onions
4 teaspoons slivered almonds, toasted
1. Combine long-grain rice, 1 cup water, and broth in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.
2. Combine soy sauce, vinegar, sesame oil, garlic, and hot sauce in a large bowl; stir with a whisk. Set aside.
3. Cook snow peas and shrimp in boiling water 2 minutes or until shrimp are done. Drain. Add snow peas, shrimp, green onions, and rice to soy mixture; toss well to combine. Top with almonds. Serve immediately.
YIELD | SERVES 4 (SERVING SIZE: 2 CUPS SHRIMP MIXTURE AND 1 TEASPOON ALMONDS)
CALORIES 334; FAT 7.6g (sat 1.2g, mono 1.9g; poly 3.5g); PROTEIN 39g; CARB 25g; FIBER 2g; CHOL 259mg; IRON 6mg; SODIUM 776mg; CALC 129mg
1 (41/2-pound) flat-cut brisket roast, fat cap trimmed to 1/8-inch thickness
11/4 teaspoons kosher salt, divided
1/2 teaspoon freshly ground black pepper
1 tablespoon canola oil
11/2 teaspoons garlic powder
1 teaspoon paprika
3 medium carrots, peeled and cut into thirds
3 celery stalks, cut into thirds
Cooking spray
2 large onions, halved and vertically sliced
4 garlic cloves, chopped
1 cup gluten-free unsalted beef stock
2 tablespoons brown sugar
2 tablespoons cider vinegar
1 (15-ounce) can crushed tomatoes, undrained
5 thyme sprigs
2 bay leaves
1. Sprinkle brisket with 1 teaspoon salt and pepper. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add brisket; cook 5 minutes, turning to brown on all sides. Rub brisket with garlic powder and paprika. Arrange carrots and celery in a 6-quart electric slow cooker coated with cooking spray; top with brisket, fat cap side up.
2. Return pan to medium heat. Add onions to pan; cover and cook 10 minutes, stirring occasionally. Uncover. Stir in garlic; cook 5 minutes or until onions are tender and golden. Arrange onion mixture over brisket.
3. Combine 1/4 teaspoon salt, stock, brown sugar, vinegar, and tomatoes in hot pan, stirring with a whisk to loosen browned bits. Pour tomato mixture around brisket. Place thyme and bay leaves in slow cooker, pressing into tomato mixture. Cover and cook on LOW 7 hours or until brisket is tender. Cool slightly in cooker, about 1 hour.
4. Place brisket on a cutting board. Trim fat cap; discard fat. Cut brisket across grain into thin slices. Pour sauce through a sieve over a bowl; discard carrots, celery, thyme, and bay leaves. Return onions to sauce. Serve brisket with sauce.
YIELD | SERVES 12 (SERVING SIZE: ABOUT 3 OUNCES BEEF AND ABOUT 2/3 CUP SAUCE)
CALORIES 307; FAT 15.1g (sat 5g, mono 7.1g, poly 0.8g); PROTEIN 33g; CARB 8g; FIBER 1g; CHOL 100mg; IRON 4mg; SODIUM 338mg; CALC 31mg
1 pound ground sirloin
1/4 teaspoon kosher salt
1 tablespoon canola mayonnaise
1 tablespoon Dijon mustard
1 tablespoon prepared horseradish
2 teaspoons ketchup
2 applewood-smoked bacon slices, chopped
3 cups vertically sliced yellow onion
1 tablespoon finely chopped fresh chives
1 teaspoon gluten-free Worcestershire sauce
1/4 teaspoon freshly ground black pepper
Cooking spray
4 (2.8-ounce) gluten-free hamburger buns, toasted
4 green leaf lettuce leaves
4 (1/4-inch-thick) slices tomato
1. Divide beef into 4 portions, lightly shaping each into a 1/2-inch-thick patty. Sprinkle with salt. Cover and refrigerate 30 minutes.
2. Combine mayonnaise and next 3 ingredients (through ketchup) in a small bowl. Set aside.
3. Cook bacon in a large nonstick skillet over medium-low heat until crisp. Remove bacon from pan. Add onion to drippings in pan; cook 15 minutes or until golden brown. Combine bacon, onion, chives, Worcestershire sauce, and pepper in a small bowl.
4. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add patties; cook 2 minutes on each side or until desired degree of doneness. Spread 11/2 teaspoons horseradish spread on cut side of each bun half. Top bottom half of each bun with 1 lettuce leaf, 1 tomato slice, 1 patty, 1/4 cup relish, and top half of bun.
