Slow-Roasted Tomato Spaghettini
Caramelized Brussels Sprouts, Pine Nuts, and Penne
Rigatoni with Turkey Meatballs
Rotini with Smoky Eggplant, Mint, and Feta
Stir-Fried Beef over Seaweed Noodles
Penne with Beet-Poblano Pesto and Chickpeas
Deconstructed Lasagna
Shells and Shrimp with Lemony Bread Crumbs
Tuna Noodle Bowls
Soba Noodles with Garlicky Clams and Fennel
Broccoli-Ribbon Fettuccine with Parmesan
One of my favorite pantry staples is whole-grain pasta. It’s shelf stable, economical, and so versatile, allowing me to pull together a healthy dinner in no time. Pasta recipes tend to be pretty flexible too, so you can swap like ingredients. For example, if I don’t have chicken, I can amp up the vegetables, or add cooked beans, or shredded meat from last night’s roast. If I don’t have bell peppers in the house, perhaps there is broccoli lingering in the crisper, or asparagus or fennel or roasted squash.
When one of my daughters was diagnosed with a gluten intolerance, my eyes became truly opened to the gluten-free pasta options in the market—from quinoa and rice-based pastas to ones made with buckwheat and even seaweed. Because pasta is so friendly and willing to please, you can easily substitute whatever type of pasta you want for the traditional semolina kind. Word to the wise, though: watch the noodles as they cook, since gluten-free varieties have a tendency to overcook in a heartbeat!
SLOW-ROASTED TOMATO SPAGHETTINI
SERVES 4 PREPARATION TIME 30 MINUTES COOKING TIME 2 HOURS, 15 MINUTES
It’s easy to create incredible pasta sauces when tomatoes are ripe and at their juicy best. However, for the other half of the year (or longer, depending on where you live), it can be tricky to squeeze big tomato flavor from a pale and hard tomato. The solution? Slow-roasting in the oven to concentrate the flavor and to tenderize. Bonus: your house will smell wonderful!
10 plum tomatoes, halved lengthwise
2 tablespoons olive oil
1 teaspoon kosher salt
½ teaspoon ground black pepper
¼ cup dry white wine
2 shallots, halved lengthwise and thinly sliced
2 garlic cloves, thinly sliced
12 ounces whole-grain spaghettini (thin spaghetti)
¼ cup finely grated Parmesan cheese
¼ cup finely chopped fresh basil leaves
1Preheat the oven to 275°F. In a large bowl, toss the halved tomatoes with 1 tablespoon of the olive oil, ½ teaspoon of the salt, and ¼ teaspoon of the pepper. Arrange the tomatoes cut side down on a parchment paper–lined rimmed baking sheet. Drizzle with the wine and cook the tomatoes until their skins start to shrivel, about 1 hour. Remove the baking sheet from the oven and peel away the skins. Turn over the tomatoes and continue to bake until the tomatoes are shriveled but not dried out, 40 to 50 minutes longer. Set the baking sheet aside. Once the tomatoes are cool, roughly chop them.
2In a large, deep skillet heat the remaining 2 tablespoons oil over medium-high heat. Add the shallots, reduce the heat to medium, and cook, stirring often, until they are very soft, about 8 minutes. Stir in the sliced garlic and remaining ½ teaspoon salt, and cook until the garlic is fragrant, about 1 minute. Stir in the chopped tomatoes along with any accumulated juices. Turn off the heat.
3Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Use tongs or a pasta scoop to transfer the spaghettini to the skillet with the tomato-shallot mixture. Set the skillet over medium-low heat and toss the pasta with the tomatoes, adding up to ¼ cup of the pasta water to thin out the sauce, if needed.
4Divide the pasta among 4 bowls and serve sprinkled with Parmesan cheese, fresh basil, and the remaining ¼ teaspoon black pepper.
PER SERVING: Calories 464 / Protein 16g / Dietary Fiber 9g / Sugars 8g / Total Fat 14g
SUPERMARKET STRATEGY
When to Double Down
If plum tomatoes are on sale, buy twice as many and roast two sheet pans at the same time, one on the upper-middle rack and one on the lower-middle rack (rotate them from top to bottom and back-to-front midway through roasting). Store the roasted tomatoes in the fridge or freeze them for up to 6 months.
