Recipes

Chicken with Parmesan Noodles Ingredients

• 1 9 ounce package refrigerated angel hair pasta

• 4 large carrots, thinly sliced

• 2 tablespoons butter

• 1 1/2 pounds skinless, boneless chicken breast halves

• 6 tablespoons purchased basil pesto

• 1/4 cup finely shredded Parmesan cheese

• Olive oil (optional)

• Fresh basil (optional)

Directions

1. Cook pasta according to package directions.

2. Meanwhile, in 12-inch skillet cook carrots in 1 tablespoon melted butter over medium heat for 3 minutes. Add chicken; cook and stir 4 to 5 minutes or until no pink remains in chicken. Add 4 tablespoons pesto; toss to coat.

3. Drain pasta. Return to pan; toss with remaining butter and pesto. Serve with chicken mixture. Sprinkle pasta with Parmesan cheese and ground black pepper. Drizzle with olive oil and top with basil. Makes 6 servings.

Nutrition Facts (Chicken with Parmesan Noodles)

• Per serving:

• 390 kcal cal.,

• 16 g fat

• (5 g sat. fat,

• 114 mg chol.,

• 369 mg sodium,

• 28 g carb.,

• 3 g fiber,

• 33 g pro.

• Percent Daily Values are based on a 2,000 calorie diet

Triple-Veggie Pasta

Ingredients

• 1 medium zucchini, trimmed

• 1 medium straight-neck yellow summer squash, trimmed

• 1 large carrot (1-inch diameter), peeled and trimmed

• 1 cup light Alfredo pasta sauce

• 1 tablespoon basil pesto

• 1/8 - 1/4 teaspoon crushed red pepper

• 1 tablespoon olive oil

• 1 cup sliced fresh cremini mushrooms

• 2 cups cooked chicken breast strips

• 1/2 cup halved grape or cherry tomatoes

• 1/2 cup frozen peas

• Small fresh basil leaves or snipped fresh basil

Directions

1. Using a spiral vegetable slicer fitted with the small blade, cut zucchini and yellow squash into long strands (about 7 cups lightly packed strands). Keeping carrot separate, cut carrot into long strands (about 1 cup lightly packed strands). If desired, cut through strands with kitchen scissors to make them easier to serve.

2. In a bowl combine Alfredo sauce, pesto, and red pepper.

3. In an extra-large skillet heat oil over medium heat. Add mushrooms; cook and stir 4 minutes. Add carrot; cook and stir 1 minute. Add squash mixture; cook and toss with tongs 2 minutes. Stir in Alfredo mixture, chicken, tomatoes, and peas; heat. Sprinkle with basil.

Nutrition Facts (Triple-Veggie Pasta)

• Per serving:

• 269 kcal cal.,

• 13 g fat

• (5 g sat. fat,

• 1 g polyunsaturated fat,

• 3 g monounsatured fat),

• 86 mg chol.,

• 456 mg sodium,

• 12 g carb.,

• 3 g fiber,

• 6 g sugar,

• 26 g pro.

• Percent Daily Values are based on a 2,000 calorie diet

Fall Vegetable Fajitas

Ingredients

• 3 tablespoons chili-lime hot sauce or use just use lime juice

• 2 teaspoons vegetable oil or olive oil

• 1 teaspoon dried marjoram, crushed

• 1 green sweet peppers, cut into strips

• 1/2 large red onion, sliced

• 1 medium-size zucchini, halved lengthwise and sliced

• 8 ounces boneless beef chuck eye steak, cut into very thin slices

• 1/8 teaspoon black pepper

• 6 8-inch flour tortillas

• 2 tablespoons snipped fresh cilantro

• Sour cream, salsa and cilantro sprigs (optional)

• Optional Fajita seasoning packet

Directions

1. In a large shallow dish combine hot sauce, oil, and marjoram. Add beef, zucchini, sweet pepper, and red onion; toss to coat. Cover and refrigerate for 2 hours tossing once. Drain.

2. If you would prefer to NOT use the chili lime sauce, substitute by following the directions on a packet of fajita seasoning and marinate in that and use just 3 tbsp of fresh lime as well.

3. Preheat charcoal or gas grill over medium-high heat. Add meat and vegetables to grill basket. Grill, covered, for 8 to 10 minutes, stirring once until meat is browned. Remove from grill. Place tortillas on grill grates and cook 1 minute, turning once.

