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ENTREES
Low Fat Seafood Lasagna Roll Ups
Red Snapper with Cremini Mushrooms
Fettuccine with Low Fat Alfredo
(Easy)
1 lb lean ground beef
1/2 C BBQ sauce
1 can refrigerated biscuits
3/4 C cheddar cheese, grated
Put biscuits in ungreased muffin cups, pressing down to cover sides of muffin cup.
Brown hamburger; drain.
Add BBQ sauce.
Spoon meat mixture into cups.
Sprinkle with cheese.
Bake for 12 minutes at 400ºF.
(Easy)
Makes 20 muffins
1 pkg spiral pasta
1 1/2 C pizza toppings (any combo of pepperoni, ham, onions, green peppers, black olives, mushrooms, etc.)
1 1/2 lb hamburger
1 large can Ragu spaghetti sauce
1 C mozzarella cheese
Cook pasta; drain.
Cook hamburger; drain.
Layer beef, noodles, sauce, toppings.
Cook 4 hours on low.
1 lb ground beef
2 eggs
3/4 cup onion, chopped
1 cup cornbread Stove Top Stuffing
1 can cream of mushroom soup
Combine ground beef, eggs, onion and stuffing.
Put in loaf pan.
Pour soup on top.
Bake one hour at 350 degrees.
3 lbs. ground beef
2 large onions, chopped
3 cans tomato soup
42.5 oz. diced tomatoes
2 15.5 oz. cans dark red kidney beans
chili powder as desired
salt and pepper as desired c
ayenne pepper (opt.)
habenero sauce (opt.)
Brown ground beef with salt pepper and chopped onion; drain. In crock pot, add browned beef mixture, tomato soup, tomatoes (including juices from can), and remaining ingredients. Let simmer for 4-6 hrs, then taste. If it doesn't have enough kick for you, add cayenne pepper or habenero sauce as desired. Serve with Tostitos chips, cheddar cheese, sour cream and chives. Serves 6-8 This recipe can be prepared the night before. Prepare ground beef mixture, then mix with remaining ingredients in crock pot. Let sit in refrigerator overnight and simmer the next day.
(8 servings)
10 cups tortilla chips
2 pounds bulk pork sausage, cooked and drained
2 cans (4.5 ounces each) Old El Paso® chopped green chiles, drained
4 teaspoons Old El Paso® taco seasoning mix, from 1.25 ounce package
4 roma (plum) tomatoes, chopped (1 1/3 cups)
4 medium green onions, sliced (1/4 cup)
4 cups finely shredded Colby-Monterey Jack cheese (1 pound)
Heat coals or gas grill for direct heat.
Spray two 30x18-inch pieces of heavy-duty aluminum foil with cooking spray. Spread tortilla chips on centers of foil pieces.
Mix sausage, chilies and seasoning mix; spoon over tortilla chips.
Top with tomatoes and onions.
Sprinkle with cheese.
Wrap foil securely around tortilla chips.
Cover and grill foil packets, seam sides up, 4 to 6 inches from medium heat 8 to 10 minutes or until cheese is melted.
(Very Easy)
Makes 4 servings
1 1/4 lb hamburger
1/4 tsp salt
1/4 tsp garlic powder
1/2 T onion powder
1 can corn, drained
1 can French-style green beans, drained
1 can cream of chicken soup
4 thick slices Velveeta cheese
6 servings instant potatoes
Season hamburger with garlic powder, salt, and onion powder.
Brown hamburger, drain, and spread in bottom of 9-inch deep-dish pie pan.
Cover with corn and green beans.
Cover with soup.
Cover with cheese slices.
Spread mashed potatoes to cover everything.
Bake at 350F for about 20 minutes, or until mashed potatoes are lightly browned.
Hot and Saucy Cocktail Meatballs
(Makes 6 dozen)
2 pounds lean ground beef
1 cup Progresso® dry bread crumbs (any flavor)
2/3 cup finely chopped onion
1/2 cup milk
2 tablespoons chopped fresh parsley
2 teaspoons salt
1 teaspoon Worcestershire sauce
1/8 teaspoon pepper
2 Eggs
2 bottles (12 ounces each) chili sauce
2 jars (10 ounces each) grape jelly
Stir together all ingredients except chili sauce and jelly.
Shape into 1-inch meatballs.
Place in ungreased rectangular pan, 13x9x2 inches, or on rack in broiler pan.
Bake uncovered at 400°F for about 20 minutes or until no longer pink in center and juice is clear.