Caramelized Brussels Sprouts, Pine Nuts, and Penne
CARAMELIZED BRUSSELS SPROUTS, PINE NUTS, AND PENNE
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 40 MINUTES
My husband grew up disliking Brussels sprouts because he always had them boiled, which brings out the cruciferous flavor. Sautéing and roasting the sprouts, however, brings out their natural earthy sweetness, which pairs perfectly with smoky bacon—even a little bit imparts so much flavor. And here’s another clever twist: I include lemon as the garnish instead of extra Parmesan cheese.
3 tablespoons pine nuts
½ pound whole-grain penne
2 slices center-cut bacon, finely chopped
1 teaspoon olive oil
1 medium yellow onion, halved and thinly sliced
3 cups sliced Brussels sprouts
¼ cup low-sodium chicken broth
Juice of ½ lemon
¼ teaspoon kosher salt
½ teaspoon ground black pepper
2 tablespoons finely chopped fresh thyme
¼ cup finely grated Parmesan cheese
Lemon wedges
1Toast the pine nuts in a small skillet set over medium heat until they become golden brown, shaking the skillet often, 4 to 5 minutes. Transfer the pine nuts to a plate and set aside.
2Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Set ½ cup of the pasta water aside, then drain the pasta and return it to the pot.
3Cook the bacon in a large skillet over medium heat until it is browned and crisp, 5 to 6 minutes. Use a slotted spoon to transfer it to a paper towel–lined plate and set aside.
4Add the olive oil to the bacon fat, then add the onion and cook until it is soft, about 3 minutes. Add the Brussels sprouts, raise the heat to medium-high, and cook until the sprouts begin to turn golden, about 7 minutes.
5Pour in the chicken broth and lemon juice, stir in the cooked bacon, and season with the salt and pepper. Toss the drained pasta into the Brussels sprout mixture. Add the thyme, toasted pine nuts, and Parmesan cheese, along with a few spoonfuls of pasta water (if the pasta looks dry). Divide the pasta among 4 plates and serve with lemon wedges.
PER SERVING: Calories 322 / Protein 16g / Dietary Fiber 11g / Sugars 6g / Total Fat 8g
RIGATONI WITH TURKEY MEATBALLS
SERVES 6 PREPARATION TIME 15 MINUTES (plus 30 minutes to chill)
COOKING TIME 25 MINUTES
Herbs steal the thunder usually reserved for tomatoes in this incredibly fresh and aromatic twist on spaghetti and meatballs. Ground turkey stands in for beef, and a generous amount of chopped parsley, basil, and chives gives the turkey meatballs a wonderfully bright taste. If I’m in the mood for sweet-and-savory Middle Eastern–style meatballs, I’ll add some sautéed onions and chopped dried apricots or currants.
¼ cup finely chopped fresh flat-leaf parsley, plus extra for serving
¼ cup finely chopped fresh basil leaves, plus extra for serving
3 tablespoons finely chopped fresh chives
1 pound lean ground turkey
1 large egg, lightly beaten
4 garlic cloves, very finely chopped or pressed through a garlic press
⅓ cup panko-style bread crumbs (preferably whole wheat)
1 teaspoon kosher salt
½ teaspoon ground black pepper
¼ cup grated Parmesan cheese
3 tablespoons olive oil
12 ounces whole-grain rigatoni
1In a small bowl, combine the parsley, basil, and chives. In a large bowl, combine the turkey, egg, chopped garlic, half the herb mixture, the bread crumbs, ¾ teaspoon of the salt, and ¼ teaspoon of the pepper. Cover the bowl with plastic wrap and refrigerate for 30 minutes.
2Adjust an oven rack to the upper-middle position and preheat the oven to 400°F. Line a baking sheet with parchment paper or aluminum foil. Remove the meatball mixture from the refrigerator and form the mixture into 36 balls, each about 1 inch in diameter. Space the meatballs ½ inch apart on the prepared baking sheet and bake until the meatballs are almost cooked through, about 15 minutes.
