Healthy Comfort Food

1;143'44'

CJam Chowd~r
Active time 25 minutes Total time 1hour 5 minutes Makes 4 main-dish servings 1 med. celery root (1Y<1lbs.),peeled saucepot, heat oil on medium. Stir in chopped vegetables, thyme,

Mac 'n' Cheese
Active time 25 minutes Total time 35 minutes Makes 6 main-dish servings

2 Ig. carrots

2

Ig. stalks celery potatoes, scrubbed

Yo teaspoon salt, and
y" teaspoon black pepper. Cover; cook 12 minutes or

2 Tbsp. cornstarch 2Y<1 low-fat (1%) milk c. 1 clove garlic, lightly crushed 12 oz. cavatappi,
corkscrew or pasta

2 Ig. Yukon gold 1 Ig. onion
1 Tbsp. canola oil 2 sprigs fresh thyme Salt and pepper 1 bottle clam juice (8 oz.)

medium-high. whisking constantly. Boil 2 minutes or until thickened, whisking constantly. Reduce heat to medium-low. 3. Add pasta and 1teaspoon salt to boiling water. Cook 2 minutes less than minimum time that label directs. Drain well. 4. While pasta cooks, remove and discard garlic from milk mixture; add cheeses in two batches, stirring until smooth after each batch. Stir in spinach, peas, cooked pasta, and y" teaspoon each salt and freshly ground black pepper. Cook 2 minutes or until pasta is al dente, stirring.
EACH SERVING About 510 calories, 29 9 protein, 60 9 carbohydrate, 16 9 total fat (10 9 saturated), 5 9 fiber, 49 mg cholesterol, 1,045 mg sodium.

until onion softens, stirring.

Salt and pepper

2. Add clam juice and
water; heat to boiling on high. Cover; reduce heat to simmer 20 to 25 minutes or until vegetables are tender, stirring occasionally. 3.ln cup, stir cornstarch' into milk until dissolved. Add to soup; heat to simmering, stirring. Cook 2 minutes or until thickened, stirring. Add clams and corn; cook 3 minutes or until hot, stirring, Top with parsley,
EACH SERVING e About 425 calories, 33 9 protein, 58 9 carbohydrate, 7 9 total fat (2 9 saturated), 7 9 fiber, 56 mg cholesterol, 530 mg sodium.

12 oz. reduced-fat
American chopped

(2%)

cheese,

1 oz. grated Parmesan cheese (about y" c.) 10 oz. frozen chopped spinach, thawed and squeezed dry 10 oz. frozen thawed peas,

_--.2_ Ibsp.

2 c. water
cornstarch ---1 c. reduced-fat (2%) milk

2 cans (10 oz. each) whole baby clams, drained 1 c. fresh or frozen (thawed) corn kernels
y" c. fresh flat-leaf

parsley leaves, chopped 1. Cut celery root. carrots, celery, potatoes, and onion into Y,-in. chunks. In 6-quart

T. Heat covered 5-quart saucepot of water to boiling on high. 2. Meanwhile, in 4-quart saucepot. whisk cornstarch and Va cup milk until smooth; add garlic and slowly whisk in remaining milk. Heat to boiling on

March 2012 GOOD HOUSEKEEPING

173

~~goodfood
Recipes'

Glazed Meatloaf
Active time 35 minutes Total time 1 hour 35 minutes Makes 8 main-dish servings 1 c. quick-cooking oats (skim) milk onion softens, stirring occasionally. Add red pepper and garlic; cook 4 to 6 minutes or until pepper softens, stirring often. Transfer to medium bowl; refrigerate to cool. 3. Meanwhile, in small bowl, whisk together soy sauce and % cup ketchup. 4. In large bowl. with hands, combine beef, turkey, carrots, oat mixture, cooled vegetable mixture, mustard, 2 tablespoons ketchup, pinch salt, and Yo teaspoon freshly ground black pepper until mixed. 5. Form mixture into 8" by 4" loaf on prepared pan. Brush top and sides with soy ketchup. Bake 45 to 50 minutes or until meat thermometer inserted in center registers 165°F.
EACH SERV_ING • v About 240 calories, 25 9 protein, 17 9 carbohydrate, 8 9 total fat (3 9 saturated), 3 9 fiber, 65 mg cholesterol. 360 mg sodium.

Three-Cheese Baked Penne
Active time 25 minutes Total time 1 hour 10 minutes Makes 6 main-dish servings 15 oz. part-skim ricotta cheese 4 oz. part-skim mozzarella cheese, shredded (1% c.) oz. Parmesan cheese, grated (% c.) 1 tsp. olive oil 3 cloves garlic, crushed with press % tsp. crushed red pepper 1 can (28 oz.) crushed tomatoes 2 sprigs basil, plus % c. leaves finely chopped Salt and peppe_r 1 box whole wheat penne (13 to 14.5 oz.) 1 lb. green beans, trimmed, cut in half 1. Preheat oven to 400°F. In bowl, combine cheeses. 2. In 12-in. skil!et, heat oil on medium. Add garlic and red pepper; cook 30 seconds. Stir in tomatoes, basil sprigs, and V. teaspoon salt. Heat to boiling, then reduce heat to simmer 20 minutes. Discard basil sprigs. 3. Meanwhile, heat covered 6-quart pot of water to boiling on high. Add 2 teaspoons salt and pasta; cook 5 minutes less than minimum time that label directs, stirring. Add beans; cook 4 minutes. Reserve y, cup pasta water. Drain pasta and beans; return to pot. If tomato sauce is too thick, stir in reserved pasta water. To pasta in pot, stir in tomato sauce, chopped basil, and V. teaspoon each salt and black pepper. 4. Spoon half of pasta mixture into 3-quart shallow baking dish. Dollop with half of cheese mixture. Repeat. Cover with foil; bake 10 minutes. Uncover; bake 10 minutes or until cheese has melted.
EACH SERVING About 500 calories, 27 g protein, 70 g carbohydrate, 13 9 total fat (6 9 saturated), 119 fiber, 26 mg cholesterol, 685 mg sodium.