YIELD | SERVES 4 (SERVING SIZE: 1 BURGER)
CALORIES 420; FAT 16.6g (sat 5.9g, mono 5.9g, poly 1.5g); PROTEIN 30g; CARB 36g; FIBER 4g; CHOL 79mg; IRON 5mg; SODIUM 814mg; CALC 126mg
1 (1-pound) pork tenderloin, trimmed
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 tablespoon canola oil
2 tablespoons mojo marinade (such as Goya)
1/2 cup white wine vinegar
3 tablespoons water
11/2 tablespoons sugar
1 cup thinly vertically sliced red onion
8 (6-inch) corn tortillas
1 jalapeño pepper, cut into 16 slices
1 ripe peeled avocado, cut into 16 wedges
1/4 cup Mexican crema
1. Preheat oven to 425°.
2. Sprinkle pork with pepper and salt. Heat a large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add pork; cook 5 minutes, turning to brown on all sides. Place pan in oven. Bake at 425° for 8 minutes or until a thermometer registers 145° (slightly pink); let stand 5 minutes. Cut crosswise into 16 slices. Combine pork and mojo marinade in a medium bowl; toss to coat pork.
3. Combine vinegar, 3 tablespoons water, and sugar in a small saucepan; bring to a boil. Remove from heat; add onion. Let stand 10 minutes; drain.
4. Working with 1 tortilla at a time, toast in a pan or over the flame of a gas burner until tender and blackened in spots. Arrange 2 pork slices in center of each tortilla; top with about 2 tablespoons onion, 2 jalapeño slices, 2 avocado wedges, and 11/2 teaspoons crema.
YIELD | SERVES 4 (SERVING SIZE: 2 TACOS)
CALORIES 362; FAT 16.9g (sat 2.1g, mono 8g, poly 2.8g); PROTEIN 28g; CARB 27g; FIBER 6g; CHOL 82mg; IRON 2mg; SODIUM 423mg; CALC 55mg
INGREDIENT TIP
Mexican crema Thick and slightly tangy Mexican crema adds a cooling finish to these tacos. If you can’t find it at the grocery, substitute sour cream thinned with a little lime juice.
Pork Tenderloin and Cannellini Beans
1 teaspoon chopped fresh rosemary
3/4 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
1/2 teaspoon fennel seeds, lightly crushed
1 (1-pound) pork tenderloin, trimmed
1 tablespoon olive oil
1/2 cup chopped onion
4 large garlic cloves, thinly sliced
1 cup chopped tomato
1 teaspoon chopped fresh sage
1 cup gluten-free unsalted chicken stock
1/4 teaspoon crushed red pepper
1 (15-ounce) can unsalted cannellini beans, rinsed and drained
2 tablespoons chopped fresh flat-leaf parsley
1. Preheat oven to 425°.
2. Combine rosemary, 1/2 teaspoon salt, 1/2 teaspoon black pepper, and fennel seeds in a small bowl. Rub spice mixture over pork.
3. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add pork; cook 9 minutes, browning on all sides. Remove pork from pan. Add onion and garlic; sauté 2 minutes. Add tomato and sage; cook 1 minute, scraping pan to loosen browned bits. Add 1/4 teaspoon salt, 1/4 teaspoon black pepper, stock, red pepper, and cannellini beans, and bring to a boil. Return pork to pan, and place pan in oven. Bake at 425° for 12 minutes or until a thermometer registers 140°.
4. Place pork on a cutting board; let stand 5 minutes. Heat pan over medium heat; cook bean mixture 2 minutes or until slightly thick. Sprinkle with parsley. Thinly slice pork; serve with bean mixture.
YIELD | SERVES 4 (SERVING SIZE: ABOUT 3 OUNCES PORK AND 1/2 CUP BEAN MIXTURE)
CALORIES 227; FAT 6.5g (sat 1.3g, mono 3.4g, poly 0.8g); PROTEIN 30g; CARB 13g; FIBER 3g; CHOL 74mg; IRON 2mg; SODIUM 475mg; CALC 51mg
Pork Tenderloin with Roasted Cherries and Shallots
2 tablespoons canola oil, divided
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper
1/2 teaspoon ground cumin
1/8 teaspoon ground cinnamon
1 (1-pound) pork tenderloin, trimmed
8 ounces fresh cherries, pitted and halved
3 large shallots, quartered
1/4 cup gluten-free unsalted chicken stock
2 tablespoons balsamic vinegar
1/2 teaspoon brown sugar
1 tablespoon butter
1/4 cup coarsely chopped fresh flat-leaf parsley
1. Preheat oven to 425°.
2. Heat a large ovenproof skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Combine 1/2 teaspoon salt, pepper, cumin, and cinnamon. Rub pork with spice mixture. Add pork to pan; sauté 4 minutes. Turn pork over; place pan in oven and bake at 425° for 15 minutes or until a thermometer registers 140°. Remove pork from pan; place on a cutting board (do not wipe out pan). Let pork stand 10 minutes. Cut into thin slices.
3. Add 1 tablespoon oil to pan; swirl to coat. Add cherries and shallots; sprinkle with 1/4 teaspoon salt. Place pan in oven; bake at 425° for 10 minutes (do not turn cherries). Carefully remove pan from oven; place over medium-high heat. Stir in stock, vinegar, and sugar; bring to a boil. Cook 4 minutes or until liquid is syrupy. Remove from heat; stir in butter. Serve cherry mixture with pork; sprinkle with parsley.
