MAMA-APPROVED SPAGHETTI AND MEATb.a.l.l.s.
Considering that this dish is the Holy Grail of Mama"s cooking, I truly debated whether or not to mess with it. It took six attempts to make over this dish, but I finally figured the low-cal version out-and Mama loved it! Serves 4 Serves 4
1 small eggplant 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 2 tablespoons low-fat, low-sodium chicken broth small yellow onion 1 garlic clove 1 large egg white 12 ounces lean ground turkey breast cup chopped fresh flat-leaf parsley 6 tablespoons grated Parmigiano-Reggiano cheese Salt and freshly ground black pepper 6 ounces whole-wheat spaghetti 1. Place the eggplant on the grate of a gas burner over a high flame. Char the eggplant, turning it every few minutes, until the skin is blackened and the flesh is cooked through; this should take about 12 minutes. (Alternatively, you can char the eggplant on a barbecue grill, on a grill pan, or on a baking sheet under the broiler of a gas or electric oven.) Allow the eggplant to cool slightly, and then cut it in half. Sc.r.a.pe out the flesh, being careful not to incorporate the blackened skin. Measure out cup of the flesh; reserve the remaining eggplant for another use. Place the eggplant on the grate of a gas burner over a high flame. Char the eggplant, turning it every few minutes, until the skin is blackened and the flesh is cooked through; this should take about 12 minutes. (Alternatively, you can char the eggplant on a barbecue grill, on a grill pan, or on a baking sheet under the broiler of a gas or electric oven.) Allow the eggplant to cool slightly, and then cut it in half. Sc.r.a.pe out the flesh, being careful not to incorporate the blackened skin. Measure out cup of the flesh; reserve the remaining eggplant for another use.
2. Bring a large pot of salted water to a boil. Meanwhile, in a small sauce pot, heat the marinara sauce over medium heat. Bring a large pot of salted water to a boil. Meanwhile, in a small sauce pot, heat the marinara sauce over medium heat.
3. In a blender, combine the chicken broth, onions, garlic, cooked eggplant, and egg white. Puree until the mixture is smooth. In a large bowl, combine the pureed mixture with the ground turkey, parsley, and 2 tablespoons of the cheese. Season lightly with salt and pepper. Divide the meat mixture into 8 equal portions, a little over 2 ounces each. In a blender, combine the chicken broth, onions, garlic, cooked eggplant, and egg white. Puree until the mixture is smooth. In a large bowl, combine the pureed mixture with the ground turkey, parsley, and 2 tablespoons of the cheese. Season lightly with salt and pepper. Divide the meat mixture into 8 equal portions, a little over 2 ounces each.
4. When the marinara sauce comes to a simmer, roll each portion of the meatball mixture with the palms of your hands to form a ball, and gently drop the meatb.a.l.l.s, one by one, into the hot marinara sauce. Shake the pan gently to coat the meatb.a.l.l.s with sauce. Cover the pan, and when the sauce begins to simmer, reduce the heat to low. Simmer the meatb.a.l.l.s for 12 minutes. Gently turn each meatball over in the marinara sauce and simmer for another 5 minutes. When the marinara sauce comes to a simmer, roll each portion of the meatball mixture with the palms of your hands to form a ball, and gently drop the meatb.a.l.l.s, one by one, into the hot marinara sauce. Shake the pan gently to coat the meatb.a.l.l.s with sauce. Cover the pan, and when the sauce begins to simmer, reduce the heat to low. Simmer the meatb.a.l.l.s for 12 minutes. Gently turn each meatball over in the marinara sauce and simmer for another 5 minutes.
5. While the meatb.a.l.l.s are cooking, cook the pasta in the boiling water according to the package directions, about 10 minutes; drain. While the meatb.a.l.l.s are cooking, cook the pasta in the boiling water according to the package directions, about 10 minutes; drain.
6. Divide the spaghetti among 4 plates, and top each plate of pasta with 2 meatb.a.l.l.s and some sauce. Sprinkle the remaining 4 tablespoons cheese on top, and serve. Divide the spaghetti among 4 plates, and top each plate of pasta with 2 meatb.a.l.l.s and some sauce. Sprinkle the remaining 4 tablespoons cheese on top, and serve.