Heat chili sauce and jelly in Dutch oven over medium heat, stirring constantly, until jelly is melted. Stir in meatballs until coated. Simmer uncovered 30 minutes. Serve hot with toothpicks.
Makes 8 biscuits
1 lb mild sausage
1 lb Velveeta cheese
1/2 T garlic salt
1 T Worcestershire sauce
1/2 T oregano
2 T ketchup
2 pkgs rye party rounds bread
Brown sausage, making pieces as small as possible.
Add cheese and other ingredients; blend into small pieces.
Take off the burner, and cool until it sets up a bit.
Spread on bread.
Bake at 450F for 10 minutes.
(Low Fat)
Makes 18 good-sized meatballs
MEATBALLS
1 1/2 lbs hamburger
1 tsp parsley
1 tsp oregano
1 tsp basil
1 tsp thyme
1 tsp rosemary
2 tsp Dale’s sauce
Mix all ingredients together. Form 18 meatballs and place them into a glass baking dish. Cover with a paper towel and cook on high in the microwave for 5 minutes. Drain completely and set aside.
SAUCE
1/2 C butter
1/2 onion (medium-sized yellow is best)
1 tsp garlic
1/2 C brown sugar (firmly packed)
1 C ketchup
1/4 C soy sauce
1/4 C A.1. sauce
In a glass measuring cup, put butter, onion and garlic. Cook in microwave for 2 minutes, or until onion is soft.
Add the brown sugar and mix well with a fork until all lumps disappear.
Add the rest of the ingredients and mix well.
Pour 1/2 of the mixture over the meatballs, making sure meatballs are fully covered.
Cover baking dish with paper towel and cook in microwave on high for another 2-3 minutes, or until meatballs are cooked completely. Heat remaining sauce in microwave on medium for 2-3 minutes, or until warmed through.
Serve meatballs over rice or egg noodles, using remaining sauce to drizzle over the top.
A variety of breads and fillings create an open-face sandwich smorgasbord
10 thin slices white bread
10 thin slices whole wheat bread
10 thin slices pumpernickel bread
Butter or margarine
1 large cucumber, peeled, thinly sliced
1 package (3 oz) cream cheese, softened
1/4 cup chopped fresh watercress, finely chopped
1 1/2 cups finely chopped cooked ham
1/4 cup finely chopped fresh parsley
3 tablespoons mayonnaise or salad dressing
1 tablespoon Dijon mustard
Edible flowers, fresh dill weed, radish slices, if desired
Cut breads into shapes with 2- to 3-inch cookie cutters (or remove crusts from breads and cut each slice into triangles or squares).
Spread butter over white bread shapes; top each with cucumber.
In small bowl, mix cream cheese and watercress until well blended.
Spread over pumpernickel bread shapes.
In another small bowl, mix ham, parsley, mayonnaise and mustard until well blended.
Spread over whole wheat bread shapes.
Arrange sandwiches on serving platter.
Garnish with edible flowers, fresh dill weed or radish slices. Store in refrigerator.
Makes 6 servings
4 lbs. beef top or bottom round roast, tied
1 T grainy mustard
2 T flour
2 T butter
1 T olive oil
3/4 C dry red wine
1/2 tsp salt
1/8 tsp pepper
1 lb. small red potatoes, halved
Spread the meat with mustard, then sprinkle all over with flour.
In a large casserole, heat the butter and oil over medium heat.
Add roast to the pot.
Cook, turning occasionally, until meat is nicely browned (10-15 minutes).
Pour in the wine and bring to a boil.
Boil until wine is reduced by half.
Add 1/2 C water, salt and pepper. Cover and reduce heat to low.
Cook, turning roast occasionally, for 2 1/2 hours. (Check the pot and add water as needed to keep meat moist.)
Add the potatoes and more water if necessary.
Cover and continue cooking until the meat is fork-tender and the potatoes are done (30-40 minutes). Let stand for 20 minutes before slicing.
(Easy)
Makes 6 servings
1 can (10 3/4 oz) cream of chicken soup
1 C milk (divided into 2 portions)
1/2 C onion, chopped
3 oz cream cheese, softened
1/4 C carrots, chopped
1/4 C Parmesan cheese
1/2 tsp salt
3 C chicken, cooked and cubed
10 oz frozen broccoli, cooked and drained
1 egg
1 tsp oil
1 C Buttermilk Complete Pancake Mix
4 oz shredded cheddar cheese
In a large saucepan, combine soup, 1/2 C milk, onion, cream cheese, carrots, Parmesan cheese and salt.
