2. Cut the rib rack in half; season it generously with salt and pepper. Place the ribs on the prepared baking sheet. Cut the rib rack in half; season it generously with salt and pepper. Place the ribs on the prepared baking sheet.
3. In a medium bowl, combine the paprika, liquid smoke, ketchup, and red wine vinegar. Pour the sauce over the meat, turning to coat it completely. Scatter the onions and garlic over the sauce. Place another piece of foil on top, and fold up the edges of the foil to make a tightly sealed package. Roast the ribs for 30 minutes. In a medium bowl, combine the paprika, liquid smoke, ketchup, and red wine vinegar. Pour the sauce over the meat, turning to coat it completely. Scatter the onions and garlic over the sauce. Place another piece of foil on top, and fold up the edges of the foil to make a tightly sealed package. Roast the ribs for 30 minutes.
4. Reduce the heat to 275F, and bake until the meat is tender, about 1 hour. Reduce the heat to 275F, and bake until the meat is tender, about 1 hour.
5. Slicing in between the bones, cut the ribs into 4 portions, and serve. Slicing in between the bones, cut the ribs into 4 portions, and serve.
SMOTHERED PORK CHOPS WITH APPLES AND CHEDDAR CHEESE.
This recipe calls for lean boneless pork loin, and to avoid added sugar, we use fresh apples instead of applesauce. Tart Granny Smiths contribute great texture and flavor-as does a grainy Dijon mustard. Serves 4 Serves 4
Nonstick cooking spray 1 large red onion, cut into -inch-thick slices 3 large Granny Smith apples, peeled, cored, and cut into 6 wedges each Salt and freshly ground black pepper cup low-fat, low-sodium chicken broth Four 4-ounce portions lean pork loin (1 inches thick), trimmed of all visible fat 2 tablespoons coa.r.s.e-grain Dijon mustard 2 tablespoons chopped fresh tarragon cup shredded 50% reduced-fat cheddar cheese, such as Cabot 1. Preheat the oven to 450F. Spray a large foil-lined baking sheet with cooking spray. Preheat the oven to 450F. Spray a large foil-lined baking sheet with cooking spray.
2. Separate the onion rings. Lay the onion rings and apples in a single layer on the prepared baking sheet. Spray lightly with cooking spray, and season with salt and pepper to taste. Roast the apples and onions until the apples are tender and beginning to brown, about 20 minutes. Separate the onion rings. Lay the onion rings and apples in a single layer on the prepared baking sheet. Spray lightly with cooking spray, and season with salt and pepper to taste. Roast the apples and onions until the apples are tender and beginning to brown, about 20 minutes.
3. Turn the broiler on high. Broil the apples and onions until they are slightly charred, about 3 minutes. Turn the broiler on high. Broil the apples and onions until they are slightly charred, about 3 minutes.
4. Put about cup of the apple-onion mixture into a blender, and add the chicken broth. Puree until the mixture is smooth. (Set the remaining apples and onions aside.) Put about cup of the apple-onion mixture into a blender, and add the chicken broth. Puree until the mixture is smooth. (Set the remaining apples and onions aside.) 5. Heat a large cast-iron skillet over high heat. Season the pork with salt and pepper to taste. When the pan is hot, spray it with cooking spray and add the pork. Saute until the pork is golden brown and just cooked through, about 3 minutes per side. Transfer the pork to a serving platter, and tent it with foil to keep it warm. Heat a large cast-iron skillet over high heat. Season the pork with salt and pepper to taste. When the pan is hot, spray it with cooking spray and add the pork. Saute until the pork is golden brown and just cooked through, about 3 minutes per side. Transfer the pork to a serving platter, and tent it with foil to keep it warm.
