Tue: Athenian Pasta Primavera
8 servings, about 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
INGREDIENTS
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1 medium onion, sliced
1/2 teaspoon salt
1 yellow bell pepper, sliced
1 medium zucchini, trimmed, halved lengthwise and thinly sliced
3 cloves garlic, minced
1/2 cup dry white wine
Freshly ground pepper, to taste
1 pound whole-wheat penne
1 1/2 cups baby peas, (if frozen, rinse under warm water and drain)
1/2 cup packed fresh mint leaves, chopped
3/4 cup crumbled feta cheese, (4 ounces)
PREPARATION
Put a large pot of water on to boil.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and salt and cook, stirring occasionally, until the onion is beginning to brown, 3 to 5 minutes.
Add bell pepper and zucchini to the onion. Cook, stirring, until the vegetables are just beginning to soften, 3 minutes. Stir in garlic and continue cooking until fragrant, 1 minute more. Stir in wine and pepper; simmer until most of the wine has evaporated, 1 to 2 minutes.
Meanwhile, cook penne in the boiling water according to the package directions, until al dente. Drain, reserving 1/2 cup of the cooking liquid. Return the pasta to the pot.
Stir the reserved cooking liquid and the vegetables into the pasta along with the remaining 1 tablespoon oil, peas, mint and feta.
NUTRITION
Per serving: 305 calories; 6 g fat (3 g sat, 3 g mono); 13 mg cholesterol; 51 g carbohydrates; 10 g protein; 8 g fiber; 326 mg sodium; 236 mg potassium.
Nutrition Bonus: Vitamin C (75% daily value).
3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 1 fat
Wed. Pesto-Topped Grilled Summer Squash
PREPARATION
Preheat grill to medium-high.
Combine basil, pine nuts, oil, Parmesan, garlic, lemon juice and salt in a small bowl.
Coat both sides of squash slices with cooking spray. Grill the squash until browned and tender, 2 to 3 minutes per side. Serve topped with the pesto.
TIPS & NOTES
Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
NUTRITION
Per serving: 115 calories; 10 g fat (1 g sat, 4 g mono); 1 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 3 g protein; 2 g fiber; 167 mg sodium; 371 mg potassium.
Nutrition Bonus: Vitamin C (35% daily value).
Exchanges: 1 vegetable, 1 fat
INGREDIENTS
1/2 cup chopped fresh basil
1/4 cup toasted pine nuts, (see Tip)
1 tablespoon extra-virgin olive oil
1 tablespoon grated Parmesan cheese
1 clove garlic, minced
2 teaspoons lemon juice
1/4 teaspoon salt
2 medium summer squash, (about 1 pound), sliced diagonally 1/4 inch thick
Canola or olive oil cooking spray
Thur. Summer Squash & White Bean Sauté
4 servings, about 1 1/4 cups each
INGREDIENTS
1 tablespoon extra-virgin olive oil
1 medium onion, halved and sliced
2 cloves garlic, minced
1 medium zucchini, halved lengthwise and sliced
1 medium yellow summer squash, halved lengthwise and sliced
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)
2 medium tomatoes, chopped
1 tablespoon red-wine vinegar
1/3 cup finely shredded Parmesan cheese
PREPARATION
Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in Parmesan.
TIPS & NOTES
Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
NUTRITION
Per serving: 195 calories; 6 g fat (2 g sat, 4 g mono); 5 mg cholesterol; 25 g carbohydrates; 11 g protein; 8 g fiber; 600 mg sodium; 726 mg potassium.
Nutrition Bonus: Vitamin C (50% daily value), Folate & Potassium (21% dv), Calcium, Magnesium & Vitamin A (15% dv)
1 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1 plant-based protein, 1 fat
Fri. Tilapia & Summer Vegetable Packets
INGREDIENTS
1 cup quartered cherry, or grape tomatoes
1 cup diced summer squash
1 cup thinly sliced red onion
12 green beans, trimmed and cut into 1-inch pieces
1/4 cup pitted and coarsely chopped black olives
2 tablespoons lemon juice
1 tablespoon chopped fresh oregano
1 tablespoon extra-virgin olive oil
1 teaspoon capers, rinsed
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 pound tilapia fillets, cut into 4 equal portions
PREPARATION
Preheat grill to medium. (No grill? See Oven Variation, below.)
Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates. Oven Variation: Preheat oven to 425°F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.
NUTRITION
Per serving: 181 calories; 7 g fat (1 g sat, 4 g mono); 57 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 24 g protein; 2 g fiber; 435 mg sodium; 591 mg potassium.
Nutrition Bonus: Selenium (68% daily value), Vitamin C (30% dv), Potassium (17% dv).
1/2 Carbohydrate Serving
Exchanges: 1 1/2 vegetables, 3 very lean meat, 1 fat
Sat. Parmesan-Squash Cakes
INGREDIENTS
1 large egg
2/3 cup finely chopped shallots
1 tablespoon chopped flat-leaf parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups shredded seeded summer squash, (2-3 medium, about 1 pound; see Tip)
1/2 cup freshly grated Parmesan cheese
1 tablespoon extra-virgin olive oil
PREPARATION
Preheat oven to 400°F.
Beat egg in a large bowl. Stir in shallots, parsley, salt and pepper. Place shredded squash in the center of a clean kitchen towel; gather up the ends and twist to squeeze out any liquid. Add the squash and cheese to the bowl; stir to combine.
Heat oil in a large nonstick skillet over medium heat. Pack a 1/3-cup measuring cup with the squash mixture and unmold it into the pan; gently pat it down to form a 3-inch cake. Repeat, making 4 squash cakes. Cook until browned and crispy on the bottom, 3 to 4 minutes. Gently turn the cakes over and transfer the pan to the oven. Bake for 10 minutes. Serve immediately.
TIPS & NOTES
Tip: To remove the seeds from summer squash, cut the squash in half lengthwise and scrape out the seeds with a spoon. To shred the squash, use the large-holed side of a box grater.
NUTRITION
Per serving: 130 calories; 8 g fat (3 g sat, 4 g mono); 62 mg cholesterol; 9 g carbohydrates; 7 g protein; 1 g fiber; 322 mg sodium; 406 mg potassium.
Nutrition Bonus: Vitamin C (35% daily value), Calcium & Vitamin A (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 lean meat, 1/2 fat
Sun. Roasted Squash & Fennel with Thyme
4 servings, about 2/3 cup each
INGREDIENTS
2 small summer squash, (about 12 ounces)
1 1/2 cups sliced fennel bulb, (about 1 small bulb), plus 1 tablespoon chopped fennel fronds, divided
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup thinly sliced garlic
PREPARATION
Preheat oven to 450°F.
Quarter squash lengthwise, then cut crosswise into 1-inch pieces. Combine the squash with sliced fennel, oil, thyme, salt and pepper in a large bowl. Spread the mixture evenly on a large, rimmed baking sheet. Roast for 10 minutes. Stir in garlic and roast until the vegetables are tender and the fennel is beginning to brown, about 5 minutes more. Stir in fennel fronds and serve.
NUTRITION
Per serving: 66 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 2 g protein; 2 g fiber; 167 mg sodium; 388 mg potassium.
Nutrition Bonus: Vitamin C (35% daily value).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 fat
I'll let you know if my family survives!!!!