SPAGHETTI CARBONARA.
Though they are both outrageously rich pasta sauces, carbonara and Alfredo are distinctly different. The base for Alfredo is cream and Parmigiano-Reggiano. The base for carbonara includes onions, bacon or pancetta (originally it was guanciale guanciale-cured pigs" cheeks), egg yolks, and Parmigiano-Reggiano or Pecorino Romano. At almost 1,000 calories per serving, this dish was ripe for a makeover. Serves 4 Serves 4
8 ounces whole-wheat spaghetti Nonstick cooking spray 1 large yellow onion, sliced thin Salt and freshly ground black pepper 4 garlic cloves, minced cup evaporated skim milk 2 large egg yolks cup real bacon bits, such as Hormel Real Bacon Bits cup grated Parmigiano-Reggiano cheese 1. Bring a large pot of salted water to a boil. Add the pasta and cook according to the package directions, about 10 minutes. Drain. Bring a large pot of salted water to a boil. Add the pasta and cook according to the package directions, about 10 minutes. Drain.
2. While the pasta is cooking, heat a large cast-iron skillet over high heat. When the skillet is hot, spray it with cooking spray and add the sliced onion. Season the onion with salt and pepper to taste and saute, stirring occasionally, for 6 mintues or until almost tender. Reduce the heat to medium-low and add the garlic. Continue to cook until the onion is tender, about 5 minutes. While the pasta is cooking, heat a large cast-iron skillet over high heat. When the skillet is hot, spray it with cooking spray and add the sliced onion. Season the onion with salt and pepper to taste and saute, stirring occasionally, for 6 mintues or until almost tender. Reduce the heat to medium-low and add the garlic. Continue to cook until the onion is tender, about 5 minutes.
3. Meanwhile, in a small bowl, whisk together the evaporated milk and the egg yolks. Meanwhile, in a small bowl, whisk together the evaporated milk and the egg yolks.
4. Add the bacon and the pasta to the skillet containing the onions and garlic, and mix well. Remove the skillet from the heat and add the egg mixture. Toss the pasta with tongs to coat it, allowing the residual heat to thicken the sauce. Stir in the cheese, and season the pasta with salt and pepper to taste, if desired. Serve immediately. Add the bacon and the pasta to the skillet containing the onions and garlic, and mix well. Remove the skillet from the heat and add the egg mixture. Toss the pasta with tongs to coat it, allowing the residual heat to thicken the sauce. Stir in the cheese, and season the pasta with salt and pepper to taste, if desired. Serve immediately.
SHRIMP AND SESAME SOBA NOODLES WITH SCALLIONS.
The j.a.panese spin buckwheat flour into culinary gold with their rich, flavorful soba noodles. Buckwheat flour has many health benefits, including being much richer in antioxidants than wheat pasta. If you have a choice, buy inaka inaka or "country" soba, because it"s made entirely from whole, unrefined buckwheat-which means more fiber. Traditionally, soba is served hot in a broth or cold with a sweetened soy dipping sauce called or "country" soba, because it"s made entirely from whole, unrefined buckwheat-which means more fiber. Traditionally, soba is served hot in a broth or cold with a sweetened soy dipping sauce called tsuyu tsuyu. This simplified version is flavored with sesame, an American favorite. Serves 4 Serves 4
5 ounces soba noodles (j.a.panese buckwheat noodles) 8 ounces shrimp, peeled and deveined 6 ounces fresh snow peas, strings removed cup Rockin" Asian Stir-Fry Sauce Asian Stir-Fry Sauce or store-bought low-fat, low-calorie Asian sauce or store-bought low-fat, low-calorie Asian sauce 1 bunch scallions (white and green parts), sliced thin on the diagonal 2 tablespoons sesame seeds, toasted 1. Bring a large pot of water to a boil. Add the noodles and cook according to the package directions, about 4 minutes. During the last 2 minutes of cooking, add the shrimp and snow peas to the pot and cook them with the noodles for 2 minutes; drain. Bring a large pot of water to a boil. Add the noodles and cook according to the package directions, about 4 minutes. During the last 2 minutes of cooking, add the shrimp and snow peas to the pot and cook them with the noodles for 2 minutes; drain.