% c. fat-free

1 med. onion (6 to 8 oz.), finely chopped Salt and pepper 1 Ig. red pepper (8 to 10 oz.), finely chopped 3 cloves garlic, crushed with press 2 tso, lower-sodium soy sauce

Yo c. plus 2 Tbsp. ketchup
lb. 93% lean ground beef sirloin lb. ground turkey breast 3 med. carrots, grated 2 Tbsp. spicy brown mustard 1. Preheat oven to 400°F. Line jelly-roll pan with foil; lightly coat with nonstick cooking spray. In medium bowl, stir together oats and milk until combined. 2. Coat bottom of 12-in. skillet with nonstick cooking spray; heat on medium. Add onion and pinch salt; cook 2 to 4 minutes or until

174

Try something new! Search thousands of easy. delicious, triple-tested

recipes at goodhousekeeping.com/recipefinder

) lower-sodium chicken broth (1% c. 705 mg sodium Y2 c. and celery. 2. reserved chicken. 6..Add chicken in single layer and cook 3 minutes or until lightly browned.. boneless chicken breasts.. Heat to boiling on high. Stir in parsnips. stirring occasionally. then transfer to 1'3" by 9" by 2" baking dish. Repeat with remaining phyllo sheets and olive oil spray. chopped parsley.5 oz. fresh flat-leaf parsley. stir into vegetable mixture and simmer 2 minutes or until thickened. turning pieces over once halfway through cooking. and reduce heat to maintain simmer. thawed 2 Tbsp. lightly coating top sheet with olive oil spray. 1. spray lightly with olive oil spray. Sprinkle tbyme and Yo teaspoon each salt and freshly ground black pepper evenly over chicken. thawed Yo c. cut into loin. peeled and thinly sliced 3 med. Add garlic and cook 1 minute. Preheat oven to 425°F. thinly sliced 3 stalks celery. chopped 5 med. and '4 teaspoon freshly ground black pepper. GUARAN'rEED . stirring and scraping up browned bits. water 2 c. . use a pastry brush to lightly coat each phyllo sheet with olive oil. plus more for garnish . stirring. then cut 5 slits in phyllo. Top with another sheet. carrots. Cook 10 minutes or until vegetables are tender-crisp. thinly sliced 6 sheets frozen phyUo (each 14" by 9"). 8 9 fiber. skillet with olive oil spray and heat on medium-high. dried thyme Salt and pepper 1Y2 Ibs.ELIEF FOR DRY HANDS ~1ii1lJA. carrots. 3. chunks Olive oil cooking spray 1 Ig. While vegetables cook. Lightly coat 12-ln. Heat to simmering. add onion and Yo cup chicken broth. frozen peas. then add remaining 1Y2 cups chicken broth. NOD-Graa. CRACK & SPLI" Absolat81. 41 9 carbohydrate. finely chopped. Garnish with parsley to serve. Y2 teaspoon salt. !Bake 15 minutes or until phyllo is golden brown."" . Cook 5 minutes or until browned. transfer to plate. Stir in peas. 73 mg cholesterol.il:k DuanIaibIa l. Cover. In small bowl.aoN7S47Ia The O'Keeffe's t:~ ~12 Comp!Ul. EACH SERVING is About 330 calories. To same skillet. skinless. parsnips (about lib.= 1l1l"i. cornstarch @@iliIJIfyou can't find olive oil cooking spray. place 1 phyllo sheet on work surface. stir cornstarch into water to dissolve.a•. finely chopped 1 can (14.). 30 9 protein. MQIlQ II.. ' S.) 2 cloves garlic. Idollass . 5 9 total fat (1 9 saturated). 4. onion. tucking in edges if necessary.~~goodfood Recipes Chicken Pot Pie Active time 30 minutes Total time 1 hour Makes 6 main-dish servinqs Yo tsp. Center phyllo on top.

turning over once. Transfer to plate. skillet. 74 mg cholesterol. Cover. To same skillet. 18 9 total fat (6 9 saturated). reduce heat and simmer 8 minutes or until pork is barely pink in center (l45°F). While pork simmers. steady stream. 955 mg sodium. 30 9 carbohydrate.) microwave-inthe-bag green beans 11. canola oil 2 Ig. chopped 2 containers (8 oz. 6 9 fiber. cook are 6 to 8 minutes or until mushrooms tender. 3. add onions and garlic. thinly sliced 3 cloves garlic. each) sliced cremini mushrooms Y2 tsp. Arrange beans on plates with pork and sauce. In 12-in. 4. 1 c. Add . spoon vegetable mixture on top. stirring constantly. Reduce heat to medium and cook 5 minutes or until browned and softened. Sprinkle 1teaspoon flour and 14 teaspoon each salt and freshly ground black pepper all over pork chops. Add remaining 3 tablespoons flour.Iower-scdlum chicken broth 1 bag (12 oz. dried rosemary mushrooms and rosemary. stirring occasionally. white whole wheat or all-purpose flour Salt and pepper 4 boneless center-cut pork chops (each 5 oz. stirring constantly. 2. % in. heat oil on mediumhigh. Add pork and cook 7 minutes or until browned.goodfood~~ Recipes Smothe·red Pork Chops Active time 20 minutes Total time 50 minutes Makes 4 main-dish servings 3 Tbsp. stirring frequently. cook beans as label directs. cook 3 minutes. Heat to simmering and return pork to pan in single layer. Add broth in slow.. onions. thick) 1 Tbsp. EACH SERVING About 395 calories. Stir in 14 teaspoon each salt and freshly ground black pepper. plus 1 tsp. 34 9 protein.

Add garlic and cook 15 seconds. sweet potatoes (about 5). chopped lib. Quick Kung Pao Chicken 0 .PING 179 . finely chopped. heat 1tablespoon oil on medium-high. onion. Cook 3 minutes or until browned.-6 lean ground turkey 2 tsp. salt-free Cajun seasoning 2 Tbsp. stirring. 2. Add turkey and Yo teaspoon salt. Saucy Succotash 0) o• 162 Healthy Makeover: Banana Quick Bread • . Lime & Coconut Dip c . Heart-healthy 030 iii Make-ahead Yo cup water. EACH SERVING • ~ About 290 calories. finely chopped 1 bunch collard greens (12 oz. Add tomato paste and 173 Clam Chowder 176 "Frito" Chili Pie 174 Glazed Meatloaf 173 Mac 'n' Cheese 177 Smothered Pork Chops ~ 179 Sweet Potato Shepher.goodfood~~ Recipes Recipes in This Issue HEALTHY IN A HURRY 55 Artichoke Frittata • ~ GOOD FOOD 155 Eat It Now: Asparagus with SoyGinger Dipping Sauce c 0• 161 Five Ideas for . S. breaking meat into small pieces and stirring. HEALTHY COMFORT 176 Chicken-Fried 178 Chicken Pot Pie FOOD Steak.).. then collard greens mixture. discard peels. v v ~ . Reduce heat to medium and add Cajun seasoning. In 8" by 8" shallow baking dish. stirring.. 36 9 carbohydrate. Garnish with parsley. Salted Caramel Bark iii. low-fat (1%) milk Salt and pepper 1 Tbsp. combine sweet potatoes and Y4cup water. in 12-in. Meanwhile. 4. heat remaining teaspoon oil. Cook 1 minute. When cool enough to handle. tomato paste 1 Tbsp. 93". washed Y2 c. c. Preheat oven to 400°F. In large microwave-safe bowl. Transfer to medium bowl.. Add onion and cook 5 minutes or until browned.• March 2012 GOOD HOUS'EK.. 19 9 protein. Cover with vented plastic wrap and microwave on High 15 minutes or until tender. 44 mg cholesterol. flat-leaf parsley leaves. leaves very thinly sliced 2 cloves garlic.. 2Y2 Ibs. 3..Roasted Salted Peanuts (Crunchy Broiled Shrimp 0. Top with turkey mixture. water y. for garnish 1. stirring occasionally."E. Spread remaining sweet potato mixture on top. plus 1 tsp. In same skillet. mash potatoes with milk and Ya teaspoon each salt and freshly ground black pepper.Ii Sweet Potato Shepherd's Pie Active time 30 minutes Total time 1hour 10 minutes Makes 6 main-dish servings 158 Side of the Month: Kale Salad o. 350 mg sodium . Add collard greens and Ya teaspoon each salt and freshly ground black pepper. stems discarded. skillet. Cook 2 minutes. stirring. 9 9 total fat (2 9 saturated).d's Pie • 174 Three-Cheese Baked Penne c Low·calorie minutes or less Key. Cook 1 minute or until just wilted. canola oil Ig. 79 fiber.. In large bowl. spread half of mashed sweet potatoes. Bake 30 minutes or until golden on top.

