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Cheesy Baked Zucchini Noodle Casserole+

INGREDIENTS

  • 3 pounds zucchini (about 5 to 6 good sized zucchini, enough for 8 to 10 cups of salted zucchini noodles)
  • 3 teaspoons kosher salt
  • 1 Tbsp olive oil
  • 16 ounces Italian sausage (in bulk, out of casings)
  • 1 1/2 cups diced onion
  • 3 cloves garlic, minced (about 1 Tbsp)
  • 1 15-ounce can crushed tomatoes
  • 1/2 cup thinly sliced fresh basil leaves
  • 1 1/2 teaspoons kosher salt
  • 3/4 cup ricotta cheese
  • 2 cups grated mozzarella cheese (about 8 ounces)
  • 1/2 cup grated Parmesan cheese

1 Spiralize the zucchini, toss with salt, let drain: Using a spiralizer, use the zucchini to make zucchini noodles (zoodles) with the device, following manufacturer’s directions. You should have a generous 8 cups of zucchini noodles.

Place in a colander over a bowl. Snip zucchini noodles with scissors here and there to keep them from tangling too much.

Toss the zoodles with 3 teaspoons of kosher salt. Let the zoodles drain of excess moisture while you make the sauce.  Rinse really well to remove the salt.

2 Lightly brown the sausage: Coat the bottom of a large sauté pan with olive oil. Break up the Italian sausage into small clumps in the pan. Heat on medium heat and gently cook the sausage until it is just cooked through and lightly browned. Remove to a bowl. Discard all but 1 Tbsp of rendered fat.

3 Brown the onions and garlic: In the same pan, add the chopped onion. Cook until softened and lightly colored, about 5 to 6 minutes. Add the minced garlic and cook a minute more.

4 Add tomatoes, cooked sausage, then simmer, add basil: Add the canned crushed tomatoes and cooked sausage to the pot with the onions. Bring to a simmer and lower the heat to maintain a low simmer. Cook for 5 to 6 additional minutes.

Stir in thinly sliced basil and 1 1/2 teaspoons of kosher salt.

5 Squeeze moisture out of zoodles: While the sauce is simmering, use a clean dish towel (or several paper towels) to squeeze more moisture out of the zucchini noodles.

6 Add zoodles to sauce, place in casserole: Add the zucchini noodles to the pot with the tomato sausage sauce. Gently stir to combine so that all of the noodles are coated with sauce.

Transfer into an oiled 8×13 casserole dish and spread into an even layer.

7 Top with ricotta, Mozzarella, and Parmesan, and bake: Arrange the ricotta in clumps on the casserole. Press the ricotta into the zucchini noodles to penetrate the casserole a bit. Mix the grated mozzarella cheese and Parmesan cheese together and sprinkle over the top in an even layer.

Bake at 350°F, uncovered, for 35 minutes, or until the top is lightly browned and bubbly. Let cool for 10 minutes before serving.

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Spiralized Zucchini & Summer Squash Casserole+

I have served this with a meat and arabiatta sauce on top.  I also squeeze moisture out of the noodles by putting them into a colander with salt, letting them sit, then wring out the moisture and then rinse well to remove the salt

Ingredients

    • 1 cup whole-milk ricotta cheese
    • ½ cup finely shredded Parmesan cheese
    • ¼ cup chopped fresh basil
    • 1 clove garlic, minced
    • ½ teaspoon ground pepper, divided
    • 2 medium summer squash
    • 2 medium zucchini
    • 2 tablespoons extra-virgin olive oil
    • ½ teaspoon salt

Directions

  • Position a rack in the top position of oven; preheat broiler to high.
  • Combine ricotta, Parmesan, basil, garlic and ¼ teaspoon pepper in a medium bowl. Set aside.
  • Using a spiral vegetable slicer or a vegetable peeler, cut summer squash lengthwise into long, thin strands or strips. Stop when you reach the seeds. You should have about 6 cups of “noodles.” Place them on a cutting board and shape into an even 10-inch square. Cut the square into quarters. Transfer each “nest” to a 9-by-13-inch broiler-safe pan (or similar size 3-quart baking dish). Repeat with zucchini. Arrange the zucchini nests in an alternating pattern with the summer squash.
  • Drizzle the nests with oil and season with salt and the remaining ¼ teaspoon pepper. Make a well in the center of each and spoon in about 2 tablespoons filling.
  • Broil the nests until browned in spots, 6 to 8 minutes. Serve warm.
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Shrimp with Spicy Roasted Red Pepper Cream Sauce

8 oz spaghetti (or other pasta)

8 oz roasted red peppers, drained

4 oz 1/3-less-fat cream cheese

1/2 cup low-sodium vegetable or chicken broth

minced garlic to taste (1/4 cup?)