YIELD | SERVES 4 (SERVING SIZE: 3 OUNCES PORK AND ABOUT 2/3 CUP SAUCE)
CALORIES 270; FAT 12.5g (sat 3.2g, mono 6.1g, poly 2.5g); PROTEIN 25g; CARB 14g; FIBER 2g; CHOL 81mg; IRON 2mg; SODIUM 458mg; CALC 27mg
Citrus zest perfumes the chicken while it marinates. A fresh salsa of citrus segments and herbs doubles down on fruit flavor.
2 large limes
1 large ruby red grapefruit
1 large tangerine
1 large navel orange
1/4 cup extra-virgin olive oil, divided
1 tablespoon minced garlic
1 tablespoon minced serrano chile
1 (31/2-pound) whole chicken
3/4 teaspoon kosher salt, divided
3/8 teaspoon freshly ground black pepper, divided
1 cup vertically sliced red onion
1/4 cup chopped fresh mint
2 tablespoons chopped fresh cilantro
1. Grate 1 teaspoon rind and squeeze 5 tablespoons juice from limes. Place rind and 4 tablespoons juice in a medium bowl; place 1 tablespoon juice in a separate medium bowl. Grate 1 teaspoon grapefruit rind; section grapefruit. Grate 1 teaspoon tangerine rind; section tangerine. Grate 1 teaspoon orange rind; section orange. Add citrus sections to 1 tablespoon lime juice in bowl; set aside. Add rinds to lime rind mixture. Add 2 tablespoons oil, garlic, and chile to rind mixture; stir with a whisk.
2. Place chicken, breast side down, on a cutting board. Using poultry shears, cut along both sides of backbone, and open chicken like a book. Turn chicken breast side up; using the heel of your hand, press firmly against the breastbone until it cracks. Lift wing tips up and over back; tuck under chicken. Discard backbone and skin. Place chicken on a rimmed baking sheet. Spread citrus rind mixture over chicken. Cover and refrigerate at least 4 hours.
3. Position oven rack in lower third of oven. Preheat broiler.
4. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Broil chicken, breast side down, 20 minutes. Turn chicken over; broil an additional 20 minutes or until done, turning pan occasionally. Let stand 10 minutes.
5. Combine reserved citrus section mixture, 2 tablespoons oil, 1/4 teaspoon salt, 1/8 teaspoon pepper, red onion, mint, and cilantro; toss to combine.
YIELD | SERVES 4 (SERVING SIZE: 1/4 OF CHICKEN AND 1/2 CUP SALSA)
CALORIES 369; FAT 17.6g (sat 2.9g, mono 11.1g, poly 2.4g); PROTEIN 31g; CARB 24g; FIBER 7g; CHOL 92mg; IRON 3mg; SODIUM 473mg; CALC 76mg
Chicken with Turnips and Pomegranate Sauce
3 cups gluten-free unsalted chicken stock, divided
1 cup uncooked wild rice
1 tablespoon chopped fresh thyme leaves
11/4 teaspoons black pepper, divided
3/4 teaspoon kosher salt, divided
1 cup pomegranate juice
1/2 cup pomegranate arils
2 large turnips, peeled and cut into 1/4-inch slices
2 tablespoons olive oil, divided
4 (6-ounce) skinless, boneless chicken breast halves
1. Preheat oven to 400°.
2. Combine 2 cups stock, rice, and thyme in a medium saucepan. Bring to a boil. Cover, reduce heat, and simmer 50 minutes. Drain. Stir in 1/2 teaspoon pepper and 1/4 teaspoon salt.
3. Combine 1 cup stock and juice in a saucepan. Bring to a boil; reduce heat, and cook 20 minutes or until mixture is reduced to 1/3 cup. Remove from heat; stir in arils.
4. Combine turnips, 1/2 teaspoon pepper, 1/4 teaspoon salt, and 1 tablespoon oil in a bowl; toss to coat. Arrange turnip mixture on a baking sheet. Bake at 400° for 20 minutes or until browned and tender, turning once.
5. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over chicken. Heat a large ovenproof skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add chicken; cook 4 minutes. Turn chicken, and place pan in oven. Bake at 400° for 8 minutes or until chicken is done.
6. Spoon about 1/2 cup rice onto each of 4 plates. Top with about 1/3 cup turnips and 1 chicken breast half. Drizzle each with about 4 teaspoons pomegranate sauce.