Cook and stir until the mixture is hot and creamy and cheese is melted.
Stir in the chicken and broccoli; heat through.
Pour into an ungreased 2-quart baking dish.
In a medium-sized bowl, combine egg, oil and 1/2 C milk.
Add the pancake mix and cheddar cheese; blend well.
Spoon over chicken mixture in baking dish.
Bake, uncovered, at 375F for 20 to 25 minutes, or until golden brown.
(Slow Cooker)
Makes 6 servings
1 cut-up whole chicken (3 to 3 1/2 lb), skin removed
1/3 cup Gold Medal® all-purpose flour
2 tablespoons vegetable oil
1 medium green bell pepper
2 medium onions
2 cups Progresso® diced tomatoes (from 28-oz can), undrained
1 jar (4.5 oz) Green Giant® sliced mushrooms, drained
1/2 teaspoon dried oregano leaves
1/4 teaspoon dried basil leaves
1/2 teaspoon salt
2 cloves garlic, finely chopped
Grated Parmesan cheese
Coat chicken with flour. In 12-inch skillet, heat oil over medium-high heat. Cook chicken in oil 15 to 20 minutes or until brown on all sides; drain. Cut bell pepper and onions crosswise in half; cut each half into fourths.
In 3 1/2- to 6-quart slow cooker, place half of the chicken pieces. Mix bell pepper, onions and remaining ingredients except cheese; spoon half of mixture over chicken. Add remaining chicken; top with remaining vegetable mixture.
Cover and cook on Low heat setting 4 to 6 hours or until juice of chicken is clear when thickest piece is cut to bone (170°F for breasts; 180°F for thighs and legs). Serve with cheese.
Note: This recipe was tested in slow cookers with heating elements in the side and bottom of the cooker, not in cookers that stand only on a heated base. For slow cookers with just a heated base, follow the manufacturer’s directions for layering ingredients and choosing a temperature.
(Low Fat)
Makes 4 servings
Half a chicken, cut into serving pieces
1/4 tsp salt
1/4 tsp. pepper
1 1/2 T olive oil
1 small onion, chopped
1 C chicken broth
1 T slivered almonds
1 T pine nuts
1 circular loaf of Italian bread
1 egg
1 T lemon juice
1 T capers, coarsely chopped
1/2 T chopped parsley
Season the chicken with salt and pepper.
In a medium skillet, heat the olive oil over medium-high heat.
Add the chicken and cook, turning until browned all over (about 7 minutes).
Add the onion and cook, stirring often until softened and translucent (3-5 minutes).
Add half the broth and bring to a boil; reduce heat to low. Cover and simmer, gradually adding 1/4 C more broth, until the chicken is no longer pink at the bone (about 35 minutes).
Remove the chicken, reserving the cooking liquid. Discard the skin and bones and coarsely chop the chicken meat.
Preheat the oven to 350F.
Place the almonds and pine nuts on a baking sheet and bake, stirring often, until fragrant and lightly toasted (6-8 minutes). Let cool completely, then chop coarsely and set aside.
Leave the oven on.
Cut off the top of the bread. Scoop out the crumbs and place in a medium bowl.
Add the reserved cooking liquid and remaining 1/4 C of broth to the bowl.
Stir and chop with the side of a large spoon until the mixture is the consistency of thick cream.
Add a little additional broth or water if needed.
Add the chopped, toasted nuts, egg, lemon juice, capers and parsley. Mix well.
Stir in the chopped chicken.
Fill the bread with this mixture and cover with the bread top.
Place on a baking sheet, with a small bowl of water next to the bread.
(Water will add moisture to the oven and keep the bread crust from becoming too hard.)
Bake until the loaf is heated through and the filling is firm (about 30 minutes).
If the crust is darkening, wrap the loaf in foil.
Let cool for 15 minutes before cutting into wedges with a serrated knife.
Serve warm or at room temperature.
Chicken, Rice and Veggies in Foil
(Easy to make ahead)
Makes 4 servings
1 Cup rice
1 onion, cut into 4 pieces
1/2 Cup bell peppers (any color)
1/2 tsp salt
11/2 Cup water
2 chicken breasts, each cut in half
1/2 C milk
1 envelope instant onion soup mix
10 oz yogurt
10 oz mixed veggies (frozen)
Tear 4 pieces of foil, each one about 15 minutes long, and place on a cookie sheet.
