From: The Daily Bean, by Suzanne Caciola White - 8 ounces fusilli pasta
- 1 bunch asparagus
- 2 Tablespoons extra virgin olive oil
- 2 red onions, thinly sliced
- 1 teaspoon sugar
- 2 cloves garlic, chopped
- 1/2 cup Chicken-less broth
- 1/2 cup white wine
- 15 ounces beans (cannellini or butter beans)
- 2 large tomatoes
- pinch of salt
- 3/4 cup freshly grated Parmesan cheese
- freshly ground pepper to taste
Preparation- Cook the pasta in lightly salted, boiling water for 11 minutes. Add the asparagus and cook for another 3 minutes. Drain into a colander.
- While the pasta is cooking, heat the oil in a large skillet. Add the onions and the sugar and cook, stirring for about 10 minutes or until the onions are browned. Add the garlic, broth, and wine. Bring the mixture to a boil and simmer for 5 minutes. Add beans, tomatoes, and a pinch of salt and toss the mixture with the pasta and Parmesan cheese and freshly ground pepper.
Adapted from www.healthcastle.com - 2 tablespoons olive oil
- 1 clove garlic, minced
- 2 medium zucchini (about 8 ounces each)
- 12 ounces Fettuccine pasta, preferably whole wheat
- 1 tablespoon all-purpose flour
- 1 cup cold 1% low-fat milk
- 1/2 cup evaporated skim milk
- 1/2 teaspoon salt, plus more to taste
- 3/4 cup freshly grated Parmesan cheese
- 1/4 cup finely chopped fresh parsley leaves
Preparation- Slice the ends off the zucchini and discard. Using a mandolin or carefully with a sharp knife slice the zucchini lengthwise into very thin slices. Stack the slices and cut with a knife lengthwise into 1/4 inch-thick ribbons.
- Heat 1 tablespoon of the oil in large non-stick skillet over a medium heat. Add the zucchini ribbons, cover and cook until the zucchini is tender, stirring occasionally, about 6 minutes. Transfer the zucchini to a bowl.
- Cook the pasta al dente according to the directions on the package. Ladle out a half cup of the pasta water and set aside. Drain the pasta and return it to the pasta pot.
- Meanwhile, make the sauce. Stir the flour into the low-fat milk until it is completely dissolved. Put a tablespoon of olive oil in the skillet and heat over a medium-high heat. Add the minced clove of garlic and cook for 30 seconds. Add the flour-milk mixture and cook until the mixture begins to boil, stirring constantly. Reduce heat to low and cook, stirring, for 2 minutes more. Add the evaporated milk, salt, and cheese and cook, stirring, until the cheese is melted, about 1 minute. Season with additional salt to taste.
- Add the sauce, zucchini, and 3 tablespoons of the parsley to the pasta in the pot and toss to combine. Add a little of the reserved pasta water as necessary to loosen.
- To serve, place pasta mixture on each plate and garnish with remaining parsley.
From http://veganyumyum.com - 1 large, ripe tomato (2 cups roughly chopped, 1 1/2 cups blended)
- 1/2 cup Raw Cashews
- 1 Tablespoon tomato Paste
- 1/4 cup Water
- 2 Tablespoons Olive Oil
- 2-4 Cloves Garlic, minced
- 6 ounces Whole Wheat Spaghetti
- 1 teaspoon Salt
- 2-3 Tablespoons Wine or Water, optional
- 1-2 teaspoons Freshly Cracked, Coarse Black Pepper
- 1 Large Handful Fresh Basil Leaves, chopped
Preparation- Put a large pot of salted water on to boil.
- Core the tomato, then roughly chop it. Add it to your blender, seeds, skin and all. Add cashews, tomato paste, and water. Blend until very smooth.
- Add olive oil to a large saute pan over medium-high heat. Add garlic and saute until golden, being careful not to burn. Once water is boiling, add pasta. Pour sauce from the blender into the saute pan and bring to a simmer. Add salt and let cook for 4-5 minutes, stirring occasionally.
- If desired add wine/water to thin out the sauce. Taste and season more if necessary. Let simmer until pasta is finished cooking. Once pasta is cooked, drain. Add pasta to the saute pan with black pepper and freshly chopped basil leaves. Toss to coat. Serve immediately, garnishing with more pepper and basil.
From www.eatingwell.com - 12 ounces whole-wheat fettuccine
- 1 tablespoon extra-virgin olive oil
- 4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake
- 4 cups thinly sliced Brussels sprouts
- 1 tablespoon minced garlic
- 1/2 cup dry sherry, or 2 tablespoons sherry vinegar
- 2 cups low-fat milk
- 2 tablespoons whole wheat flour
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1 cup finely shredded Asiago cheese, plus more for garnish
Preparation - Cook pasta in a large pot of boiling water until tender, 8 to 10 minutes. Drain, return to the pot and set aside.
- Meanwhile, heat oil in a large skillet over medium heat. Add mushrooms and Brussels sprouts and cook, stirring often, until the mushrooms release their liquid, 8 to 10 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add sherry (or vinegar), scraping up any brown bits; bring to a boil and cook, stirring, until almost evaporated, 10 seconds (if using vinegar) or about 1 minute (if using sherry).