6. Reduce the heat under the skillet to low and add the pureed apple mixture. Whisk in the mustard. Add the remaining roasted apples and onions and the tarragon to the skillet. Remove the skillet from the heat, and season with salt and pepper to taste. Stir to evenly coat the apples and onions with the sauce. Reduce the heat under the skillet to low and add the pureed apple mixture. Whisk in the mustard. Add the remaining roasted apples and onions and the tarragon to the skillet. Remove the skillet from the heat, and season with salt and pepper to taste. Stir to evenly coat the apples and onions with the sauce.
7. Spoon the apple mixture over the pork chops, sprinkle with the cheese, and serve. Spoon the apple mixture over the pork chops, sprinkle with the cheese, and serve.
Eggplant "Manicotti"
Fettuccine Alfredo Sweet Potato Gnocchi Zucchini and Eggplant Vegetable Lasagna Individual Lasagnas Penne with Broccoli Rabe and Sausage Macaroni and Cheese with a Crusty Crunch No Cream-No Cry Penne alla Vodka Mama-Approved Spaghetti and Meatb.a.l.l.s Spaghetti Carbonara Shrimp and Sesame Soba Noodles with Scallions
EGGPLANT "MANICOTTI"
Who would have thought those thin little crepes filled with ricotta and baked in red sauce and cheese could be so diabolically caloric? The fat in the ricotta, the fat in the mozzarella, the fat in the Parmigiano-Reggiano, and even the fat in the olive oil-it adds up quickly. A typical serving has about 46 grams of fat and more than 900 calories. With a few clever swaps, I got it down to just over 8 grams and 200 calories. A few meals like this, and you"ll be into your little black dress in no time. Serves 4 Serves 4
1 large eggplant (about 8 inches long and 5 inches in diameter) Salt and freshly ground black pepper Nonstick olive oil spray 1 cup fat-free ricotta, such as Polly-O cup grated Parmigiano-Reggiano cheese cup chopped fresh basil 1 cups Rocco"s How Low Can You Go Low-Fat Marinara Sauce Rocco"s How Low Can You Go Low-Fat Marinara Sauce or store-bought low-fat marinara sauce or store-bought low-fat marinara sauce 1 cup shredded reduced-fat mozzarella cheese, such as Weight Watchers 1. Preheat the oven to 450F. Line 2 baking sheets with parchment paper. Preheat the oven to 450F. Line 2 baking sheets with parchment paper.
2. Using a large, sharp knife, square off the eggplant to make a block about 6 inches long and 4 inches wide. Slice the eggplant lengthwise into 8 slices that are about -inch thick. Lay the eggplant slices in a single layer on the prepared baking sheets. Season the eggplant with salt and pepper to taste, and spray lightly with olive oil spray. Roast until the eggplant is almost tender, about 20 minutes. Let it cool slightly. (Leave the oven on.) Using a large, sharp knife, square off the eggplant to make a block about 6 inches long and 4 inches wide. Slice the eggplant lengthwise into 8 slices that are about -inch thick. Lay the eggplant slices in a single layer on the prepared baking sheets. Season the eggplant with salt and pepper to taste, and spray lightly with olive oil spray. Roast until the eggplant is almost tender, about 20 minutes. Let it cool slightly. (Leave the oven on.) 3. While the eggplant is cooling, combine the ricotta, cup of the Parmigiano-Reggiano, and the basil in a medium bowl. Season the cheese mixture with salt and pepper to taste. While the eggplant is cooling, combine the ricotta, cup of the Parmigiano-Reggiano, and the basil in a medium bowl. Season the cheese mixture with salt and pepper to taste.
4. Spread cup of the marinara sauce over the bottom of a 710-inch baking dish. Spread cup of the marinara sauce over the bottom of a 710-inch baking dish.
5. Lay the roasted eggplant slices on a work surface. Spoon one eighth of the ricotta mixture onto the bottom of each piece of eggplant, and then roll it up, jelly-roll style, to encase the filling. Nestle the 8 eggplant "manicotti," seam side down, in the baking dish. Spoon the remaining cup marinara sauce over the eggplant. Sprinkle with the mozzarella and remaining cup Parmigiano-Reggiano. Lay the roasted eggplant slices on a work surface. Spoon one eighth of the ricotta mixture onto the bottom of each piece of eggplant, and then roll it up, jelly-roll style, to encase the filling. Nestle the 8 eggplant "manicotti," seam side down, in the baking dish. Spoon the remaining cup marinara sauce over the eggplant. Sprinkle with the mozzarella and remaining cup Parmigiano-Reggiano.
