Pasta, Risotto, and Rice (7 page)

Nutrients per serving:

Calories: 428
Fat: 9g
Saturated Fat: 3g
Cholesterol: 14mg
Carbohydrate: 70g
Protein: 18g
Fiber: 3g
Sodium: 167mg

Pesto-Stuffed Lasagne

Serves 8
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Prep time: 20 minutes
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Cooking time: 40 minutes

No-boil lasagna noodles are awesome—they shave at least 20 minutes from your prep time because you don’t have to wait for water to boil or pasta to cook. Plus, as the dish bakes in the oven, the noodles soak up the flavors of the pesto instead of water!

15 ounces part-skim ricotta cheese

1 cup prepared pesto

1 large egg, lightly beaten

8 ounces no-boil lasagna noodles (12 pieces)

4 cups part-skim mozzarella cheese (1 pound)

Preheat the oven to 350ºF.

Combine the ricotta cheese, ½ cup of the pesto, and the egg in a bowl.

Spread ¼ cup of the pesto all over the bottom of a 13 by 9 by 2-inch baking dish. Top with 3 lasagna noodles (the noodles don’t need to touch each other or the sides of the pan, because they expand when baked). Top the noodles with ²⁄³ cup of the ricotta mixture, spreading the mixture evenly over the noodles. Sprinkle with 1 cup of the mozzarella cheese. Repeat these steps 2 more times (noodles, ricotta mixture, mozzarella), ending with the noodles on top. Top with the remaining ¼ cup of pesto and the remaining 1 cup of mozzarella cheese.

Cover with foil and bake for 30 minutes. Remove the foil and bake for 10 more minutes, until hot and bubbly. Let stand for 5 minutes before cutting.

Nutrients per serving:

Calories: 498
Fat: 32g
Saturated Fat: 14g
Cholesterol: 96mg
Carbohydrate: 27g
Protein: 27g
Fiber: 1g
Sodium: 497mg

Cheddar-and Fontina-Drenched Macaroni

Serves 4
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Prep time: 10 minutes
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Cooking time: 15 minutes

I guess this is my version of a jazzed-up mac ’n’ cheese. The two cheeses (Cheddar and fontina) can be any two cheeses, but try to combine one that’s sharp (like a sharp Cheddar) with one that’s mild (like mozzarella, Gouda, or Monterey Jack).

12 ounces elbow macaroni

2 cups low-fat milk

¾ cup shredded Cheddar cheese, mild or sharp

½ cup shredded fontina cheese

2 teaspoons onion and herb seasoning (preferably salt-free)

Cook the macaroni according to the package directions. Drain and keep warm.

Meanwhile, combine the milk, both cheeses, and seasoning in a large saucepan over medium heat. Bring to a simmer and cook for 3 to 5 minutes, until the cheeses melt, stirring frequently. Stir in the cooked macaroni and cook for 1 minute to heat through. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 494
Fat: 14g
Saturated Fat: 8g
Cholesterol: 43mg
Carbohydrate: 68g
Protein: 24g
Fiber: 3g
Sodium: 306mg

Orecchiette with Ricotta, Garlic, and Tomatoes

Serves 4
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Prep time: 10 minutes
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Cooking time: 15 minutes

Orecchiette is “little ear” pasta, and it makes for a fun and unique presentation. If you want, you can substitute any small pasta shape.

12 ounces orecchiette

2 teaspoons olive oil

3 cloves garlic, minced

1 (14.5-ounce) can fire-roasted diced tomatoes

1 cup part-skim ricotta cheese

¼ cup shredded or grated Parmesan cheese

Cook the pasta according to the package directions. Drain and keep warm.

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the garlic and cook for 2 minutes, until soft. Add the tomatoes and bring to a simmer. Simmer for 5 minutes. Add the cooked pasta, ricotta, and Parmesan cheeses and cook for 1 to 2 minutes to heat through, stirring frequently. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 462
Fat: 11g
Saturated Fat: 5g
Cholesterol: 24mg
Carbohydrate: 70g
Protein: 22g
Fiber: 4g
Sodium: 416mg

Stuffed Manicotti with Roasted Garlic Ricotta

Serves 4
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Prep time: 15 to 20 minutes
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Cooking time: 30 minutes

If you think stuffing your own manicotti is too hard or time-consuming, think again. You can buy the premade shells and cook them as you would any pasta before filling and baking. It’s no harder than making lasagne. And when you make your own filling, you control what goes into it!

12 manicotti shells

15 ounces part-skim ricotta cheese

3 tablespoons mashed roasted garlic

3 tablespoons chopped fresh parsley

1 tablespoon olive oil

¼ cup grated Parmesan cheese

Preheat the oven to 350ºF.

Cook the manicotti shells according to the package directions. Drain.

Meanwhile, combine the ricotta, garlic, and parsley in a bowl, mixing well. Spoon the ricotta mixture into the manicotti shells and place the stuffed shells side by side in a shallow baking dish. Brush the olive oil over the shells and sprinkle with the Parmesan cheese. Cover with foil and bake for 15 minutes. Uncover and bake for 15 more minutes, until the top is golden brown.

Nutrients per serving:

Calories: 395
Fat: 15g
Saturated Fat: 7g
Cholesterol: 38mg
Carbohydrate: 45g
Protein: 22g
Fiber: 2g
Sodium: 255mg