3Remove the baking sheet from the oven and sprinkle the meatballs with 2 tablespoons of the Parmesan. Turn the broiler to high and broil the meatballs until the Parmesan is melted and browned, 3 to 4 minutes (watch the meatballs closely, as broiler intensities vary).
4While the meatballs cook, make the sauce. Heat the olive oil in a large skillet over medium-high heat. Add the remaining garlic cloves, the remaining herb mixture, the remaining ¼ teaspoon salt, and the remaining ¼ teaspoon pepper. Stir until the garlic is fragrant, 2 to 3 minutes, then turn off the heat and set aside.
5Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Set 1 cup of the pasta water aside, then drain the pasta and return it to the pot.
6Pour the sauce over the pasta and toss to coat. Add ½ cup of the reserved pasta water and stir to combine, adding more pasta water as needed. Taste for seasoning, sprinkle with the remaining 2 tablespoons Parmesan, and serve the rigatoni with the turkey meatballs and extra chopped parsley and basil.
PER SERVING: Calories 417 / Protein 31g / Dietary Fiber 8g / Sugars 3g / Total Fat 13g
KITCHEN STRATEGY
Big-Batch Meatballs
When making meatballs, I rarely ever make just enough for one meal. Instead, I triple or even quadruple the recipe to make loads of meatballs—either regular-size ones or cute minis to turn a simple soup dinner into a bulkier meal. You can also pat the meatball mixture into herby burger patties, or even press it into a loaf pan for meatloaf.
Everyone loves meatballs—they are quick to make, extremely economical, can feed a crowd, and can be prepared in advance (and stocked in the freezer for at-the-ready dinners). Which is why it’s useful to know how to change the flavoring every time you make them to suit your mood. You can even make a big batch of the “base mix,” divide it into two or three smaller bowls, and add different ingredients to each for varied flavor profiles.
STEP 1: CHOOSE MEAT AND BUILD YOUR BASE.
TO EACH POUND OF GROUND MEAT, ADD:
1 EGG
⅔ cup bread crumbs
1 TEASPOON KOSHER SALT
1 TEASPOON GROUND BLACK PEPPER
STEP 2: CHOOSE MEATBALL STYLE,
add preferred ingredients, and gently combine.
TRADITIONAL
Herbs (fresh basil, parsley, rosemary)
Garlic (finely chopped fresh or powder)
Grated cheese (Parmesan, Grana Padano, pecorino)
EXOTIC
Herbs (fresh cilantro, tarragon, sage)
Spices (Moroccan ras el hanout, curry powder, herbes de Provence)
Sautéed vegetables (onions, bell peppers, fennel, scallions)
Dried fruit (apricots, currants, raisins, cherries)
Grated cheese (Gouda, Fontina, smoked mozzarella)
STEP 3: GET ROLLING AND COOK.
Roll into 1-inch balls, place on a prepared baking sheet, and cook at 375°F. for 20 minutes. For extra flavor, brown the meatballs on one side in an oven-safe skillet and then transfer the skillet to the oven to finish cooking.
Rotini with Smoky Eggplant, Mint, and Feta
ROTINI WITH SMOKY EGGPLANT, MINT, AND FETA
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 25 MINUTES
To make this mint sauce, I blend a lot of fresh mint with still-hot pasta cooking water. The water semi-blanches and softens the mint, making it easier to blend in and bringing out its flavor-driving essential oils. Paired with smoked paprika–roasted eggplant and creamy-salty feta cheese, it’s a really nice dish to eat when you’re craving something a little different.
2 medium Japanese or Chinese eggplants, cut into ½-inch pieces
2 tablespoons olive oil
1½ teaspoons kosher salt
½ teaspoon smoked paprika
8 ounces rotini pasta
1½ cups gently packed fresh mint leaves, plus extra roughly chopped for serving
Zest and juice of 1 lemon
2 medium garlic cloves, very finely chopped or pressed through a garlic press
½ cup crumbled feta cheese
1Preheat the oven to 400°F. Line a baking sheet with parchment paper. In a medium bowl, toss together the eggplant, 1 tablespoon of the olive oil, 1 teaspoon of the salt, and the smoked paprika. Turn the eggplant out onto the prepared baking sheet and roast until golden brown and tender, about 20 minutes.