1 to 1-1/4 pounds peeled cooked shrimp

red pepper flakes to taste

cayenne pepper to taste

1/2 cup chopped parsley

grated parmesan cheese to taste (1/2 cup?)

 

Cook pasta to end coincident with cream sauce.

 

Place the red peppers, cream cheese, broth and garlic in a food processor and process until smooth, scraping down the sides as necessary. Pour mixture into a large skillet.

 

Cook sauce mixture over medium heat for 5 minutes, stirring often, until thoroughly heated.

 

Add shrimp, crushed pepper flakes and cayenne and cook 3-5 minutes until thoroughly heated.

 

Remove from heat and pour over hot pasta. Sprinkle with parsley and parmesan and serve.

 

Serves 4.

 

 

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Curry-Spiced Sweet Potatoes

Ingredients

  • 6 1/2 cups (1-inch) cubed peeled sweet potato (about 2 pounds)
  • 1 tablespoon butter
  • 1/4 cup finely chopped shallots
  • 1 tablespoon brown sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground red pepper
  • 1/3 cup half-and-half
  • 1 tablespoon fresh lemon juice

Preparation

1. Place potato in a medium saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender. Drain well; return to pan. Keep warm.

2. Melt butter in a small nonstick skillet over medium heat. Add shallots to pan; cook 6 minutes or until tender, stirring occasionally. Stir in brown sugar, salt, curry powder, cumin, cinnamon, and red pepper; cook 1 minute, stirring constantly. Add shallot mixture, half-and-half, and lemon juice to potato. Mash potato mixture with a potato masher to desired consistency.

Yield: 6 servings (2/3 c)

Nutritional Information

Amount per serving
  • Calories: 183
  • Calories from fat: 18%
  • Fat: 3.7g
  • Protein: 3.7g
  • Carbohydrate: 35g
  • Fiber: 5.2g
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Nutty Almond-Sesame Red Quinoa+

Ingredients

  • 1 2/3 cups water
  • 1 cup red quinoa
  • 1/4 cup sliced almonds, toasted
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons olive oil
  • 2 teaspoons dark sesame oil
  • 1/4 teaspoon kosher salt
  • 3 green onions, thinly sliced

Preparation

1. Bring 1 2/3 cups water and quinoa to a boil in a medium saucepan. Reduce heat to low, and simmer 12 minutes or until quinoa is tender; drain. Stir in almonds, juice, oils, salt, and onions.

Yield: Serves 4 (1/2 c)

Nutritional Information

Amount per serving
  • Calories: 238
  • Fat: 10g
  • Protein: 7.5g
  • Carbohydrate: 31.6g
  • Fiber: 3g
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Quinoa with Toasted Pine Nuts+

Ingredients

  • 1 cup uncooked quinoa
  • 2 teaspoons extra-virgin olive oil
  • 2 tablespoons finely chopped shallots
  • 1 tablespoon minced garlic
  • 1 1/4 cups unsalted chicken stock (such as Swanson)
  • 1/4 teaspoon kosher salt
  • 1/4 cup pine nuts
  • 1 tablespoon extra-virgin olive oil
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons chopped fresh chives
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Rinse and drain quinoa. Heat a large saucepan over medium-high heat. Add 2 teaspoons extra-virgin olive oil to pan; swirl to coat. Add shallots; sauté 1 minute or until tender. Add minced garlic; cook 1 minute, stirring constantly. Add quinoa; cook 2 minutes, stirring frequently. Add chicken stock and kosher salt; bring to a boil. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed and quinoa is tender.

2. While quinoa cooks, heat a large nonstick skillet over medium heat. Add pine nuts to pan; cook 3 minutes or until browned, stirring frequently. Combine quinoa mixture, pine nuts, 1 tablespoon extra-virgin olive oil, parsley, chives, and pepper; toss.

