Saute whatever veggies you like in a small amount of EVOO-toss with pesto and hot whole grain pasta. Sprinkle with a bit of shredded mozzarella or provelone if desired.
You can make your sauce with almost ALL veggies (depends upon your taste). To change the flavours you can add some curry powder/saffran/olives/capers etc. An alternative would be shrimps,lentils,lemon (al limone) and very simple: aglio e olio (garlic and olive oil).
Red Peppers, Courgettes and Mushrooms are all low in fat and can easily be added to pasta. Just use a mix of stock cube and tomato puree or tinned toms for the sauce and then for an extra special twist add some extra light philadelphia with garlic.
If you are counting calories it should be quite low.
Teriyaki Chicken and Soba Noodle Salad
Teriyaki Marinade
1/2 cup soy sauce
1/2 cup sake or dry sherry
2 garlic cloves, minced or pressed
1 inch piece of ginger, cut into thin rounds
3 tbsp brown sugar, packed
1 lb chicken or firm fish fillets (salmon, mahimahi, or sea bass), rinsed and patted dry
3 quarts water
1/4 tsp salt
4 oz. fresh spinach, rinsed and drained
2 carrots
2 scallions
2 garlic cloves
8 oz. soba noodles (or whole wheat spaghetti if that’s what you have)
2 tbsp rice vinegar
1/2 cup orange juice
2 tsp dark sesame oil
MethodIn a small nonreactive saucepan, combine all of the teriyaki marinade ingredients. Bring them to a boil, then lower the heat and simmer for 5 minutes. Transfer marinade to a nonreactive baking pan and refrigerate to cool quickly. Strain the cooled marinade into a measuring cup and discard any solids.
Place the fish or chicken in the same baking pan, pour on 1/3 cup of the marinade, and refrigerate it while you prepare the remaining ingredients or up to 2 hours. In a large covered pot, bring the water and salt to a boil. Meanwhile, remove any large stems from the spinach, cut or tear into bite-sized pieces, and set aside in a large serving dish. Peel and grate the carrots, thinly slice the scallions on a severe diagonal, and mince the garlic.
Preheat the grill or the oven (400 degrees).
When the water boils, ease in the soba noodles and cook for about 5 minutes, until al dente. Drain in a colander, rinse with cold water, drain again, and set aside in a shallow bowl. Whisk together the minced garlic, rice vinegar, orange juice, sesame oil, and 2 tbsp of the remaining marinade. Pour over the cooked soba noodles and gently toss.
Remove the fish or chicken from the marinade. If fish, broil or grill on each side for 4-5 minutes per inch of thickness. If chicken, cook for about 10 -15 minutes. Turn the protein, no matter which, halfway through and baste with the marinade.
For a flashy presentation, mound the soba noodles in the center of the spinach, sprinkle the carrots around the edge of the bowl, place the protein in the center, and sprinkle with scallions. Serve immediately.
Though not a stated pasta dish, this chicken fricassee is begging to be served over some noodles and is extremely healthy.
¼ cup arrowroot powder (or cornstarch)
½ tsp sea salt or Herbamare
½ tsp freshly ground black pepper
1 tsp dried thyme
2 large boneless, skinless chicken breasts, cut into pieces
1 tbsp extra virgin olive oil
10-12 cloves garlic, crushed
1 – 14.5 oz can diced tomatoes
3 tbsp white wine vinegar
2 tbsp tomato paste
¼-1/2 cup water
1 – 14.5 oz. can artichoke hearts, drained and rinsed
½ cup pitted kalamata olives
¼ cup tightly packed chopped fresh basil
3 tbsp chopped fresh oregano
6 cups baby spinach
Herbamare/salt and freshly ground black pepper to taste
Chopped fresh basil and oregano for garnish
MethodPlace arrowroot powder, herbamare or sea salt, black pepper, and dried thyme into a shallow dish and gently mix together with a fork. Add the chicken pieces and move chicken around to coat with the mixture.
Heat olive oil in a large 11 inch deep skillet or pot over medium heat. Add the chicken pieces and lightly sauté for about 5 minutes, moving the chicken around to cook on all sides. Add the crushed garlic and continue to cook for about another minute, keeping everything moving in the pan. Add the diced tomatoes, white wine vinegar, tomato paste, and water; stir to mix everything together.