YIELD | SERVES 4
CALORIES 489; FAT 11.7g (sat 2g, mono 6.3g, poly 1.7g); PROTEIN 45g; CARB 51g; FIBER 4g; CHOL 109mg; IRON 2mg; SODIUM 678mg; CALC 68mg
Shredded Chicken Tacos with Tomatoes and Grilled Corn
2 ears shucked corn
1 (12-ounce) package baby heirloom tomatoes
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
8 (6-inch) corn tortillas
2 cups shredded skinless, boneless rotisserie chicken breast
1 peeled avocado, cut into 16 slices
8 lime wedges (optional)
1. Preheat broiler.
2. Place corn on a jelly-roll pan; broil 18 minutes or until charred on all sides, rotating every 6 minutes. Cut kernels from corn; place kernels in a medium bowl. Cut tomatoes into quarters. Add tomatoes to corn, and sprinkle corn mixture with black pepper and salt.
3. Heat tortillas according to package directions. Divide chicken evenly among tortillas; top each taco with 1/4 cup corn mixture and 2 avocado slices. Serve with lime wedges, if desired.
YIELD | SERVES 4 (SERVING SIZE: 2 TACOS)
CALORIES 420; FAT 13.5g (sat 2.3g, mono 7.1g, poly 2.4g); PROTEIN 39g; CARB 41g; FIBER 8g; CHOL 101mg; IRON 2mg; SODIUM 554mg; CALC 123mg
Cooking spray
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
11/2 tablespoons olive oil
13/4 cups vertically sliced onion
1 tablespoon minced garlic
1 ounce chopped pitted kalamata olives (about 14)
1 medium tomato, halved and sliced
1/4 cup chopped fresh flat-leaf parsley
2 teaspoons chopped fresh oregano
2 teaspoons fresh lemon juice
1 ounce feta cheese, crumbled (about 1/4 cup)
1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 6 minutes on each side or until done.
2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic; sauté 4 minutes. Add olives and tomato; cook 3 minutes or until tomato begins to break down, stirring occasionally. Remove pan from heat; stir in parsley, oregano, and juice. Top chicken with tomato and olive mixture; sprinkle feta over chicken.
YIELD | SERVES 4 (SERVING SIZE: 1 CHICKEN BREAST HALF, ABOUT 1/3 CUP TOMATO MIXTURE, AND ABOUT 1 TABLESPOON FETA)
CALORIES 311; FAT 13.2g (sat 3g, mono 6.8g, poly 1.5g); PROTEIN 38g; CARB 8g; FIBER 2g; CHOL 115mg; IRON 1mg; SODIUM 518mg; CALC 74mg
How do you shred chicken superfast? Insert two forks into the meat while it’s still warm. Then pull apart to shred.
3/4 cup chopped onion
3/4 cup gluten-free unsalted chicken stock
1/2 cup salsa verde
1/3 cup finely chopped cilantro stems
2 tablespoons sliced pickled jalapeño pepper
5 teaspoons gluten-free all-purpose flour
1/2 teaspoon ground cumin
2 garlic cloves, thinly sliced
8 ounces shredded skinless, boneless rotisserie chicken breast (about 2 cups)
3/4 cup chopped tomato
3 tablespoons reduced-fat sour cream
1 ripe peeled avocado, coarsely mashed
8 (6-inch) corn tortillas
4 ounces reduced-fat sharp cheddar cheese, shaved (about 1 cup)
2 tablespoons cilantro leaves
1. Position oven rack in lower third of oven, and preheat broiler.
2. Combine first 8 ingredients in a medium saucepan, stirring with a whisk. Bring to a boil; reduce heat, and simmer 4 minutes. Stir in chicken; cook 1 minute or until heated. Remove from heat. Stir in tomato, sour cream, and avocado.
3. Stack tortillas; wrap stack in damp paper towels, and microwave at HIGH 45 seconds. Spoon 1 cup chicken mixture into an 11 x 7–inch glass or ceramic baking dish. Spoon 1/3 cup chicken mixture in center of each tortilla; roll up. Arrange tortillas, seam sides down, in baking dish. Top with cheese. Broil 3 minutes or until cheese melts. Sprinkle with cilantro leaves.
YIELD | SERVES 4 (SERVING SIZE: 2 ENCHILADAS)
CALORIES 400; FAT 18g (sat 6.5g, mono 7.9g, poly 2g); PROTEIN 29g; CARB 33g; FIBER 7g; CHOL 75mg; IRON 1mg; SODIUM 620mg; CALC 267mg
Braised Chicken with Honey-Lemon Leeks
Lemon is a bright partner for the caramelized leeks, which cook twice: They are sautéed, then roasted to meld with the honey and lemon.
4 teaspoons olive oil, divided
8 bone-in, skinless chicken thighs (about 2 pounds)
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper
1 tablespoon grated lemon rind
4 cups thinly sliced leek (about 3 large)
3 tablespoons fresh lemon juice
2 teaspoons honey
2 tablespoons chopped fresh parsley or chives (optional)
1. Preheat oven to 400°.
2. Heat a large ovenproof skillet over medium heat. Add 2 teaspoons oil to pan; swirl to coat. Sprinkle chicken with 1/2 teaspoon salt and pepper. Massage lemon rind into chicken. Place chicken in pan; cook 4 minutes on each side or until browned. Remove chicken from pan; keep warm.
