Cook Yourself Thin_ Skinny Meals You Can Make In Minutes Part 10

Pasta Primavera We say bring on the veggies in this gorgeous pasta dish. Asparagus and scallions bring a hint of spring to balance out a medley of earthy mushrooms.

SERVES 4.

Calories per serving: 445

3/4 pound standard, whole wheat, or whole grain penne pound standard, whole wheat, or whole grain penne 1 pound (1 bunch) medium asparagus, tough bottom stems broken off and discarded, remainder cut into 1 -inch sections 1 (15-ounce) can chicken stock 1/4 teaspoon salt teaspoon salt Pepper, to taste 1 tablespoons, plus 2 teaspoons olive oil 4 cloves garlic, sliced 1/4 red onion, chopped small red onion, chopped small 1/8 teaspoon red pepper flakes teaspoon red pepper flakes 4 ounces s.h.i.+take mushrooms, stemmed and sliced 4 ounces cremini mushrooms, trimmed and cut into quarters or sixths, depending on size 1 cup frozen peas 2 pieces sun-dried tomatoes 2 tablespoons chopped fresh parsley cup grated Parmesan cheese 6-ounce bag baby spinach 2 scallions, chopped

1. BRING BRING a large pot of salted water to a boil for the pasta. a large pot of salted water to a boil for the pasta.

2. COMBINE COMBINE the asparagus, the asparagus, 1 1/4 cup of stock, and cup of stock, and 1 1/4 teaspoon salt in a large skillet. Cover, and cook over medium heat, until al dente, 3 to 5 minutes. Transfer to a bowl with any remaining stock. Set aside. teaspoon salt in a large skillet. Cover, and cook over medium heat, until al dente, 3 to 5 minutes. Transfer to a bowl with any remaining stock. Set aside.

3. IN THE SAME SKILLET IN THE SAME SKILLET, heat the oil with the garlic and onion over low heat. Cover and cook until the vegetables soften but do not brown, 3 to 4 minutes. Stir in the red pepper flakes. Add the mushrooms, and raise the heat to medium-high. Cook until the mushrooms are lightly browned and softened, about 5 minutes. If mushrooms begin to stick to the bottom of the pan, add 2 tablespoons stock and stir to release. Add the peas, the rest of the stock, and 1 tablespoon of the parsley. Remove from the heat and set aside. heat the oil with the garlic and onion over low heat. Cover and cook until the vegetables soften but do not brown, 3 to 4 minutes. Stir in the red pepper flakes. Add the mushrooms, and raise the heat to medium-high. Cook until the mushrooms are lightly browned and softened, about 5 minutes. If mushrooms begin to stick to the bottom of the pan, add 2 tablespoons stock and stir to release. Add the peas, the rest of the stock, and 1 tablespoon of the parsley. Remove from the heat and set aside.

4. ADD ADD the pasta to the boiling water and cook about two-thirds of the way, about 6 minutes. the pasta to the boiling water and cook about two-thirds of the way, about 6 minutes.

5. REMOVE REMOVE 1 cup of pasta water and add it to the skillet with the vegetables. Drain the pasta in a colander, and add it to the skillet. Bring liquid to a boil; cook until reduced by about one-half. Add all but about 2 tablespoons of the Parmesan cheese, the asparagus, teaspoon salt, 1 cup of pasta water and add it to the skillet with the vegetables. Drain the pasta in a colander, and add it to the skillet. Bring liquid to a boil; cook until reduced by about one-half. Add all but about 2 tablespoons of the Parmesan cheese, the asparagus, teaspoon salt, 1 1/4 teaspoon pepper, and the spinach. Cook, tossing with tongs, until the liquid is reduced and thickened and the spinach is wilted, 1 to 2 minutes. teaspoon pepper, and the spinach. Cook, tossing with tongs, until the liquid is reduced and thickened and the spinach is wilted, 1 to 2 minutes.

6. DIVIDE DIVIDE the pasta between 4 bowls, and sprinkle with scallions and sun-dried tomatoes. Drizzle each with teaspoon oil, and sprinkle with the remaining cheese. the pasta between 4 bowls, and sprinkle with scallions and sun-dried tomatoes. Drizzle each with teaspoon oil, and sprinkle with the remaining cheese.

Tips 1. You can make a pasta sauce with very little fat by boiling canned chicken stock with a little olive oil, grated cheese, and some of the pasta cooking water. The starch from the pasta water thickens the sauce as it reduces. You can make a pasta sauce with very little fat by boiling canned chicken stock with a little olive oil, grated cheese, and some of the pasta cooking water. The starch from the pasta water thickens the sauce as it reduces.

2. The pasta cooks partway on its own, then finishes cooking in the skillet with the vegetables and sauce. The pasta will pick up the flavors of the veggies and sauce as it finishes in the skillet. The pasta cooks partway on its own, then finishes cooking in the skillet with the vegetables and sauce. The pasta will pick up the flavors of the veggies and sauce as it finishes in the skillet.

