Use any vegetable in place of pungent broccoli rabe to make this a family-pleaser. Make it a Meal: round out the meal with a fresh salad of cherry tomatoes and cucumbers tossed with extra-virgin olive oil and balsamic vinegar.
Serves 4 Prep Time 20 min. Total Time 35 min.
Nutrition Profile: Heart Healthy High Calcium High Fiber Low Cholesterol Low Sat Fat
8 ounces whole-wheat shells, fusilli or chiocciole
1 large bunc broccoli rabe, trimmed and cut into 1-inch pieces, or 8 cups baby spinach
1 1/2 cups vegetable broth, or reduced-sodium chicken broth
1 tablespoon all-purpose flour
2 tablespoon extra-virgin olive oil
4 cloves garlic, minced
1 19-ounce c cannellini beans, rinsed
2 tablespoon red-wine vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup shredded fontina cheese
2/3 cup Toasted Breadcrumbs, optional (see Tip)
Bring a large pot of water to a boil. Add pasta and cook, stirring occasionally, according to package directions. Stir in broccoli rabe (or spinach) during the last 2 to 3 minutes. Drain. Dry the pot.
Whisk broth and flour in a small bowl until smooth. Heat oil in the pot over medium-high heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the broth mixture and bring to a simmer, whisking constantly, until it thickens, 3 to 4 minutes. Add beans, vinegar, salt and pepper and the pasta and broccoli rabe (or spinach). Cook, stirring, until the mixture is heated through, about 1 minute. Remove from the heat; add cheese, stirring until it melts. Serve immediately, topped with Toasted Breadcrumbs, if using.
Tip: To make toasted breadcrumbs, trim the crusts from 2 slices of whole-wheat sandwich bread. Tear the bread into pieces and process in a food processor into coarse crumbs. Toss breadcrumbs with 1 tablespoon extra-virgin olive oil and a pinch of salt in a small bowl. Cook in a large skillet over medium heat, stirring often, until golden and crisp, 3 to 5 minutes.
Where they at? lol
Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.
Serves 2 Prep Time 30 min. Total Time 30 min.
Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat Low Sodium
Tomato & Avocado Salsa, (recipe follows) or store-bought fresh salsa
3 tablespoon all-purpose flour
1/8 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon cayenne pepper, or to taste
1/3 cup beer
8 ounces tilapia fillet, cut crosswise into 1-inch wide strips
2 teaspoons canola oil
4 corn tortillas, warmed
Prepare Tomato & Avocado Salsa, if using.
Combine flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
Coat tilapia pieces in the batter. Heat oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Serve the fish with tortillas and salsa.
May today be my day lol
lol sometimes life just gives you one