Then add the artichoke hearts, olives, and chopped fresh herbs; gently mix everything together. Cover and simmer for about 35 minutes over low heat, stirring occasionally. Then add the spinach, and cook for about another 10 minutes. Remove from heat and add salt and pepper to taste. Garnish with chopped fresh basil and oregano.
PASTA E FASOL
=====================
1-2 cloves garlic, sliced
1/4-1/2 c. spaghetti sauce
Water to make mixture soupy
Sprinkles of garlic powder, basil, parsley, oregano, crushed red pepper
Leftover spaghetti (cut up) or macaroni
1 can cannelini (white kidney) beans
Saute garlic in oil. Add all ingredients except pasta. Simmer 15 minutes, add pasta. Serve when warm. Even better leftover.
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Tofu, Pasta with Veggies
====================
Ingredients:
1 lb firm tofu
Braggs liquid aminos
Optional: hing or garlic
1 lb pasta, penne or rotini
4 medium carrots
2 stalks broccoli
1 cup fresh green beans, pepper, or celery
2 – 4 tblsp olive oil
Optional: tomato sauce or pesto
Optional: Fresh or dried basil and oregano
Optional: Fresh ground pepper, dried ginger, cumin, cayenne or black pepper (add to the marinade)
Instructions:
Put a large pot of salted water on to boil
Slice the tofu in 1/2 X 1″ pieces
Place in a bowl, sprinkle with braggs, and shake or stir
Let tofu sit for a few minutes
Heat the oil on medium/high in a heavy non stick or well cured cast iron pan
Optional: add a pinch of hing or 1 tsp minced garlic to the oil
Add the tofu, fry 5 minutes each side, turning with a spatula (that’s the fun part)
Prep the veggies and place in a steamer basket over boiling water
Cover & steam for 5 – 10 minutes, until just tender
Add the pasta to the boiling water, bring back to boil, stirring, reduce heat, cover and simmer 7 minutes, or until al dente
Drain the pasta, add a little olive oil, sauce or pesto if you want, and/or fresh or dried herbs like basil, oregano, marjoram, thyme
Add the veggies & tofu, and mix gently
Serve hot sprinkled with parmesan cheese, or fresh basil
May 31st, 2008 at 7:14 pm
Saute whatever veggies you like in a small amount of EVOO-toss with pesto and hot whole grain pasta. Sprinkle with a bit of shredded mozzarella or provelone if desired.
June 2nd, 2008 at 11:13 am
You can make your sauce with almost ALL veggies (depends upon your taste). To change the flavours you can add some curry powder/saffran/olives/capers etc. An alternative would be shrimps,lentils,lemon (al limone) and very simple: aglio e olio (garlic and olive oil).
June 2nd, 2008 at 10:50 pm
Red Peppers, Courgettes and Mushrooms are all low in fat and can easily be added to pasta. Just use a mix of stock cube and tomato puree or tinned toms for the sauce and then for an extra special twist add some extra light philadelphia with garlic.
If you are counting calories it should be quite low.
June 4th, 2008 at 6:08 pm
Teriyaki Chicken and Soba Noodle Salad
Teriyaki Marinade
1/2 cup soy sauce
1/2 cup sake or dry sherry
2 garlic cloves, minced or pressed
1 inch piece of ginger, cut into thin rounds
3 tbsp brown sugar, packed
1 lb chicken or firm fish fillets (salmon, mahimahi, or sea bass), rinsed and patted dry
3 quarts water
1/4 tsp salt
4 oz. fresh spinach, rinsed and drained
2 carrots
2 scallions
2 garlic cloves
8 oz. soba noodles (or whole wheat spaghetti if that’s what you have)
2 tbsp rice vinegar
1/2 cup orange juice
2 tsp dark sesame oil
MethodIn a small nonreactive saucepan, combine all of the teriyaki marinade ingredients. Bring them to a boil, then lower the heat and simmer for 5 minutes. Transfer marinade to a nonreactive baking pan and refrigerate to cool quickly. Strain the cooled marinade into a measuring cup and discard any solids.
Place the fish or chicken in the same baking pan, pour on 1/3 cup of the marinade, and refrigerate it while you prepare the remaining ingredients or up to 2 hours. In a large covered pot, bring the water and salt to a boil. Meanwhile, remove any large stems from the spinach, cut or tear into bite-sized pieces, and set aside in a large serving dish. Peel and grate the carrots, thinly slice the scallions on a severe diagonal, and mince the garlic.
Preheat the grill or the oven (400 degrees).