3. Add 2 teaspoons oil to pan; swirl to coat. Add leek and 1/4 teaspoon salt; cook 15 minutes or until leek begins to brown, scraping pan to loosen browned bits. Remove pan from heat; stir in juice and honey. Return chicken to pan. Mound leeks on top of chicken thighs. Bake chicken at 400° for 15 minutes or until a thermometer registers 165°. Top with fresh parsley or chives, if desired.
YIELD | SERVES 4 (SERVING SIZE: 2 THIGHS AND ABOUT 1/4 CUP LEEK MIXTURE)
CALORIES 339; FAT 15.6g (sat 3.6g, mono 7.7g, poly 2.8g); PROTEIN 33g; CARB 17g; FIBER 2g; CHOL 175mg; IRON 4mg; SODIUM 492mg; CALC 72mg
Grilled Chicken Thighs with Cilantro-Mint Chutney
3 tablespoons grated fresh onion
1/2 teaspoon ground red pepper
10 garlic cloves, minced
21/2 tablespoons canola oil, divided
2 teaspoons ground cumin, divided
4 (6-ounce) bone-in chicken thighs
1/2 teaspoon kosher salt, divided
Cooking spray
1 cup cilantro leaves
1/2 cup mint leaves
1/3 cup chopped green onions
2 teaspoons chopped seeded jalapeño pepper
1. Combine first 3 ingredients in a large zip-top plastic bag; stir in 2 tablespoons oil and 13/4 teaspoons cumin. Add chicken to bag, seal, and massage marinade into chicken. Marinate in refrigerator 2 hours.
2. Preheat grill to medium-high heat.
3. Remove chicken from bag. Sprinkle chicken with 1/4 teaspoon salt. Place on grill rack coated with cooking spray; grill 8 minutes on each side.
4. Place cilantro, mint, green onions, and jalapeño in a food processor; process until combined. Add 11/2 teaspoons oil, 1/4 teaspoon cumin, and 1/4 teaspoon salt; process until smooth. Serve chicken topped with chutney.
YIELD | SERVES 4 (SERVING SIZE: 1 THIGH AND ABOUT 11/2 TABLESPOONS CHUTNEY)
CALORIES 331; FAT 24g (sat 4.8g, mono 11.8g, poly 5.5g); PROTEIN 24g; CARB 5g; FIBER 1g; CHOL 135mg; IRON 2mg; SODIUM 332mg; CALC 46mg
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh chives
2 tablespoons olive oil
2 teaspoons Dijon mustard
2 garlic cloves, minced
4 (6-ounce) bone-in chicken thighs (about 11/2 pounds), skinned
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Cooking spray
1. Preheat oven to 450°.
2. Combine parsley, chives, olive oil, Dijon mustard, and garlic in a small bowl, stirring well with a whisk. Rub herb mixture over meaty side of chicken thighs; sprinkle with salt and pepper.
3. Arrange chicken on a baking sheet or jelly-roll pan coated with cooking spray. Bake at 450° for 25 minutes or until done.
4. Preheat broiler (do not remove pan from oven). Broil chicken 3 minutes or until browned.
YIELD | SERVES 4 (SERVING SIZE: 1 THIGH)
CALORIES 270; FAT 13.9g (sat 2.7g, mono 7.4g, poly 2.3g); PROTEIN 33g; CARB 1g; FIBER 0g; CHOL 162mg; IRON 2mg; SODIUM 453mg; CALC 23mg
Serving this chili the next day lets flavors meld—if the beans soak up a lot of liquid overnight, you can add more vegetable broth or even water to thin it out.
1 tablespoon canola oil
2 cups chopped onion
1 cup chopped carrot
2 tablespoons unsalted tomato paste
2 tablespoons minced fresh garlic
11/2 teaspoons dried oregano
11/2 teaspoons chili powder
1 teaspoon kosher salt
1/2 teaspoon Spanish smoked paprika
4 cups stemmed and torn kale
3 cups gluten-free organic vegetable broth
2 red bell peppers, chopped
1 jalapeño pepper, seeded and chopped
1 (16-ounce) can unsalted pinto beans, rinsed and drained
1 (15.8-ounce) can unsalted Great Northern beans, rinsed and drained
1 (15.5-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
1 (15-ounce) can unsalted black beans, rinsed and drained
1 (15-ounce) can unsalted kidney beans, rinsed and drained
1 (14.5-ounce) can unsalted diced tomatoes, undrained
1. Heat a large Dutch oven over medium heat. Add oil; swirl to coat. Add onion and carrot; sauté 10 minutes or until tender. Stir in tomato paste and next 5 ingredients (through paprika); cook 2 minutes, stirring constantly. Add kale and remaining ingredients. Cover and simmer 45 minutes.