2. In a large bowl, combine the drained noodles, shrimp, and snow peas with the Asian sauce, scallions, and sesame seeds. Toss the mixture to coat the ingredients completely in the sauce, and serve immediately. In a large bowl, combine the drained noodles, shrimp, and snow peas with the Asian sauce, scallions, and sesame seeds. Toss the mixture to coat the ingredients completely in the sauce, and serve immediately.
Creamed Spinach Down Home Baked Beans Gooey Garlic Cheese Bread Red Apple Coleslaw Simple Macaroni Salad German Sweet Potato Salad Better Than Mashed "Potatoes"
Sweet Potato Puree Sweet Potato Fries Loaded Baked Potato Skins Down Home Baked Beans, Creamed Spinach, and Sweet Potato Puree
CREAMED SPINACH.
Here"s a great steakhouse side dish that can do more harm than the red meat itself. Standard preparations make a bad boy out of an otherwise extraordinarily healthy vegetable. The problem with spinach is that it"s very lean and often bitter-which is why we saute it in b.u.t.ter or douse it with cream. All-natural Greek yogurt has been employed here to help clean up its act. Serves 4 Serves 4
1 tablespoon unsalted b.u.t.ter 3 garlic cloves, minced 2 large shallots, chopped fine (about cup) Salt and freshly ground black pepper Pinch of ground nutmeg 12 ounces baby spinach 1 teaspoon cornstarch cup Greek yogurt 1. Heat a large nonstick saute pan over medium heat. Add the b.u.t.ter to the pan, and when it has melted, add the garlic and shallots. Season with salt, pepper, and a pinch of nutmeg. Cook, stirring often, until the shallots are tender, about 4 minutes. Heat a large nonstick saute pan over medium heat. Add the b.u.t.ter to the pan, and when it has melted, add the garlic and shallots. Season with salt, pepper, and a pinch of nutmeg. Cook, stirring often, until the shallots are tender, about 4 minutes.
2. Raise the heat to high and add half of the spinach. Season it lightly with salt and pepper. Toss and stir the spinach as it cooks down. When there is enough room in the pan, add the remaining spinach. Continue to cook, stirring often, until the spinach is tender, about 3 minutes. Raise the heat to high and add half of the spinach. Season it lightly with salt and pepper. Toss and stir the spinach as it cooks down. When there is enough room in the pan, add the remaining spinach. Continue to cook, stirring often, until the spinach is tender, about 3 minutes.
3. Sprinkle the cornstarch over the spinach and stir until combined. Continue to cook the spinach until the liquid has thickened, about 1 minute. Sprinkle the cornstarch over the spinach and stir until combined. Continue to cook the spinach until the liquid has thickened, about 1 minute.
4. Remove the pan from the heat. Add the yogurt and stir to coat the spinach. Season with salt and pepper to taste, if desired, and serve. Remove the pan from the heat. Add the yogurt and stir to coat the spinach. Season with salt and pepper to taste, if desired, and serve.
DOWN HOME BAKED BEANS.
The beans in this dish are native to North America, but baked beans in some form are served all over the world. We most probably borrowed the recipe for this version (beans in tomato sauce) from our friends in England a couple hundred years ago. Baked beans are usually prepared with high amounts of sugar and salt, but other than that are generally good for you. By using a sugar-free, low-fat barbecue sauce as a base, there was some room in the calorie budget for low-fat bacon. If you prefer a more Southern taste, try subst.i.tuting cup canned, drained collard greens for the kale. Serves 4 Serves 4 (see photograph photograph)
cup Pour-It-On Barbecue Sauce Pour-It-On Barbecue Sauce teaspoon dry mustard cut small white onion, grated 3 tablespoons real bacon bits, such as Hormel Real Bacon Bits 1 cup cannellini beans, drained 1 cup fresh kale, cleaned and roughly chopped Salt and freshly ground black pepper In a small saucepan over high heat, combine the barbecue sauce with the dry mustard, onion, bacon bits, beans, and kale. Bring to a boil, reduce the heat to low, and simmer the beans for 10 minutes, or until the kale is tender, stirring occasionally. The sauce should thicken slightly and the beans should be very tender. Season the beans with salt and pepper to taste, and serve.