Mix rice, onion, peppers and salt in small bowl.
Add water and stir to blend.
Divide rice mixture into four portions and place on foil.
Place chicken on top of rice.
Blend milk, soup mix and yogurt. Spoon over chicken.
Thaw veggies enough to separate, and arrange them around the chicken.
Draw foil up around the food and seal the end so the juices won’t run out.
Bake at 375F for 1 hour.
(Low Carb)
Makes 4 servings
1 lb. boneless skinless chicken breasts
2 small onions
1 large lime
2 T canola oil
1-inch long piece of fresh ginger, peeled and thinly sliced
2 T fresh cilantro, chopped
2 T soy sauce
1-2 T sugar
Hot cooked rice or flour tortillas
Cut each chicken breast into 16 pieces.
Cut each onion into 8 wedges.
Remove 3 strips of peel from lime with veggie peeler. Cut lime peel into very fine shreds.
Juice the lime and reserve 2 T juice. Set aside.
Heat wok or large skillet over medium-high heat for 1 minute, then drizzle oil into wok and heat 30 seconds.
Add chicken and ginger; stir-fry about 3 minutes or until chicken is no longer pink in center.
Reduce heat to medium; add onions and stir-fry 5 minutes.
Add lime peel, juice and chopped cilantro; stir-fry 1 minute.
Add soy sauce and sugar to taste; stir-fry until well-mixed and heated through.
Transfer to serving dish.
Serve with rice or tortilla shells.
(Very Easy and Low Fat)
Makes 4 servings
6 oz frozen orange juice concentrate, thawed
1/2 tsp marjoram
1 dash garlic powder
1 dash ground nutmeg
6 chicken breast halves
1/4 C water
1 T cornstarch
Combine orange juice, marjoram, garlic and nutmeg in a medium-sized bowl.
Dip chicken in orange juice mixture and coat completely. Place chicken in crockpot. Pour remaining orange juice mixture over chicken.
Cover and cook in low for 7 to 9 hours or on high for 4 hours. Place chicken on a serving platter. Pour remaining sauce into a saucepan. Mix water and cornstarch, then add to sauce. Cook over medium heat, stirring constantly, until thick and bubbly.
First Layer: 2 cups butter, melted 2 cups crushed Ritz crackers
Mix together and place in bottom of casserole pan. Save a small amount for the top layer.
Second Layer: 6 chicken breasts
Cook chicken until tender and done. Shred cooked chicken over first layer.
Third Layer:
1 large bag broccoli - Evenly place broccoli over 2nd layer.
Fourth Layer:
2 (10 3/4) ounce) cans cream of chicken soup
1 (16 ounce) container sour cream 1 cup chicken broth
Mix together and pour over 3rd layer.
Fifth Layer: Sprinkle reserved amount of buttery Ritz crackers on top.
Bake at 350 degrees for 30 minutes
Makes 6 servings
5 C romaine lettuce, torn into pieces
2 C red cabbage, coarsely shredded
2 medium yellow or green bell peppers, cut into strips
1 1/2 C zucchini, sliced
1 tsp. onion powder
1/2 tsp. garlic
1/2 tsp. pepper
1/2 tsp. red pepper
1/2 tsp. dried thyme
3/4 lb. tuna steaks, cut 1 inch thick
1/3 C water
3/4 C onion slices
2 T balsamic vinegar
1 1/2 tsp. Dijon mustard
1 tsp. olive oil
1/2 tsp. chicken bouillon granules
Preheat broiler. Spray broiler pan with non-stick cooking spray.
Combine romaine, cabbage, bell peppers, zucchini in large bowl; set aside. Combine union powder, garlic powder, pepper, red pepper and thyme in small bowl.
Rub spice mixture onto both sides of tuna, and place tuna on broiler pan.
Broil 4 inches from heat for about 10 minutes or until desired doneness, turning halfway through broiling time.
Cover and set aside.
For dressing, bring water to a boil in small saucepan over high heat.
Add onion slices; reduce heat to medium-low.
Simmer, covered, 4-5 minutes or until onion is tender.
Add vinegar, mustard, oil and bouillon granules; cook and stir until heated through.
Place greens mixture on 4 plates. Slice tuna and place on top. Drizzle with dressing.
(Easy)
Makes 4 servings
2 to 2 1/2 lbs. fish fillets (tuna, salmon, shark)
1/4 C olive oil
2 T lemon juice
2 T spicy mustard sauce (see SAUCES)
1 tsp salt
1 tsp powdered garlic
Combine all ingredients in a plastic bag; marinate for 30 minutes to an hour.
