Pasta, Risotto, and Rice (13 page)

Serves 6
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Prep time: 10 minutes
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Cooking time: 25 minutes

This dish really highlights the fall flavors of turkey, sage, and pears. It’s comforting and heartwarming as well as delicious. You can also top the dish with crumbled blue cheese before serving, if desired.

3 tablespoons olive oil

1¼ pounds turkey tenderloins

2 teaspoons onion and herb seasoning (preferably salt-free)

12 ounces orzo

2 ripe Anjou pears, cored and diced

¼ cup chopped fresh sage

Preheat the oven to 400ºF.

Brush 1 tablespoon of the olive oil all over the turkey and place the turkey on a baking sheet. Sprinkle the turkey all over with the onion and herb seasoning. Bake for 25 minutes, until the turkey is cooked through (160ºF). Remove the turkey from the oven and let stand for 5 minutes before cutting into 2-inch pieces.

Meanwhile, cook the orzo according to the package directions. Drain and return the pasta to the pan. While the pasta is still warm, stir in the remaining 2 tablespoons of oil and toss to coat. Stir in the pears, sage, and cooked turkey. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 428
Fat: 11g
Saturated Fat: 2g
Cholesterol: 57mg
Carbohydrate: 53g
Protein: 28g
Fiber: 3g
Sodium: 66mg

Pancetta Carbonara with Garlic Cream and Green Peas

Serves 4
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Prep time: 10 minutes
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Cooking time: 15 to 20 minutes

Carbonara is a classic Italian pasta dish that often contains pancetta, egg, and cheese. In my version, I use low-fat milk to keep calories and fat in check. Feel free to use ham instead of pancetta and to add freshly grated Parmesan cheese if you want.

12 ounces spaghetti

2 teaspoons olive oil

4 ounces diced pancetta or cooked ham

3 cloves garlic, minced

2 cups low-fat milk

1 cup frozen green peas, kept frozen until ready to use

Cook the spaghetti according to the package directions. Drain and keep warm.

Meanwhile, heat the oil in a large saucepan over medium heat. Add the pancetta and cook for 3 to 5 minutes, until golden brown, stirring frequently. Add the garlic and cook for 2 minutes, until soft. Add the milk and simmer for 5 minutes. Add the cooked spaghetti and the peas and cook for 1 to 2 minutes to heat the spaghetti and warm the peas. Remove from the heat and season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 464
Fat: 7g
Saturated Fat: 2g
Cholesterol: 21mg
Carbohydrate: 75g
Protein: 23g
Fiber: 4g
Sodium: 501mg

Chorizo-Studded Bow Ties with Spinach and Asiago

Serves 6
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Prep time: 10 minutes
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Cooking time: 10 to 15 minutes

Chorizo is a super-tasty, garlicky pork sausage that adds tons of flavor to any dish. Make sure you buy fully cooked Spanish-style chorizo to cut down on the cooking time and to eliminate any extra fat.

12 ounces bow tie pasta (farfalle)

2 teaspoons olive oil

8 ounces cooked chorizo sausage, cut into ½-inch pieces

1½ cups reduced-sodium chicken broth

5 ounces baby spinach

½ cup grated Asiago cheese

Cook the pasta according to the package directions. Drain and keep warm.

Meanwhile, heat the oil in a large saucepan over medium heat. Add the sausage and cook for 3 to 5 minutes, until golden brown, stirring frequently. Add the broth and bring to a simmer. Add the cooked pasta and the spinach and cook for 1 minute. Decrease the heat to low and add the cheese. Cook for 1 minute, until the spinach wilts and the cheese melts. Remove from the heat and season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 462
Fat: 23g
Saturated Fat: 8g
Cholesterol: 42mg
Carbohydrate: 43g
Protein: 21g
Fiber: 3g
Sodium: 539mg

Spicy Linguine with Italian Sausage and Chunky Tomato Sauce

Serves 4
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Prep time: 5 minutes
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Cooking time: 10 to 15 minutes

The spice in this dish comes from hot Italian turkey sausage. If you want a milder meal, opt for the sweet turkey sausage. Also, feel free to select canned tomatoes with additional ingredients, such as basil, garlic, oregano, bell peppers, and onions.

12 ounces linguine

2 teaspoons olive oil

8 ounces hot Italian turkey sausage, casing removed

1 (28-ounce) can diced tomatoes

¼ cup chopped fresh basil

¼ cup grated Parmesan cheese

Cook the linguine according to the package directions. Drain, transfer the pasta to a large bowl, and cover with foil to keep warm.

Meanwhile, heat the oil in a large skillet over medium heat. Add the sausage and cook for 3 to 5 minutes, until browned, breaking up the meat as it cooks. Add the tomatoes and bring to a simmer. Simmer for 5 minutes. Remove from the heat and stir in the basil. Season to taste with salt and freshly ground black pepper. Pour the sauce over the linguine and top with the Parmesan cheese.

Nutrients per serving:

Calories: 406
Fat: 12g
Saturated Fat: 3g
Cholesterol: 46mg
Carbohydrate: 56g
Protein: 21g
Fiber: 4g
Sodium: 908mg

Butternut Squash Risotto with Smoked Mozzarella

Serves 4
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Prep time: 10 minutes
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Cooking time: 25 minutes

Sweet butternut squash becomes super-creamy when cooked until tender, and it’s an excellent addition to creamy risotto. You may use acorn squash instead if you want.

1 tablespoon olive oil

½ cup chopped shallots

1 cup Arborio (short grain) rice

4 cups reduced-sodium chicken broth

1 butternut squash (about 2 pounds), halved lengthwise and seeded

1 cup grated smoked mozzarella cheese

Heat the oil in a medium saucepan over medium heat. Add the shallots and cook for 2 to 3 minutes, until soft. Add the rice and cook for 2 minutes, until the rice is translucent, stirring frequently. Add ½ cup of the chicken broth and simmer until the liquid is absorbed, stirring frequently. Continue adding the chicken broth once the liquid is absorbed, ½ to 1 cup at a time, and stir frequently until all the liquid is absorbed and the rice is tender (the entire process will take about 20 minutes).

Meanwhile, season the inside of the squash with salt and freshly ground black pepper and place flesh side down in a microwave-safe dish. Add about ¹⁄
8
inch of water to the dish and cover with microwave-safe plastic wrap or a paper towel. Microwave on HIGH power for 5 to 8 minutes, until the flesh is tender. When cool enough to handle, remove the flesh from the squash and transfer to a bowl. Mash the flesh with a potato masher or fork. Fold the butternut squash and mozzarella cheese into the rice mixture and stir until the cheese melts. Remove from the heat and season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 450
Fat: 11g
Saturated Fat: 5g
Cholesterol: 26mg
Carbohydrate: 73g
Protein: 15g
Fiber: 8g
Sodium: 278mg

Roasted Garlic Risotto with Asparagus and Parmesan