2While the eggplant roasts, cook the pasta. Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Reserve ¾ cup of the pasta water, then drain the pasta.
3Add the mint leaves to a blender jar and pour the hot pasta water over the top. Add the remaining ½ teaspoon salt and the lemon zest, and blend until puréed.
4To the pot used for cooking the pasta add the remaining 1 tablespoon olive oil and the garlic. Cook until the garlic is fragrant, about 1 minute, then return the pasta to the pot. Add the eggplant, lemon juice, and mint sauce and stir to combine.
5Divide the pasta among 4 bowls. Sprinkle each with some mint and the feta, then serve.
PER SERVING: Calories 447 / Protein 16g / Dietary Fiber 6g / Sugars 6g / Total Fat 12g
Stir-Fried Beef over Seaweed Noodles
STIR-FRIED BEEF OVER SEAWEED NOODLES
SERVES 4 PREPARATION TIME 15 MINUTES (plus 30 minutes to marinate)
COOKING TIME 15 MINUTES
Not only is kelp a wonderfully sustainable and renewable resource (it can grow up to a foot a day!), but kelp noodles are incredibly healthy, they’re gluten-free, and they require only a quick rinse under water before tossing into a skillet with some beef stir-fry fixings. The thin strands have an unusual crunch to them that works really well with al dente vegetables like scallions and peppers.
FOR THE BEEF
12 ounces flank steak, halved lengthwise, then sliced crosswise into ¼-inch-wide strips
1½ tablespoons tamari sauce (or soy sauce, if gluten isn’t a problem), plus more if needed
2 garlic cloves, very finely chopped or pressed through a garlic press
FOR THE NOODLES
1 tablespoon sesame seeds
1 12-ounce package kelp noodles (or other cooked long thin noodles)
2 teaspoons canola oil
8 scallions, ends trimmed and sliced into long strips lengthwise
1 small red bell pepper, seeded and thinly sliced into long strips
¼ teaspoon kosher salt
1 teaspoon toasted sesame oil
1To marinate the beef: Add the beef to a medium bowl along with the tamari and garlic. Stir, cover the bowl with plastic wrap, and refrigerate for up to 8 hours or leave at room temperature for 30 minutes.
2To make the noodles: Toast the sesame seeds in a large skillet over medium heat, shaking the pan often, until they are browned, about 2 minutes. Transfer the seeds to a plate, turn off the heat, and wipe the pan.
3Place the kelp noodles in a colander or fine-mesh sieve and rinse under cold water, then set aside. Set the skillet over high heat and add the canola oil. Once the oil shimmers, add the beef and stir for a second, then cook the meat until lightly browned on both sides and still pink in the middle, 5 to 6 minutes. Transfer the meat to a large bowl.
4To the skillet add the scallions, red pepper, and salt, and cook until the vegetables wilt, 2 to 3 minutes. Add the noodles to the skillet along with the beef, drizzle with the sesame oil, and toss together. Once the noodles are warmed through, taste and add more tamari, if needed. Divide among 4 plates and serve sprinkled with the sesame seeds.
PER SERVING: Calories 186 / Protein 16g / Dietary Fiber 2g / Sugars 1g / Total Fat 11g
SUPERMARKET STRATEGY
Expand Your Pasta Horizons
Why limit yourself to traditional Italian pasta? Yes, it’s so delicious. But so are rice noodles, seaweed noodles, quinoa pasta, egg noodles, and even shiratake noodles (Japanese noodles made from yams that you can find in the refrigerated section of your grocery store, usually near the tofu). Buy a few varieties and find some new favorites to work into your routine.
YOUR ASIAN PANTRY
If you don’t already have a section of your pantry devoted to Asian ingredients, then I suggest you do this! Ingredients like soy sauce, rice vinegar, and ginger are kid-friendly, and are a great way to bring a new flavor profile to your kitchen table. All the ingredients listed below can be found in the international-foods aisle of your supermarket.
Miso
This fermented paste is most often made from soybeans, but it can also be made with rice or barley. Miso comes in several varieties, most often white and varying shades of red and brown. Generally, the lighter the color of the paste, the less intense the flavor.