Cook fish on grill until done, turning once (about 10 minutes per side).
Low Fat Seafood Lasagna Roll Ups
(Easy and Low Fat)
Makes one 9x9 pan
6 lasagna noodles
1 pkg. imitation crab flakes or chunks
1 C fat-free sour cream
1/4 C parmesan cheese
1 egg
1 T parsley
1/4 tsp onion powder
15 oz. Italian-style tomato sauce
Cook noodles as directed on package. Rinse in cold water; drain well. Combine the rest of the ingredients except tomato sauce; mix with fork.
Spread 1/3 C filling on each noodle. Roll tightly; place seam-side down in 9-inch baking pan. Pour sauce over rollups.
Bake, covered, at 375F for 30 minutes.
OPTIONAL: Garnish with parmesan cheese.
Red Snapper with Cremini Mushrooms
Makes 6 servings
1/4 C olive oil
6 Red Snapper fillets (about 3 lbs.)
1/2 lb. cremini mushrooms, thinly sliced
3 leeks, rinsed and sliced into very thin rounds
2 T fresh parsley, chopped
2 garlic cloves, finely chopped
1/4 tsp salt
1/4 tsp pepper
1/2 C dry white wine
1 T lemon juice
Lightly oil a large baking dish. Arrange the fish in the dish, alternating wide and thin ends of the fillets from right to left, so the fish fit in a single layer.
Sprinkle with the mushrooms and leeks, then parsley and garlic.
Season with the salt and pepper. Drizzle with the remaining olive oil.
Bake at 375F for 20 minutes. Add the wine and continue baking, basting occasionally, 15 minutes or longer. Drizzle with lemon juice and serve.
Makes 2 servings
1 lb. shark fillets, cut in 1-inch pieces
1 large can plum tomatoes, drained and chopped
1 C water
1/2 C celery, finely chopped
1 onion, finely chopped
1 potato, finely diced
1 bay leaf
1 garlic clove, finely chopped
1/4 tsp oregano
1 dash cayenne pepper
Combine all ingredients except the shark in a large pot.
Simmer over medium-low heat until vegetables are softened (about 20 minutes). Add shark and simmer another 10 minutes, or until shark is cooked through. Serve warm.
(Easy)
Makes 4 servings
1 T Olive Oil
1/4 stick Butter
1 small onion
1 clove garlic
1 can tomato sauce
1 lb. shrimp
Fresh basil and parsley, chopped
4 oz. Feta Cheese
Heat oil and butter in a frying pan over medium heat.
Add onion and garlic; sauté for 2-3 minutes, or until onion is transparent.
Add tomato sauce. When sauce begins to simmer, add shrimp and cook for 2-3 minutes, or until shrimp are thoroughly heated.
Remove from heat; stir in herbs and sprinkle grated feta on top.
Shrimp Scampi (Louisiana Style)
Makes 4 servings
2 lbs. large shrimp
6 cloves garlic, chopped
2 T olive oil
1/4 C fresh parsley, chopped
1 T paprika
Salt
1/2 C butter
1/2 C red vinegar
8 mint leaves
3 T lemon juice
Pinch of oregano
Preheat oven to 400F.
Put thin layer of olive oil in large cast-iron skillet and add shrimp.
Season with salt and sprinkle with paprika.
Bake in oven for 7 minutes.
Remove skillet and add lemon juice, mint, garlic, vinegar and parsley.
Sprinkle on more olive oil.
Put skillet on medium flame. Add a bit of water, then butter and oregano.
Cover skillet and cook 2 minutes or until flavor is concentrated, and sauce is smooth and thick enough to coat a spoon.
Top with parsley.
Makes 6 servings
1/2 C flour
1/4 tsp salt
1/4 tsp pepper
6 swordfish steaks, cut 1/2 inch thick (about 3 lbs)
1/3 C olive oil
1 medium onion, chopped
1 medium celery rib, chipped
4 medium tomatoes, peeled, seeded, chopped
2 T fresh basil, chopped
1 T fresh parsley, chopped
1/2 C black olives, pitted and chopped
1 T capers
1 T raisins
1/2 C shredded provolone cheese
In a shallow dish, combine the flour, salt and pepper. Dredge the fish in the flour mixture; shake off excess.
In a large skillet, heat 1/4 C olive oil over medium-high heat.