6. Bake until the cheese is bubbly and the filling is hot, about 18 minutes. Serve immediately. Bake until the cheese is bubbly and the filling is hot, about 18 minutes. Serve immediately.
FETTUCCINE ALFREDO.
I once ate true Fettuccine Alfredo at Ristorante D"Alfredo in Rome, where a giant picture of its namesake owner hangs on the wall. The big flavors of the dish were brought to bear by combining outsized amounts of b.u.t.ter and Parmigiano-Reggiano. It was that simple: b.u.t.ter and cheese. Not so simple, though, if you"re watching your waist-line. This version eliminates the cream that many American versions call for but retains a little bit of the b.u.t.ter for flavor. The velvety-smooth texture is re-created with yogurt and thickened chicken broth. It may not be as authentic as the original, invented by Alfredo di Lelio, but it"s a very tasty version we can all live with (for a very long time). Serves 4 Serves 4
8 ounces whole-wheat fettuccine 1 tablespoon b.u.t.ter 3 garlic cloves, minced 2 teaspoons cornstarch Pinch of ground nutmeg cup low-fat, low-sodium chicken broth cup grated Parmigiano-Reggiano cheese cup 5% Greek yogurt Salt and freshly ground black pepper 1. Bring a large pot of salted water to a boil. Add the fettuccine and cook according to the package directions, 9 to 11 minutes; drain. Bring a large pot of salted water to a boil. Add the fettuccine and cook according to the package directions, 9 to 11 minutes; drain.
2. While the pasta is cooking, melt the b.u.t.ter in a large nonstick saute pan over medium heat. Add the garlic and cook until it is fragrant, about 2 minutes. While the pasta is cooking, melt the b.u.t.ter in a large nonstick saute pan over medium heat. Add the garlic and cook until it is fragrant, about 2 minutes.
3. Meanwhile, combine the cornstarch and nutmeg in a small bowl. Whisk in the chicken broth until smooth. Pour the mixture into the saute pan, raise the heat, and bring the sauce to a simmer, whisking occasionally. Whisk in cup of the cheese until it has melted. Remove the saute pan from the heat and whisk in the yogurt until the sauce is smooth. Meanwhile, combine the cornstarch and nutmeg in a small bowl. Whisk in the chicken broth until smooth. Pour the mixture into the saute pan, raise the heat, and bring the sauce to a simmer, whisking occasionally. Whisk in cup of the cheese until it has melted. Remove the saute pan from the heat and whisk in the yogurt until the sauce is smooth.
4. In a large bowl, toss the cooked fettuccine with the Alfredo sauce. Season with salt and pepper to taste, if desired. Top the pasta with the remaining cup cheese, and serve. In a large bowl, toss the cooked fettuccine with the Alfredo sauce. Season with salt and pepper to taste, if desired. Top the pasta with the remaining cup cheese, and serve.
SWEET POTATO GNOCCHI.