and pH levels." Youwon't be seeing these chemicals on your water report for one simple 1. Your county may test for nitrate and bacteria. we didn't know then -and we still don't know-how toxic this cocktail of drugs and other contaminants might be. True. In New Hampshire. a government agency that provides scientific information about the country's natural resources. in drinking water. and phenytoin (another antiseizure-drug)." says John Sumpter.. DIGGING FOR ANSWERS The issues are even murkier if your water doesn't come from a public facility. the u. Maine. a collection of chemicals it is considering overseeing. "You wouldn't get enough aspirin to cure your headache.Is Your Tap Water Safe? continued from page 134 that smaller babies may be more prone to learning difficulties. Ph. wells should be tested yearly for total coliform bacteria as well as for nitrate. it's best to use a state-certified lab. A scientific advisory panel and the EPA are still working on that review. pregnant women and children going through puberty may also be. which represents the nation's largest public water suppliers. It was perchlorate (used to produce rocket fuel). for example. the EPA announced that it would begin reevaluating how risky atrazine is to our health and whether it needs to be regulated in a different way. "Even though the pharmaceuticals were at low levels. the list seems to be engraved in stone. Well water in Arlzona. You might want to ask what contaminants are locally problematic so you can test specifically for those. And studies on atrazine in fish and amphibians have found that their immune systems don't work as well. In addition to developing fetuses.D. Colorado. In 20. for other substances. in 2008. and New Mexico also contains high levels.S.e pa. Snyder.cfm) can tell you rnore-about local contaminants or nearby conditions that might call for having your well tested. Then. as well as insect-repellent ingredients and other contaminants.04. extra steps you should take to be safe rivate wells are not regulated by the federal government-which means that unless you've had your own water fested. total dissolved solids.t'index . an Associated Press investigation of tests conducted by water suppliers all over the country found low concentrations of dozens more pharmaceuticals in drinking water-dncluding antibiotics. and an antidepressant. "It's good they're looking into it. It turned out to be clofibric acid. California. to the list." says Snyder. What's more. In 2009. team leader ofthe Emerging Contaminants in the Environment project at the USGS. meprobamate (an antianxiety medication). "but it's moving far too slowly. Three years later. Nevada. began to work on developing the technology to study the problem. Don't hold your breath waiting for the others: Even the Association of Metropolitan Water Agencies. reason: The government doesn't regulate them. they also have more infections and changes in sex organs.gov/dri nk.s. and other problems later in life. Michigan. "It was eye-opening. the levels of these drugs are so low that individually they might not pose much threat." drinking-water samples at 18 U. obesity. researchers testing tap water in Berlin kept coming up with one unexpected compound. "But . aspirin. WELL WATER: P What's Not Regulated: Drugs in Your Water About 15 years ago. following the NRDC report. USGS water specialist Paul Stackelberg and his colleagues found numerous pharmaceuticals in raw (untreated) water and low levels of an antiseizure drug. was moved in 2008 to urge the EPA to focus on new ways to remove drugs from water. Other scientists became concerned. The EPA has placed some on its latest Contaminant Candidate List. Geological Survey (USGS). Here. more than 10%of wells exceed the EPA limit for arsenic. By EPA guidelines. which may make it especially vulnerable to the longterm effects of pollutants. whose team tested both raw and 180 GOOD HOUSEKEEP!NG March 2012 1 sites. added ibuprofen.sensitive to environmental chemicals." says Dana Kolpin. what you're drinking and bathing in could be unhealthy. Rapid changes are happening in the body at these times. along with other pharmaceuticals. a British researcher who studies environmental contaminants. the byproduct of a cholesterol-lowering drug-and the first medication ever found in drinking water. says Birnbaum." says Wetzler. blood pressure medications. But ofthe thousands of pharmaceuticals on the market. Only one chemical of any kind has actually moved off the Contaminant Candidate Listin order to be regulated since the list was first published in 1998. The ERA'swebsite (water. "just 10 that are loosely defined as pharmaceuticals have made it to the list.

With rubber spatula. gently fold in flour mixture unl'il just combined. tightly wrapped. and oil until well combined. 9 pwteifl. salt. 4 4. 6. Can be stored. low-fat buttermilk 3 Tbsp. egg lY2 c. egg whites 1 ts. We also quadrupled the fiber by using only whole wheat flour. vegetable oil 109 162 CjiI SERVING • less fat 31· §I ~arbomydrate. Preheat oven to 350o~. In medium bowl. salt Yo tsp. baking soda. whisk flour. 4 g fiber. c. Pour batter into prepared pan.g total fat ~19 satunated). beat in bananas. _ About 170 €al<l>1'ies. buttermilk. Active time 15 minutes Total time 1 hour 15 minutes Makes 12 servings y. Lightly coat 9" by 5" loaf pan with nonstick baking spray. Our delicious slimmed-down quick bread combines low-fat buttermilk and oil for richness. Let cool in pan on wire rack 10 minutes. 3. 16 mg cholesterol. 2 c. thanks to all the butter and sour cream it's loaded with. Remove from pan antllet cool completely on wire rack. resulting in one-third the fat and 90 fewer calories per slice. On medium speed. ground cinnamon ~ c. at room temperature up to 3 days or in freezer up to 1 month.goodfood HEALTHY MAKEOVER Banana Quick Bread Cake is a better word for one star chef's classic banana loaf. baking powder. with mixer on medium-high speed.heat flour 1~ tsp. S. In large bowl. egg whites. and egg until almost doubled in volume. baking soda ~ tsp. baking powder ~ tsp. white whole w. 4. smoothing top. . Bake 1 hour or until toothpick inserted in center comes out elean. and cinnamon. 2. beat sugar. mashed ripe bananas (from 4 medium bananas) 1. packed brown sugar 2 Ig. 220 mill s0ii1iufl'!.

