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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. Serves 4

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.

Recipe provided by EatingWell.com and located on www.acefitness.org


I believe healthy eating is important if you want to live healthy & be YOUR best.
About Missy: Living healthy comes naturally to me. I live it & love it so I enjoy educating, motivating and helping others to do the same. I was born with a heart condition and had open heart surgery at the age of 8. I grew up being active and playing sports and am thankful to have my health. I’ve been in the fitness industry industry over 18 years and am ready to help you with your fitness and wellness goals. Call or email Missy to get started. Visit my website; www.workoutwithmissy.com

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Macaroni Salad

Old-fashioned macaroni salad sometimes contains jarred pimientos, diced ham or pickle relish, but this version is simple and deliciously plain with fresh chopped celery, carrot and onion. A combination of low-fat mayo and sour cream lightens up the dressing, and whole-wheat elbow noodles, spinach and edamame add extra nutrients.

Ingredients

3 cups whole-wheat elbow noodles (14- to 16-ounce package)
3/4 cup low-fat mayonnaise
3/4 cup reduced-fat sour cream
2 teaspoons sugar
1 teaspoon salt
3/4 teaspoon celery seed
Freshly ground pepper to taste
3 stalks celery, finely chopped
3 carrots, shredded
1 small Vidalia or other sweet onion, finely chopped
1 cup baby spinach, chopped
3/4 cup frozen (thawed) edamame
1/3 cup shredded mild Cheddar cheese

Preparation

  • Cook noodles in a large pot of boiling water until tender, 8 to 10 minutes or according to package directions. Drain. Transfer to a large bowl to cool for at least 15 minutes.
  • Combine mayonnaise, sour cream, sugar, salt, celery seed and pepper in a small bowl.
  • When the noodles have cooled, add celery, carrots, onion, spinach, edamame and the mayonnaise mixture; stir well to combine.
  • Cover and refrigerate until cold, at least 2 hours. Taste and adjust seasoning with salt and pepper, if desired. Sprinkle with cheese just before serving.

Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 3 days.

Nutrition
Per serving: 190 calories; 7 g fat ( 2 g sat , 2 g mono ); 13 mg cholesterol; 28 g carbohydrates; 1 g added sugars; 7 g protein; 3 g fiber; 366 mg sodium; 215 mg potassium.
Nutrition Bonus: Vitamin A (60% daily value) | Carbohydrate Servings: 2 | Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

Recipe From EatingWell:  July/August 2011, www.eatingwell.com

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