Spaghetti & Turkey Meatballs

Meatballs are often a family-friendly favorite, and this is a leaner version of the classic dish. You could substitute rosemary for the sage and spoon the meatballs onto rolls for delicious hero sandwiches.

 

Ingredients

·         1 pound skinless, boneless turkey breast, cut into large chunks

·         2 teaspoons olive oil

·         1 medium onion, finely chopped

·         3 cloves garlic, minced

·         1 slice (1 ounce) oatmeal or whole-wheat sandwich bread, crumbled

·         1/4 cup fat-free or low-fat (1%) milk

·         1/4 cup grated Parmesan cheese

·         3/4 teaspoon salt

·         1/4 teaspoon rubbed sage

·         1 can (28 ounces) crushed tomatoes

·         1/2 teaspoon fennel seeds

·         10 ounces spaghetti

 

Directions

1. In a food processor, coarsely grind the turkey.

2. In a large nonstick skillet, heat the oil over medium heat. Add the onion and garlic, and cook until the onion is soft, about 7 minutes. Transfer the onion to a large bowl. (Set the skillet aside.)

3. Add the crumbled bread and milk to the onion, and stir to moisten. Add the turkey, Parmesan, 1/2 teaspoon of the salt, and the sage. Mix well to combine, then shape into 20 meatballs.

4. In the same skillet the onion cooked in, combine the remaining 1/4 teaspoon salt, the tomatoes, and fennel seeds. Bring to a boil over medium heat. Add the meatballs, cover, and cook until the meatballs are cooked through and the sauce is flavorful, about 10 minutes.

5. Meanwhile, in a large pot of boiling water, cook the pasta according to package directions. Drain and transfer to a large bowl. Add the meatballs and sauce, tossing to combine.

Makes 4 servings.

Nutrition per serving: 560 calories, 7g total fat (2g saturated), 75mg cholesterol, 7g dietary fiber, 79g carbohydrate, 45g protein, 900mg sodium.

Thai-Style Beef and Noodle Salad

This beef and noodle salad is tossed in a dressing inspired by the interplay of sour, salty, and sweet flavors typical of Thai cuisine.

 

Ingredients

·         10 ounces well-trimmed beef sirloin

·         ½ teaspoon salt

·         8 ounces spaghetti

·         ¼ cup ketchup

·         3 tablespoons fresh lime juice

·         2 tablespoons reduced-sodium soy sauce

·         2 teaspoons light brown sugar

·         ¼ teaspoon red pepper flakes

·         4 scallions, thinly sliced

·         1 large carrot, shredded

·         1 Granny Smith apple, cut into ⅓-inch dice

 

Directions

1. Preheat the broiler. Sprinkle the meat with ¼ teaspoon of the salt. Broil 4 to 6 inches from the heat for 3 to 4 minutes per side, or until medium-rare. Place the beef on a plate and let it stand for 10 minutes. Then thinly slice the beef on the diagonal, and cut the slices into bite-size pieces. Reserve any juices on the plate.

2. Meanwhile, in a large pot of boiling water, cook the spaghetti according to package directions. Drain well.

3. In a large bowl, combine the remaining ¼ teaspoon salt, the ketchup, lime juice, soy sauce, brown sugar, and red pepper flakes. Add the drained pasta and toss well.

4. Add the beef pieces and any juices from the plate, the scallions, carrot, and apple. Toss well to combine. Serve at room temperature or chilled.

Makes 4 servings

Nutrition per serving: 410 calories, 10g total fat (3g saturated), 47mg cholesterol, 3g dietary fiber, 58g carbohydrate, 24g protein, 790mg sodium.

Pasta with Italian Butternut Sauce

 

The flavors in this pasta sauce were inspired by the filling for Italian pumpkin tortellini: a mixture of naturally sweet pumpkin complemented by salty cheese and a spicy-sweet condiment (we’ve used chutney). Since farmers’ markets now have more interesting winter squash available, you might want to substitute one of the more unusual squashes for the butternut. Try kabocha or sugar pumpkin, or buttercup or carnival squash.

 

Ingredients 

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

10 ounces medium shells, short fusilli or radiator pasta (or another pasta shape you like)

2 teaspoons olive oil

3 cloves garlic, minced

1/3 cup reduced-fat sour cream

3 tablespoons mango chutney, chopped

1 teaspoon yellow mustard

1/2 teaspoon rubbed sage

1/2 teaspoon salt

1/2 teaspoon pepper

1/3 cup grated Parmesan cheese

 

Directions

1.      Preheat the oven to 425°F. Place the squash, cut-sides down, in a small baking pan. Add 1/2 cup water, cover and bake for 45 minutes, or until the squash is tender. When cool enough to handle, scoop the flesh into a food processor.