Add fish to skillet and cook, turning once, until browned on both sides (about 5 minutes).
Remove to a plate and set aside. Discard remaining oil.
In the same skillet, heat the remaining oil over medium-low heat.
Add the onion, carrot and celery.
Cook, stirring often, until the vegetables are softened (about 10 minutes).
Add tomatoes, basil and parsley.
Cook, stirring occasionally, until juice thickens (about 20 minutes).
Stir in olives, capers and raisins.
Return the swordfish to the skillet and sprinkle with cheese. Simmer until cheese has melted (about 5 minutes).
Makes 2 servings
1 can tuna in water (6 1/2 oz)
2 T onion, chopped
1 T carrot, chopped
1 T vinegar
2 pits, cut in half to form pockets
2 T alfalfa sprouts
4 leaves Boston lettuce
Cooking spray
Combine tuna, onion, carrot and vinegar in small bowl.
Spray cooking spray into bowl for about 3 seconds; mix well.
Spray pita pocket with cooking spray and toast.
Fill pita pocket with tuna mixture, sprouts and lettuce.
-----PASTA-----
Fettuccine with Low Fat Alfredo
Makes 4-5 hearty servings
1 lb ricotta cheese, room temperature
6 T milk
1/3 C grated parmesan cheese, plus extra for garnish
3/4 to 1 lb fettuccine or linguine
1-2 T butter
1/2 C fresh parsley, finely minced
Salt and pepper to taste
Put pasta water on to boil.
Place ricotta and milk in a large bowl; heat until creamy and smooth; add parmesan.
Cook pasta until al dente.
Drain and add to ricotta mixture.
Immediately add butter and mix until everything is well combined.
Stir in parsley; add salt to taste, if necessary.
Grate some black pepper over top and serve immediately on heated plates.
Penne with Fresh Tomatoes, Mozzarella and Basil
Makes 4 servings
5 medium tomatoes (about 1 1/2 lbs), seeded and coarsely chopped
1/4 C olive oil
1/3 C chopped fresh basil
1 T chopped parsley
1 garlic clove, minced
1/4 tsp pepper
1 lb. penne or rigatoni
1/2 lb mozzarella cheese, cut into half-inch cubes
Salt
About 1 hour before serving, in a pasta dish, combine tomatoes, oil, basil, parsley, garlic and pepper.
Cover and let the tomato sauce stand at room temperature until ready to serve.
In a large pot of boiling salted water, cook the pasta until tender but still firm (10-12 minutes).
Drain in a colander.
Add the hot pasta to the sauce in the bowl and toss gently.
Add mozzarella, season with salt to taste, toss again, and serve.
Makes 4 servings
8 oz. rigatoni, uncooked
3 carrots, thinly sliced
3 C broccoli florets
Cooking spray
3 T butter
2 T onion, minced
3 T flour
2 1/4 C skim milk
1/2 C grated Edam cheese
Salt and pepper to taste
Prepare pasta according to package directions. 5 minutes before pasta is done, add carrots, then add broccoli when there is 3 minutes left to cook.
Drain well.
In saucepan, melt butter over low heat. Add onion and sauté for 2 minutes.
Stir in flour; cook and stir until mixture thickens.
Add milk and cheese; cook and stir until cheese melts.
Season with salt and pepper.
Mix pasta and veggies with sauce.
Lightly spray 2-quart casserole dish with cooking spray; pour in pasta and veggies.
Bake at 375F for 25-30 minutes.
Rotelle with Garlicky Broccoli Sauce
Makes 4 servings
Salt
1 lb. rotelle or bow-tie pasta
3 C broccoli, trimmed and cut into florets
2 medium carrots, finely diced
1/4 C olive oil
5 garlic cloves, minced
2 plum tomatoes, seeded and chopped
3 T basil
1/8 tsp. pepper
Bring a large pot of water to boil over high heat. Salt generously and add pasta, broccoli and carrots.
Cook until pasta is tender yet firm, and the veggies well cooked (about 10 minutes).
Scoop out 1 C of cooking liquid and set aside.
Drain pasta/veggies, and wipe the pot dry.
In the same pot, heat olive oil and garlic over medium heat.
When garlic is sizzling, add tomatoes, basil, salt and pepper.
Cook just until the tomatoes release their juices (about 3 minutes).
Put pasta and veggies back in pot. Cook, tossing, until heated through (about 1 minute).
If the dish seems dry, add a little of the reserved cooking liquid.
Serve hot or at room temperature.