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PASTA & MASH SUBSTITUTES


VEGETABLE NOODLES Spiralized zucchini is here to stay! Find it in the Produce department, or make your own. Spiralizers are inexpensive and can be used for carrots, beets and sweet potatoes, too.


LENTIL & QUINOA PASTA This combines the taste and feel of regular pasta with the nutritional profile of lentils and quinoa.


REFRIED BEANS This Mexican restaurant staple makes a great side. Look for low-fat and low-sodium versions.


3


EDAMAME SPAGHETTI This spaghetti harnesses all the power and great flavor of edamame beans.


CHICKEN SAUSAGES


WITH WHITE BEAN MASH Protein-packed white beans are a delicious spin on classic mashed potatoes.


PREP TIME 5 MIN.–COOK TIME 25 MIN. READY IN 30 MIN.–SERVINGS 4


4 shallots 5 tbsp olive oil 4 Italian chicken sausages 2 tsp fennel seeds 1 tbsp minced garlic


1 small head Napa cabbage 2 (15 oz) cans cannellini beans, rinsed and drained


STEP 1 Halve the shallots and cut lengthwise into strips. Heat 1 tbsp oil in a skillet and cook the sausages on medium-low heat, for 15 min., or until cooked through and golden brown. Rotate occasionally. Remove sausages from pan and keep warm under aluminum foil. STEP 2 Meanwhile, heat 2 tbsp oil in a skillet over low heat and sauté the shallots, fennel seeds, and half the garlic for 5 min. Slice cabbage into thin strips. Add to the pan and cook for 5 min. on medium heat, stirring regularly until cabbage has wilted. STEP 3 Meanwhile, put the beans, the remaining garlic, and 2¼ cups water in a pot. Heat the bean mixture over medium-high heat for 8 min. Drain in a colander, reserving the cooking liquid. Set beans back into the pot with remaining oil and 2 tbsp cooking liquid. Mash until smooth. If mixture is too thick, add more cooking liquid to thin. Season with salt (in moderation) and pepper. Serve with sautéed cabbage and sausage.


Per serving: 576 calories, 25g fat, 5g saturated fat, 65mg cholesterol, 493mg sodium, 57g carbohydrate, 13g fiber, 6g sugar, 33g protein


JANUARY 2017 109


Cannellini beans Mash them and use cold as a dip or hot as a fiber- packed side dish.


light fish dinners next issue:


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