Cook Yourself Thin_ Skinny Meals You Can Make In Minutes Part 15

2. One pound of chicken tenders may be subst.i.tuted for chicken b.r.e.a.s.t.s. One pound of chicken tenders may be subst.i.tuted for chicken b.r.e.a.s.t.s.

3. Zucchini sliced thin on an inexpensive mandolin or v-slicer makes a low-fat, low-calorie subst.i.tute for pasta. Zucchini sliced thin on an inexpensive mandolin or v-slicer makes a low-fat, low-calorie subst.i.tute for pasta.

Spaghetti Carbonara Simple, cla.s.sic, and oh-so Italian, carbonara is what spaghetti was born to become. Al dente pasta paired with salty smoky bacon, peas, and Parmesan is a culinary revelation-perfect and easy. Too bad life can't be like this more often.

SERVES 4.

Calories per serving: 412

For the spaghetti: 3 slices bacon 1 teaspoon olive oil 1 small onion, diced 1/3 cup low-fat (1%) milk cup low-fat (1%) milk 1 large egg 8 ounces spaghetti 1 cup frozen peas 1 ounces Parmesan cheese, finely grated (6 tablespoons) 1/4 cup sliced fresh flat-leaf parsley cup sliced fresh flat-leaf parsley Salt, to taste Pepper, to taste

1. COOK COOK the bacon in a large skillet over medium heat, turning occasionally until browned and crisp, about 6 minutes. Drain pan and dry bacon on paper towels; keep the skillet on the heat. Add the oil and onion and cook, stirring occasionally, until softened and translucent, about 3 minutes. Remove from the heat. Whisk together the milk and egg in a large serving bowl until well-combined. Stir in the onion. the bacon in a large skillet over medium heat, turning occasionally until browned and crisp, about 6 minutes. Drain pan and dry bacon on paper towels; keep the skillet on the heat. Add the oil and onion and cook, stirring occasionally, until softened and translucent, about 3 minutes. Remove from the heat. Whisk together the milk and egg in a large serving bowl until well-combined. Stir in the onion.

2. BRING BRING a large saucepan of salted water to a boil. Add spaghetti, and cook according to the directions on the package. Two minutes before the spaghetti is done, stir in the peas. Drain and immediately transfer to the milk mixture. Toss until the pasta is well-coated. Add the cheese, parsley, teaspoon salt, and a large saucepan of salted water to a boil. Add spaghetti, and cook according to the directions on the package. Two minutes before the spaghetti is done, stir in the peas. Drain and immediately transfer to the milk mixture. Toss until the pasta is well-coated. Add the cheese, parsley, teaspoon salt, and 1 1/4 teaspoon pepper and toss well. Crumble the bacon into small pieces over the spaghetti, and toss. Serve immediately. teaspoon pepper and toss well. Crumble the bacon into small pieces over the spaghetti, and toss. Serve immediately.

TipThis is best with regular pasta; whole wheat, or whole grain pasta competes with the taste of the sauce.

Supreme Quesadilla with Poblano Peppers Mexicans have known that freshness and a little spice go a long way toward eating healthy, as proved by this earthy roasted pepper quesadilla. Lime and onion give the guacamole depth without compromise. Corn tortillas are naturally lower in fat and calories than bread but every bit as satisfying.

SERVES 4.

Calories per serving: 272

For the quesadillas: 1 poblano chile 1 teaspoon vegetable oil 1 large white onion 1/4 teaspoon salt teaspoon salt Freshly ground black pepper, to taste 8 corn tortillas 4 ounces shredded low-fat cheddar cheese

For the guacamole: 1 Ha.s.s avocado large tomato, cored and diced tablespoon fresh lime juice 1/4 teaspoon salt teaspoon salt

To serve: 1/4 cup reduced-fat sour cream cup reduced-fat sour cream

1. ROAST ROAST the poblano chile over an open flame with a burner on using a pair of tongs to hold over the fire. Turn the chile occasionally and roast until completely blackened. Alternatively, broil on a baking sheet, turning, until blackened. Transfer to a bowl and cover with plastic wrap and let stand for 10 to 15 minutes. the poblano chile over an open flame with a burner on using a pair of tongs to hold over the fire. Turn the chile occasionally and roast until completely blackened. Alternatively, broil on a baking sheet, turning, until blackened. Transfer to a bowl and cover with plastic wrap and let stand for 10 to 15 minutes.

