The impastable dream.
12 oz. fettuccine 12 oz. skinless, boneless chicken breast cut into 2-inch strips Spice Mixture 1 tsp. cayenne 3/4 tsp. onion powder 1 1/4 tsp. garlic powder 1 tsp. paprika 1 tsp. dried basil 3/4 tsp. dried oregano 2 1/2 Tbs. unseasoned bread crumbs Sauce 2 tsp. vegetable oil 1 tsp. crushed garlic 3/4 cup chopped onions 3/4 cup chopped sweet green peppers 4 cups canned or fresh tomatoes, crushed 1 1/2 tsp. dried basil 1 tsp. dried oregano 1/4 tsp. cayenne
Cook the pasta in boiling water until firm to the bite. Drain and place in a serving bowl. Prepare the spices: In a small bowl combine the cayenne, onion and garlic powders, paprika, basil, oregano, and bread crumbs. Coat the chicken in the mixture.
In a medium nonstick skillet sprayed with vegetable spray, saute the chicken on medium heat until no longer pink, approximately 4 minutes. Add to the pasta.
Make the sauce: In the same skillet, heat the oil; saute the garlic, onions, and green peppers for 5 minutes, until tender. Add the tomatoes, basil, oregano, and cayenne. Simmer for 20 to 25 minutes. Pour over the pasta and toss. Serves 6.
PER SERVING (mode with conned tomatoes) Calories: 350 Total Fat 4 g (10% of calories) Fiber: 4g Sodium: 380 mg Sat. Fat 1 g Cholesterol: 35 mg Carbohydrate: 56 g
FETTUCCINE WITH INDIAN TOMATO SAUCE
1 lb. fettuccine 1 Tbs. vegetable oil 1 cup chopped onions 1/2 cup finely chopped carrots 2 tsp. crushed garlic 2 tsp. minced ginger 1 can (28 oz.) crushed tomatoes 1 Tbs. curry powder 1/2 cup chopped coriander or parsley
Cook the pasta in boiling water until firm to the bite. Drain and place in a serving bowl. In a medium nonstick pan, heat the oil; saute the onions, carrots, garlic, and ginger until tender, approximately 5 minutes. Add the tomatoes and curry; cover and simmer on low heat for 20 minutes, stirring occasionally. Pour over the pasta. Sprinkle with the coriander and toss. Serves 6.
PER SERVING Calories: 370 Total Fat 4 g (10% of calories) Fiber 4 g Sodium: 550 mg Sat. Fat: 1 g Cholesterol: 0 mg Carbohydrate: 72 g
PUMPKIN AND CHEESE CANNELONI
12 cannelloni or manicotti shells 2 tsp. vegetable oil 3/4 cup finely chopped onions 8 oz. canned pureed pumpkin 1/2 cup ricotta cheese 3 Tbs. grated Parmesan cheese 2 Tbs. seasoned bread crumbs 2 Tbs. brown sugar 1/2 tsp. cinnamon powder Sauce 1 Tbs. margarine 1 Tbs. all-purpose flour 1 1/4 cups 2% milk 1/8 tsp. nutmeg
Preheat the oven to 350 [degrees]. Cook the pasta in boiling water until firm to the bite. Drain, cover, and set aside. In a medium nonstick skillet, heat the oil; saute the onions until tender, approximately 5 minutes. Remove from the heat.
Add the pumpkin, both cheeses, bread crumbs, sugar, and cinnamon to the onions, mixing until well blended. Place 1 heaping teaspoon into each shell; place in a 9" x 13" baking dish.
Make the sauce: In a nonstick skillet, melt the margarine; add the flour and cook for 1 minute. Add the milk and nutmeg; simmer just until slightly thickened, stirring constantly, approximately 3 minutes. Pour over the pasta. Cover and bake for 20 minutes or until hot. Serves 6.
PER SERVING (mode with light ricotta) Calories: 200 Total Fat: 6 g (27% of calories) Fiber 2 g Sodium: 180 mg Sat. Fat 2 g Cholesterol 10 mg Carbohydrate: 27 g
RELATED ARTICLE: ROSE REISMAN BRING HOME LIGHT PASTA
Here are three recipes for your Aunt Sally, the one who's always inviting you over for a pasta dinner--a can of tomato sauce dumped over a plate of spaghetti. They're from Rose Reisman Brings Home Light Pasta ($ 17.95, 1995, Robert Rose Inc., Toronto).
RELATED ARTICLE: QUICK TOMATO SAUCE
Saute 2/3 CUp chopped onion and 2 tsp. crushed garlic in 2 tsp. olive oil for 3 minutes, stirring often.
Add a 28-oz. can of crushed plum tomatoes plus dried basil and oregano to taste. Cook on low heat for 15 to 20 minutes, stirring occasionally.
|Printer friendly Cite/link Email Feedback|
|Publication:||Nutrition Action Healthletter|
|Article Type:||Brief Article|
|Date:||Nov 1, 1997|
|Previous Article:||Cholesterol-lowering supplements.|
|Next Article:||Fast food follow-up: what's left to eat?|
|American Institute for Cancer Research's award-winning newsletter goes to 1.5 million.|
|Beat the Cluck.|
|Dish it out.|
|Dish It Out.|
|Are snoozers losers?|