4. If you do not have a grill, then put everything into a skillet and simmer for 30 minutes covered, stirring once in a while, do not drain first, add everything to the skillet.

5. Divide meat and vegetables among tortillas. Sprinkle with cilantro and black pepper. Top with sour cream, salsa, and cilantro sprigs, if desired. Serve immediately. Makes 6 servings.

From the Test Kitchen

To thinly slice the beef: Try freezing the beef for 20 minutes before slicing, or just until beef is firm but not frozen.

Nutrition Facts (Fall Vegetable Fajitas)

• Per serving:

• 254 kcal cal.,

• 11 g fat

• (3 g sat. fat,

• 2 g polyunsaturated fat,

• 5 g monounsatured fat),

• 26 mg chol.,

• 598 mg sodium,

• 27 g carb.,

• 1 g fiber,

• 1 g sugar,

• 12 g pro.

• Percent Daily Values are based on a 2,000 calorie diet

Summer Squash & White Bean Saute

Cook 30 m Ready In 30 m

Recipe By: EatingWell Test Kitchen “Bountiful summer vegetables—zucchini, summer squash, fresh tomatoes—are quickly sautéed with protein-rich white beans and topped with Parmesan for a hearty dish. This sauté is endlessly versatile and works well with eggplant, peppers or corn. Double it and toss the leftovers with bowtie pasta for lunch the next day. Serve with: Brown rice or bulgur.”

Ingredients

• 1 tablespoon extra-virgin olive oil

• 1 medium onion, halved and sliced

• 2 cloves garlic, minced

• 1 medium zucchini, halved lengthwise and sliced

• 1 medium yellow summer squash, halved lengthwise and sliced

• 1 tablespoon chopped fresh oregano, or 1 teaspoon dried

• ¼ teaspoon salt

• ¼ teaspoon freshly ground pepper

• 1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)

• 2 medium tomatoes, chopped

• 1 tablespoon red-wine vinegar

• ⅓ cup finely shredded Parmesan cheese

Directions

• 1 Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.

• 2 Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in Parmesan.

• Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Cowboy Beef & Bean Chili

Cook 40 m Ready In 1 h 30 m

Recipe By: EatingWell Test Kitchen “Anything but dainty, this healthy cowboy beef and bean chili recipe is hearty with the addition of mushrooms and beer. To keep the saturated fat low, we use one pound of ground beef and add whole-grain bulgur to boost the volume and fiber in this chili recipe. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you're in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.”

Ingredients

• 3 tablespoons extra-virgin olive oil or canola oil

• 1 pound 90%-lean ground beef

• 1 large onion, diced

• 4 cloves garlic, minced

• 8 ounces mushrooms, diced (about 3 cups)

• ½ cup bulgur

• 2 tablespoons Worcestershire sauce

• 2 tablespoons ancho chile powder (see Tip)

• 1 tablespoon chili powder

• 1 tablespoon paprika

• 2 teaspoons ground cumin

• ½ teaspoon salt

• 2 15-ounce cans no-salt-added kidney beans, rinsed

• 3 cups reduced-sodium beef broth

• 1 12-ounce bottle lager-style beer

Directions

• 1 Heat oil in a Dutch oven over medium-high heat. Add ground beef, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.

• 2 Add mushrooms and cook, stirring occasionally, until the mushrooms are starting to soften, 5 to 7 minutes.

• 3 Add bulgur, Worcestershire sauce, ancho chile powder, regular chili powder, paprika, cumin and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.

• 4 Stir in kidney beans, then pour in broth and beer; bring to a boil.

• 5 Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.

• Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

• Ancho chile powder, made from dried poblano peppers, has a mild, sweet spicy flavor. Look for it in the spice section of well-stocked supermarkets. Other mildly spicy chili powder can be used in its place.

White Chili

Ingredients

• 1 tablespoon olive oil

• 1 medium onion, diced (about 1 1/2 cups)

• 2 stalks celery, diced (about 1/2 cup)

• 3 medium poblano peppers (about 4 ounces each), seeded and white ribs removed, finely diced (about 1 1/2 cups)

• 1 clove garlic, minced

• 1 teaspoon ground cumin

• 1/2 teaspoon ground coriander

• 1/4 teaspoon cayenne pepper, more to taste

• 1 pound ground white meat turkey

• 2 (15.5-ounce) cans white beans such as cannelini, preferably low-sodium, drained and rinsed

• 4 cups low-sodium chicken broth

• 3/4 teaspoon dried oregano

• 1 (15.5-ounce) can hominy, drained and rinsed

• Salt

• 1/4 cup nonfat plain Greek-style yogurt

• 2 tablespoons chopped fresh cilantro leaves

• Lime wedges

Directions

• Heat the oil in large pot or Dutch oven over moderate heat. Add the onion, celery, poblanos, and cook, stirring occasionally, until the vegetables are soft, about 8 minutes. Add the garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds.