" "fruity" sweetness." Pass up winter's pale. Muir Glen Whole Peeled Tomatoes ($3. GHRI tested 12 brands of whole peeled tomatoes to find the ones 'that capture summer in a can.19 for 28 oz. or chili.) also impressed our taste testers with their "robust tomato flavor.). we say.Roasted'Peanuts IOEAS FOR St\l--reJ You say "tomato". ~ Tasters seeking "the sweetest" tomato flavor found it in 365 Organic Whole Peeled Tomatoes ($2 for 28 oz. d FIRST PLACE ~ Praised for their "rich. SOl." but lost points due to a somewhat "sour" aftertaste.With a "great balance" of salty and tangy. these softer tomatoes would be perfect for homemade marinara. d HONORABLE MENTION . "Try canned.lP. tasteless pickings and cook with these shelf-stable gems insteadthey're perfect for comfort foods like pasta sauce.

Finally. Bread crumbs are the usual ingredient in this laye]... The even thicleness of meat makes it possibte:l1O' fully cook cutlets in a mere fiv€ minutes or so. which may -otherwise seem small. the purpose. flavorful. other benefits. salad dressWg em pesto. ccohd to complement the tenderness of the meat. Another plu. but sauteing cutlets in a little olive oil creates a nicely crisp crust. crushed cirycereals and panko are also m=Qaly used. season this layer with fresh herbs.but ground nuts. quick-cooking cutlets that are lower in fat? Sounds like another deliciously clean dinner! . season the wet layer with a little mustard. POUND AND PREPARE Tf desired. Crunchy.KITCHEN CONFID I-iOWTO SLICE.?: he T pounded meat gives you a laliger portion (and more bites) @1:l!t 0f a healthful amount of two tc three ounces of meat. coating that crisps when . If desired. f)f the ourerlayer is to provide a Havo:liful. which can add a lot of fat. Traditional cutlets are pan fried.

Remove plastic wrap. Center one piece of meat on the plastic wrap. adding and heatin 9 more oilfor ea ch batch. if needed.care notto crowd the pan. shaking off any excess.how to KITCHEN CONFIDENTIAL or bon'~less. tu rning once. . such as pork tenderloin to CClverthe meat with another sheet of plastic wrap. 9 Transfer cutlets to a paper towel-lined plate to soak up any excess. o Sike lean. taking. into 2. Next. oil. and keep warm whlle you cook the r~maining cutlets.a cutting board or hajd surface. Usin'g the flat end of a meat mallet and working from the inside out. When oil is hot. 18 Clean Eating MARCH 2012 . Sprinkle a few drops of water over and around meat. dredge the cutlet in a dry coating. skinless chicken breast halves. Place a 12-inch long piece of plastic wrap on. pound the meat with gentle but firm taps until it's flattened to Y4. tender meat or poultry.oilin a large nonstick skillet over medium-hiqh. dip the cutlet in a mixture of egg and iNater~Finally. The water' helps to prevent the meat from sticking and tearing. Cook cutlets in batches.to %-inch thickness. such as whole-wheat bread crumbs or panko.3-oz pieces. Place the cutlet on a plate and repeat with remaining cutlets. e e Dre'dge the pounded cutlet first iriwhole-wheat flour. Cook cut Iets 2 to 3 minutes per side. add the coated cutlets. and plastic wrap prevents the meat from spattering as it's pounded. o Heat 1 tbsp olive.

.

MARCH 2012 Clean Eati~g 67 .

INGREDIENTS: • 41h tsp 01Jve oil.lifands-on time: 25 minutes. - .. 'al.. To(df time: 50 min!1tes.9 MAR. Lemony-Dill 5eafQod WITH' IJEGGI ES Serves9.8 (I.recipes .ed •3 GUf!S tldmmed and..a. divi_p.j4lienne(i leeks '!l tsp freshlemonjuice ft."''''' .

.

5 Nuts and low-fat coconut milk give this stew a rich and decadent flair. THREE:Meanwhile. until partially cooked. reduce heat to low and cook. andsaute. about 10 minutes. Sodium: 50S mg. Transfer chicken to a medium bowl and set aside. Nutrients per serving (% cup qmaranth and lV. (arbs: 51 g. FIVE:Mixamaranth with a fork and stir in halfof parsley. heat remaining 1 tsp oil on medium. Increase heatto medium and cook. For'15 more gluten-free delights. brinq 2h cups water to a boil. in a medium pot. peeled and sliced ·4 cloves garlic. 30 minutes. chopped • 1 large carrot. cover and set aside. Fat: 4 g. Add onion and carrot and saute . stirring occasionally. amaranth will have the consistency of porridge.peanuts chicken broth • 3 tbsp dry-roasted • 1 cup low-sodium • 1cup BPA-free canned unsalted chickpeas. TWO: In a large nonstick skillet. Spoon onto serving plates and top with chicken-tomato mixture. chickpeas and coconut milk and stir to combine. season with salt and pepper . until slightly thickened. divided • % lb boneless skinless chicken breasts. heat 1 tsp oil on medium. Stir in fish sauce. until softened. Protein: 34 g. • % cup chopped fresh parsley.recipes African Peanut Chicken & Chickpeas OVER AMARANTH Serves 4. dividing evenly. aids in energy production by transporting oxygen to your body's cells.5 g. process n peanuts until finely ground. Add chicken. Add broth. INGREDIENTS: • 2 tsp olive oil.5at. about 8 minutes.. Reduce heat to low and gently simmer for 20 minutes.stirring occasionally. Stir in garlic and tomatoes. Total time: 1 hour. stirring occasionally. Sugars: g. about 2 minutes. until thick and bubbly. while chickpeas. divided Omega-65. about 15 minutes. FOUR:.I the bowl of a food processor. Iron. Turn off heat. Stir into tomato mixture. Add amaranth and return to a boil..Total Fat: 13g. minced • 31h cups chopped plum tomatoes • 1 cup amaranth unsalted. Cholesterol:49 mg INSTRUCTIONS: ONE: In a medium nonstick skillet.' 1. amaranth and chicken breast ramp up the· protein content. to ta~te • 1large yellow onion. Monounsaturated Fat: 4 g. cups chicken mixture): Calories: 451. gluten-free grain that's high in iron and protein . an immune-boosting essential mineral.650 mg. stirring occasionally. Fiber: 5. turn to pa~e 38! Nutritional Bonus: Amaranth is a 70 Clean Eating MAR~H 2012 . 1 to 2 minutes. 7. Omega-3s: '60 mg. Garnish with remaining parsley. Han(js-on time: 30 minutes. Stir in chicken and cook until chicken isjuicy and cooked through. Polyunsaturated Fat: 2 g. drained and rinsed (TRY: den QrgaTlic E Garbanzo Beans) • % cup low-fat coconut milk • 1 tbsp fish sauce . trimmed of visible fat and cut into bite-size pieces • Sea salt and fresh ground black pepper.

