Broccoli, Garlic and Rigatoni

Dietitian's tip: Broccoli is high in vitamins A and C, which are considered antioxidant vitamins. Broccoli also has isothiocyanates, indoles and flavonoids — phytochemicals that may help prevent cancer.

Serves 2

Ingredients

1/3 pound rigatoni noodles
1 cup broccoli florets (tops)
2 tablespoons Parmesan cheese
2 teaspoons olive oil
2 teaspoons minced garlic
Freshly ground black pepper, to taste

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

While the pasta is cooking, in a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli, cover and steam until tender, about 10 minutes.

In a large bowl, combine the cooked pasta and broccoli. Toss with Parmesan cheese, olive oil and garlic. Season with pepper to taste. Serve immediately.

Nutritional Analysis

(per serving)

Calories	358	Cholesterol	4 mg
Protein	13 g	Sodium	97 mg
Carbohydrate	60 g	Fiber	3 g
Total fat	7 g	Potassium	278 mg
Saturated fat	2 g	Calcium	95 mg
Monounsaturated fat	4 g

 

Grilled Chicken Breasts with Roasted Yellow Tomato Sauce

Dietitian's tip: This recipe uses the grill or broiler to both cook the chicken and make a smoky-flavored tomato sauce. The yellow tomato sauce also makes this dish unique.

Serves 4

Ingredients

·        4 yellow tomatoes, halved crosswise and seeded

·        1 1/2 tablespoons extra-virgin olive oil

·        2 garlic cloves, minced

·        1 tablespoon balsamic vinegar

·        3 tablespoons chopped fresh basil

·        3/4 teaspoon salt

·        1/4 teaspoon freshly ground black pepper

·        4 skinless, boneless chicken breast halves, each about 5 ounces

·        2 tablespoons chopped fresh flat-leaf (Italian) parsley

·        1 tablespoon chopped fresh thyme

Directions

1.      Prepare a hot fire in a charcoal grill or preheat a gas grill or broiler.

2.      Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

3.      Arrange the tomatoes skin side down on the grill rack or skin side up on a broiler pan lined with aluminum foil.

4.      Grill or broil until the skins begin to blacken, about 5 minutes.

5.      Transfer to a bowl, cover with plastic wrap, and let steam until the skins loosen, about 10 minutes.

6.      In a small frying pan, heat the olive oil over medium heat.

7.      Add the garlic and sauté until softened, about 1 minute.

8.      Remove from the heat and set aside.

9.      Core and peel the tomatoes.

10.  In a blender or food processor, combine the tomatoes, the garlic with the oil, and the vinegar. Pulse until well blended.

11.  Stir in 1 tablespoon of the basil, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper.

12.  Sprinkle the chicken breasts with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper.

13.  In a shallow dish, stir together the parsley, thyme and the remaining 2 tablespoons basil.

14.  Dredge the chicken in the herb mixture, coating completely.

15.  Grill or broil the chicken, turning once, until browned on both sides and no longer pink on the inside, about 4 minutes on each side.

16.  Transfer the chicken breasts to warmed individual plates.

17.  Spoon the tomato sauce on top, dividing evenly.

18.  Serve immediately.

Nutritional Analysis

(per serving)

Calories	239	Monounsaturated fat	4 g
Protein	35 g	Cholesterol	82 mg
Carbohydrate	8 g	Sodium	583 mg
Total fat	7 g	Fiber	2 g
Saturated fat	1 g

 

Linguine with Mushrooms

Dietitian's tip: With its mix of mushrooms, this vegetarian pasta takes on an almost meaty flavor. If you can't find cremini mushrooms, use Portobello’s. Dried porcini mushrooms (found in the produce aisle) lend depth to the sauce.