Serves 6 (1/2 cup)

Nutritional Information

Amount per serving

  • Calories: 187
  • Fat: 9.4g
  • Saturated fat: 1g
  • Sodium: 111mg

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Mexican Raviolis+

Ingredients

8 servings

  • ground chorizo (2 tubes of what is available at Byerlys)
  • 1/2 cup part-skim ricotta cheese
  • 3 cup shredded queso asadero (white Mexican cheese)
  • 1/2 cup chopped cilantro
  • 1 clove garlic, finely minced
  • 1/2 teaspoon cumin
  • 1 teaspoon salt
  • 1 (14 ounce) package round or square wonton wrappers
  • 1 teaspoon olive oil

PREP: many mins  COOK: 10 mins

Directions

1. Add chorizo to a hot skillet set over medium heat; cook, stirring, until cooked through. Set aside to cool.

2. In a large bowl, stir together ricotta, 2 c queso asadero, cilantro, garlic, cumin, and salt.

3. Combine cooked chorizo with cheese/spice mixture.

4. Place a teaspoonful of filling on a wonton wrapper. Dip a finger in water, and wet the top half edge of the wrapper. Fold in half, and pinch the edges to seal. Set aside, and continue filling and sealing the remaining wrappers.

5. Heat oil in a skillet at med-high heat and cook raviolis till brown on both sides.  Serve topped with marinara sauce and remaining queso.

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Spaghetti with Caramelized Onion and Radicchio+

8 plus points
Yield: 8 servings (serving size: about 1 1/4 cups pasta mixture and 1 1/2 tablespoons cheese)


1 tablespoon olive oil
6 cups thinly sliced yellow onion (about 1 3/4 pounds)
1/2 teaspoon crushed red pepper
6 garlic cloves, minced
1/2 cup dry white wine
1 pound uncooked spaghetti (used Pappardelle’s Garden Spinach angel hair pasta)
3 1/2 cups thinly sliced radicchio (about 1 head)
2 tablespoons chopped fresh flat-leaf parsley
2 teaspoons chopped fresh oregano
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3/4 cup (3 ounces) crumbled Parmigiano-Reggiano cheese

1. Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 15 minutes or until almost tender, stirring frequently. Reduce heat to medium-low; cook until deep golden (about 20 minutes), stirring occasionally. Add red pepper and garlic. Cook 3 minutes; stir occasionally. Add wine; cook 4 minutes or until liquid evaporates.

2. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1/2 cup cooking liquid. Add reserved cooking liquid, pasta, radicchio, parsley, and oregano to onion mixture. Sprinkle with salt and black pepper; toss to combine. Top with cheese.

CALORIES 300 ; FAT 5.8g (sat 2.3g,mono 2.3g,poly 0.7g); CHOLESTEROL 9mg; CALCIUM 160mg; CARBOHYDRATE 49.7g; SODIUM 468mg; PROTEIN 12.1g; FIBER 4.1g; IRON 2.5mg

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Fettuccine with Butternut and Gorgonzola Sauce+

9 points/11 plus points

Yield: 8 servings (serving size: 1 1/4 cups)


1 tablespoon butter
3 cups vertically sliced onion
3 cups (1-inch) cubed peeled butternut squash (about 1 pound)
1 1/4 teaspoons salt, divided
1/2 teaspoon freshly ground black pepper
2 garlic cloves, minced
3 cups 1% low-fat milk, divided
3 tablespoons all-purpose flour
1 1/2 cups (6 ounces) crumbled Gorgonzola cheese, divided
8 cups hot cooked fettuccine (about 1 pound uncooked pasta)
1/4 cup chopped fresh parsley
1/4 cup coarsely chopped walnuts, toasted
1 teaspoon grated lemon rind

Melt butter in a large nonstick skillet over medium-high heat. Add onion, squash, 1/4 teaspoon salt, and pepper; sauté 6 minutes or until the squash is almost tender. Add minced garlic; sauté 1 minute. Cover and set aside.

Bring 2 cups milk to a boil in a saucepan. Combine the remaining 1 cup milk and flour, stirring well with a whisk; gradually add to boiling milk, stirring constantly. Reduce heat to medium, and cook 5 minutes or until slightly thick, stirring constantly. Remove from heat. Add 1 cup cheese, and stir until smooth.

Combine squash mixture, pasta, and cheese mixture in a large bowl. Sprinkle with remaining 1 teaspoon salt; toss well to combine. Sprinkle with 1/4 cup parsley, chopped walnuts, lemon rind, and the remaining 1/2 cup cheese. Serve immediately.

CALORIES 429 (25% from fat); FAT 11.9g (sat 6.6g,mono 2.2g,poly 2g); IRON 3mg; CHOLESTEROL 26mg; CALCIUM 299mg; CARBOHYDRATE 65.5g; SODIUM 723mg; PROTEIN 17.6g; FIBER 5.4g