Month: November 2012

Broccoli Rabe, White Bean & Fontina Pasta

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Broccoli Rabe, White Bean & Fontina Pasta

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.
RECIPE OVERVIEW
Serves 4 Prep Time 20 min. Total Time 35 min.
Nutrition Profile: Heart Healthy High Calcium High Fiber Low Cholesterol Low Sat Fat

INGREDIENTS

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)

COOKING DIRECTIONS

Step 1
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.

Step 2
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.

RECIPE TIPS

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.

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

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Beer-Battered Fish Tacos with Tomato & Avocado Salsa

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.

RECIPE OVERVIEW
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

INGREDIENTS

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

COOKING DIRECTIONS

Step 1
Prepare Tomato & Avocado Salsa, if using.

Step 2
Combine flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.

Step 3
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.