Gnocchi are small dumplings made with cooked potatoes and just enough flour to hold them together. I swapped the traditional white potatoes for far-more-healthful sweet potatoes and paired the gnocchi with broccoli. The color combo is fabulous and so is the flavor, thanks to a sprinkling of Parmigiano-Reggiano. And while many gnocchi recipes include a cream-or b.u.t.ter-based sauce for tossing, these are served in a garlicky broth stirred together with a bit of Greek yogurt instead. They take a little while to make, but given the great taste and the powerhouse nutritional value of sweet potatoes-and just under 350 calories per serving-they"re more than worth the trouble. Serves 4 Serves 4
2 large sweet potatoes (about 1 pounds total) Freshly grated nutmeg Salt and freshly ground black pepper About 1 cups whole-wheat pastry flour, such as Whole Foods" 365 Everyday Value 1 cup low-fat, low-sodium chicken broth 4 garlic cloves, minced 4 cups small broccoli florets cup 0% Greek yogurt cup grated Parmigiano-Reggiano cheese 1. p.r.i.c.k the skin of the sweet potatoes with a fork and microwave them on high for 12 minutes, turning them once halfway through, until they are completely cooked. Allow the sweet potatoes to cool slightly and then scoop the flesh (there should be 1 cups) into a food mill or potato ricer until smooth. Dispense into a bowl and season the potato mixture with the nutmeg and salt and pepper to taste. Next, mix in the whole-wheat pastry flour cup at a time until a soft, pliable but not tough dough is formed. You will probably use about 1 cup of flour. p.r.i.c.k the skin of the sweet potatoes with a fork and microwave them on high for 12 minutes, turning them once halfway through, until they are completely cooked. Allow the sweet potatoes to cool slightly and then scoop the flesh (there should be 1 cups) into a food mill or potato ricer until smooth. Dispense into a bowl and season the potato mixture with the nutmeg and salt and pepper to taste. Next, mix in the whole-wheat pastry flour cup at a time until a soft, pliable but not tough dough is formed. You will probably use about 1 cup of flour.
2. Fill a pastry bag fitted with a large plain tip with the gnocchi dough (alternately, cut the bottom -inch off the corner of a re-sealable plastic bag and fill with the sweet potato mixture. Invert a nonstick baking sheet so that the bottom is facing up. Pipe lines of the dough, about inch to 1 inch thick, directly onto the baking sheet. s.p.a.ce the dough lines at least 1 inch apart. Once you have piped all of the dough, place the sheet in the freezer and freeze the dough until it is firm, up to 30 minutes. Fill a pastry bag fitted with a large plain tip with the gnocchi dough (alternately, cut the bottom -inch off the corner of a re-sealable plastic bag and fill with the sweet potato mixture. Invert a nonstick baking sheet so that the bottom is facing up. Pipe lines of the dough, about inch to 1 inch thick, directly onto the baking sheet. s.p.a.ce the dough lines at least 1 inch apart. Once you have piped all of the dough, place the sheet in the freezer and freeze the dough until it is firm, up to 30 minutes.
3. Use a chef"s knife to cut through the dough at 1 inch intervals to make the gnocchi. Roll the frozen gnocchi in a little of the whole-wheat flour and transfer them to another baking sheet that has been sprinkled with some whole-wheat flour. Wrap the gnocchi with plastic wrap. Refrigerate the gnocchi for one day or freeze in a sealed plastic bag for up to two weeks. Use a chef"s knife to cut through the dough at 1 inch intervals to make the gnocchi. Roll the frozen gnocchi in a little of the whole-wheat flour and transfer them to another baking sheet that has been sprinkled with some whole-wheat flour. Wrap the gnocchi with plastic wrap. Refrigerate the gnocchi for one day or freeze in a sealed plastic bag for up to two weeks.
4. Bring a very large pot of salted water to a boil. Bring a very large pot of salted water to a boil.
5. Meanwhile, in a large skillet, bring the broth and garlic to a boil over high heat. Add the broccoli to the skillet. Season with salt and pepper to taste, cover, and cook until tender, about 3 minutes. Meanwhile, in a large skillet, bring the broth and garlic to a boil over high heat. Add the broccoli to the skillet. Season with salt and pepper to taste, cover, and cook until tender, about 3 minutes.
6. When the water comes to a rolling boil, add the gnocchi and stir gently with a rubber spatula to keep them from sticking to one another. Cook the gnocchi just until they rise to the surface, 4 to 6 minutes; then drain. When the water comes to a rolling boil, add the gnocchi and stir gently with a rubber spatula to keep them from sticking to one another. Cook the gnocchi just until they rise to the surface, 4 to 6 minutes; then drain.