.

1 g. cover and simmer. Cook. whisk milk and flour. scraping down sides of bowl. ricotta. whisking Nutritional Bonus: Ground lamb can be high in. divided ' • Sea salt and fresh ground black pepper. about 3 minutes. crumbled (about 'h cup) • Broccoli & White Bean Mac 'n' Cheese Serves 11111111111111111111111111111111111111111111111111111111111111111111111111111111111111 v. Fat: 5 g. Season with salt and pepper. pasta will be slightly undercooked at this point. 7 hour.Total 70 g. until mixture thickens. chopped • 1 cup BPA-free canned unsalted white beans. feta and INSTRUCTIONS: ONE: In a small bowl. Protein: 26 g. until sauce thickens. celery. cup chopped fresh mint INSTRUCTIONS: ONE: In the bowl of a food processor. tsp Italian seasoning • 1hcup dry white wine or. Carbs: 50 g. INGREDIENTS:. trimmed of fat • 2 tsp olive oil • 1 cup chopped. about 3 minutes .s lean lamb cut from the butcher only contains about 4 g. set aside. until heated through. stirring occasionally. Hands-on time: 25 minutes. Monounsaturated Fat: 0. Reduce heat to low. about 30 seconds. Cholesterol: 46 mg Fat: Hearty and robust. Top with tomato-Iamb mint. add ricotta and process. Stir in bell pepper. Add onion. dividing evenly. Cook. red onion • 'h. Sodium. Add macaroni and broccoli and cook for 6 minutes. Sodium: 359 mg. until thickened. contains about 7 g.and chopped celery mixture.constantly. about 20 minutes. Sat. Spoon onto serving dishes and top with remaining Romano and paprika. to taste • 2 oz fetacheese. Nutrients Sat. FIVE: Divide spaghetti among serving plates. whisk \4 cup skim milk and flour.cup trimmed .fat: A 1-oz serving of ground lamb. Stir in garlic and tomatoes with accompanying juices.3 per . Nutrients per servi11g'(%cup spaghetti. Total time: 35 minutes. Stir in wine and increase heatto medium-high. Alwaysopt for lean lamb and use your food processor to grind it yourself. 2 to 3 minutes. TWO: Bring a large pot of water to a boil. Sharp feta and creilmy low-fat ricotta top it off and mint adds a pop offreshness.out bowl of food processor. Add lamb and cook. combine remaining:y" cup skim milk and evaporated milk. Sugars: 11 g. 6 g. about 2 minutes. Sugars: 72 g. stirring. Fat: 0. Reduce heat to low and cook. Polyunsaturated 7 g. 2 thsp ricottu. dividing evenly. 'FOUR: In a small bowl. 4. Cook. juices reserved (about 7 whole tomatoes) • 6 oz whole-wheat spaghetti • 1/2 cup low-fat evaporated milk • 1 tbsp whole-wheat pastry flour :2 tbsp Fat: 10-cup seruing: Calories: 379. stirring constantly.1. fiber: 8 g. % oz feta): Calories: 367. Drain and return to pot. % cup tomato sauce. minced • % tsp ground nutmeg • 4 oz low-fat sharp cheddar cheese. until browned. Fiber: 9 g. until smooth. THREE: Meanwhile. TWO: In a large nonstick skillet. In a large saucepan. stirring occasionally. until wine evaporates. 1/2 CUp peeled. stirring often. reduce heat to medium and whisk ln flour mixture until no' lumps remain. breaking up with a wooden spoon. Stir in beans and milk mixture and heat on low. shredded (about 1 cup) • 5 tbsp finely grated or powdered Romano cheese. 20 minutes. Bring mixture to a boil. carrot and Italian seasoning and saute.4 cups chopped plum tomatoes. . trimmed and chopped carrot • 1'.low-sodium chicken broth • 4 cloves garlic. Protein:22 g. Hands-on time. for instance. to taste • 4 oz whole-wheat elbow macaroni (about 1 cup) • 3 cups chopped 1-inch broccoli florets • 1 red bell pePFer. Stir into lamb mixture. Carbs: 50 g. The ultimate healthy comfort food. Wipe. INGREDIENTS: • 'h cup low-fat ricotta cheese • 4 oz lean Iamb sirloin c~op. divided • 3 tbsp whole-wheat pastry flour • % cup nonfat evaporated milk • 3 cloves garlic. Monounsaturated Fat: 3 g. Chol~steral: 33 mg Far: • Sea salt and fresh ground black pepper.. cook spaghetti according to package directions.' 548 mg. wherea. e 72 Clean Eating MARCH 2012 . Remove from heat and stir in cheddar and 3 tbsp Romano until well blended. 4. Place 'saucepan on high heat and stir in 'garliC and nutmeg. • 1 cup skim milk. Transfer to a small bowl and set aside. this dish is a Greek twist on a traditional Bolognese. heat oil on medium.smoked paprika WITH FETA & MINT Serves Lamb Bolognese . Total Fat: 70 g. about 1 minute. Polyunsaturated g. Season with salt and pepper. until vegetables soften and begin to brown. Nonfat evaporated milk and reduced-fat cheesemake this dish rich and creamy while keeping the overall fat content low and protein levels high. drained 'and rinsed (TRY: Eden Organic Cannellini Beans) • "h tsp . cover and keep warm on lowest heat setting until needed. about 10 minutes. Total time. Add lamb to processor and pulse until ground. for 1 minute. minced .

.

.

budget recipes .

.

".... snow peas $1. Sea salt "" ...oz..... o Low-sodium Q Ground black pepper Balsamic vinegar ...... ........ 1 16-oz pkg whole-wheatspaghetti $0.10 $1. 01 Ib untrimmed b'aneless. $2... c ·..99 . __ . .57 $0..72 $6. ...'c.. •.... . skinless chicken breasts " ...03 $2. 3 5....97 ..e head ga rl ic $0..% lb beef slrloln strips $3......pou·ches·wild .-ozjarartichoke almond's $0...88 $1... " Extras 1% oz sliced raw unsalted (purchased in bulk) hearts 1 6V."...... ••• 1 lb collard greens 1 lemon $0. ".. .YOUR WEEKDAY EACHS11 UNDER Proteins & Dairy DINNERS -Budget Shopping List Q 1 4-oz pkq shaved Parmesan cheese ..96 Whole Grains 1 18·oz pkg quisk-cookinq c •• _.81 11."c .84 o o n ....".. o ...'....50 $0...f"Ib yellow ..h $2..'.46 Pantry-Items o o o o Low-sodium ch icken broth Ground ginger Mustard Olive oil Dried oregano powder 0 0 0 0 0 Red pepperflakes 0 Dried rosemary Dried sa ge ..79 1 Ib ripe Bosc pears o o o o o liz Ib ..• ..99 ... o Total Cost: $50. $1..... .89 .49 I....74 Veggies/Fruits Q 1 Iarg...16 $2.plantains 31b redskin potatoes $1. . salmon low-fat milk o .. ..19 o o 1 pkg whole-wheat pitas (4 large pitas) '$1._ rolled oats • .

