m i n d f u l l i v i n g o n l i n e

Friday, April 30, 2010

Bow Ties with Tomatoes, Feta, and Balsamic Dressing

Bow Ties with Tomatoes, Feta, and Balsamic Dressing


This recipe features a surprise ingredient–green grapes–that add the just-right amount of sweetness to the simple, two-step pasta dinner. Serve with pan-grilled asparagus.
Prep Time: 20 minutes
Yield: 4 servings (serving size: 2 cups)

Ingredients

  • 6  ounces  uncooked farfalle (bow tie pasta)
  • 2  cups  grape tomatoes, halved
  • 1  cup  seedless green grapes, halved
  • 1/3  cup  thinly sliced fresh basil leaves
  • 2  tablespoons  white balsamic vinegar
  • 2  tablespoons  chopped shallots
  • 2  teaspoons  capers
  • 1  teaspoon  Dijon mustard
  • 1/2  teaspoon  bottled minced garlic
  • 1/2  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
  • 4  teaspoons  extra-virgin olive oil
  • 1  (4-ounce) package crumbled reduced-fat feta cheese

Preparation

1. Cook pasta according to package directions, omitting salt and fat. Drain. Combine cooked pasta, tomatoes, grapes, and basil in a large bowl.
2. While pasta cooks, combine vinegar and next 6 ingredients (through pepper) in a small bowl, stirring with a whisk. Gradually add oil to vinegar mixture, stirring constantly with a whisk. Drizzle vinaigrette over pasta mixture; toss well to coat. Add cheese; toss to combine.
Pan-grilled asparagus: Combine 1 teaspoon extra-virgin olive oil, 1/4 teaspoon salt, 1/8 teaspoon freshly ground black pepper, and 1 pound trimmed asparagus. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add asparagus to pan; cook 5 minutes or until tender, turning once.

Nutritional Information

Calories:
320
Fat:
9.9g (sat 3.8g,mono 3.6g,poly 0.7g)
Protein:
14g
Carbohydrate:
45.6g
Fiber:
3.4g
Cholesterol:
10mg
Iron:
2mg
Sodium:
822mg
Calcium:
130mg

Monday, March 22, 2010

Top 10 Salads for Spring





Green Goddess SaladMâche & Chicken Salad with Honey-Tahini Dressing
Spring Salad with Beets, Prosciutto & Creamy Onion DressingSmoky Ham & Corn Salad


Fresh spring produce offers plenty of reasons to try one of our deliciously satisfying salad recipes. Most greens are great sources of folate and of vitamin C, which promotes healthy skin and a healthy immune system. Popular salad additions, such as tomatoes, carrots, cabbages and bell peppers, deliver vitamin A (as beta carotene) and lycopene, a phytochemical that may protect against breast and prostate cancers.

A great salad deserves one of 
EatingWell's great dressings, so we've created plenty of delicious and healthy choices that can be used on any salad.
10 Healthy Salad Recipes: 
Broccoli Salad with Creamy Feta DressingSeared Steak Salad with Edamame & Cilantro
Chinese Chicken & Noodle SaladSmoky Ham & Corn Salad
Green Goddess SaladSpinach Salad with Japanese-Ginger Dressing
Loaded Spinach SaladSpring Chicken & Blue Cheese Salad
Mache & Chicken Salad with Honey-Tahini DressingSpring Salad with Beets, Prosciutto & Creamy Onion Dressing
More Healthy Favorites:


Friday, March 19, 2010

Pasta with Zucchini and Toasted Almonds


Pasta with Zucchini and Toasted AlmondsPair flavorful pasta with olive tapenade breadsticks for a superfast and delicious meal in minutes.
Yield: 4 servings

Ingredients

  • 2  cups  cherry tomatoes, halved
  • 2  tablespoons  minced shallots
  • 1  teaspoon  minced fresh thyme
  • 2  teaspoons  fresh lemon juice
  • 3/4  teaspoon  kosher salt
  • 1/2  teaspoon  freshly ground black pepper
  • 1/4  teaspoon  sugar
  • 5  teaspoons  extra-virgin olive oil, divided
  • 1  (9-ounce) package refrigerated linguine
  • 1 1/2  teaspoons  bottled minced garlic
  • 3  cups  chopped zucchini (about 1 pound)
  • 3/4  cup  fat-free, less-sodium chicken broth
  • 3  tablespoons  chopped fresh mint, divided
  • 1/3  cup  (1 1/2 ounces) grated fresh pecorino Romano cheese
  • 3  tablespoons  sliced almonds, toasted

Preparation

1. Combine first 7 ingredients in a medium bowl. Add 2 teaspoons oil, tossing to coat.
2. Cook pasta according to package directions, omitting salt and fat. Drain well.
3. Heat a large nonstick skillet over medium-high heat. Add the remaining 1 tablespoon oil to pan, swirling to coat. Add garlic to pan; sauté 30 seconds. Add zucchini; sauté 3 minutes or until crisp-tender. Add broth; bring to a simmer. Stir in pasta and 1 1/2 tablespoons mint; toss well. Remove from heat; stir in tomato mixture. Place 1 1/2 cups pasta mixture in each of 4 bowls; top evenly with remaining 1 1/2 tablespoons mint. Sprinkle each serving with 4 teaspoons cheese and 2 teaspoons almonds.
Olive tapenade breadsticks: Combine 1 tablespoon extra-virgin olive oil, 1 1/2 teaspoons minced garlic, 1 teaspoon fresh lemon juice, 1/4 teaspoon salt, 1/8 teaspoon freshly ground black pepper, and 15 finely chopped pitted kalamata olives in a small bowl. Spread olive mixture over 1 (11-ounce) can refrigerated breadsticks dough. Twist each breadstick; bake at 375° for 15 minutes or until browned.

Nutritional Information

Calories:
344
Fat:
12.7g (sat 3.1g,mono 6.6g,poly 2g)
Protein:
14g
Carbohydrate:
45.5g
Fiber:
5.3g
Cholesterol:
58mg
Iron:
3.4mg
Sodium:
601mg
Calcium:
163mg
Laraine Perri, Cooking Light

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