7. Transfer the hot broccoli to a large bowl. Stir in the yogurt until the mixture is creamy. Add the gnocchi and the cheese to the bowl, and toss gently to coat. Season with salt and pepper to taste, if desired, and serve. Transfer the hot broccoli to a large bowl. Stir in the yogurt until the mixture is creamy. Add the gnocchi and the cheese to the bowl, and toss gently to coat. Season with salt and pepper to taste, if desired, and serve.
Note: If you"re using sweet potatoes that come wrapped in plastic, remove the plastic before microwaving. If the potatoes are cooked in plastic, they will retain too much water and your gnocchi dough will be too soft. If you"re using sweet potatoes that come wrapped in plastic, remove the plastic before microwaving. If the potatoes are cooked in plastic, they will retain too much water and your gnocchi dough will be too soft.
ZUCCHINI AND EGGPLANT VEGETABLE LASAGNA.
This is for the pasta shunners out there who still find themselves pining for a big, gooey serving of lasagna. Nothing can really replace the toothsome texture of fresh pasta, but given the amount of "bad" carbs a serving of pasta contains, it"s understandable that some choose to avoid it altogether. Thin slices of zucchini and eggplant stand in for the pasta in this lasagna, made with fat-free ricotta and low-fat marinara sauce. It all adds up to a truly delish alternative to traditional high-calorie lasagna. Serves 5 Serves 5
1 large eggplant, cut in half lengthwise and sliced into long, thin strips (-inch thick) 3 large portobello mushrooms, sliced thin 1 large zucchini, cut in half lengthwise and sliced into long, thin strips (-inch thick) Salt and freshly ground black pepper Nonstick olive oil spray 1 cups nonfat ricotta cup grated Parmigiano-Reggiano cheese 3 cups Rocco"s How Low Can You Go Low-Fat Marinara Sauce Rocco"s How Low Can You Go Low-Fat Marinara Sauce or store-bought low-fat marinara sauce or store-bought low-fat marinara sauce 1 cup shredded reduced-fat mozzarella cheese, such as Weight Watchers 1. Preheat the broiler on high. Line 3 baking sheets with aluminum foil and spray them with olive oil spray. Preheat the broiler on high. Line 3 baking sheets with aluminum foil and spray them with olive oil spray.
2. Lay the eggplant slices, in a single layer if possible, on one of the prepared baking sheets. Lay the mushroom slices on the second prepared baking sheet, and the zucchini slices on the third sheet. Season the vegetables with salt and pepper to taste, and spray them lightly with olive oil spray. Broil each sheet of vegetables until they are slightly browned and mostly tender, 5 to 7 minutes. Lay the eggplant slices, in a single layer if possible, on one of the prepared baking sheets. Lay the mushroom slices on the second prepared baking sheet, and the zucchini slices on the third sheet. Season the vegetables with salt and pepper to taste, and spray them lightly with olive oil spray. Broil each sheet of vegetables until they are slightly browned and mostly tender, 5 to 7 minutes.
3. Preheat the oven to 450F. Spray a 913-inch baking dish with olive oil spray, and set it aside. Preheat the oven to 450F. Spray a 913-inch baking dish with olive oil spray, and set it aside.
4. In a medium bowl, combine the ricotta and half of the Parmigiano-Reggiano. Season the cheese mixture with salt and pepper to taste. In a medium bowl, combine the ricotta and half of the Parmigiano-Reggiano. Season the cheese mixture with salt and pepper to taste.