Healthy TipsEat more kale! It has one of the highest levels of antioxidants of any vegetable and is loaded with anti-cancer phytochemicals, calcium, B vitamins, and fiber. It"s easier to prepare than you might think. (Just be sure to wash it well first and to remove the fibrous center rib.) Try it rawshredded in saladsor cooked. I like it roughly chopped and sauteed with garlic and a little olive oil, or braised in chicken broth, or even roasted: toss it with a little olive oil or toasted sesame oil, salt, and pepper, and roast in a single layer in a shallow baking pan at 500 degrees until the edges are starting to brown and turn crispy and the centers are slightly wilted.
GOOEY GARLIC CHEESE BREAD.
This was a tough one. Everyone loves cheesy garlic bread, but between the white bread, the b.u.t.ter, and the cheese, it"s a tough sell to the health-conscious. The task was to figure out how to get whole-wheat bread to respond like white bread. Toasting the bread first, then dipping it in chicken broth before topping it with a generous amount of low-fat cheese, and finally broiling it did the trick. Serves 4 Serves 4
8 ounces whole-wheat baguette 2 garlic cloves 2 cups low-fat, low-sodium chicken broth Salt Crushed red pepper cup grated Parmigiano-Reggiano cheese cup shredded reduced-fat mozzarella, such as Weight Watchers 3 tablespoons chopped fresh flat-leaf parsley 1. Preheat the oven to 450F. Line a baking sheet with foil. Preheat the oven to 450F. Line a baking sheet with foil.
2. Split the baguette in half crosswise, then lengthwise, to make 4 pieces. Rub the entire surface of each piece of bread with the garlic. Place the bread, cut side up, on the prepared baking sheet and bake until the bread begins to brown, about 8 minutes. Split the baguette in half crosswise, then lengthwise, to make 4 pieces. Rub the entire surface of each piece of bread with the garlic. Place the bread, cut side up, on the prepared baking sheet and bake until the bread begins to brown, about 8 minutes.
3. Remove the bread from the oven. Turn the broiler on high. Remove the bread from the oven. Turn the broiler on high.
4. Pour the chicken broth into a small bowl, and dunk each piece of bread in the broth, allowing it to absorb a good amount of liquid. Place the soaked pieces of baguette back on the baking sheet, cut side up. Season them with salt and crushed red pepper to taste. Sprinkle with the Parmigiano-Reggiano and mozzarella. Broil the bread until the cheese is bubbly and beginning to brown, about 3 minutes. Pour the chicken broth into a small bowl, and dunk each piece of bread in the broth, allowing it to absorb a good amount of liquid. Place the soaked pieces of baguette back on the baking sheet, cut side up. Season them with salt and crushed red pepper to taste. Sprinkle with the Parmigiano-Reggiano and mozzarella. Broil the bread until the cheese is bubbly and beginning to brown, about 3 minutes.
5. Sprinkle the parsley over the bread, cut each piece in half, and serve. Sprinkle the parsley over the bread, cut each piece in half, and serve.
Healthy TipsParsley is the world"s most popular herb, and for good reason. It adds a mild, fresh flavor and an eye-catching green color. A sprig of parsley provides much more than a decoration on your plate, though. It"s a good source of folic acidone of the most important B vitamins, which help prevent heart disease.
RED APPLE COLESLAW.
