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Whole Wheat Penne With Shrimp and Vegetables.
The earthy quality of the fall vegetables complement the heartiness of the whole wheat pasta in this dish.
You Will Need
1 pound whole wheat penne pasta
3 tablespoons extra virgin olive oil
2 cloves garlic, minced
1 pound Italian eggplant, cut into 1/2" cubes
3 Roma tomatoes, seeded and chopped
1/2 pound medium shrimp, cleaned and deveined
1/4 cup basil, chopped
What to Do
1. Cook pasta in a large pot of boiling salted water according to package directions, or until al dente.
2. Meanwhile heat olive oil in a large skillet. Sauté garlic for 1 minute, add the eggplant and sauté for 5 minutes or until golden brown. Add chopped tomatoes and sauté an additional 2 minutes. Add the shrimp and cook for an additional 2-3 minutes or until the shrimp turn pink.
3. Drain pasta, reserving 1/2 cup cooking liquid. Add both to the skillet and toss all the ingredients together. Top with fresh chopped basil.
Serves: 4
Per serving: Calories 570, fat 13 g, saturated fat 2 g, cholesterol 85 mg, sodium 95 mg, carbohydrate 91 g, fiber 10 g, sugar 1 g, protein 29 g.
Tandoori Chicken
The traditional Indian tandoori clay oven bakes the spices into the chicken, making it intensely flavorful without a lot of high-calorie sauce. You can easily create a similar version at home.
You Will Need
1- to 3-pound roasting chicken
1/4 cup fresh lemon juice
8 ounces nonfat plain yogurt
2 tablespoons extra virgin olive oil, plus 1 tablespoon
2 large garlic cloves, minced
1 tablespoon gingerroot, minced
2 teaspoons ground cumin
1 teaspoon ground cayenne pepper
2 teaspoons paprika
1 teaspoon sea salt
1/2 teaspoon turmeric
Garnish: cilantro, scallions, lemon wedges, and basmati rice
What to Do
1. Rinse the chicken inside and out. Pat dry. Cut several 1/2-inch-deep slits over the entire surface of the chicken, then cut the chicken into 8 pieces.
2. Mix the next 10 ingredients, reserving 1 tablespoon olive oil, in a large bowl. Add the chicken and toss. Be sure the chicken is well coated with the yogurt marinade. Cover and marinate in the refrigerator for two hours, occasionally turning the chicken.
3. Preheat the oven to 400°F. Brush a baking pan with the remaining tablespoon of olive oil. Arrange chicken, skin side up, and roast for 15 minutes. Turn the chicken and roast for 15 minutes longer. Reduce the oven to 350°F, turn the chicken once more and roast for an additional 15 minutes. Remove the chicken and transfer to a serving platter. Serve with fresh cilantro, grilled scallions, lemon wedges, and basmati rice.
Serves: 4
Per serving: Calories 190, fat 7 g, saturated fat 1 g, cholesterol 65 mg, sodium 380 mg, carbohydrate 4 g, fiber 0 g, sugar 2 g, protein 28 g.
Beef Fajitas
The tequila and limes make this really delicious. Replace sour cream with guacamole for a healthy yet satisfyingly rich garnish.
You Will Need
2 tablespoons extra virgin olive oil
Juice and zest from 2 limes
2 tablespoons tequila
1 tablespoon jalapeño pepper, minced
2 cloves garlic, minced
3/4 pound skirt steak, cut across the grain into 1-inch cubes
2 red onions, cut into eighths
3 bell peppers, various colors, cut into eighths
2 limes, cut into eighths
6-inch flour tortillas
Salsa, beans, and guacamole for serving
What to Do
1. Whisk the olive oil, lime juice and zest, tequila, pepper, and garlic together. Pour over the beef and vegetables in a large bowl and toss to coat.
2. Thread the beef and vegetables onto metal skewers and grill over medium-high heat. Continue to brush the marinade over the skewers as they cook, approximately 3-4 minutes per side.
3. Serve while hot with warm tortillas, salsa, beans and guacamole.
Serves: 4
Per serving: Calories 410, fat 19 g, saturated fat 4.5 g, cholesterol 50 mg, sodium 310 mg, carbohydrate 30 g, fiber 4 g, sugar 6 g, protein 27 g.
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