By Mayo Clinic staff

Serves 4

Ingredients

·        2 tablespoons dried porcini mushrooms (caps)

·        1 cup boiling water

·        5 teaspoons extra-virgin olive oil

·        3 shallots, chopped

·        2 garlic cloves, minced

·        1/2 pound fresh shiitake mushrooms, stemmed, brushed clean and thinly sliced

·        3/4 pound fresh cremini mushrooms, brushed clean and thinly sliced

·        1 cup vegetable stock or broth

·        1 teaspoon salt

·        1 tablespoon butter

·        2 tablespoons chopped fresh thyme, plus sprigs for garnish

·        1/4 teaspoon freshly ground black pepper

·        9 ounces fresh linguine or 1/2 pound dried linguine

Directions

1.      In a small, heat-proof glass measuring pitcher or bowl, combine the dried porcini mushrooms and 1 cup boiling water. Let stand for 20 minutes.

2.      Remove the mushrooms with a slotted spoon and coarsely chop. Set aside.

3.      Line a fine-mesh sieve with a paper coffee filter or cheesecloth (muslin) and strain the mushroom-soaking liquid to remove the grit; reserve the liquid.

4.      In a large sauté or frying pan, heat the olive oil over medium heat.

5.      Add the shallots and sauté until soft and translucent, 2 to 3 minutes.

6.      Add the garlic and sauté for 1 minute.

7.      Add the shiitake mushrooms and sauté until they brown around the edges, 3 to 4 minutes.

8.      Stir in the cremini mushrooms, porcini mushrooms, reserved soaking liquid, stock and 1/2 teaspoon of the salt.

9.      Cover and cook until the mushrooms are tender, about 5 minutes.

10.  Uncover and stir in the butter, chopped thyme, the remaining 1/2 teaspoon salt and the pepper.

11.  Set aside and keep warm.

12.  Fill a large pot 3/4 full with water and bring to a boil.

13.  Add the linguine and cook until al dente (tender), 8 to 10 minutes, or according to package directions.

14.  Drain the pasta thoroughly.

15.  Divide the pasta among warmed individual shallow bowls and top with the mushroom sauce.

16.  Garnish with the fresh thyme sprigs.

Nutritional Analysis

(per serving)

Calories	340	Monounsaturated fat	6 g
Protein	14 g	Cholesterol	54 g
Carbohydrate	47 g	Sodium	683 mg
Total fat	11 g	Fiber	6 g
Saturated fat	3 g

 

Chicken and Asparagus Tossed with Penne

Dietitian's tip: Goat cheese, such as Montrachet, has a soft, creamy texture and a slightly tangy flavor. If you prefer, you can use other cheeses in this recipe, such as feta or Romano.

By Mayo Clinic staff

Serves 2

Ingredients

1 1/2 cups uncooked penne pasta
1 cup chopped asparagus
6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes with herbs, including juice
1 ounce soft goat cheese, crumbled
1 tablespoon Parmesan cheese

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside.

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.

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, and simmer 1 minute more.

In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.

To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately.

Nutritional Analysis

(per serving)

Calories	455	Cholesterol	81 mg
Protein	41 g	Sodium	240 mg
Carbohydrate	55 g	Fiber	6.5 g
Total fat	8 g	Potassium	462 mg
Saturated fat	3.5 g	Calcium	125 mg
Monounsaturated fat	2 g

 

Asparagus, Tomato and Red Pepper French Bread Pizza

Dietitian's tip: For a crispier pizza, bake on a pizza stone — a heavy, round plate that simulates the brick bottoms of some commercial pizza ovens. For best results, put the pizza stone on the lowest oven shelf.

By Mayo Clinic staff

Serves 4

Ingredients

1 cup diced asparagus
1 cup diced Roma tomatoes
1 cup diced red bell pepper
1 tablespoon minced garlic
1 loaf French bread, about 8 inches long, sliced in half and cut into 4-inch sections
1 cup pizza sauce
1 cup reduced-fat shredded mozzarella cheese

Directions

1. Preheat the oven to 400 F.
2. Lightly coat a baking sheet with cooking spray.
3. In a small bowl, add the asparagus, tomatoes and pepper.
4. Add the garlic and toss gently to coat evenly.
5. Arrange the French bread on the baking sheet.
6. Add 1/4 cup of the pizza sauce and 1/4 of the vegetable mixture to each section.
7. Sprinkle each with 1/4 cup mozzarella cheese. B
8. ake until the cheese is lightly browned and the vegetables are tender, about 8 to 10 minutes.
9. Serve immediately.

