GARLIC LINGUINE WITH CHICKEN AND BROCCOLI

This recipe has a bit of an Asian flair, and the lime and cilantro added at the finish give it a very distinctive flavor.  It was a hit with my family.  This is the perfect dish in which to use leftover chicken.  We had extra grilled chicken, and it was great in this recipe, but you can start with raw chicken if you prefer.

2 tbls olive oil
6 cloves garlic, minced
4 oz whole grain linguine (about 1/3 package)
1/2 onion, sliced 1/4" thick and cut into quarters
2 cups broccoli florets
1 cup matchstick-cut (or shredded) carrots
1 cup shredded cabbage
12 oz chicken (cooked,if you have it), sliced into thin strips
6-8 tbls reduced-sodium soy sauce
4 tbls sliced green onion (green part only), divided
salt and pepper, to taste
1 cup cilantro, chopped
4 lime wedges


Cook linguine in boiling water 8-10 minutes, until al dente.  

While pasta cooks, heat olive oil in large skillet over medium heat. When hot, add garlic and cook until golden, about 30-60 seconds. Remove skillet from heat and set garlic in a small bowl. When pasta is done, drain well. Add half of the garlic and 1 tsp of the garlic oil to the pasta. Stir well and set pasta aside.  

If using cooked chicken, skip to next paragraph. If cooking chicken, reheat skillet over medium-high heat. Reserving about half of the remaining garlic oil for the veggies, saute chicken with 2 tbls soy sauce until cooked through and tender. Remove chicken and set aside.

Heat remaining garlic oil in skillet over medium-high heat. Add onion, and saute 2 minutes. Add broccoli, carrots, soy sauce, and remaining garlic and stir-fry 5 minutes. Add cabbage and stir-fry 2 minutes. Add cooked chicken slices and 2 tbls of the green onion to the skillet. Stir-fry until heated through.  Season with salt and pepper, if desired. Add linguine to skillet, and toss all ingredients together.  

Sprinkle each serving liberally with cilantro, and squeeze lime juice on top. Garnish with remaining green onion.


Serves 4.

ARTICHOKE SPAGHETTI SAUCE

This recipe was submitted by Bridget, and she highly recommends it.  It is from the cookbook: Vegetarian Times: Low Fat & Fast. http://www.vegetariantimes.com/product/53
I haven't made this yet, but I plan to.  It sounds really good & easy to make. Thanks, Bridget!

1/2 cup chopped onion
1 to 2 cloves garlic, minced
1/4 cup water
1 141/2-oz can diced tomatoes
1 14-oz can artichoke hearts in water,
  drained & chopped
1 cup water
1 6-oz can tomato paste
2 tbls sliced green olives (optional)
2 tsp brown sugar
2 tsp balsamic vinegar
11/2 tsp dried oregano
1/4 tsp salt
1/4 tsp freshly ground black pepper

In a 3-quart saucepan, cook onion and garlic in water over medium-high heat.  Stir until onion is tender, about 5 minutes.  Stir in remaining ingredients; mix well.  Bring to a boil; reduce heat to low.  Simmer for 15 to 20 minutes.  Serve over hot cooked pasta of your choice.

Makes 5 cups; 10 servings

Per 1/2 cup serving (not including pasta):
Cal: 52
Protein: 2g
Fat: 0g
Carbs: 12g
Chol: 0g
Sodium: 338mg
Fiber: 3g

PASTA WITH FRESH TOMATOES, BASIL AND CHICKEN

Here's a great way to make the most of those late-summer tomatoes and basil.  This recipe is very simple and tasty, and it only takes about a 1/2 hour to prepare.

4 boneless, skinless chicken breasts (1 to 11/2 lbs. total)
6 ripe tomatoes, seeded and chopped
4 garlic cloves, minced
4 tbls fresh parsley, chopped (or 1 tbls dried)
4 tbls fresh basil, chopped (or 1 tbls dried)
1 tsp sugar
1/2 tsp salt (plus more for seasoning chicken)
1/2 tsp freshly ground pepper (plus more for seasoning chicken)
2 oz fresh lemon juice
1 tbls olive oil
12 oz uncooked whole grain linguine
1/2 cup Parmesan cheese, shredded

Make a horizontal slice in each chicken breast to reduce thickness by half.  Then cut each slice into 3 to 4 pieces.  Season chicken with salt and pepper.  In large skillet, heat 1/2 tbls olive oil over medium heat.  Add chicken until lightly browned on each side and cooked through, approximately 5 minutes per side.  Remove chicken to warm plate.  In same skillet, heat remaining 1/2 tbls olive oil over medium heat.  Add tomatoes, garlic, parsley, basil, sugar, salt, and pepper.  Reduce heat to low, and stir frequently until sauce is cooked, approximately 10 minutes.  Meanwhile, cook linguine according to package directions.  When ready to finish, add lemon juice and chicken to sauce.  Continue cooking until chicken is heated through & tender when pierced with a sharp knife.  Drain linguine.  Spoon sauce & chicken over hot linguine, and sprinkle with Parmesan. 
Serves 4.