Coleslaw goes with so many things. You"ll rarely see a cookout without it. The crunchy shredded raw cabbage and the sweet-and-sour flavor make it a wonderfully piquant counterpoint to the grilled meats and BBQ sauceslathered main dishes that make up America"s favorite backyard menus. Serves 4 Serves 4 (see photograph photograph)
cup Rocco"s Magnificent Mayonnaise Rocco"s Magnificent Mayonnaise or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing 1 tablespoon red wine vinegar 1 packet (3.5 g) Truvia 1 teaspoon celery seeds 2 cups shredded red coleslaw mix bunch scallions (green and white parts), sliced thin on the diagonal 1 large sweet Red Delicious apple, grated with its skin Salt and freshly ground black pepper In a large bowl, whisk the mayonnaise, vinegar, sweetener, and celery seeds together. Add the coleslaw mix, scallions, and grated apple. Season with salt and pepper to taste. Toss to thoroughly combine the ingredients. Chill, covered, until cold, about 2 hours.
SIMPLE MACARONI SALAD.
A deli side-dish favorite, macaroni salad is a gimme on every table in America come summertime. Everyone has a favorite recipe-some contain ham, some peppers, some bacon, and some peas. But all contain high-fat mayonnaise and white pasta, a fundamentally bad combo. White pasta is replaced here with whole-wheat sh.e.l.ls, and the high-fat mayo with low-fat mayo. I added a few bits and pieces, like smoked paprika, to give it some personality. Serves 4 Serves 4 (see photograph photograph)
4 ounces whole-grain sh.e.l.ls or elbow macaroni cup Rocco"s Magnificent Mayonnaise Rocco"s Magnificent Mayonnaise or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing 1 tablespoons smoked paprika 1 medium carrot, shredded 2 celery stalks, sliced thin on the diagonal red bell pepper, cut into small dice bunch scallions (white and green parts), sliced thin on the diagonal Salt and freshly ground black pepper 1. Bring a large pot of salted water to a boil. Add the sh.e.l.ls and cook according to the package directions, 6 to 9 minutes; drain. Rinse the pasta in cool water. Drain again and let it cool completely. Bring a large pot of salted water to a boil. Add the sh.e.l.ls and cook according to the package directions, 6 to 9 minutes; drain. Rinse the pasta in cool water. Drain again and let it cool completely.
2. Combine the mayonnaise and paprika in a large bowl. Add the cooled pasta and the carrot, celery, bell pepper, and scallions. Toss to combine. Season with salt and pepper to taste, if desired. Chill, covered, until cold, about 2 hours. Combine the mayonnaise and paprika in a large bowl. Add the cooled pasta and the carrot, celery, bell pepper, and scallions. Toss to combine. Season with salt and pepper to taste, if desired. Chill, covered, until cold, about 2 hours.
GERMAN SWEET POTATO SALAD.
There are two basic types of potato salad: mayonnaise-based and sugar-and-vinegar-based. I have always preferred the latter because of the sweet-and-sour element-plus it has bacon in it. This alluring sweet-and-sour salad replaces not-so-nice white potatoes with sweet potatoes (much nicer for you), and the texture of the salad has been bulked up with cauliflower. Serves 4 Serves 4
2 medium sweet potatoes 1 cups cauliflower florets 2 tablespoons white wine vinegar 1 packet (3.5 g) Truvia 1 bunch scallions (white and green parts), sliced thin on the diagonal 5 tablespoons real bacon bits, such as Hormel Real Bacon Bits cup chopped fresh flat-leaf parsley Salt and freshly ground black pepper 1. p.r.i.c.k the sweet potatoes with a fork, and microwave them on high just until they are tender, about 7 minutes, turning them halfway through the cooking. Let the sweet potatoes cool until they can be handled. p.r.i.c.k the sweet potatoes with a fork, and microwave them on high just until they are tender, about 7 minutes, turning them halfway through the cooking. Let the sweet potatoes cool until they can be handled.
2. Meanwhile, place the cauliflower in a large microwave-safe dish. Cover it tightly and microwave on high until just cooked through, about 5 minutes. Let cool slightly. Meanwhile, place the cauliflower in a large microwave-safe dish. Cover it tightly and microwave on high until just cooked through, about 5 minutes. Let cool slightly.