- Whisk milk and flour in a bowl; add to the skillet with salt and pepper. Cook, stirring, until the sauce bubbles and thickens, about 2 minutes. Stir in Asiago until melted. Add the sauce to the pasta; gently toss. Serve with more cheese, if desired.
Adapted from the book Vegan Express, by Nava Atlas - 8 to 10 ounces penne or spirals, preferably whole wheat or spelt
- 1 long, narrow Japanese eggplant, cut into 1/4-inch-thick slices
- 1 large red bell pepper, cut into 1-inch squares
- 4 cups small broccoli florets
- 2 tablespoons extra virgin olive oil
- 1/2 medium red onion, thinly sliced
- 4 cloves garlic, sliced
- 1/3 cup sliced oil-cured sun-dried tomatoes, 2 tablespoons of their oil reserved
- 1/2 cup pitted Kalamata olives
- 1/4 cup finely minced fresh parsley
- 1 tablespoon balsamic vinegar, or more to taste, optional
- Dried red pepper flakes to taste
- Salt and freshly ground pepper to taste
Preparation- Heat the oven to 425 degrees. Lightly oil the bottom of a large roasting pan.
- Combine the eggplant and bell pepper in a mixing bowl. Drizzle with half of the oil, then stir together and transfer to the roasting pan.
- Combine the broccoli, onion, and garlic in the same mixing bowl and drizzle with the remaining oil. Transfer to the roasting pan and gently mix with the other vegetables, then place in the heated oven.
- Cook the pasta in plenty of rapid simmering water until al dente, then drain.
- Roast the vegetables for 20 to 25 minutes, stirring every few minutes, or until nicely but not overly browned. Remove from the oven, then transfer the vegetable mixture to a large pasta bowl.
- Add the dried tomatoes, olives, parsley, and balsamic vinegar and stir together with the vegetables.
- Add the cooked pasta to the vegetable mixture and toss together with the reserved oil from the dried tomatoes. Add balsamic vinegar to taste if desired, then season with red pepper flakes, salt and pepper.
Adapted from www.cookinglight.com (Makes 8 servings) - 2 tablespoons olive oil, divided
- 4 chicken breast halves, skinned
- 4 chicken thighs, skinned
- 4 chicken drumsticks, skinned
- 2 cups onion, chopped
- 4 garlic cloves, minced
- 1 cup celery, chopped
- 1/2 cup fresh basil, chopped
- 1/2 cup fresh flat-leaf parsley, chopped
- 1/2 cup red wine vinegar
- 1/4 cup sliced green olives
- 1/4 cup capers
- 1 tablespoon sugar
- Dash of ground red pepper
- 2 bay leaves
- 1 (28-ounce) can Italian-style tomatoes, undrained and chopped (Muir Glen Organic Fire Roasted Diced Tomatoes)
- 8 cups hot cooked macaroni or cavatappi
Preparation- Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken breast halves to pan; sauté 2 minutes on each side or until lightly browned. Remove from pan. Add 1 1/2 teaspoons oil and remaining chicken pieces; sauté 2 minutes on each side or until lightly browned. Remove chicken from pan.
- Heat 1 tablespoon oil in pan. Add onion and garlic; sauté 5 minutes. Add celery; sauté 5 minutes. Add basil and next 8 ingredients (basil through tomatoes). Return chicken to pan; bring to a boil. Cover, reduce heat, and simmer 20 minutes.
- Uncover and simmer 25 minutes or until chicken is tender. Discard bay leaves. Serve with pasta. Garnish with parsley sprigs, if desired.
Adapted from www.eatingwell.com - 4 ounces whole-wheat pasta shells
- 1 tablespoon extra-virgin olive oil
- 1 15-ounce can cannellini beans, rinsed
- 1 large clove garlic, minced
- 2 ripe medium tomatoes, diced
- 2 tablespoons oil-cured black olives, pitted and chopped
- 1/4 cup sliced fresh basil
- Freshly ground pepper, to taste
- 2 tablespoons freshly grated Pecorino Romano cheese
Preparation - Bring a large saucepan of water to a boil. Add pasta and cook, stirring occasionally, until just tender, 8 to 10 minutes or according to package directions. Drain.
- Meanwhile, heat oil in a large skillet over medium heat. Add beans and garlic and cook, stirring frequently, until the beans are just heated through, 2 to 3 minutes. Remove from the heat. Add tomatoes, olives, basil and pepper. Stir gently to combine. Divide the pasta between 2 plates and top with the bean mixture and cheese.
Adapted from recipe at www.eatingwell.com - 8 ounces whole-wheat rotini
- 1 tablespoon canola oil
- 2 slices bacon, chopped
- 1 large sweet onion, halved and thinly sliced
- 1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces (Petaluma Poultry Rocky Organic Chicken)
- 1 medium green bell pepper, sliced
- 3 cloves garlic, minced
- 4 teaspoons Cajun seasoning
- 1/2 teaspoon freshly ground pepper
- 1 tablespoon whole-wheat flour
- 1 28-ounce can crushed tomatoes (Muir Glen Organic Crushed Tomatoes)
- 1/3 cup 1% Milk (Clover Organic Milk)
- 1/2 cup sliced scallions for garnish
Preparation - Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
- Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.
- Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in milk.
- Stir the pasta into the sauce. Serve sprinkled with scallions.
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