THAI CHICKEN PASTA

This simple and very different recipe is based on a recipe from Taste of Home's "Healthy Cooking" magazine. I just made it for the first time tonight, and it was a hit with the family. It actually received the coveted "Make Again" award from the, shall we say, "Choosy" husband as well as the family teenager. My son declared, "It looks like that nasty sauce from Buffalo Wild Wings, but it's a pleasant surprise." --Thank you??? He redeemed himself later by using the word "delicious". Hope you also find it superior to something revolting that you've tasted... ;-)

You will need pre-cooked chicken. I used chicken from the Poached Chicken recipe on the blog. This dish is mildly spicy; if you prefer a bit more heat, use medium or hot salsa.

6 oz whole wheat fettuccine (I used multigrain spaghetti)
1 cup mild salsa
4 tbls creamy peanut butter
3 tbls orange juice
1 tbls honey
2 tsp reduced-sodium soy sauce
2 cups cubed cooked chicken breast
Optional, for garnish:
2 tbls chopped unsalted roasted peanuts
2 tbls minced fresh cilantro

Cook pasta according to directions. As pasta cooks, combine the salsa, peanut butter, orange juice, honey, and soy sauce in a medium saucepan. Stir well, and heat until almost boiling. Add chicken & stir well. Reduce heat to low, and keep warm, stirring occasionally. When ready to serve, drain pasta and place on plates. Top with chicken & sauce mixture. Garnish with peanuts and cilantro, if desired.

Per serving:
409 cals
33 g protein
10 g fat
54 mg cholesterol
474 mg sodium
46 g carbs
6 g fiber

VEGGIE PASTA MARINARA

We used to live near a small Italian restaurant that served this dish, & I absolutely love it. You can change it up by varying the types of veggies used. I've made it with broccoli & cauliflower, and that's good, too. Use jarred Marinara (if you must!), or make your own. I'm providing a recipe here for a very quick & tasty version that you can make w/canned tomato products.

Pasta of your choice, cooked
Marinara sauce (recipe below)
1 tbls olive oil
1 small onion, coarsely chopped
2 cups sliced mushrooms
4 carrots, peeled and sliced on the diagonal 1/8" thick
1 medium zucchini, halved lengthwise & then sliced
1 medium yellow squash, halved lengthwise & then sliced
4 cloves garlic, minced
1/2 tsp garlic salt
Shredded Parmesan cheese

Heat oil in large skillet over med-high heat. Add onion, mushroom, and carrots, and saute for 5 minutes. Add zucchini & yellow squash, and cook until just tender. Add minced garlic & garlic salt, & cook & stir 1-2 minutes more. Spoon hot pasta onto plates (or bowls). Top with sauteed veggies, and pour marinara over all. Sprinkle with Parmesan cheese, if desired.
To store any leftovers, place pasta, marinara, & veggies each in a separate container & refrigerate. The sauce improves as it "ages".

EASY MARINARA:
1 tsp olive oil
1/2 small onion, diced
(1) 14.5 oz can tomato puree
(1) 6 oz can tomato paste
(1) 8 oz can tomato sauce
(1) 14.5 oz can petite diced tomatoes
1 tbls granulated garlic (or 2 cloves fresh)
1 tbls Italian seasoning
1 tsp brown sugar
salt to taste

Heat olive oil in 2 qt saucepan. Add onion & saute until translucent. Add remaning ingredients & blend well. Bring to boil, then reduce heat to simmer. Simmer at least 10 minutes.
Freezes well.

CHEESE TORTELLINI WITH PUMPKIN & RICOTTA

This recipe is from the cookbook Vegetables for Vitality. It's a really different recipe. You can find the pie pumpkins at HyVee near the bagged salads--they are the smaller pumpkins used for cooking. The only difficult part to this recipe is chopping the pumpkins. Be very careful, as you have to use a lot of force to remove the peel. Hint: Chop the pumpkin in half, seed, & then slice each half into about 6 wedges. Lay each wedge on the side to carve off the peel.

The cheese tortellini can be found in the frozen food section near the ravioli.

1 tbls olive oil
1 medium onion, chopped
1 1/2 lbs. pie pumpkin or butternut squash, seeded, peeled, & cut into 3/4" cubes (about 4 cups)
1/2 cup reduced-sodium chicken or vegetable broth
1 tsp leaf sage, crumbled, or 1/4 tsp dried
1/2 tsp salt
1/8 tsp black pepper
12 oz cheese tortellini
1/2 cup part-skim ricotta cheese
1/3 cup grated Romano (or Parmesan) cheese
1 tbls finely chopped flat-leaf parsley

Heat oil in large saucepan over medium heat. Add onion, & cook until golden, about 10 minutes. Add chopped pumpkin, broth, sage, salt, & pepper. Bring to boil, then reduce heat & cover. Simmer just until pumpkin is fork-tender, about 15-20 minutes. Do not overcook, or pumpkin will be very mushy. Meanwhile, cook tortellini in large pot of boiling water until tender, following package directions (usually about 2-3 minutes). Drain. Toss tortellini with ricotta in large bowl. Add pumpkin, Romano cheese, and parsley to tortellini mixture. Toss gently to combine. Serve at once.