Turkey Chili Crunch Southwestern flavors and a hint of cocoa blend with dynamic results in this chili we whip up for all our casual get-togethers. Ground turkey masquerades as beef with a fraction of the fat and the illusion continues with fat-free yogurt cooling the chipotle instead of sour cream.

SERVES 6.

Calories per serving: 355

1 tablespoon olive oil 1 pound ground turkey Salt Pepper 2 teaspoons chili powder 1 teaspoon ground c.u.min 1 teaspoon dried oregano Pinch ground cinnamon red onion, chopped (about 1 cup) 3 cloves garlic, chopped 2 carrots, diced ( inch), about 1 cup 1 can (14-ounce) chopped whole tomatoes, with juice chipotle pepper in adobo, seeded and chopped, with about teaspoon adobo sauce 3 cups water 1 tablespoon cocoa powder 2 (14-to 15-ounce) cans pinto beans, drained and rinsed cup chopped cilantro (leaves and slender stems), plus 1 1/4 cup for serving cup for serving Bittersweet chocolate, grated, for serving 3 scallions, chopped, for serving cup nonfat yogurt, for serving Tortilla chips, for garnish

1. IN A LARGE IN A LARGE, heavy-bottomed saucepan, heat the oil over medium heat. Add the turkey, teaspoon salt, and heavy-bottomed saucepan, heat the oil over medium heat. Add the turkey, teaspoon salt, and 1 1/4 teaspoon pepper and cook, stirring, 3 minutes. Add the chili powder, c.u.min, oregano, and cinnamon, and cook, stirring, 3 minutes, or until the water evaporates and the turkey sizzles. teaspoon pepper and cook, stirring, 3 minutes. Add the chili powder, c.u.min, oregano, and cinnamon, and cook, stirring, 3 minutes, or until the water evaporates and the turkey sizzles.2. ADD ADD the onion, garlic, and teaspoon salt. Cover and cook until the onion is wilted, 5 to 7 minutes. If the onion or the spices begin to stick to the pan, add 2 tablespoons water and sc.r.a.pe with a wooden spoon to release. the onion, garlic, and teaspoon salt. Cover and cook until the onion is wilted, 5 to 7 minutes. If the onion or the spices begin to stick to the pan, add 2 tablespoons water and sc.r.a.pe with a wooden spoon to release.

3. ADD ADD the carrots, tomatoes, chipotle pepper, water, and cocoa powder. Bring to a simmer, reduce the heat to low, and cook, partially covered, 25 minutes. Stir in the beans and cup cilantro and cook 15 more minutes. the carrots, tomatoes, chipotle pepper, water, and cocoa powder. Bring to a simmer, reduce the heat to low, and cook, partially covered, 25 minutes. Stir in the beans and cup cilantro and cook 15 more minutes.

4. SPRAY SPRAY a whole wheat tortilla with cooking spray and season with salt and pepper (or cayenne and ground c.u.min). Slice thinly and bake in a preheated 400 degree oven for 510 minutes until crispy. a whole wheat tortilla with cooking spray and season with salt and pepper (or cayenne and ground c.u.min). Slice thinly and bake in a preheated 400 degree oven for 510 minutes until crispy.

5. TO SERVE TO SERVE, ladle into soup bowls and grate a tiny amount of chocolate over each. Top with scallions, the remaining cilantro, a spoonful of yogurt, and some grated chocolate! Garnish with tortilla chips. ladle into soup bowls and grate a tiny amount of chocolate over each. Top with scallions, the remaining cilantro, a spoonful of yogurt, and some grated chocolate! Garnish with tortilla chips.

Scrumptious Skinny Spaghetti and Meatb.a.l.l.s Meatb.a.l.l.s are as versatile as they are cla.s.sic, either with pasta and sauce, on toasted whole grain bread for a sandwich or even on their own served with a dash of chutney. You limit the fat by choosing lean meats. You're in control.

SERVES 4.

Calories per serving: 560

2 12-ounce to 14-ounce jars of your favorite marinara sauce 2 slices of your favorite sandwich bread 3/4 cup water cup water 1/3 pound ground veal pound ground veal 1/3 pound ground pork pound ground pork 1/3 pound ground turkey pound ground turkey cup grated Parmesan cheese, plus more for serving 1 large egg small onion, finely minced 1/3 cup chopped parsley cup chopped parsley 2 tablespoons chopped basil 1 teaspoon oregano 1 teaspoon salt 1/4 teaspoon red pepper flakes teaspoon red pepper flakes 8 ounces whole wheat spaghetti

1. HEAT HEAT marinara sauce in a large, wide pot over medium heat. Cover to prevent splattering. marinara sauce in a large, wide pot over medium heat. Cover to prevent splattering.

2. REMOVE REMOVE crusts from bread, place bread in a medium bowl and pour water over. Let sit 10 minutes, and gently squeeze out excess liquid. Put bread in a large bowl, discard water. crusts from bread, place bread in a medium bowl and pour water over. Let sit 10 minutes, and gently squeeze out excess liquid. Put bread in a large bowl, discard water.