When the water boils, ease in the soba noodles and cook for about 5 minutes, until al dente. Drain in a colander, rinse with cold water, drain again, and set aside in a shallow bowl. Whisk together the minced garlic, rice vinegar, orange juice, sesame oil, and 2 tbsp of the remaining marinade. Pour over the cooked soba noodles and gently toss.
Remove the fish or chicken from the marinade. If fish, broil or grill on each side for 4-5 minutes per inch of thickness. If chicken, cook for about 10 -15 minutes. Turn the protein, no matter which, halfway through and baste with the marinade.
For a flashy presentation, mound the soba noodles in the center of the spinach, sprinkle the carrots around the edge of the bowl, place the protein in the center, and sprinkle with scallions. Serve immediately.
Though not a stated pasta dish, this chicken fricassee is begging to be served over some noodles and is extremely healthy.
¼ cup arrowroot powder (or cornstarch)
½ tsp sea salt or Herbamare
½ tsp freshly ground black pepper
1 tsp dried thyme
2 large boneless, skinless chicken breasts, cut into pieces
1 tbsp extra virgin olive oil
10-12 cloves garlic, crushed
1 – 14.5 oz can diced tomatoes
3 tbsp white wine vinegar
2 tbsp tomato paste
¼-1/2 cup water
1 – 14.5 oz. can artichoke hearts, drained and rinsed
½ cup pitted kalamata olives
¼ cup tightly packed chopped fresh basil
3 tbsp chopped fresh oregano
6 cups baby spinach
Herbamare/salt and freshly ground black pepper to taste
Chopped fresh basil and oregano for garnish
MethodPlace arrowroot powder, herbamare or sea salt, black pepper, and dried thyme into a shallow dish and gently mix together with a fork. Add the chicken pieces and move chicken around to coat with the mixture.
Heat olive oil in a large 11 inch deep skillet or pot over medium heat. Add the chicken pieces and lightly sauté for about 5 minutes, moving the chicken around to cook on all sides. Add the crushed garlic and continue to cook for about another minute, keeping everything moving in the pan. Add the diced tomatoes, white wine vinegar, tomato paste, and water; stir to mix everything together.
Then add the artichoke hearts, olives, and chopped fresh herbs; gently mix everything together. Cover and simmer for about 35 minutes over low heat, stirring occasionally. Then add the spinach, and cook for about another 10 minutes. Remove from heat and add salt and pepper to taste. Garnish with chopped fresh basil and oregano.
June 5th, 2008 at 11:41 pm
PASTA E FASOL
=====================
1-2 cloves garlic, sliced
1/4-1/2 c. spaghetti sauce
Water to make mixture soupy
Sprinkles of garlic powder, basil, parsley, oregano, crushed red pepper
Leftover spaghetti (cut up) or macaroni
1 can cannelini (white kidney) beans
Saute garlic in oil. Add all ingredients except pasta. Simmer 15 minutes, add pasta. Serve when warm. Even better leftover.
************************************************************************************************************************************************
Tofu, Pasta with Veggies
====================
Ingredients:
1 lb firm tofu
Braggs liquid aminos
Optional: hing or garlic
1 lb pasta, penne or rotini
4 medium carrots
2 stalks broccoli
1 cup fresh green beans, pepper, or celery
2 – 4 tblsp olive oil
Optional: tomato sauce or pesto
Optional: Fresh or dried basil and oregano
Optional: Fresh ground pepper, dried ginger, cumin, cayenne or black pepper (add to the marinade)
Instructions:
Put a large pot of salted water on to boil
Slice the tofu in 1/2 X 1″ pieces
Place in a bowl, sprinkle with braggs, and shake or stir
Let tofu sit for a few minutes
Heat the oil on medium/high in a heavy non stick or well cured cast iron pan
Optional: add a pinch of hing or 1 tsp minced garlic to the oil
Add the tofu, fry 5 minutes each side, turning with a spatula (that’s the fun part)
Prep the veggies and place in a steamer basket over boiling water
Cover & steam for 5 – 10 minutes, until just tender
Add the pasta to the boiling water, bring back to boil, stirring, reduce heat, cover and simmer 7 minutes, or until al dente
Drain the pasta, add a little olive oil, sauce or pesto if you want, and/or fresh or dried herbs like basil, oregano, marjoram, thyme
Add the veggies & tofu, and mix gently
Serve hot sprinkled with parmesan cheese, or fresh basil
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