2. WHILE THE CHILE COOLS WHILE THE CHILE COOLS, make the guacamole. Seed, peel, and dice the avocado and transfer to a bowl along with the diced tomato, lime juice, and salt. Stir and mash with a fork or spoon until well combined and set aside. make the guacamole. Seed, peel, and dice the avocado and transfer to a bowl along with the diced tomato, lime juice, and salt. Stir and mash with a fork or spoon until well combined and set aside.

3. PEEL PEEL, stem and seed the cooled poblano chile and cut it crosswise into thin strips. Heat the oil in a large skillet over medium heat. Add the onion and poblano chile strips and season with stem and seed the cooled poblano chile and cut it crosswise into thin strips. Heat the oil in a large skillet over medium heat. Add the onion and poblano chile strips and season with 1 1/4 teaspoon of salt and freshly ground pepper, stirring occasionally. Add about 2 tablespoons of water if the mixture becomes too dry. Cover with a lid and cook until the onions are softened and translucent, about 9 minutes. Remove from heat and reserve warm. teaspoon of salt and freshly ground pepper, stirring occasionally. Add about 2 tablespoons of water if the mixture becomes too dry. Cover with a lid and cook until the onions are softened and translucent, about 9 minutes. Remove from heat and reserve warm.

4. HEAT HEAT a separate skillet over low to medium heat. Place 2 tortillas and warm them, turning occasionally, until pliable, about 2-3 minutes. Remove one tortilla and reserve. Sprinkle a thin, even layer of cheese on a tortilla in the skillet. Top with an even layer of the warm chile and onion mixture, then another thin layer of cheese. Center the reserved warm tortilla over the cheese and heat until the bottom tortilla is browned in spots, about 1 minute. Carefully flip quesadilla and cook until the other side is brown and the cheese is completely melted, about 2 minutes. Place on a baking sheet and keep warm in the oven. Repeat with the remaining tortillas and filling. a separate skillet over low to medium heat. Place 2 tortillas and warm them, turning occasionally, until pliable, about 2-3 minutes. Remove one tortilla and reserve. Sprinkle a thin, even layer of cheese on a tortilla in the skillet. Top with an even layer of the warm chile and onion mixture, then another thin layer of cheese. Center the reserved warm tortilla over the cheese and heat until the bottom tortilla is browned in spots, about 1 minute. Carefully flip quesadilla and cook until the other side is brown and the cheese is completely melted, about 2 minutes. Place on a baking sheet and keep warm in the oven. Repeat with the remaining tortillas and filling.

5. CUT CUT each quesadilla in quarters and serve with the guacamole and sour cream. each quesadilla in quarters and serve with the guacamole and sour cream.

Stuffed Sh.e.l.ls It's important to remember that zucchini is your friend. It's a real chameleon in the kitchen, taking the place of noodles or in this case cheese, adding weight to the dish, not to you.

SERVES 10.

Calories per serving: 331

12 ounces (1 box) jumbo pasta sh.e.l.ls (approximately 40 sh.e.l.ls)

For the tomato sauce: 1 (28-ounce) can peeled plum tomatoes in juice 1 (14-ounce) can peeled plum tomatoes in juice 2 teaspoons olive oil 3/4 cup roughly chopped red onion cup roughly chopped red onion 4 cloves garlic, sliced thin Salt 2 sprigs fresh basil Pepper

For the stuffing: 1-pound bag baby spinach Salt and pepper 2 teaspoons olive oil, plus extra for serving 2 medium zucchini, halved lengthwise, and sliced thin 2 scallions, chopped 2 cups (16 ounces) part-skim ricotta cheese 1 cups shredded reduced-fat, part-skim mozzarella cheese 1 thin slice ham, chopped 2 tablespoons chopped parsley cup grated Parmesan cheese Pinch grated nutmeg

1. SPRAY SPRAY a baking sheet lightly with cooking spray. Bring a large pot of salted water to a boil. Add the sh.e.l.ls, and partially cook-they should have started to become tender but will still be firm to the bite, 6 to 7 minutes. Drain in a colander, and immediately transfer to the oiled baking sheet, spreading them out in a single layer so that they don't stick together. Let cool. a baking sheet lightly with cooking spray. Bring a large pot of salted water to a boil. Add the sh.e.l.ls, and partially cook-they should have started to become tender but will still be firm to the bite, 6 to 7 minutes. Drain in a colander, and immediately transfer to the oiled baking sheet, spreading them out in a single layer so that they don't stick together. Let cool.