3. Peel the sweet potatoes and cut them into large dice. Peel the sweet potatoes and cut them into large dice.
4. In a large bowl, whisk together the white wine vinegar and Truvia. Add the sweet potatoes, cauliflower, scallions, bacon bits, and parsley; toss to coat. Season the salad with salt and pepper to taste, and serve. In a large bowl, whisk together the white wine vinegar and Truvia. Add the sweet potatoes, cauliflower, scallions, bacon bits, and parsley; toss to coat. Season the salad with salt and pepper to taste, and serve.
German Sweet Potato Salad, Red Apple Coleslaw, and Simple Macaroni Salad
BETTER THAN MASHED "POTATOES"
Few dishes are as soul-satisfying and luxurious as a b.u.t.tery-rich potato puree or mashed potatoes. I love mashed potatoes, but I know that they"re not particularly good for me. Cauliflower puree makes a truly superb subst.i.tute. Serves 4 Serves 4
Nonstick cooking spray 2 cups roughly chopped cauliflower Salt and freshly ground black pepper cup Greek yogurt 1. Preheat the oven to 450F. Line a baking sheet with foil and spray it with cooking spray. Preheat the oven to 450F. Line a baking sheet with foil and spray it with cooking spray.
2. Spread the cauliflower out on the prepared baking sheet. Season it with salt and pepper to taste. Top the cauliflower with another sheet of foil, and roll up the edges to form a sealed package. Spread the cauliflower out on the prepared baking sheet. Season it with salt and pepper to taste. Top the cauliflower with another sheet of foil, and roll up the edges to form a sealed package.
3. Roast the cauliflower for 20 minutes. Remove the top foil, being careful of the steam, and continue roasting the cauliflower until it is tender, another 15 to 20 minutes. Roast the cauliflower for 20 minutes. Remove the top foil, being careful of the steam, and continue roasting the cauliflower until it is tender, another 15 to 20 minutes.
4. In the bowl of a food processor, combine the cauliflower with the yogurt. Puree until the mixture is smooth. Season with salt and pepper to taste, if desired, and serve. In the bowl of a food processor, combine the cauliflower with the yogurt. Puree until the mixture is smooth. Season with salt and pepper to taste, if desired, and serve.
Healthy TipsThere may be no real replacement for a big, fat, fluffy baked potatoand once in a while, do treat yourself to one (topped with Greek yogurt and chopped fresh chives). But on a regular basis, reduce the amount of white potatoes in your diet by replacing them with cauliflower in recipes like potato salad or mashed potatoes.
SWEET POTATO PUREE.
I learned that sweet potatoes are the single healthiest vegetable. They"re loaded with carotenoids, vitamin C, pota.s.sium, and fiber. You can dress them up a bunch of different ways, but this simple puree is ideal. Serves 4 Serves 4 (see photograph photograph)
2 large sweet potatoes Salt and freshly ground black pepper 1. p.r.i.c.k the skin of the sweet potatoes with a fork. Place the potatoes in a microwave-safe dish and microwave on high until they are completely tender, about 13 minutes, turning them once halfway through cooking. p.r.i.c.k the skin of the sweet potatoes with a fork. Place the potatoes in a microwave-safe dish and microwave on high until they are completely tender, about 13 minutes, turning them once halfway through cooking.
2. Split the sweet potatoes in half, and scoop the flesh into the bowl of a food processor. Puree the sweet potatoes until smooth. Season with salt and pepper to taste; serve warm. Split the sweet potatoes in half, and scoop the flesh into the bowl of a food processor. Puree the sweet potatoes until smooth. Season with salt and pepper to taste; serve warm.
SWEET POTATO FRIES.
French fries are maddeningly delicious, but consider that a large order of McDonald"s French fries contains about 500 calories and 25 grams of fat before before you dip them into ketchup or mayo. I think its time for French fry rehab, don"t you? you dip them into ketchup or mayo. I think its time for French fry rehab, don"t you? Serves 4 Serves 4