CHICKEN AND ASPARAGUS TOSSED WITH PENNE
SPAGHETTI SQUASH WITH MEAT SAUCE
Chicken and Asparagus Tossed with Penne
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Prep/Cooking Time: 30 minutes
Servings: 2
Ingredients:
1 1/2 cups uncooked whole-grain penne pasta
1 cup asparagus, cut into 1-inch pieces
6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes, no salt added, including juice
2 teaspoons dried basil or oregano
1 ounce soft goat cheese, crumbled (about 1 tablespoon)
1 tablespoon Parmesan cheese
Dietitian’s tip:
Goat cheese has a tangy flavor. Feta can be substituted for it in this recipe.
Instructions:
1. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook for 10 to 12 minutes. Drain the pasta & set aside.
2. In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.
3. Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and sauté over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, basil or oregano and simmer 1 minute more.
4. In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.
5. To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately.
Quick and Easy Asparagus
Prep/Cooking Time: 20 minutes
Servings: 4
Ingredients:
1 bunch medium asparagus (1 pound)
2 tablespoons extra virgin olive oil
2 tablespoons freshly grated Parmesan cheese
1 teaspoon lemon zest
Kosher salt and freshly ground black pepper
Instructions:
1. Fill a medium saucepan halfway with lightly salted water. Bring to a boil.
2. Prepare the asparagus while the water is heating. Rinse them thoroughly. Break off any tough, white bottoms and discard.
Cut the spears into 1- to 2-inch sections, slicing the asparagus at a slight diagonal.
3. Add the asparagus to the boiling water and lower the heat slightly to maintain a simmer. Parboil the asparagus for exactly 2 minutes. Drain the hot water.
4. Toss the asparagus with olive oil, parmesan, and lemon zest while it’s still hot. Salt and pepper to taste. Serve warm or room temperature.
Spaghetti Squash Primavera
Prep/Cooking Time: 45 minutes
Servings: 6
Ingredients:
1 spaghetti squash
2 tablespoons extra-virgin olive oil
1 onion, chopped
1 large clove garlic, minced
1 large zucchini, cut into bite-size pieces
1 green bell pepper, chopped
1 tablespoon dried Italian herb seasoning
fresh ground black pepper, to taste
1 ½ cups chopped tomato
¾ cup crumbled of your favorite cheese
Instructions:
1. Pierce the shell of spaghetti squash with a fork and place in a microwave-safe dish; cook in the microwave on high for 12 minutes. Set aside until cool enough to handle.
2. Slice squash in half lengthwise; remove seeds. Use a fork to pull the flesh away from the shell and place into a large bowl; fluff with the fork to separate strands as much as possible.
3. Heat olive oil in a large skillet over medium heat. Cook and stir onion in hot oil until just tender, about 3 minutes. Add garlic; cook and stir for another 3 minutes. Stir zucchini and green bell pepper into mixture; season with Italian herb seasoning and black pepper.
4. Pour tomatoes into the skillet. Continue cooking just until tomatoes are warmed, 3 to 5 minutes. Add squash strands to the skillet and toss until evenly mixed. Sprinkle with feta cheese and toss again to serve.
Spaghetti Squash with Meat Sauce
Prep/Cooking Time: 40 minutes
Servings: 4
Ingredients:
1 small spaghetti squash (2 lb.)
½ 1 lb. lean ground beef (85/15)
½ teaspoon Diamond Crystal kosher salt
½ teaspoon black pepper
½ teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon smoked paprika
1 teaspoon dried oregano
2 cups no-sugar-added marinara sauce
¼ cup chopped parsley
¼ cup grated Parmesan (optional)
Instructions:
1. Preheat the oven to 400F degrees. Line a rimmed baking sheet with high-heat-resistant parchment paper.
2. Prepare the spaghetti squash: Pierce the squash in a few spots with a sharp knife. Place it on a microwave-safe plate and microwave it for 5 minutes; turn to the other side and microwave it for 5 more minutes, until soft to the touch.
3. Let it stand for 5 minutes to finish cooking and cool off a little. Using a sharp knife, cut the squash in half lengthwise. Allow it to cool for 5 minutes, until easier to handle. Scoop out the pulp and seeds from the center, then rake a fork back and forth to remove strands of the flesh onto a serving bowl. Set aside.
4. Prepare the meatballs: In a medium bowl, mix together the beef with salt, pepper, garlic powder, onion powder, smoked paprika, and oregano. Form the mixture into 24 small meatballs. Place the meatballs on the prepared baking sheet. Bake them until they are cooked through, about 10 minutes.
5. Heat the marinara sauce in a large saucepan over medium-low heat. When the meatballs are ready, transfer them to the warm sauce and continue to simmer for 5 more minutes.
6. Pour the meatballs and sauce on top of the spaghetti squash strands, garnish with parsley and parmesan (or favorite cheese), and serve.
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