2. FOR THE SAUCE FOR THE SAUCE, pour the tomatoes into a bowl and mash with your hands, or pulse in food processor to chop. Heat the oil in a large saucepan over medium-low heat. Add the onion and garlic. Cook, stirring, for 1 minute. Cover, reduce heat to very low and cook until vegetables are softened, about 5 minutes. (Check a few times during cooking; if vegetables begin to brown, add 2 teaspoons water and stir.) Add the tomatoes with juice, basil, and teaspoon salt. Bring to a simmer, cover, and simmer gently 5 minutes. Then simmer very gently, partially covered, until thickened, about 20 minutes. Season with pour the tomatoes into a bowl and mash with your hands, or pulse in food processor to chop. Heat the oil in a large saucepan over medium-low heat. Add the onion and garlic. Cook, stirring, for 1 minute. Cover, reduce heat to very low and cook until vegetables are softened, about 5 minutes. (Check a few times during cooking; if vegetables begin to brown, add 2 teaspoons water and stir.) Add the tomatoes with juice, basil, and teaspoon salt. Bring to a simmer, cover, and simmer gently 5 minutes. Then simmer very gently, partially covered, until thickened, about 20 minutes. Season with 1 1/8 teaspoon pepper. Sc.r.a.pe into another container with a rubber spatula; set aside. teaspoon pepper. Sc.r.a.pe into another container with a rubber spatula; set aside.

3. ADD ADD the spinach and teaspoon salt to the skillet. Place over medium heat, cover and cook, tossing every now and then with tongs for even cooking, until wilted, 5 to 6 minutes. Drain, and let cool, then squeeze out as much liquid as you can, and chop. Transfer to a bowl; set aside. the spinach and teaspoon salt to the skillet. Place over medium heat, cover and cook, tossing every now and then with tongs for even cooking, until wilted, 5 to 6 minutes. Drain, and let cool, then squeeze out as much liquid as you can, and chop. Transfer to a bowl; set aside.

4. IN THE SAME SKILLET IN THE SAME SKILLET, heat the oil over medium heat. Add the zucchini and heat the oil over medium heat. Add the zucchini and 1 1/4 teaspoon salt and cook, stirring every now and then, until tender and lightly browned, 5 to 7 minutes. Add scallions during the final 1 minute. Add to the bowl with the spinach. Add the ricotta, the ham, cup of the mozzarella, the parsley, teaspoon salt and cook, stirring every now and then, until tender and lightly browned, 5 to 7 minutes. Add scallions during the final 1 minute. Add to the bowl with the spinach. Add the ricotta, the ham, cup of the mozzarella, the parsley, 1 1/8 teaspoon pepper, and the nutmeg, and stir to combine. teaspoon pepper, and the nutmeg, and stir to combine.

5. PREHEAT PREHEAT the oven to 350 degrees. the oven to 350 degrees.

6. SPOON SPOON a thin layer of sauce over the bottom of two 9-by-13-inch baking dishes. Fill the cooked sh.e.l.ls with the cheese mixture, about 1 tablespoon per sh.e.l.l, and arrange the sh.e.l.ls side by side in a single layer in the prepared dishes. Spoon the remaining sauce over the sh.e.l.ls, then sprinkle each with cup of the mozzarella, and a thin layer of sauce over the bottom of two 9-by-13-inch baking dishes. Fill the cooked sh.e.l.ls with the cheese mixture, about 1 tablespoon per sh.e.l.l, and arrange the sh.e.l.ls side by side in a single layer in the prepared dishes. Spoon the remaining sauce over the sh.e.l.ls, then sprinkle each with cup of the mozzarella, and 1 1/4 cup of the Parmesan. cup of the Parmesan.

7. COVER COVER with aluminum foil and bake until the filling is heated through and the cheese is melted, 25 to 30 minutes. with aluminum foil and bake until the filling is heated through and the cheese is melted, 25 to 30 minutes.

TipCooked zucchini stands in for some of the cheese in the traditional ricotta filling, adding bulk and moisture. Other vegetables can be subst.i.tuted, including sauteed mushrooms, or baked b.u.t.ternut squash.

Eggplant Stacks Let smoky grilled eggplant stamp your tastebuds' pa.s.sport for a flavor trip to the Greek Isles. Feta, tomatoes, and pesto join eggplant in this delicious layered construction that stacks up favorably against fattier moussaka or lasagna.

SERVES 4.

Calories per serving, 2 stacks per person: 596

4 eggplants, thinly sliced rounds, about 2 pounds 4 tablespoons extra-virgin olive oil 4 tablespoons balsamic vinegar 1 lemon, juiced 1 1 1/4 cups store-bought pesto cups store-bought pesto 4 to 5 tomatoes, thinly sliced 1 1 1/4 cups feta, crumbled cups feta, crumbled cup basil Salt and pepper