ROASTED VEGGIES WITH WHOLE-GRAIN PASTA
PREP TIME 10 MIN. – COOK TIME 30 MIN. READY IN 40 MIN. – SERVINGS 4
1 small red onion 1 bunch asparagus 1 pint grape tomatoes, halved 3 tbsp olive oil ½ tsp crushed red pepper
8 oz whole-grain spaghetti 1 (16 oz) pkg squash noodles ½ cup grated pecorino ¼ cup basil leaves, finely chopped
STEP 1 Preheat oven to 425°F. Halve and thinly slice the onion. Trim the asparagus and cut into 1-inch pieces on an angle. STEP 2 Add onion, asparagus, and tomatoes to a foil-lined rimmed baking sheet. Toss with the oil and crushed red pepper. Season with salt and pepper. Roast 25–30 min., until all vegetables are tender. STEP 3 Meanwhile, heat a large pot of salted water to a boil on high. Add the spaghetti, cooking until al dente according to package directions. For the last minute of cooking time, add the squash noodles. Drain well, reserving ½ cup pasta water. STEP 4 Return noodles to the pot. Toss with roasted vegetables, including any liquid on the baking sheet. Add the reserved pasta water ¼ cup at a time, as needed. Season with salt and pepper to taste. Garnish with the pecorino and basil to serve.
TIP: To make ahead, roast the veggies a couple days ahead. Remove from foil and reheat before adding to the pasta.
PER SERVING: 373 CALORIES, 15G FAT, 4G SATURATED FAT, 6MG CHOLESTEROL, 176MG SODIUM, 52G CARBOHYDRATE, 11G FIBER, 8G SUGAR, 15G PROTEIN
IF YOUR GOAL IS...
to eat less red meat TRY THIS...
use ground chicken or turkey in recipes that call for ground beef
CHICKEN PICCATA MEATBALLS
PREP TIME 10 MIN. – COOK TIME 15 MIN. READY IN 25 MIN. – SERVINGS 4
12 oz whole-grain penne 1 (1 lb) pkg Nature’s Promise Free from Ground Chicken Breast 1 large egg ¼ cup bread crumbs 1 tsp garlic powder
1 tsp Italian seasoning 3 tbsp olive oil, divided ½ (8 oz) bag spinach 2 tbsp lemon juice 3 tbsp Nature’s Promise Organic Capers, drained
STEP 1 Bring a large pot of salted water to a boil on high. Cook the penne according to package directions, reserving ¼ cup cooking water. STEP 2 Meanwhile, in a large bowl, combine the ground chicken, egg, bread crumbs,
garlic powder, and Italian seasoning. Season with salt and pepper. Roll and shape into 1-inch meatballs. STEP 3 In a 12-inch nonstick skillet, heat 2 tbsp oil on medium-high. Add the meatballs and cook until browned on all sides. Transfer to a plate. STEP 4 Reduce heat under skillet to medium and add remaining 1 tbsp oil. Stir in the spinach in batches until wilted. Stir in the lemon juice and capers. Season with salt. Add the meatballs. Cover skillet and cook 5–6 min., until meatballs are cooked through. Stir in reserved cooking water. Spoon meatballs and spinach over penne.
TIP: To make ahead, place the uncooked meatballs on a plate, cover with plastic wrap, and refrigerate a day ahead.
PER SERVING: 535 CALORIES, 17G FAT, 3G SATURATED FAT, 129MG CHOLESTEROL, 263MG SODIUM, 63G CARBOHYDRATE, 11G FIBER, 2G SUGAR, 41G PROTEIN
SAVORYONLINE.COM JANUARY 2020 23
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