Soy Sauce and Tamari
Made from soybeans, soy sauce is a fermented seasoning that adds umami and depth to dishes (it’s a great vegan substitute for Worcestershire sauce). Look at the label before buying to make sure there aren’t any artificial colors or flavors added. Some people with gluten sensitivities opt for tamari sauce, which is typically made with a higher concentration of soybeans and little to no wheat. Be sure to read the nutrition label before purchasing and buy only brands labeled as “gluten-free” if you are especially sensitive or allergic.
Chili-Garlic Sauce
Similar to its cousin, tangy Sriracha sauce, chili-garlic sauce is a potent blend of dried red chiles, lots of garlic, salt, sugar, and white vinegar. It’s great stirred into sauces, marinades, or soups when you’re interested in adding flavor as well as heat to a dish.
Sriracha Sauce
Smooth Sriracha sauce is similar to chili-garlic sauce and is even made with many of the same ingredients: chiles, garlic, vinegar, salt, and sugar. The main difference is that it is smooth rather than chunky, giving it more of the feel of a condiment (like ketchup) rather than an ingredient (like tomato paste).
Mirin Rice Wine
Sweet rice wine is similar to sake; however, it has a high sugar content (since the sugar occurs naturally, it counts as a complex carb). It is great for adding to sauces since it has a tendency to cook down into a nice glaze.
Rice Vinegar
Mild rice vinegar (often called rice wine vinegar because the vinegar is sometimes made from fermented rice wine) is a subtly acidic addition to salad dressings, sauces, and marinades. Try to buy unseasoned if you can—seasoned rice vinegar contains added sugar, salt, and sake.
Fresh Ginger
Like fresh garlic, fresh ginger is an absolute cooking must! It gives an acidic, tingly heat to everything from salad dressing to scones. Sold in “fingers,” ginger that is freshest looks taut and isn’t leathery or shriveled. Use the edge of a teaspoon to scrape away the thin skin before grating, chopping, or slicing. In fact, I even keep a peeled hunk of ginger in a plastic bag in my freezer—it grates without any trouble, and its pungent flavor is just as bracing as if it were fresh from the fridge.
PENNE WITH BEET-POBLANO PESTO AND CHICKPEAS
SERVES 4 PREPARATION TIME 30 MINUTES COOKING TIME 35 MINUTES
This smoky, spicy pesto is made by blending raw beet greens (or any raw leafy greens, such as spinach or arugula) with roasted poblano peppers and Parmesan cheese. I boil the chopped beets with the pasta in the same pot—how’s that for efficient? The sweetness of the beets rounds out the charred, roasted flavor of the peppers and the heat of the chipotle chile powder. Toasted pecans add a nice texture and crunch to the finished dish.
FOR THE PESTO
2 poblano peppers
2 small beets with green tops, beets peeled and cut into ½-inch pieces, greens chopped and reserved
¼ cup vegetable or low-sodium chicken broth
¼ cup olive oil
2 tablespoons fresh lemon juice
⅓ cup Parmesan cheese
2 garlic cloves, roughly chopped
½ teaspoon ground chipotle chile (or chili powder, for less heat)
FOR THE PASTA
2 tablespoons pecan halves
8 ounces whole-grain penne pasta
1 cup cooked chickpeas (homemade; or canned, rinsed)
1To make the pesto: Place the poblanos on an aluminum foil–lined rimmed baking sheet and preheat the broiler to high. Roast the poblanos using tongs to turn them every 3 to 5 minutes, until all sides are blackened and charred, 15 to 18 minutes total. Transfer the peppers to a medium bowl and cover the bowl with plastic wrap. Set aside for 15 minutes. Once the peppers are cool enough to handle, remove the stems, peel away the skins, and seed them. Place the poblanos in a food processor.
2Add the beet greens to the poblanos in the food processor, then add the vegetable broth, olive oil, lemon juice, Parmesan cheese, garlic, and ground chile. Process the mixture until it is nearly smooth, scraping down the sides of the bowl as needed, about 1 minute.
