Spaghetti Puttanesca with Broccoli Rabe

Serves: 4

Prep Time: 5 minutes

Cook Time: 15 minutes

Nutrition Score per serving: (2 1∕4 cups): 387 calories, 10 g fat (23% of calories), 3 g saturated fat, 53 g carbs, 25 g protein, 5 g fi ber, 284 mg calcium, 5 mg iron, 489 mg sodium



Broccoli rabe has a slightly nutty and pleasantly bitter taste. If you can't find it, substitute Swiss chard.

Ingredients
8 ounces whole-wheat spaghetti
1 pound broccoli rabe, thick stems discarded, cut into 2-inch pieces
½ tablespoon extra-virgin olive oil
4 cloves garlic, thinly sliced
¼ teaspoon red pepper flakes (or more to taste)
1 14.5-ounce can no-salt-added diced tomatoes
2 teaspoons capers, rinsed and chopped
12 Mediterranean olives, such as kalamata, pitted and chopped
1 6-ounce can tuna packed in olive oil, drained
Freshly ground black pepper
2 ounces Parmigiano-Reggiano
Chopped fresh basil or parsley (optional)

Directions
Cook spaghetti in a pot of boiling water for about 9 minutes or until al dente. Add broccoli rabe to the pot 3 minutes before pasta is done. Cover; return to a boil. Uncover, finish cooking, and drain.

Meanwhile, heat oil in a skillet over medium heat. Add garlic; cook until golden. Add red pepper flakes and tomatoes; bring to a simmer. Toss in capers, olives, and tuna; season with black pepper. Simmer for 2 minutes more; remove from heat. Return spaghetti and broccoli rabe to large pot. Add tomato-tuna mixture and toss. Divide among 4 bowls, shave Parmigiano-Reggiano over pasta with a vegetable peeler, top with herbs, if desired, and serve.



Source: Shape Magazine online

Rants continued......

Soy-Sesame Kale

Soy-Sesame Kale


City Catering Company in Seattle likes to use dinosaur kale—also called lacinato kale, cavolo nero, and black kale—in this speedy side dish.


3 tablespoons low-sodium soy sauce
3 tablespoons mirin (sweet rice wine)
1 tablespoon rice vinegar
1 tablespoon dark sesame oil
2 teaspoons minced peeled fresh ginger
3 garlic cloves, minced
1 1/2 pounds dinosaur kale, trimmed and cut into 2-inch pieces
Cooking spray

1. Combine first 6 ingredients in a large bowl, stirring with a whisk. Add kale; toss to coat. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add half of kale mixture to pan; sauté 4 minutes or until wilted and tender. Transfer to a bowl. Repeat procedure with remaining kale mixture.



Yield: 8 servings (serving size: 3/4 cup)

CALORIES 59 ; FAT 2.1g (sat 0.3g,mono 0.8g,poly 0.9g); CHOLESTEROL 0.0mg; CALCIUM 74mg; CARBOHYDRATE 8g; SODIUM 248mg; PROTEIN 2.2g; FIBER 1.1g; IRON 1.1mg

Cooking Light, APRIL 2009

Rants continued......

Black-Eyed Pea Salad

Black-Eyed Pea Salad

Sides and Salads. "Organic tomatoes bring the best flavor to this vegetarian dish. I pick them straight from my garden, but you can substitute canned diced tomatoes." —Judy Holder, Elk City, Okla.


1/2 teaspoon fine sea salt
1 garlic clove, minced
1/4 cup rice wine vinegar
2 tablespoons roasted garlic extra-virgin olive oil (such as Consorzio)
1 teaspoon ground cumin
3 cups chopped peeled tomato (about 2 large)
1/2 cup finely chopped onion
2 tablespoons chopped fresh cilantro
1 (15-ounce) can black-eyed peas, rinsed and drained
1 jalapeño pepper, seeded and minced
1 (6-ounce) bag baked pita chips (such as Stacy's) (I make my own whole wheat toasted pita chips)

1. Combine salt and garlic in a medium bowl; mash with a fork until a paste consistency. Add vinegar, oil, and cumin, stirring with a whisk. Add tomato and next 4 ingredients (through pepper); toss well. Serve with pita chips.



Yield: 6 servings (serving size: about 3/4 cup salad and 1 ounce chips)

CALORIES 228 ; FAT 10.1g (sat 1.2g,mono 6.4g,poly 2g); CHOLESTEROL 0.0mg; CALCIUM 12mg; CARBOHYDRATE 30.6g; SODIUM 573mg; PROTEIN 5.5g; FIBER 4.6g; IRON 2mg

Cooking Light, APRIL 2009

Rants continued......

Chipotle Sloppy Joes

Chipotle Sloppy Joes


Add Mexican-inspired spice to this traditional family favorite.


Cooking spray
2 1/2 cups presliced Vidalia or other sweet onion
1 (7-ounce) can chipotle chiles in adobo sauce
1 pound ground sirloin
1/2 cup prechopped green bell pepper
2 tablespoons tomato paste
1 teaspoon kosher salt
1/2 teaspoon ground cumin
1 (8-ounce) can no-salt-added tomato sauce
5 (1 1/2-ounce) hamburger buns, toasted ( 100 % Whole Wheat for me)

1. Heat a small nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; cover and cook 8 minutes or until golden brown, stirring frequently. Remove from heat; set aside.

2. Remove 1 teaspoon adobo sauce from can; set aside. Remove 1 chipotle chile from can; chop and set aside. Reserve remaining chiles and adobo sauce for another use.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes or until browned, stirring to crumble. Add bell pepper to pan; sauté 2 minutes. Stir in chopped chipotle chile, adobo sauce, tomato paste, and next 3 ingredients (through tomato sauce); cook 3 minutes, stirring occasionally. Spoon 1/2 cup beef mixture over bottom half of each bun, and top evenly with onions and top half of bun.

Plate with pickle chips and a simple slaw. Combine 1/3 cup canola-based mayonnaise, 1 1/2 teaspoons sugar, 1/2 teaspoon freshly ground black pepper, 1/4 teaspoon salt, and 1/4 teaspoon dry mustard in a large bowl; stir with a whisk. Add 3 cups packaged cabbage-and-carrot coleslaw, tossing well to combine.



Yield: 5 servings (serving size: 1 sandwich)

CALORIES 273 ; FAT 6.1g (sat 2.1g,mono 2.1g,poly 1.3g); CHOLESTEROL 48mg; CALCIUM 84mg; CARBOHYDRATE 32.1g; SODIUM 724mg; PROTEIN 23.3g; FIBER 3.4g; IRON 3.7mg

Cooking Light, APRIL 2009

Rants continued......