..... tsp maple-balsamic glaze). turnips.. chunks yellow 1 box brown basmati • 3 carrots.. 2 grapefruits ... coat.4-oz container coc()n... o 1 bag frozen shelled . mist a small saucepan heat on medium-high. skinless wild salmon fillet 1 2-lb pork loin roast o 1 pkg 8-inch wholewheattortillas • y. Carbs: •• J I I 4 2 . Fat: 2 g. and cut into l-inch thermometer registers onion" cut into l-inch until an instant-read 150"F when inserted in . Sprinkle with salta. vinegar INSTRUCTIONS: . (over pan with foll ~nd bake for40 minutes. 10 minutes.. * Nutrients per se-rving (4 oz parR.!~~a o 1 box all-natural turkey burgers (TRY: Jennie-O AllNatural Turkey Burgers) o o 1 jar tahini or sesame seed paste o o 1 8-oz container low-fat sour cream 1 32-oz container nonfat plain Greek yogurt Extras o 1 baq frozen . o z a-orftank . until brown.. G€l/ofies: 338. Total Fat: 6 g.Maple-Balsamic Glazed Roast Pork WITH BRAISED VEGETABLES Serves onion..... FOUR:Transfer pork to a cutting board and set small saucepan.....nd pepper and bake. 1 bunch fr~sh parsley .....~Lig·ht'Ry~· 01 o Crispbreads box whole-wheat penne ..'" blueberries Veggies/Fruit o 2 avocados 03 bananas edamame o o o o _ .. combine cabbage....sterol: 70~ mg I f Sat. stirring up bits from bottom of pan... ......... Hands-on time: 20 minutes.......... aside... uncover over t0R. 1 bottle mustard seeds . l*·cups vegetables.. o 1 bunch fresh basil ..... 1 bottle red pepper o flakes' o 1 container vanilla .. Add pork and sear for 2 to Week 2 Your Shopping List Proteins & Dairy o 2 14-oz BPA-free Total time: '/ h·our. chunks 1 large... . Chole. 6. Ib fresh pineapple "" " 1 1. skinless chicken breast . peeled 2 -inch pieces Whole Grains o THREE: Remove vegetables and pour saucepan mixture cans black beans red kidney beans 01pkgW~..'..: 1g• 33 g.~~..•••••••••••••• peeled pepper syrup and deveined ..~pi~ o 1% Ib sweet potatoes 1(6to!.. 1 bottle tu rmeric . potatoes....oNE: Preheat oven to 400"F.•. peeled • Llb sweet cabbage. ........6-oz pouches StarKist Low-Sodium Chunk Li.... W..... Monounsaturated Fat: 2 g. Add % Hlp wa. Nuts..·'n a 9 x 13-inch roasting pan.~~.~r ..' 1 bunch celery .. carrots.... 1 4-oz boneless.... Reduce heat to a simmer and cook until slightly thickened.. 02 cans Amy's Light in Sodium Organic _ Minestrone Soup syrup 6·1·b~tti~·p·~. stirrin..p()~at()_~~) o 2 Ib turnips [2 to 3 turnips) O'.~e.~~. Polyunsaturated Fa..§J to INGREDIENTS: • 1 Ib green • 1 lb turnips. .9...~. 3 minutes per side. skinless halibut fillet 1 3-oz boneless.~c~f~~s~. sage and '12 cup water... l-inch l-inch chunks potatoes.. In a separate o o of visible fat _ syrup and vinegar to a boil. 02 mangos ()l.~~rl1lk i o 1 bottle ground chile powd.head cabbage 1 large head cauliflower 1 head romai ne lettuce o o o o .. o o o o o 2 cucumbers 1 3-inch piece 01 fresh ginger 1 bunch fresh cilantro . % tsp ground black I • o 4 oz shrimp. bring maple 3 to 5 o 1 box brown rice o 1 pkg whole-wheat buns or hamburger rolls • 2 tbsp chopped fresh-sage trimmed • Olive oil cooking spray • 2 Ib pork loin roast...Pr()t~inp()\N?~r .... Push vcqetables to edge of pan and place perk in center. from oven. • llarge rice center of pork.. Sodium: 304 mg... Sugars: 14'g.. Fiber: 7 g. Trarlsfer to a large plate anill set a~jde...•.. 25 to 30 minutes. and crisp..~()ttlecur. " 1 box Kashi Go Lean cereal o 1 14-oz BPA-free can o o o 5 oz cu bed low-fat cheddar 1 Ib boneless.. uncovered.l:. for 1 minute. Seeds & Oils o o o 1 bag unsweetened cacon ut fla kes 1 bag roasted unsalted cashews 1 container sesame seeds 1 tbsp pure maple sreaks • 2 tsp balsamic.. TIP: Freeze one banana when you get home from the store! MARCH 2012 Clean Eating 83 .'.. ".... .ry"p()\O\Id~r o 1 bottle cumin seeds . Protein: 37 g.. are spray and with making TWO: About 10 minutes before vegetables done... tsp ~ea salt •.....terto saucepan cored and cut into and cut into peeled and cut into pieces' 'pieces browned and cook on medium-high..