3To make the pasta: Preheat the oven to 350°F. Place the pecans on a clean rimmed baking sheet and cook until toasted, about 8 minutes. Transfer the pecans to a cutting board and once cool, roughly chop.
4Bring a large pot of salted water to a boil. Add the pasta and the beets, and cook the pasta according to the package instructions until al dente (the beets will tint the pasta slightly; if using preroasted beets, add them in step 5). Add the chickpeas, cook for 10 seconds, then drain the pasta, beets, and chickpeas in a colander, reserving ¼ cup of the pasta water.
5To a large bowl add the pasta mixture along with the pesto and stir to combine. If you want the consistency of the pesto to be looser, add the reserved water. Serve sprinkled with the toasted pecans.
PER SERVING: Calories 536 / Protein 18g / Dietary Fiber 11g / Sugars 6g / Total Fat 26g
KITCHEN STRATEGY
Pesto Pronto
Make a double batch of the pesto and use it throughout the week as a spread for sandwiches and wraps, a bruschetta topping, or a dip for raw vegetables. You can even freeze cubes of pesto in an ice cube tray, then transfer the cubes to a freezer bag and store in the freezer for up to 3 months.
SUPERMARKET STRATEGY
Vacuum-Sealed Roasted Beets
Most supermarkets now carry already roasted and vacuum-sealed beets, saving cooks about an hour of roasting time. You can usually find them in the produce area. Simply open the package and use them at room temperature or warm them in the microwave or in a hot oven before serving.
Deconstructed Lasagna
DECONSTRUCTED LASAGNA
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 35 MINUTES
In this case, “deconstructed” is really just a trendy way of saying easy! Instead of taking the time to layer the pasta, sauce, and several kinds of cheeses, I toss everything together to make a lasagna bowl that satisfies, with all of the same, indulgent components but far fewer calories and effort. Fresh marjoram has a minty, oregano-like flavor that is a nice change of pace from basil or dried Italian herbs—but really, any kind of fresh herb is delicious in tomato sauce, so use what’s handy.
8 ounces lasagna noodles, broken into smaller pieces
2 teaspoons olive oil
1 medium yellow onion, halved and very finely chopped
3 garlic cloves, very finely chopped or pressed through a garlic press
2 teaspoons kosher salt
½ teaspoon ground black pepper
2 tablespoons roughly chopped fresh marjoram
Pinch of red pepper flakes
½ pound lean ground beef
2 cups canned whole tomatoes, chopped (or canned chopped tomatoes)
½ cup quartered bocconcini (mozzarella balls) or ½-inch pieces of fresh mozzarella
2 tablespoons finely grated Parmesan cheese
1Bring a large pot of salted water to a boil. Add the lasagna noodles and cook according to the package instructions until al dente. Drain in a colander and set aside.
2To a large, deep skillet or pot set over medium heat add the olive oil, onion, garlic, 1 teaspoon of the salt, and the black pepper, and cook until the onion is soft and sticky, stirring often, for 6 to 7 minutes. Stir in the marjoram and red pepper flakes, and once they are fragrant, after 30 seconds, stir in the beef, using a wooden spoon to break it into small pieces. Cook, stirring often, until the beef is no longer pink, about 5 minutes.
3Add the chopped tomatoes and remaining 1 teaspoon salt, reduce the heat to medium-low, and simmer the sauce until it reduces slightly, about 10 minutes.
4Divide half of the cooked lasagna noodles among 4 bowls. Top each with some mozzarella and sauce, then divide the remaining noodles over the top. Add some more mozzarella and sauce, and serve sprinkled with Parmesan cheese.
PER SERVING: Calories 567 / Protein 31g / Dietary Fiber 5g / Sugars 8g / Total Fat 18g
SHELLS AND SHRIMP WITH LEMONY BREAD CRUMBS
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 20 MINUTES
Tiny rock shrimp offer a taste of luxurious shellfish at a lower cost, but if you can’t find them, buy small shrimp and just chop them up even smaller. The toasted panko bread crumbs are crispy and crunchy, and the lemon zest gives them a great citrusy taste. Fresno chiles add moderate heat. For a vegan adaptation, leave out the shrimp and add cooked white beans (for protein) when you add the spinach.