3. ADD ADD all the ground meats, cheese, egg, onion, parsley, basil, oregano, salt, and red pepper flakes to bowl with bread. Gently toss to combine, maintaining a light touch to keep air in the meatb.a.l.l.s (don't squish the meat too much, or you'll end up with tough meatb.a.l.l.s). Roll the meat mixture in your hands to create meatb.a.l.l.s slightly larger than a golf ball. all the ground meats, cheese, egg, onion, parsley, basil, oregano, salt, and red pepper flakes to bowl with bread. Gently toss to combine, maintaining a light touch to keep air in the meatb.a.l.l.s (don't squish the meat too much, or you'll end up with tough meatb.a.l.l.s). Roll the meat mixture in your hands to create meatb.a.l.l.s slightly larger than a golf ball.4. REMOVE REMOVE marinara sauce from heat to prevent splattering, gently drop the meatb.a.l.l.s in the warm sauce. Return tomato sauce to medium-low heat, bring to a simmer and cook, covered, until meatb.a.l.l.s have cooked through, about 30 minutes. marinara sauce from heat to prevent splattering, gently drop the meatb.a.l.l.s in the warm sauce. Return tomato sauce to medium-low heat, bring to a simmer and cook, covered, until meatb.a.l.l.s have cooked through, about 30 minutes.

5. COOK COOK pasta according to package, toss with marinara sauce, and top with meatb.a.l.l.s. pasta according to package, toss with marinara sauce, and top with meatb.a.l.l.s.

TipMake your own marinara. Heat 1 tablespoon olive oil and saute 2 cloves minced garlic until lightly golden. Add 32 ounces of canned, peeled, crushed plum tomatoes and simmer for 10 minutes. Add meatb.a.l.l.s, 2 tablespoons of torn fresh basil leaves, and season with 1 teaspoons salt and teaspoon pepper. Cook for 30 minutes.

Mushroom and Spinach Quiche with Potato Crust Elevate your lunch to a whole new level with our creative spin on quiche. A crunchy potato crust replaces the traditional b.u.t.ter laden pastry sh.e.l.l, leaving you with just as much flavor, but far fewer calories! We like to fill ours with a healthy dose of veggies and sprinkle of cheese, but you can adapt this recipe to suit just about any palate. Serve with a side salad and enjoy!

SERVES 8.

Calories per serving: 210

pound Yukon Gold potatoes, peeled and shredded 31/4 teaspoons olive oil teaspoons olive oil teaspoon salt teaspoon pepper 1 onion, diced 8 ounces white mushrooms, sliced 5-ounce bag baby spinach 3 large eggs 1 cup skim milk 1 ounce Gruyere or cheddar cheese, shredded in a food processor, or on the large holes of a grater

1. PREHEAT PREHEAT oven to 400 degrees. oven to 400 degrees.

2. LIGHTLY GREASE LIGHTLY GREASE a 9-inch gla.s.s or ceramic pie dish with a 9-inch gla.s.s or ceramic pie dish with 1 1/4 teaspoon oil. Toss potatoes with 1 teaspoon oil and teaspoon oil. Toss potatoes with 1 teaspoon oil and 1 1/8 teaspoon each salt and pepper. Press into an even layer in a pie dish, up the sides like a crust. Bake until golden brown at the edges and dry, about 20 minutes. Let cool. teaspoon each salt and pepper. Press into an even layer in a pie dish, up the sides like a crust. Bake until golden brown at the edges and dry, about 20 minutes. Let cool.

3. LOWER THE OVEN LOWER THE OVEN to 325 degrees. Heat 1 teaspoon oil in a large skillet, preferably nonstick, over medium heat. Add onion and cook until softened and golden, about 5 minutes. Add remaining teaspoon oil and mushrooms and cook, stirring, until mushrooms release their liquid and most of the liquid evaporates, about 8 minutes. Add spinach and to 325 degrees. Heat 1 teaspoon oil in a large skillet, preferably nonstick, over medium heat. Add onion and cook until softened and golden, about 5 minutes. Add remaining teaspoon oil and mushrooms and cook, stirring, until mushrooms release their liquid and most of the liquid evaporates, about 8 minutes. Add spinach and 1 1/4 teaspoon each salt and pepper, and cook, stirring, just until spinach wilts, about 30 seconds. Let cool slightly. teaspoon each salt and pepper, and cook, stirring, just until spinach wilts, about 30 seconds. Let cool slightly.

4. WHISK WHISK together eggs, milk, and remaining together eggs, milk, and remaining 1 1/8 teaspoon salt and pepper. Spread the mushroom mixture in an even layer in the pie dish, and top with an even layer of the cheese. Carefully pour in egg mixture. Bake until firm around the edges, but still wobbly in the center, about 20 minutes. Let cool, and serve warm or at room temperature. teaspoon salt and pepper. Spread the mushroom mixture in an even layer in the pie dish, and top with an even layer of the cheese. Carefully pour in egg mixture. Bake until firm around the edges, but still wobbly in the center, about 20 minutes. Let cool, and serve warm or at room temperature.

Tips 1. Make individual quiches by using m.u.f.fin tins. Make individual quiches by using m.u.f.fin tins.