• Add the ground turkey and cook, breaking up the meat with a spoon, until the meat is no longer pink about 2 minutes. Add the white beans, broth and oregano. Cook, partially covered, stirring occasionally, for 25 minutes.

• Add the hominy and salt and more cayenne pepper, to taste, and continue cooking, partially covered, 10 minutes longer. Ladle into individual bowls and top each serving with 1 tablespoon of yogurt and 1 1/2 teaspoons of cilantro. Garnish with a lime wedge.

• 2008, Ellie Krieger, All Rights Reserved

Spaghetti Squash Lasagna with Broccolini

Recipe By: EatingWell Test Kitchen “In this low-carb spaghetti squash lasagna recipe, garlicky broccolini, spaghetti squash and cheese are combined for a healthy take on a favorite casserole. This bakes right in the squash shells for a fun presentation. Serve with a big Caesar salad and some warm and crusty whole-grain bread.”

Ingredients

• 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded

• 1 tablespoon extra-virgin olive oil

• 1 bunch broccolini, chopped

• 4 cloves garlic, minced

• ¼ teaspoon crushed red pepper (optional)

• 2 tablespoons water

• 1 cup shredded part-skim mozzarella cheese, divided

• ¼ cup shredded Parmesan cheese, divided

• ¾ teaspoon Italian seasoning

• ½ teaspoon salt

• ¼ teaspoon ground pepper

Directions

• 1 Position racks in upper and lower thirds of oven; preheat to 450°F.

• 2 Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)

• 3 Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.

• 4 Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir ¾ cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining ¼ cup mozzarella and 2 tablespoons Parmesan.

• 5 Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

Easy cleanup: To save time and keep your baking sheet looking fresh, line it with a layer of foil before you bake.

Nutrition information

• Serving size: ½ stuffed squash half

• Per serving: 194 calories; 11 g fat(5 g sat); 2 g fiber; 15 g carbohydrates; 11 g protein; 18 mcg folate; 23 mg cholesterol; 5 g sugars; 0 g added sugars; 1,235 IU vitamin A; 47 mg vitamin C; 314 mg calcium; 1 mg iron; 609 mg sodium; 347 mg potassium

• Nutrition Bonus: Vitamin C (78% daily value), Calcium (31% dv), Vitamin A (25% dv)

Pasta with tomato & hidden veg sauce

Ingredients

·1 tsp olive oil

·1 large onion, chopped

·2 celery sticks, chopped

·2 carrots, chopped

·1 leek, chopped (smaller sized)

·2 bell peppers, deseeded and chopped

·2x 400g cans chopped tomatoes with garlic

·1 tbsp each sugar and balsamic vinegar

·Pasta of any shape

·Parmesan cheese (optional) Method

1. Heat the oil in a large non-stick saucepan and gently cook the onion, celery, carrots and leek until soft, about 20 mins. Add the peppers and cook for 10 mins more, then tip in the tomatoes, sugar and vinegar. Simmer for at least 20 mins – the longer the better.

2. Cook the pasta following pack instructions. Meanwhile, blitz the sauce with a hand blender until smooth, season and return to the heat to keep warm while the pasta cooks. Drain the pasta and toss through the sauce. Serve in bowls topped with shaved Parmesan, if you like.

Recipe from Good Food magazine, August 2011

Chickpea & coriander burgers

By Good Food

Prep: 15 mins Cook: 10 mins Plus chilling

Ingredients

• 400g can chickpeas, drains

• Zest 1 lemon, plus juice ½

• 1 tsp ground cumin

• Small bunch coriander, chopped

• 1 egg

• 100g fresh breadcrumbs

• 1 medium red onion, ½ diced, ½ sliced

• 1 tbsp olive oil

• 4 small whole wheat buns

• 1 large tomato, sliced, ½ cucumber, sliced and chili sauce, to serve

Method

1. In a food processor, whizz the chickpeas, lemon zest, lemon juice, cumin, half the coriander, the egg and some seasoning. Scrape into a bowl and mix with 80g of the breadcrumbs and the diced onions. Form 4 burgers, press remaining breadcrumbs onto both sides and chill for at least 10 mins.