5. Spread one quarter of the marinara sauce over the bottom of the prepared baking dish. Lay the roasted zucchini on top of the sauce, covering the bottom of the dish. Spread another quarter of the sauce over the zucchini. Spread half of the ricotta mixture over the zucchini. Repeat the process with the portobello slices, another quarter of the sauce, and the remaining ricotta mixture. Top the portobellos with the eggplant slices, and spread the remaining sauce over the eggplant. Sprinkle the mozzarella and remaining Parmigiano-Reggiano over the top of the lasagna. Spread one quarter of the marinara sauce over the bottom of the prepared baking dish. Lay the roasted zucchini on top of the sauce, covering the bottom of the dish. Spread another quarter of the sauce over the zucchini. Spread half of the ricotta mixture over the zucchini. Repeat the process with the portobello slices, another quarter of the sauce, and the remaining ricotta mixture. Top the portobellos with the eggplant slices, and spread the remaining sauce over the eggplant. Sprinkle the mozzarella and remaining Parmigiano-Reggiano over the top of the lasagna.
6. Cover the dish with foil and bake for 15 minutes. Uncover, and continue to bake until the cheese begins to brown, another 10 minutes. Let the lasagna rest for about 5 minutes before serving. Cover the dish with foil and bake for 15 minutes. Uncover, and continue to bake until the cheese begins to brown, another 10 minutes. Let the lasagna rest for about 5 minutes before serving.
INDIVIDUAL LASAGNAS.
These little lasagnas, made with fat-free ricotta and reduced-fat mozzarella, are cheesy and satisfying and totally big on flavor. Make sure the dishes (8-inch, preferably) you use are broilerproof-they go under the flame to make the cheese brown and bubbling right before serving. Serves 4 Serves 4
4 multigrain lasagna noodles, such as Ronzoni Healthy Harvest lasagna noodles Nonstick cooking spray 8 ounces ground turkey breast 1 cups Rocco"s How Low Can You Go Low-Fat Marinara Sauce Rocco"s How Low Can You Go Low-Fat Marinara Sauce or store-bought low-fat marinara sauce or store-bought low-fat marinara sauce 1 cup fat-free ricotta cup grated Parmigiano-Reggiano cheese 1 cup shredded reduced-fat mozzarella cheese, such as Weight Watchers cup roughly chopped fresh basil Salt and freshly ground black pepper 1. Bring a large pot of salted water to a boil. Add the lasagna noodles and cook until tender, about 18 minutes. Drain, and reserve. Bring a large pot of salted water to a boil. Add the lasagna noodles and cook until tender, about 18 minutes. Drain, and reserve.
2. Heat a large saute pan over medium heat. When the pan is hot, spray it with cooking spray. Add the turkey and cook, stirring frequently, until the meat is just cooked through, 5 to 6 minutes. Stir in the marinara sauce, ricotta, Parmigiano-Reggiano, cup of the mozzarella, and the basil. Fold the lasagna noodles into the sauce. Season the mixture with salt and pepper to taste. Heat a large saute pan over medium heat. When the pan is hot, spray it with cooking spray. Add the turkey and cook, stirring frequently, until the meat is just cooked through, 5 to 6 minutes. Stir in the marinara sauce, ricotta, Parmigiano-Reggiano, cup of the mozzarella, and the basil. Fold the lasagna noodles into the sauce. Season the mixture with salt and pepper to taste.
3. Turn the broiler to high. Lightly spray four 6-inch gratin dishes with nonstick cooking spray. Turn the broiler to high. Lightly spray four 6-inch gratin dishes with nonstick cooking spray.
4. Lay 1 noodle in each dish, folding it on top of itself. Spoon the excess sauce on top of the noodles. Top the lasagnas with the remaining cup mozzarella. Place the dishes on a baking sheet, and broil until the cheese begins to brown and the lasagnas are hot throughout, 3 to 4 minutes. Serve immediately. Lay 1 noodle in each dish, folding it on top of itself. Spoon the excess sauce on top of the noodles. Top the lasagnas with the remaining cup mozzarella. Place the dishes on a baking sheet, and broil until the cheese begins to brown and the lasagnas are hot throughout, 3 to 4 minutes. Serve immediately.
PENNE WITH BROCCOLI RABE AND SAUSAGE.