YIELD | SERVES 8 (SERVING SIZE: ABOUT 11/2 CUPS)
CALORIES 221; FAT 2.8g (sat 0.2g, mono 1.2g, poly 0.7g); PROTEIN 11g; CARB 39g; FIBER 12g; CHOL 0mg; IRON 3mg; SODIUM 520mg; CALC 153mg
8 large poblano peppers
4 dried ancho chiles
2 tablespoons canola oil
3 cups chopped onion
10 garlic cloves, minced
12 ounces ground sirloin
1 teaspoon kosher salt, divided
1 teaspoon black pepper
4 ounces 1/3-less-fat cream cheese, softened (about 1/2 cup)
11/2 cups precooked brown rice (such as Uncle Ben’s Ready Rice)
6 ounces queso fresco, crumbled and divided (about 11/2 cups)
1/4 cup fresh lime juice
1 tablespoon ground cumin
2 teaspoons sugar
2 (14.5-ounce) cans unsalted diced tomatoes, undrained
Cooking spray
1/4 cup cilantro leaves
1. Preheat broiler.
2. Place poblanos on a foil-lined baking sheet; broil 3 inches from heat 12 minutes or until blackened, turning after 6 minutes. Place in a paper bag; fold to close tightly. Let stand 15 minutes. Peel and discard skins. Cut a lengthwise slit in each pepper; discard seeds and membranes. Set aside.
3. Place ancho chiles in a bowl. Cover with boiling water; let stand 10 minutes. Drain.
4. Reduce oven temperature to 400°.
5. Heat a large skillet over medium heat. Add oil to pan; swirl. Add onion and garlic; cook 4 minutes or until crisp-tender. Reserve half of onion mixture. Add beef, 1/2 teaspoon salt, and black pepper; cook 8 minutes or until beef is done. Remove from heat. Add cream cheese, stirring until well combined. Stir in rice and half of queso fresco.
6. Place ancho chiles, reserved onion mixture, juice, cumin, sugar, tomatoes, and 1/2 teaspoon salt in a blender; process until smooth. Pour 1 cup sauce into each of 2 (8-inch) square glass or ceramic baking dishes coated with cooking spray. Open each poblano chile; flatten slightly. Divide beef mixture among chiles (they will be full). Arrange 4 chiles in each dish; top with remaining sauce and queso. Bake at 400° for 20 minutes or until bubbly. Sprinkle with cilantro.
YIELD | SERVES 8 (SERVING SIZE: 1 STUFFED CHILE AND ABOUT 2/3 CUP SAUCE)
CALORIES 334; FAT 14.8g (sat 5.2g, mono 5.5g, poly 1.8g); PROTEIN 18g; CARB 35g; FIBER 7g; CHOL 45mg; IRON 4mg; SODIUM 369mg; CALC 148mg
INGREDIENT TIP
Too hot? Poblano peppers range in heat level from quite spicy to rather mild, and there’s no way to know what you’re getting until you take a bite. If your peppers are too hot, cool off with a dollop of sour cream.
2 teaspoons granulated sugar
1 package dry yeast (about 21/4 teaspoons)
1/2 cup warm water (100° to 110°)
3.65 ounces white rice flour (about 3/4 cup)
1.4 ounces sweet white sorghum flour (about 1/3 cup)
1.4 ounces tapioca flour (about 1/3 cup)
1.7 ounces potato starch (about 1/3 cup)
0.9 ounce flaxseed meal (about 1/4 cup)
1 teaspoon xanthan gum
1/4 teaspoon salt
1 tablespoon olive oil
2 large egg whites
1 large egg
Cooking spray
4 ounces turkey Italian sausage (1 link)
1/2 cup gluten-free, lower-sodium marinara sauce
4 ounces part-skim mozzarella cheese, shredded (about 1 cup)
2 tablespoons chopped ripe olives
1. Dissolve sugar and yeast in 1/2 cup warm water in a bowl; let stand 5 minutes.
2. Weigh or lightly spoon flours, potato starch, and flaxseed meal into dry measuring cups; level with a knife. Combine flours, potato starch, flaxseed meal, xanthan gum, and salt in a bowl; beat with a mixer at medium speed until blended. Add yeast mixture, oil, egg whites, and egg; beat at low speed until combined. Increase speed to medium; beat 2 minutes.
3. Spoon dough onto an 11 x 17–inch baking sheet coated with cooking spray and lined with parchment paper. Lightly coat hands with cooking spray; press dough into an 11 x 12–inch rectangle. Cover with plastic wrap coated with cooking spray, and let rise in a warm place (85°), free from drafts, 30 minutes.
4. Preheat oven to 400°.
5. Remove plastic wrap. Bake at 400° for 14 minutes or until bottom is crisp. Cool completely. Increase oven temperature to 425°.