4 servings

Nutrition: Cal 305, Protein 15g, Carbs 36g, Fat 12g, Chol 26mg, Fiber 5g

CHICKEN FLORENTINE SALAD

Here's a delicious salad recipe that was given to me by a good friend that we visited in Colorado. (I'm going to have to hit her up for some more recipes; everything she makes is scrumptious!)It's great as a summery main dish; or try it without the chicken as a vegetarian entree or side dish.

4 main dish servings

Vinaigrette:
2 tbls. lemon juice
1 tsp. Dijon mustard
2 cloves garlic, minced
1 tbls. finely shredded Parmesan cheese
1/8 cup olive oil
1 tsp. chicken base*
salt and pepper to taste

Salad:
3 boneless, skinless chicken breasts, grilled & thinly sliced,
approximately 12 oz. (You can purchased pre-grilled chicken;
see "helpful products" post)
2 Roma tomatoes, diced
1/2 cup pine nuts
1/4 cup black olives, sliced
3 tbls. capers, rinsed & drained
8 oz. spinach (approx 1 bag), very thinly sliced
1 cup purple cabbage, very thinly sliced
1/2 cup orzo** (measured uncooked), cooked, drained & chilled

Directions:
Mix all vinaigrette ingredients; whisk thoroughly.
Toast pine nuts in dry skillet. Combine all salad ingredients in large bowl. Pour about half of the vinaigrette over the salad & toss. Garnish with shaved Parmesan cheese and cracked black pepper. Pass remaining vinaigrette at table, as desired.

*Chicken base is like bouillon granules but in a paste form; find it by the bouillon in the grocery store. You can use granules, but you will need to dissolve them in a bit of water first in order to blend into the vinaigrette.
** For added flavor, add 1 tsp. chicken base to orzo while cooking. After cooking, drain, but do not rinse. Chill, stirring occasionally to prevent pasta from sticking.

Cal: Approx 450 per serving

CHICKEN CARBONARA (skinny version!)

Serves 4

1 tsp olive oil
1 tsp butter
2 boneless, skinless chicken breasts, cut into small chunks
1/2 large onion, sliced
1 12-oz can evaporated skim milk
6 black olives, sliced
2 tbls grated Parmesan cheese
2 slices bacon
1/2 tsp white pepper
4 cloves garlic, crushed, or 1 tbls garlic powder
4 oz cooked pasta (preferably whole grain)

Cook bacon until crisp in large skillet, & then set on paper towels to absorb excess grease. Discard bacon grease from skillet, leaving a slight coating of bacon grease in skillet. In same skillet, heat oil & butter over medium-high heat. Add chicken, & cook till lightly browned & cooked through. Remove chicken & set aside. In same skillet, saute onion over med-high heat till lightly browned, 2-3 minutes. Reduce heat to low. Add milk, stirring frequently until tiny bubbles form at edge of skillet. Stir in olives, Parmesan, bacon (crumbled), pepper & garlic. Continue to stir & cook till mixture thickens slightly, 1-2 minutes. Return chicken to skillet, & heat through, 1-2 minutes longer. Pour mixture over hot pasta. Toss & serve.

Cals: 373
Fat: 11.7g
Chol: 107
Sodium: 340mg
Carbs: 28.8
Protein: 36.7

BEEF AND NOODLE STIR-FRY

This recipe uses the 2nd half of the Lemony Flank Steak recipe (below).

4 oz. fettucine
1 cup beef broth
2 Tbls. soy sauce
1 Tbls. cornstarch
1 tsp. grated ginger root
Pepper, to taste
1 tsp. sesame oil
1 medium summer (yellow) squash, halved lengthwise & sliced
1/8" thick
1 small green pepper, cut into bite-size pieces
1/4 cup sliced green onion
1 clove garlic, minced
Half of Lemony Flank Steak recipe, sliced thinly across grain
1 cup quartered cherry tomatoes
snipped fresh cilantro or parsley

Cook fettucine, drain, and set aside. Meanwhile, for sauce, stir together beef broth, soy sauce, cornstarch, ginger root, & pepper. Set aside. In large nonstick skillet, heat 1/2 tsp sesame oil til hot. Stir-fry the squash, green pepper, onion & garlic about 3 minutes til tender-crisp (cook longer if you like your veggies more tender). Remove veggies from skillet. Add remaining oil to skillet. Stir-fry meat just til heated through. Push meat away from center of skillet. Stir soy sauce mixture & add to center of skillet. Cook & stir til thickened and bubbly. Cook & stir 1 minute more. Add cooked pasta, veggies, & tomatoes to skillet. Toss to coat w/sauce, & heat through. Sprinkle w/cilantro or parsley, if desired.