It"s the combination of bitter broccoli rabe and hot sausage that makes this one of the greatest Italian-American dishes. My mother began making this when my Uncle Joe became a butcher and could provide an unlimited supply of his own handmade pork-and-fennel sausages. It"s still one of my favorites of Mama"s dishes. Here I use whole-wheat penne and low-fat turkey sausage-but the rest I left just like Mama"s. Serves 4 Serves 4
6 ounces whole-wheat orecchiette or penne 9 cups loosely packed broccoli rabe, trimmed and cut into bite-size chunks 1 links hot Italian turkey sausage, casings removed 8 garlic cloves, sliced very thin teaspoon crushed red pepper cup low-fat, low-sodium chicken broth cup grated Parmigiano-Reggiano cheese Salt and freshly ground black pepper 1. Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions, about 9 minutes. During the last 2 minutes of cooking, add the broccoli rabe. Stir, and continue to cook until both pasta and broccoli rabe are tender. Drain. Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions, about 9 minutes. During the last 2 minutes of cooking, add the broccoli rabe. Stir, and continue to cook until both pasta and broccoli rabe are tender. Drain.
2. While the pasta is cooking, heat a very large nonstick pan over medium-high heat. Add the sausage and break it up with a wooden spoon. Cook until it is golden brown and just cooked through, about 5 minutes. Transfer the sausage to a colander and set it aside to drain. While the pasta is cooking, heat a very large nonstick pan over medium-high heat. Add the sausage and break it up with a wooden spoon. Cook until it is golden brown and just cooked through, about 5 minutes. Transfer the sausage to a colander and set it aside to drain.
3. Wipe the pan out lightly and return it to medium-low heat. Add the sliced garlic and cook until it is fragrant and just beginning to turn golden, about 1 minute. Add the crushed red pepper and the chicken broth, and bring to a simmer. Add the cooked pasta and broccoli rabe, and allow the mixture to simmer for about 1 minute to release some of the starch from the pasta and thicken the sauce. Pour the pasta mixture into a large bowl, and toss it with the cooked sausage and the cheese. Season the pasta with salt and pepper to taste, and serve. Wipe the pan out lightly and return it to medium-low heat. Add the sliced garlic and cook until it is fragrant and just beginning to turn golden, about 1 minute. Add the crushed red pepper and the chicken broth, and bring to a simmer. Add the cooked pasta and broccoli rabe, and allow the mixture to simmer for about 1 minute to release some of the starch from the pasta and thicken the sauce. Pour the pasta mixture into a large bowl, and toss it with the cooked sausage and the cheese. Season the pasta with salt and pepper to taste, and serve.
Healthy TipsFrom the Department of It"s Too Good to Be True, But Is: calorie-free noodles. No, I am not kidding. Shirataki noodles made from konjac flour which comes from the root of the yam-like konjac plant grown in j.a.pan and China.
MACARONI AND CHEESE WITH A CRUSTY CRUNCH.
Of all the dishes that were suggested for this book, mac "n" cheese came up most often. Everyone loves it-and everyone knows how nutritionally bad it can be. Calories start at 600 per serving and go into the thousands. It"s a dish that has become so rich that taming its fatty side proved to be quite a challenge. The base of the sauce in this version isn"t cream, but a puree of cooked onions and garlic. It gives the dish lots of flavor with not so much as a gram of fat. The very hot oven makes the breadcrumbs on top get nice and crunchy. It"s the combination of crisp and gooey textures that makes this a winning dish. Serves 4 Serves 4
Nonstick cooking spray 4 ounces whole-wheat elbow macaroni cup Onion-Garlic Puree Onion-Garlic Puree teaspoon dry mustard Pinch of cayenne pepper 1 cup shredded 50% reduced-fat cheddar, such as Cabot cup nonfat Greek yogurt Salt cup whole-wheat panko breadcrumbs, such as Ian"s All-Natural cup grated Parmigiano-Reggiano cheese 1. Preheat the oven to 425F. Spray an 88-inch baking dish with cooking spray, and set it aside. Preheat the oven to 425F. Spray an 88-inch baking dish with cooking spray, and set it aside.