6. Remove casing from sausage. Heat a large skillet over medium-high heat. Add sausage; cook 3 minutes. Spread marinara over crust, leaving a 1/2-inch border; top with sausage, cheese, and olives. Bake at 425° for 12 minutes or until golden.
YIELD | SERVES 6 (SERVING SIZE: 1 RECTANGLE)
CALORIES 309; FAT 11.8g (sat 3.6g, mono 4.7g, poly 2.2g); PROTEIN 15g; CARB 37g; FIBER 3.5g; CHOL 63mg; IRON 1.3mg; SODIUM 564mg; CALC 19mg
9 uncooked gluten-free lasagna noodles
1 teaspoon olive oil
7 cups sliced mushrooms
3 cups sliced shiitake mushroom caps
1/2 teaspoon ground nutmeg
3 garlic cloves, minced
6 tablespoons grated fresh Parmesan cheese, divided
1 teaspoon dried Italian seasoning
1 teaspoon freshly ground black pepper
3 large egg whites
2 (15-ounce) cartons part-skim ricotta cheese
2 (10-ounce) packages frozen chopped spinach, thawed, drained, and squeezed dry
1 (25.5-ounce) jar gluten-free marinara sauce
Cooking spray
12 ounces shredded part-skim mozzarella cheese, divided (about 3 cups)
1. Cook lasagna noodles according to package directions, omitting salt and fat. Drain; set aside.
2. Heat oil in a nonstick skillet over medium heat. Add mushrooms; sauté 3 minutes. Add nutmeg and garlic; sauté 5 minutes. Set aside.
3. Combine 1/4 cup Parmesan cheese, Italian seasoning, pepper, egg whites, ricotta, and spinach; set aside.
4. Preheat oven to 375°.
5. Spread 1/2 cup marinara sauce in bottom of a 13 x 9–inch glass or ceramic baking dish coated with cooking spray. Arrange 3 lasagna noodles over sauce; top with half of ricotta cheese mixture, half of mushroom mixture, 11/2 cups sauce, and 1 cup mozzarella cheese. Repeat layers, ending with noodles. Spread 1/2 cup sauce over noodles.
6. Cover and bake at 375° for 40 minutes. Uncover; sprinkle with 1 cup mozzarella cheese and 2 tablespoons Parmesan cheese; bake 10 minutes. Let stand 10 minutes before serving.
YIELD | SERVES 9
CALORIES 430; FAT 17g (sat 10.1g, mono 2.8g, poly 0.5g); PROTEIN 30g; CARB 39g; FIBER 4g; CHOL 52mg; IRON 3mg; SODIUM 741mg; CALC 661mg
Since gluten-free pasta can clump and stick together if it stands for a while, be sure to cook it al dente (since it’ll cook a bit more while it bakes), and have it ready just in time to toss with the sauce.
2 teaspoons olive oil
11/2 cups finely chopped onion (about 1 medium)
1 (12-ounce) package gluten-free brown rice penne
4 cups 1% low-fat milk or dairy-free alternative, divided
1/4 cup cornstarch
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon grated whole nutmeg
4 ounces reduced-fat sharp cheddar cheese, shredded (about 1 cup)
4 ounces shredded part-skim mozzarella cheese (about 1 cup)
Cooking spray
2 ounces grated fresh Parmesan cheese (about 1/2 cup)
1/4 cup gluten-free panko (Japanese breadcrumbs)
1. Preheat oven to 375°.
2. Heat oil in a medium Dutch oven over medium heat. Add onion; cook 5 minutes or until tender, stirring often.
3. While onion cooks, cook pasta according to package directions, omitting salt and fat. Drain.
4. Combine 1/2 cup milk and cornstarch in a small bowl. Add 31/2 cups milk to onion; bring to a boil. Gradually stir in cornstarch mixture. Cook 2 minutes or until sauce thickens, stirring constantly. Remove from heat, and stir in salt, pepper, and nutmeg. Add cheddar and mozzarella cheeses, stirring with a whisk until cheeses melt. Stir in pasta. Pour pasta mixture into 6 (2-cup) gratin dishes or ramekins coated with cooking spray. Combine Parmesan cheese and panko; sprinkle over pasta mixture. Bake at 375° for 30 minutes or until sauce is bubbly and top is brown.
YIELD | SERVES 6 (SERVING SIZE: ABOUT 11/4 CUPS)
CALORIES 493; FAT 14.5g (sat 7.7g, mono 3.4g, poly 0.5g); PROTEIN 23g; CARB 67g; FIBER 2g; CHOL 40mg; IRON 4mg; SODIUM 308mg; CALC 767mg
Tomato-Basil Pasta with Asiago
2 cups (6 ounces) uncooked gluten-free rice penne
3/4 cup canned unsalted navy beans, rinsed and drained
2 tablespoons extra-virgin olive oil
1 cup grape tomatoes, halved
1/4 cup finely chopped green onions
1/2 teaspoon minced fresh rosemary
12 pitted kalamata olives, coarsely chopped
2 garlic cloves, minced
2 cups fresh baby spinach, coarsely chopped
3 ounces grated Asiago cheese (about 3/4 cup)
1/4 cup chopped fresh basil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1. Cook pasta according to package directions, omitting salt and fat; add beans during last 1 minute of cooking. Drain pasta and beans, reserving 1/4 cup pasta water. Place pasta, beans, and reserved pasta water in a large shallow pasta bowl.