2.     Meanwhile, in a large pot of boiling water, cook the pasta according to package directions. Drain, reserving 1/2 cup of the pasta cooking water.

3.     In a small nonstick skillet, heat the oil over low heat. Add the garlic and cook for 2 minutes or until softened.

4.     Transfer the garlic to the food processor along with the reserved pasta cooking water, sour cream, chutney, mustard, sage, salt, and pepper and puree.

5.     Transfer to a large bowl, add the pasta and Parmesan and toss to combine.

Nutrition per serving: 447 calories, 9g total fat (3.4g saturated), 13mg cholesterol, 8g dietary fiber, 81g carbohydrate, 15g protein, 273mg sodium. (Counts will differ if you use a filled pasta such as ravioli.)

Fusilli with Asparagus and Toasted Hazelnuts

Just a small amount of reduced-fat cream cheese underscored by grated Parmesan gives the sauce for this vegetarian pasta dish a lovely creamy texture. Using some of the pasta cooking water to smooth the sauce and melt the Parmesan is an Old Italian trick.

 

Ingredients

·         1/4 cup hazelnuts

·         10 ounces short fusilli (or other pasta)

·         1 1/2 pounds asparagus, cut into 1 1/2-inch lengths

·         1 cup frozen peas

·         1 1/3 cups water

·         2 cloves garlic, minced

·         3/4 teaspoon salt

·         3 tablespoons reduced-fat cream cheese (Neufchâtel)

·         1 teaspoon grated lemon zest

·         1/4 cup grated Parmesan cheese

 

Directions

1. Preheat the oven to 375°F. Toast the hazelnuts on a baking sheet until the skins begin to flake and the nuts are fragrant, about 7 minutes. Place the nuts in a kitchen towel and rub vigorously to remove as much of the skin as possible (some skin will remain). When cool enough to handle, coarsely chop the hazelnuts and set aside.

2. In a large pot of boiling water, cook the pasta according to package directions. Drain the pasta, reserving 1/2 cup of the pasta cooking water.

3. Meanwhile, in a large skillet, combine the asparagus, peas, water, garlic, and salt. Cover and cook until the asparagus is crisp-tender, about 4 minutes. Uncover, increase the heat to high, bring to a boil, and stir in the cream cheese. Cook until the cream cheese has melted.

4. Transfer the pasta to a large bowl, add the reserved pasta cooking water, asparagus mixture, lemon zest, Parmesan, and hazelnuts, and toss to combine. Makes 4 servings

Per serving: 390 calories, 11g total fat (3g saturated), 13mg cholesterol, 6g dietary fiber, 57g carbohydrate, 17g protein, 650mg sodium.

Healthy Chicken Fingers Recipe

Dreading the treadmill time you'll have to clock to burn off these babies? No worries. Our chicken fingers taste just like the real thing — but with about a tenth of the fat. Pair them with one of our diet-friendly dipping sauces!

Crispy Chicken Fingers Recipe

Makes: 4 servings

Ingredients 
12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed
Dash of black pepper

1. Preheat oven to 450 degrees F. Cut chicken into 3-by-3/4-inch strips. In a shallow dish, combine egg, honey, and mustard. In another dish, stir together cornflakes crumbs and pepper.

2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an un-greased baking sheet.

3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

Nutrition facts per serving: 212 calories, 23g protein, 23g carbohydrate, 3g fat (1g saturated), 0g fiber

Healthy Dipping Sauces

Ditch the standard ranch dressing and stir up one of these low-cal sauces.

1/4 cup Dijon mustard + 1 teaspoon honey = Homemade Honey Mustard

1/4 cup ketchup + pinch chili powder = Kicked-Up Ketchup

1/2 cup low-fat sour cream + fresh lime + fresh cilantro = Zesty Sour Cream

1/2 cup low-fat mayo + 1 teaspoon dried dill + 1 teaspoon garlic powder = Spiced Mayo

 

Healthy Cooking Tips

Trick Your Taste Buds

Honey and mustard pump up the flavor of these baked strips without adding fat, says Marisa Moore, RD, an American Dietetic Association spokesperson in Atlanta.

Secret-Ingredient Alert!

We used cornflakes instead of bread crumbs for a golden brown hue — no oil necessary. To prepare the flakes, put them in a zip-top bag and crush with a rolling pin.

Boost Flavor

Add 1/2 teaspoon dried basil and oregano to the cornflakes mixture for an Italian twist; try a pinch of chipotle chili powder for Mexican flair.

Calorie Comparison

Whoa! Order chicken strips at a restaurant and you'll likely take in 600 calories and 36 fat grams, Moore says.