⅓ cup panko-style bread crumbs (preferably whole wheat)
Zest and juice of 1 lemon
1 tablespoon finely chopped fresh flat-leaf parsley
½ teaspoon kosher salt
¼ teaspoon ground black pepper
8 ounces small pasta shells
8 ounces rock shrimp (or peeled and deveined small shrimp, chopped into ¼-inch pieces)
2 teaspoons olive oil
2 garlic cloves, thinly sliced
1 small fresh red chile (such as Fresno), halved, seeded, and thinly sliced crosswise
¼ teaspoon red pepper flakes
5 cups loosely packed baby spinach leaves, coarsely chopped
1Set a large nonstick skillet over medium-high heat, add the bread crumbs, and cook, stirring often, until they are toasted and fragrant, 3 to 5 minutes. Transfer the bread crumbs to a medium bowl and wipe out the skillet. To the toasted bread crumbs stir in the lemon zest, parsley, ¼ teaspoon of the salt, and ⅛ teaspoon of the pepper.
2Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Reserve 1 cup of the pasta water, then drain the pasta.
3Season the shrimp with the remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Heat the olive oil in the cleaned skillet over medium-high heat. Add the garlic and chile, and cook, stirring, until the garlic is fragrant and soft, about 2 minutes. Add the shrimp and the red pepper flakes, and cook, stirring often, until the shrimp turn pink, 3 to 4 minutes.
4Stir the spinach into the shrimp mixture and continue to cook, stirring often, until the spinach wilts, about 1 minute. Stir in ¼ cup of the reserved pasta water, the lemon juice, and the cooked shells, and toss to combine, adding more pasta water as needed. Serve the pasta sprinkled with the seasoned bread crumbs.
PER SERVING: Calories 434 / Protein 25g / Dietary Fiber 5g / Sugars 4g / Total Fat 5g
TUNA NOODLE BOWLS
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 30 MINUTES
A smart combination of reduced-fat cream cheese and baked potato chips slims one of my favorite one-pot meals, tuna noodle casserole. Serving the pasta in individual bowls rather than from a casserole dish also means that you don’t have to worry about the pasta drying out as it bakes in the oven. Honestly, the baked potato chips crumbled on top are my favorite part!
8 ounces bite-size whole-grain pasta (such as farfalle or elbows)
2 teaspoons olive oil
1 medium shallot, very finely chopped
1 large leek (white and light green parts only), halved lengthwise, then thinly sliced crosswise
½ cup reduced-fat cream cheese (Neufchâtel)
Zest and juice of ½ lemon
2 6-ounce cans water-packed albacore tuna, drained and flaked
½ cup frozen peas
½ teaspoon kosher salt
½ teaspoon ground black pepper
2 tablespoons finely chopped fresh chives
1 cup (about 2 ounces) baked potato chips, lightly crushed
1Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Reserve 2 cups of the pasta water, then drain the pasta.
2Heat the olive oil over medium-high heat in a medium skillet. Add the shallot and leek and cook until soft, stirring often, 10 to 12 minutes. Stir in the cream cheese, lemon zest and juice, and ½ cup of the reserved pasta water, stirring until smooth.
3Add the tuna and peas and simmer briefly, just to warm the tuna and thaw the peas, adding more water as needed, about 4 minutes longer. Stir in the salt and half the pepper, then stir in the drained pasta and chives.
4Divide the pasta among 4 bowls, sprinkle with the crushed potato chips and remaining black pepper, and serve.
PER SERVING: Calories 499 / Protein 33g / Dietary Fiber 4g / Sugars 6g / Total Fat 13g
KITCHEN STRATEGY
DIY Bread Crumbs
Instead of crumbled potato chips, brown freshly pulverized bread in some olive oil in a skillet. Season with salt and fresh herbs if you like, then sprinkle the crunchy seasoned crumbs over the pasta before serving.
Soba Noodles with Garlicky Clams and Fennel
SOBA NOODLES WITH GARLICKY CLAMS AND FENNEL
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 20 MINUTES
Hearty, nutty buckwheat soba noodles pair nicely with light sauces, like this one made with lots of garlic and clams. If you’re not a soba noodle lover, substitute whatever noodle you like—be it udon, quinoa pasta, or linguini.
