Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Wednesday, January 20, 2016

meal ideas ~ a different pasta meal

Want pasta but tired of the same-o same-o spaghetti and meat-whatever’s.  Here are two that will tantalize your taste buds and warm a winter’s chill. The first one has a couple of ingredients that I love- kale & fennel bulb, if you haven’t tried either of these ingredients... now is your chance in this awesome dish. 

Scallop, Mushroom, and Fennel Campanelle
If you’re looking for the right recipe to try kale, here you go! This seafood pasta recipe is restaurant-worthy and gourmet-inspired. Scallops, fennel bulb, and oyster mushrooms add richness to the pasta, while kale gives it a boost of color and nutrients.

8 ounces fresh or frozen sea scallops
6 ounces dried campanelle pasta
1/4 teaspoon salt
1/4 teaspoon black pepper
3 teaspoons olive oil
2 cups fresh oyster mushrooms, cut into 2-inch pieces
2 cloves garlic, minced
2 cups chopped kale
1 1/2 cups thinly sliced fennel
1/4 cup dry white wine
1/4 cup light butter with canola oil
2 tablespoons snipped fresh parsley
2 tablespoons lemon juice
1/8 teaspoon salt

Thaw scallops if frozen. Rinse scallops; pat dry with paper towels. In a large saucepan cook pasta according to package directions. Drain; set aside.

Sprinkle scallops with the 1/4 teaspoon salt and the pepper. In a large nonstick skillet heat 1 teaspoon of the olive oil over medium heat. Add scallops; cook 2 to 4 minutes or until scallops are opaque, turning once. Remove from skillet; keep warm. Add another 1 teaspoon of the oil, the mushrooms, and garlic. Cook about 4 minutes or until mushrooms are tender. Remove from skillet; keep warm. Add the remaining 1 teaspoon oil, the kale, and fennel. Cook about 7 minutes more or just until kale and fennel are tender.
 Remove skillet from heat and add wine. Return to heat. Add butter, parsley, lemon juice, and the 1/8 teaspoon salt; stir to combine. Add the cooked pasta and the mushroom mixture to the butter mixture; toss to combine. Heat through. Divide pasta-mushroom mixture among four serving bowls. Place scallops on top of pasta-mushroom mixture.

Nutrition Facts Per Serving: 331 cal., 10 g total fat (3 g sat. fat), 19 mg chol., 567 mg sodium, 42 g carb. (4 g fiber, 3 g sugars), 16 g pro. Diabetic Exchanges Starch (d.e): 2; Lean Meat (d.e): 1.5; Vegetables (d.e): 2; Mark as Free Exchange (d.e): 0; Fat (d.e): 1.5;

Chicken and Broccolini Cavatelli
Opting for skinless chicken breast is an easy way to reduce fat and calories in this protein-packed dish. Add pasta and Broccolini, a softer and sweeter-tasting cousin to broccoli with longer stems and shorter florets, for a nutrient-rich Italian meal bursting with authentic flavor.

1 whole bulb garlic
3 teaspoons olive oil
6 ounces dried cavatelli
3 cups Broccolini spears (about 8 ounces)
2 ounces pancetta, finely chopped
1 pound skinless, boneless chicken breast halves, cut 
     into 1 1/2- to 2-inch pieces
3 tablespoons light butter with canola oil
3 tablespoons all-purpose flour
2 tablespoons snipped fresh chives
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup fat-free milk
1/2 cup evaporated fat-free milk
2 tablespoons freshly grated Parmesan cheese
Snipped fresh chives

 Preheat oven to 400 degrees F. Cut off the top 1/2 inch of the garlic bulb to expose ends of individual cloves. Leaving bulb whole, remove any loose papery outer layers. Place bulb, cut end up, on a double thickness of foil. Drizzle bulb with 1 teaspoon of the olive oil. Bring foil up around bulb and fold edges together to loosely enclose. Roast 20 to 25 minutes or until garlic feels soft when squeezed. Let cool. Squeeze garlic from skins into a small bowl; mash with a fork. Set aside.

Meanwhile, cook pasta according to package directions, adding Broccolini for the last 4 minutes of cooking. Drain, reserving 1/2 cup of the pasta cooking liquid. Set pasta, Broccolini, and reserved cooking liquid aside.

In a 6-quart Dutch oven heat the remaining 2 teaspoons olive oil over medium heat. Add pancetta; cook 5 to 7 minutes or until crisp. Remove pancetta from Dutch oven; set aside. Add chicken pieces to Dutch oven. Cook 7 to 8 minutes or until chicken is no longer pink (170 degrees F). Remove from Dutch oven; set aside.

In the same Dutch oven melt light butter over medium heat. Whisk in the mashed garlic, the flour, the 2 tablespoons chives, the salt, and pepper until combined. Add milk and evaporated milk, whisking until smooth. Cook and stir until thickened and bubbly. Add Parmesan cheese, cooked chicken, cooked pasta, and cooked Broccolini. Toss to combine. Add enough of the reserved pasta cooking liquid as needed to reach desired consistency. Top with crispy pancetta and additional chives.

Nutrition Facts Per Serving: 343 cal., 10 g total fat (3 g sat. fat), 57 mg chol., 464 mg sodium, 33 g carb. (2 g fiber, 7 g sugars), 27 g pro.

Diabetic Exchanges Mark as Free Exchange (d.e): 0; Starch (d.e): 2; Lean Meat (d.e): 3; Fat (d.e): 1.5; Vegetables (d.e): 1

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