Topwith 1 egg plus 1 eg9 white. Add cucumber. Total time: 50 min utes. stirring occasionally. Hands-on time: . lightly beat egg. stirring occasionally. Fiber: 356. until tender-crisp • 4 tbsp plus Ph tsp raw honey. 1 oz vanilla protein powder. add rice and turmeric and stir to . Add mustard and cumin seeds and toast. time: I hour. for 2 to 3 minutes. 2 tbsp honey and applesauce until well blended. sprinkle with cashews and cover to keep warm. Hands-on time: INGREDIENTS: • 1. Place a sheet of wax paper overtop and press down with your hands to spread mixture evenly over bottom of pan. Total Fat: 109. Cholesterol: 53 mg e Clean Eating MARCH 2012 .er:6 g. divided • 1 cup brown basmati • 1 tsp ground turmeric • Ph cups low-sodium • 1 cucumber. V~eu p water. dividing evenly. ginger and remaining half of onion to skillet. roasted with 'h tsp olive oil and Yz tsp maple syrup at 450"F for 20 to 25 minutes. crushed • 1 lb boneless. spreading evenly. stirring occasionally. optional INSTRUCTIONS: ONE: In a large saucepan. shredded carrot. for 5 minutes. heat 2 tsp oil on mediumhigh. divided • % tsp red pepper flakes peeled. stirring brisklyto prevent clumping. heat remaining 1 tsp oil on medium-high. until slightly toasted. cored and diced Red • ~ Mango & Co~onut Smooth ie: V. Serve warm or cold. Gala. peeled and cut into small dice • 1 cup cauliflower florets. 1 tbsp honey. Garnish with cilantro and serve immediately. minced • 2 large yellow onions. Add egg mixture to flour mixture and mix until well blended and a thick batter forms. Add garlic. salt and black pepper and stir to combine. Stir in 1 cup broth. Reduce heat to a simmer. 20 minutes. combine apples. peeled and julienned.. bell pepper and half of onion and saute. Polyunsaturated Fat: 1 g. pitted and diced. for 3 minutes. Fat: 3 9. until cooked through and lightly browned.stir constantly and bring to a boil. pureed with 1 cup Greek yogurt. Cholesterol: 23 mg rice chicken broth. 2 tsp sesame seeds. diced. Saute. Sodium: 89 mg. Remove from heat. 4 to 5 apples) Maple Sweet Potatoes: 1 swejlt potato. 2 cups peeled. chopped. Monoun5oturoted For:2 g. until sauce thickens. Fat: 4 9. Fjb. minced • 1tbsp white whole-wheat flour • 2 tsp curry powder • % cup low-fat coconut milk • Chopped fresh cilantro for garnish.add 1 tbsp water. INSTRUCTIONS.Coat a 9 x 13-inch baking pan with cooking spray. cut into 'h-inchpieces • 1tsp fresh ginger. divided • 1 tsp mustard seeds constantly. among serving plates. 2 leaves ' romaine lettuce and 2 tomato slices Delicious. 2 tsp EVDD. Sodium: 205 mg. Nutrients per seruing (4% x 3-inch bar. Sugars: 18g.4 flour baking powder tsp sea salt '1 egg Chicken Curry WITH CUCUMBER Serves • % cup natural unsalted almond butter • 1 tbsp olive oil RICE 20 minutes. but not brown. % cup yogurt. minced • 'h red bell pepper. Pour apple mixture overtop. Fat: 1 g. Top with 1 cooked turkey burger patty. cut in L-inch pieces • 1 carrot. Carbs: 40g.. Fat: 1 g. split. for 5 to 6 minutes. dividing evenly. Protein: 28 g. Carbs: 41 g. Sat. until apples are soft. FOUR:Add carrot. tbsp olive oil. split. mango.) Add flour and cook. Cut into 9 squares and divide .Add curry powder. whisk oats. TWO: In a large bowl. Cook for 2 minutes. Reduce heat to a simmer and cook. mix in almond butter. ONE: Preheat oven to 350·F. TWO:To saucepan. Top with yogurt. skinless chicken breast. peeled. (leftovers)on 1 bun. Spoon rice mixture onto serving plates and top with chicken mixture. McIntosh and/or Fuji apples ('-A-inchpieces. remove wax paper. In a small bowl.coat. cauliflower. THREE:Meanwhile.J l Stay 01) track by prepping in the evenings! Your Week 2 Mini Meals (continued from page 82) ~ Spicy Breakfast Sandwich: Spread 2tbsp Edamame &TahiniDip . Let cool for 10 minutes. THREE:In a separate large bowl. 5. 1 cup water and milk. stirring occasionally. FOUR:Transfer batter to pan. Transfer to a large plate and set aside. seeded and diced • 1 tbsp lemon zest • '1'4 tsp each sea salt and ground black pepper • 2 tbsp roasted unsalted cashews. INGREDIENTS: • Olive at! cooking spray • 4 cups peeled. 1 tbsp flaxseeds. Bringto a boil. Sugars: 7 g. baking powder and salt. (NOTE:If vegetables brown quickly. scrambled and sauteed with 'h tsp oliveoiland Yz cup cooked cauliflower florets 1= . divided • % tsp ground cinnamon • % tsp ground nutmeg • 1cup quick-cooking rolled oats • 1cup white whole-wheat • 1tsp • 1. Bakefor 30 minutes. Yz cup cocon ut milk and 1 cup crushed ice SpicyTurkey Burger: Spread 2 tbsp Edamame &TahiniDip (leftovers)on 1 bun. Polyunsaturated 5 g. 2 green onions. Sot. 10to 15 minutes. Return chicken to skillet. oil. Nutrients per seruing • '14 cup unsweetened applesauce • 2% cups nonfat plain Greek yogurt • 18 raw unsalted almonds for garnish • 1 tsp cumin seeds • 4 cloves garlic. almonds and remai~ing 4V2 tsp honey. Total Far: II g. stirring (1 cup chicken mixture Calories: and 1 cup rice mixture): Monounsaturated . cover and steam. Cabbage & Carrot Slaw: Combine 2 cups shredded cabbage. Protein: l~g. remaining '12 cup broth. zest. in a large skillet. 16 rsp hon"}'): Calories: 301.S to 8 minutes. juice 1 lemon and Y4 cup chopped fresh parsley -'--""I Apple & Almond' Oatmeal Bars Serves Total 9. set aside. flour. until onion issoft and translucent. 1 cup water and pepper flakes. cinnamon and nutmeg.. Add chicken and saute. until vegetables are tender. cover and cook for 40 minutes. until seeds are fragrant and begin to pop. until rice is tender.

Sounds molto bene to us. "Flexibility is key.. March 2012 YOUR GOOD HOUSE 19 . none ofthese recipes take more than 45 minutes to go from that "I think I'll make this for dinner .. "We constantly search the market looking for new ingredients. can be on the table in 25 minutes.Just checkout the four perfect-for-spring pasta dishes here: From a deconstructed lasagna with fresh basil and green olives to a peasand-pancetta fettuccine toss. tops).Batali -Style This maestro of Italian-American cooking reveals some of his own at-home I crowd-pleasersperfect for an easy springtime supper. Perhaps more important for non-pros. evidence of seasonal change." moment to "Let's eat!" (and there's even one that. Molto Batali.." Batali says. with or without company calling Whether he's feeding his two kids or customers in a bustling restaurant." Batali writes in his latest cookbook. Mario Batali always lets the calendar dictate the menu. all serve six-and can be easily halved or doubled.· Simple Family Meals From My Home to Yours.