1 tablespoon unsalted butter
1 medium fennel bulb, cored and thinly sliced lengthwise (finely chop some fennel fronds and save for serving)
4 garlic cloves, very finely chopped or pressed through a garlic press
½ cup low-sodium chicken broth
¼ cup dry white wine
1 tablespoon low-sodium soy sauce (or tamari, if making gluten-free)
20 small (littleneck) clams, scrubbed
1 package soba noodles (about 8.8 ounces)
1Melt the butter in a large pot over medium-high heat. Add the fennel and garlic and cook, stirring often, until the fennel is soft, about 5 minutes.
2Add the chicken broth, wine, and soy sauce, bring to a simmer, then add the clams. Cover the pot and cook until the clams open, 3 to 4 minutes. Turn off the heat (discard any clams that don’t open).
3Bring a large pot of salted water to a boil. Add the noodles and cook according to the package instructions. Drain the noodles, then rinse them under cold running water to cool (if using linguini, skip this step). Turn the cooled noodles out into a large serving dish.
4Use a slotted spoon to arrange the clams over the noodles. Pour the sauce over the clams and noodles, sprinkle with chopped fennel fronds, and serve.
PER SERVING: Calories 332 / Protein 23g / Dietary Fiber 2g / Sugars 1g / Total Fat 4g
KITCHEN STRATEGY
Cooking Wine
A little wine (or sake or vermouth) added to a sauce or broth can lend a lot of complexity. In the recipe above, I sometimes substitute ¼ cup sake for half the chicken broth, giving this pasta dish a delicate sweetness.
Broccoli-Ribbon Fettuccine with Parmesan
BROCCOLI-RIBBON FETTUCCINE WITH PARMESAN
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 15 MINUTES
Buying broccoli bunches, or “trees” as my girls call them, will save you money compared with buying broccoli crowns. There is no reason to toss the stems—just peel away the tough skin and get ready for a pleasant, sweet, and tender broccoli-stalk surprise! I like to shave the stalks into thin ribbons and toss them with fettuccine. It adds vitamin-rich volume and bulk. For another way to use broccoli stems, see the broccoli slaw recipe.
2 medium heads of broccoli, florets removed (save for another time) and stems reserved
8 ounces fettuccine (whole-grain, if available)
3 tablespoons olive oil
3 garlic cloves, very finely chopped or pressed through a garlic press
¼ teaspoon red pepper flakes
Zest and juice of ½ lemon
¼ cup low-sodium chicken or vegetable broth
1 cup halved grape or cherry tomatoes (quartered, if very large)
1 teaspoon kosher salt
½ cup grated Parmesan cheese
1Set the broccoli stems on a cutting board. Use a vegetable peeler to peel away the tough outer layer of skin, then use the peeler to shave long, thin ribbons from the stalks (about 2 cups total).
2Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Drain the pasta in a colander and reserve ¼ cup of the pasta water.
3Heat the olive oil in a large, deep skillet over medium-high heat. Add the garlic and red pepper flakes and cook, stirring often, until they are fragrant, about 1 minute. Stir in the lemon zest and broccoli ribbons and cook, stirring occasionally, until the ribbons are tender, 1 to 2 minutes.
4Reduce the heat to low and stir in the chicken broth, lemon juice, tomatoes, and salt. Add the fettuccine and toss to combine, stirring in some pasta water to loosen the sauce if needed. Stir in ¼ cup of the Parmesan cheese. Divide the pasta among 4 bowls and serve sprinkled with the remaining ¼ cup cheese.
PER SERVING: Calories 400 / Protein 17g / Dietary Fiber 7g / Sugars 5g / Total Fat 16g
KITCHEN STRATEGY
Dress Up Your Pasta
A simple bowl of noodles becomes so much more when you add thoughtful extras like pan-seared shrimp, Parmesan shavings, homemade bread crumbs, or roasted vegetables. I’ve even been known to toss leftover soup with plain pasta for an instant veggie-rich and perfectly seasoned sauce!