2. Bring a large pot of salted water to a boil. Add the macaroni and cook according to the package directions, 7 to 9 minutes; drain. Bring a large pot of salted water to a boil. Add the macaroni and cook according to the package directions, 7 to 9 minutes; drain.
3. While the pasta is cooking, bring the Onion-Garlic Puree, mustard, and cayenne to a simmer in a small saucepan over medium heat, stirring often. Whisk in the cheddar until it has melted. Remove the pan from the heat and whisk in the yogurt. While the pasta is cooking, bring the Onion-Garlic Puree, mustard, and cayenne to a simmer in a small saucepan over medium heat, stirring often. Whisk in the cheddar until it has melted. Remove the pan from the heat and whisk in the yogurt.
4. In a medium bowl, toss the cooked macaroni with the cheese sauce to coat thoroughly. Season with salt to taste. Pour the macaroni into the prepared baking dish, and sprinkle the panko over the top. Top with the Parmigiano-Reggiano. In a medium bowl, toss the cooked macaroni with the cheese sauce to coat thoroughly. Season with salt to taste. Pour the macaroni into the prepared baking dish, and sprinkle the panko over the top. Top with the Parmigiano-Reggiano.
5. Bake until the cheese has melted and the macaroni is hot throughout, about 10 minutes. Serve immediately. Bake until the cheese has melted and the macaroni is hot throughout, about 10 minutes. Serve immediately.
NO CREAM-NO CRY PENNE ALLA VODKA.
The dirty little secret about Penne alla Vodka is not the vodka but the hefty amount of heavy cream. Vodka is colorless, odorless, and without much flavor-not really attributes of a superstar ingredient. It"s the combination of cream and tomato sauce that gives this dish its signature flavor. The traditional cream is swapped here for low-fat Greek yogurt. Serves 4 Serves 4
8 ounces whole-wheat penne 2 cups Rocco"s How Low Can You Go Low-Fat Marinara Sauce Rocco"s How Low Can You Go Low-Fat Marinara Sauce or store-bought low-fat marinara sauce or store-bought low-fat marinara sauce Pinch of crushed red pepper One 7-ounce container 2% Greek yogurt 1 cup chopped fresh basil Salt and freshly ground black pepper 6 tablespoons grated Parmigiano-Reggiano cheese 1. Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions, about 9 minutes; drain. Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions, about 9 minutes; drain.
2. While the pasta is cooking, bring the marinara sauce and crushed red pepper to a simmer in a large nonstick saute pan over medium heat. Cook the sauce, stirring it occasionally with a heat-resistant rubber spatula, until it is slightly thickened, about 5 minutes. Remove the saute pan from the heat. While the pasta is cooking, bring the marinara sauce and crushed red pepper to a simmer in a large nonstick saute pan over medium heat. Cook the sauce, stirring it occasionally with a heat-resistant rubber spatula, until it is slightly thickened, about 5 minutes. Remove the saute pan from the heat.
3. Stir about cup of the marinara sauce into the yogurt until smooth (this tempers it and prevents the yogurt from curdling). Then whisk the yogurt mixture back into the marinara sauce. Stir about cup of the marinara sauce into the yogurt until smooth (this tempers it and prevents the yogurt from curdling). Then whisk the yogurt mixture back into the marinara sauce.
4. In a large serving bowl, toss the sauce with the drained penne and the basil. Season with salt and pepper to taste. Sprinkle the cheese on top, and serve. In a large serving bowl, toss the sauce with the drained penne and the basil. Season with salt and pepper to taste. Sprinkle the cheese on top, and serve.
Healthy TipsWhole-wheat pasta has a dense texture that makes it a little tougher than regular pasta. Some people like that chewiness; some don"t. If you"re in the latter category, overcook it a bit. Toward the end of the cooking time, keep testing it until it"s as tender as you like it.