stirring occasionally. skillet.to 9-quart of water to boiling on high.to 9-quart saucepot Yo c. 9 9 fiber. farfaUe 8 c. torn in half 'h c. extra virgin olive oil 6 cloves garlic. cup pasta cooking water. Heat on medium 30 seconds or until pasta is al dente and well coated. 3. finely chopped fresh flat-leaf parsley EACH SERVING About 725 calories. and 2 tablespoons freshly ground black pepper.) saucepot y. serving bowl. and return to sauce pot. cup pasta cooking water. 155 mg sodium. o mg cholesterol. stirring occasionally. 12 9 total fat (2 9 saturated). 4 9 fiber. thinly sliced 10 oil-packed dried tomato halves. ribs discarded. skillet.2lbs. 2. 29 9 total fat (4 9 saturated). heat oil on 20 YOUR GOOD HOUSE March 2012 . 4. cook 1 minute less than minimum time that label directs. 2. Add garlic. Yo c. heat oil on medium. Tomatoes & Basil Active time 25 minutes Total time 40 minutes Makes 6 main-dish servings less than minimum time that label directs. store-bought green-olive paste 1% c. serve medium. pitted green olives Satt and pepper 11. and bulbs cut into 3" by W' by W' batonettes 1. Add tomatoes and their juices. Farfalle with sun-prted Tomatoes & Arugula Active time 15 minutes Total time 25 minutes Makes 6 main-dish servings 1.light golden brown. cook 1to 2 minutes or until . Heat covered 8. Remove from heat. mixed very ripe tomatoes. extra virgin olive oil 6 cloves garlic. c. Heat covered 8. and return to saucepot. peeled 2 Ig. Add garlic. ·100 9 carbohydrate. cook 1to 2 minutes or until golden. then remove from heat. Drain pasta well.~'Not-Baked" Lasagna with Green Olives. 1teaspoon salt. o mg Cholesterol. EACH SERVING About 520 calories. Reserve Y. serve immediately.chunks (do not drain) 1 c. Meanwhile. and reserved pasta cooking water to pot. parsley. basil. olives.2-in. 19 9 protein. thinly sliced 3 Ibs. Reserve Y. Transfer to warmed serving bowl. Cook on medium 30 seconds or until pasta is al dente and well coated. Add pasta and 2 tablespoons salt to boiling water in pot. Heat to boiling. 88 9 carbohydrate. baby arugula (5 oz. Cook pasta 1minute Mostaccioli with Fennel & Chiles Active time 35 minutes Total time 45 minutes Makes 6 main-dish servings Yo c. Stir in tomatoes and wine. cook 5 to 7 minutes or until tomatoes are very soft and liquid has reduced slightly. Stir in olive paste. thinly sliced of water to boiling on high. 4. lasagna noodles 1 c. stirring occasionally.2tbs. Transfer to warmed immediately. dry white wine Salt 11.550 mg sodium. stirring. Add 2 tablespoons salt and farfalle to boiling water in pot. Add tomato mixture. cut into 1. sun-dried tomato mixture. fresh basil leaves. 3. Drain pasta well. Add arugula. in 12-in. stirring occasionally. extra virgin olive oil 4 cloves garlic. bulbs fennel. and reserved pasta cooking water to pot. stirring. in 12-in. 1. green frilly tops reserved and chopped. Meanwhile. 17 9 protem.

serve immediately with 1 bunch green onions. Mo/to Batalk Simple Family Meals From My Home to Yours (Ecco. Add fennel mixture. Add 2 tablespoons salt to boiling water. hot water Salt and pepper lV.3 serrano chiles. loosely packed fresh mint leaves -. 580 mg sodium. stirring occasionally.com. 7 9 fiber. Serve immediately with remaining 16 cup bread crumbs on the side. Cook 1 minute less than minimum time that label directs. c. increase heat to high. at amazon. Add fettuccine to water. cup pasta cooking water to fennel mixture. stirring occasionally. Cook 2 minutes or until soft. heat oil on mediumhigh. 25 mg cholesterol. c. Drain and discard all but 3 tablespoons fat from skillet. 2 v. Heat covered 8. 3. Add pea mixture and mint. skillet. stirring. seeded. cup pasta cooking water to pea mixture. 13g total fat (2 9 saturated). heat oil on medium-high until smoking. Add peas and water. and cook 1 minute or-until peas are tender and liquid has reduced by half. Add chiles and 1 cup bread crumbs.to 9-quart saucepot of water to boiling on high. mint. $30). :I. freshly grated Pecorino Romano cheese garlic and green onions. 3.n rendered. fettuccine 20 fresh mint leaves. "[I'm] always on the hunt for what Italians callprimizie~the very first piece of produce that announces a new seastll_. Cook2 to 5 minutes or until mixture is well coated and toasted. 93 9 carbohydrate. Add garlic and fennel batonsttas: cook 8 to 12 minutes or until light golden brown and very soft. In 12-in. thinly sliced 2. Add 2 tablespoons salt to boiling water. Transfer to warmed servIng bowl and sprinkle poppy seeds on top. Transfer V. Ibs. 630 mg sodium. Add pancetta and cook 3 to 5 minutes or until fat has bee.skillet. whites and 2 inches of green parts only. and sliced into thin rounds lV. Add mostaccioli to water. In 12-in. Transfer to warmed serving bowl. Cook 01') medium 30 seconds or until pasta is al dente and well coated. EACH SERVING About 585 calories. and reserved fennel tops. Stir in 1teaspoon salt and y.to 9-quart sauce pot of water to boiling on high. Add Drain pasta and return to same pot. Remove from heat. toasted Salt and pepper lV. EACH SERVING About 615 calories. . mostaccioli (or penn e) pasta 1 c. Stir well. Ibs. teaspoon salt and V. stirring occasionally. Remove from hrat. torn V. stirring. stirring continuously. Fettuccine with Peas & Pancetta Active time 20 minutes Total time 35 minutes Makes 6 main-dish servings v. peas Find Mario Batali's latest cookbook. 14 9 total fat (6 9 saturated). 6 9 fiber. Cook on medium 30 seconds or until pasta is al dente and well coated. Heat covered 8. fresh bread crumbs. extra virgin olive oil 4 oz. stirring frequently. cut into batonettes 4 cloves garlic. 17 9 protein. Drain pasta and return to same pot. 97 9 carbohydrate. pancetta or good-quality bacon. thinly sliced c. teaspoon freshly ground black pepper. 25 9 protein. teaspoon freshly ground black pepper. Cook 1 minute less than minimum time that label directs. Transfer 'I. 1. fresh or frozen (thawed) c."Batali says FETTUCCINE WITH PEAS & PANCETTA Poppy seeds. cored. for garnish 1. Pecorino on the side. Season with 'I. stirring occasionally. c. o mg cholesterol.

Sign up to vote on this title
UsefulNot useful