2. Heat the oil in a frying pan until hot. Fry the burgers for 4 mins each side, keeping the heat on medium so they don’t burn. To serve, slice each bun and fill with a slice of tomato, a burger, a few red onion slices, some cucumber slices, a dollop of chilli sauce and the remaining coriander.

Portobello "Philly Cheese Steak" Sandwich

Cook 25m Ready 25 m

Recipe By: Katie Webster “Cheese steaks are a Philadelphia tradition: thin slices from a rich and very fatty slab of beef, fried up and topped with a heavy cheese sauce. We've cut down on the fat considerably—but not on the taste. All it needs is a cold beer or a glass of pinot noir on the side.”

Ingredients

• 2 teaspoons extra-virgin olive oil

• 1 medium onion, sliced

• 4 large portobello mushrooms, stems and gills removed (see Tip), sliced

• 1 large red bell pepper, thinly sliced

• 2 tablespoons minced fresh oregano, or 2 teaspoons dried

• ½ teaspoon freshly ground pepper

• 1 tablespoon all-purpose flour

• ¼ cup vegetable broth, or reduced-sodium chicken broth

• 1 tablespoon reduced-sodium soy sauce

• 3 ounces thinly sliced reduced-fat provolone cheese

• 4 whole-wheat buns, split and toasted

Directions

• 1 Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.

• 2 Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.

• 3 Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

• Tip: The dark gills found on the underside of a portobello are edible, but if you like you can scrape them off with a spoon.

Spaghetti With Quick Turkey Chili

Total: 35 min

Active:15 min

Yield: 4 servings

Level: Easy

Ingredients

• Kosher salt

• 2 tablespoons extra-virgin olive oil

• 4 scallions, sliced, white and green parts separated

• 2 large cloves garlic, finely chopped

• 2 tablespoons tomato paste

• 2 tablespoons chili powder

• 1 pound ground turkey

• 2 cups low-sodium chicken broth

• 1 14-ounce can pinto beans, drained and rinsed

• 3 tablespoons ketchup

• Hot sauce, to taste

• 8 ounces spaghetti

• Shredded cheddar cheese and sour cream, for topping (optional)

Directions

Bring a large pot of salted water to a boil. Meanwhile, heat the olive oil in a large nonstick skillet over medium heat. Add the scallion whites and garlic and cook, stirring, until soft, 1 to 2 minutes. Add the tomato paste and chili powder and cook, stirring frequently, until the mixture is brick red, 2 to 3 minutes. Add the turkey and stir, breaking up the meat, until almost cooked through, about 4 minutes. Add the chicken broth, beans and ketchup; bring to a simmer and cook until the chili is slightly thickened but still soupy, 12 to 15 minutes. Stir in the scallion greens and hot sauce.

Meanwhile, add the pasta to the boiling water and cook as the label directs, then drain. Divide among bowls and top with the chili, cheese and sour cream.

Recipe courtesy Food Network Magazine

Grilled Eggplant & Portobello Sandwich

From: EatingWell Magazine, July/August 2009

“Looking for a vegetarian option for your next cookout? This grilled eggplant and portobello sandwich is our answer. For extra flavor, we top it with slices of garden-fresh tomato and spicy arugula. Serve with a mixed green salad.”

Ingredients

• 1 small clove garlic, chopped

• ¼ cup low-fat mayonnaise

• 1 teaspoon lemon juice

• 1 medium eggplant (about 1 pound), sliced into ½-inch rounds

• 2 large or 3 medium portobello mushroom caps, gills removed (see Tip)

• Canola or olive oil cooking spray

• ½ teaspoon salt

• ½ teaspoon freshly ground pepper

• 8 slices whole-wheat sandwich bread, lightly grilled or toasted

• 2 cups arugula, or spinach, stemmed and chopped if large

• 1 large tomato, sliced

Directions

• 1 Preheat grill to medium-high.

• 2 Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.

• 3 Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides: 2 to 3 minutes per side for eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice the mushrooms.

• 4 Spread 1½ teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.

• Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Gently scrape the gills off with a spoon.