2. While pasta cooks, heat oil in a medium nonstick skillet over medium heat. Add tomatoes; cook 2 minutes, stirring often. Stir in green onions and next 3 ingredients (through garlic); cook 2 minutes or just until tomatoes are thoroughly heated. Remove from heat.
3. Add spinach and next 4 ingredients (through pepper) to pasta mixture. Toss well. Top with tomato mixture.
YIELD | SERVES 4 (SERVING SIZE: 11/3 CUPS)
CALORIES 394; FAT 17.4g (sat 5.2g, mono 7.7g, poly 1g); PROTEIN 11g; CARB 48g; FIBER 5g; CHOL 19mg; IRON 4mg; SODIUM 718mg; CALC 243mg
INGREDIENT TIP
Fresh rosemary
You can easily strip rosemary leaves from their tough, inedible stems by holding the top of a stem in one hand, and then pulling in the opposite direction of the way the leaves grow. You can substitute 1/2 teaspoon crushed dried rosemary for the fresh, if you’d like.
Pasta with Roasted Red Pepper and Cream Sauce
1 pound uncooked gluten-free seashell pasta
2 teaspoons extra-virgin olive oil
1/2 cup finely chopped onion
1 (12-ounce) bottle roasted red bell peppers, drained and coarsely chopped
2 teaspoons balsamic vinegar
1 cup half-and-half
1 tablespoon tomato paste
1/8 teaspoon ground red pepper
4 ounces grated fresh Parmigiano-Reggiano cheese, divided (about 1 cup)
Thinly sliced fresh basil (optional)
1. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
2. Heat oil in a large skillet over medium heat. Add onion, and cook 8 minutes or until tender, stirring frequently. Add bell peppers; cook 2 minutes or until thoroughly heated. Increase heat to medium-high. Stir in vinegar; cook 1 minute or until liquid evaporates. Remove from heat; cool 5 minutes.
3. Place bell pepper mixture in a blender; process until smooth. Return bell pepper mixture to pan; cook over low heat until warm. Combine half-and-half and tomato paste in a small bowl, stirring with a whisk. Stir tomato mixture into bell pepper mixture, stirring with a whisk until well combined. Stir in ground red pepper.
4. Combine pasta and bell pepper mixture in a large bowl. Add 1/2 cup cheese, tossing to coat. Spoon 11/3 cups pasta into each of 6 bowls; top each serving with about 11/2 tablespoons cheese. Garnish with basil, if desired.
YIELD | SERVES 6
CALORIES 442; FAT 12.3g (sat 6.4g, mono 2.8g, poly 0.4g); PROTEIN 14g; CARB 67g; FIBER 0g; CHOL 32mg; IRON 5mg; SODIUM 422mg; CALC 305mg
6 center-cut bacon slices, chopped
1 cup finely chopped onion
2 tablespoons dry white wine
1 (6-ounce) package bagged prewashed baby spinach
8 ounces uncooked gluten-free spaghetti
2 ounces grated fresh Parmesan cheese (about 1/2 cup)
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 large egg
1 large egg white
3 tablespoons chopped fresh parsley
1. Heat a large nonstick skillet over medium heat. Add bacon to pan; cook 5 minutes or until crisp, stirring frequently. Remove bacon from pan, reserving 2 teaspoons drippings in pan; set bacon aside.
2. Add onion to drippings in pan; cook 3 minutes or until tender, stirring frequently. Add wine; cook 1 minute or until liquid is reduced by half. Add spinach; cook 1 minute or until spinach wilts, stirring constantly. Remove from heat; keep warm.
3. Cook pasta according to package directions, omitting salt and fat. Drain well, reserving 1 tablespoon pasta water. Immediately add pasta and reserved pasta water to spinach mixture in pan. Add reserved bacon; stir well to combine. Place pan over low heat.
4. Combine cheese and next 4 ingredients (through egg white), stirring with a whisk. Add to pasta mixture, tossing well to coat. Cook 1 minute. Remove from heat. Sprinkle with parsley. Serve immediately.
YIELD | SERVES 4 (SERVING SIZE: 1 CUP)
CALORIES 373; FAT 9.8g (sat 4.3g, mono 2.5g, poly 0.5g); PROTEIN 16g; CARB 55g; FIBER 3g; CHOL 72mg; IRON 6mg; SODIUM 773mg; CALC 257mg