Nutritional Analysis

(per serving)

Serving size: 1 4-inch section
Calories	252	Cholesterol	18 mg
Protein	13 g	Sodium	650 mg
Carbohydrate	36 g	Fiber	4 g
Total fat	6 g	Potassium	327 mg
Saturated fat	3 g	Calcium	274 mg
Monounsaturated fat	2 g

Chili

Dietitian's tip: It's a good idea to wear rubber or plastic gloves when preparing hot peppers such as jalapenos because the oils can burn your eyes and skin. If you don't wear gloves, thoroughly wash your hands with soap and hot water after handling the peppers.

By Mayo Clinic staff

Serves 8

Ingredients

1 pound extra-lean ground beef
1/2 cup chopped onion
2 large tomatoes (or 2 cups canned, unsalted tomatoes)
4 cups canned kidney beans, rinsed and drained
1 cup chopped celery
1 teaspoon sugar
1 1/2 tablespoons chili powder or to taste
Water, as desired
2 tablespoons cornmeal
Jalapeno peppers, seeded and chopped, as desired

Directions

1. In a soup pot, add the ground beef and onion. Over medium heat sauté until the meat is browned and the onion is translucent. Drain well.
2. Add the tomatoes, kidney beans, celery, sugar and chili powder to the ground beef mixture. Cover and cook for 10 minutes, stirring frequently.
3. Uncover and add water to desired consistency.
4. Stir in cornmeal.
5. Cook for at least 10 minutes more to allow the flavors to blend.
6. Ladle into warmed bowls and garnish with jalapeno peppers, if desired.
7. Serve immediately.

Nutritional Analysis

(per serving)

Calories	254	Cholesterol	40 mg
Protein	20 g	Sodium	348 mg
Carbohydrate	27 g	Fiber	10 g
Total fat	8 g	Potassium	378 mg
Saturated fat	3 g	Calcium	74 mg
Monounsaturated fat	3 g

Fettuccine with Swiss Chard and Mushrooms

Dietitian's tip: Swiss chard is a leafy, cruciferous vegetable that is a good source of vitamins A and C and iron. Prepare the leaves like you'd prepare spinach leaves and the stems like asparagus.

By Mayo Clinic staff

Serves 4

Ingredients

2 tablespoons olive oil
1/2 cup chopped shallots or green onions
2 garlic cloves, sliced
8 to 10 small mushrooms, sliced
1 pound Swiss chard, trimmed of stems, washed thoroughly and chopped into 1-inch pieces
6 ounces uncooked fettuccine
1/4 cup grated Parmesan cheese
1/4 teaspoon cracked black pepper

Directions

1. In a large skillet, heat the olive oil over medium heat.
2. Add the shallots, garlic and mushrooms. Sauté the vegetables until tender, about 5 minutes.
3. Add the Swiss chard, reduce heat and cover for about 3 minutes.
4. Using tongs, turn the chard over so that uncooked leaves are on the bottom and wilted leaves are on top.
5. Cover and cook until completely wilted, about another 3 minutes.
6. Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions.
7. Drain thoroughly, reserving 1/4 cup of the pasta water.
8. Return the drained pasta to the pot.
9. Add the Swiss chard mixture and the reserved pasta water.
10. Toss to mix evenly.
11. Divide the pasta onto warmed plates.
12. Top each serving with 1 tablespoon Parmesan cheese and cracked black pepper.
13. Serve immediately.

Nutritional Analysis

(per serving)

Calories	298	Cholesterol	4 mg
Protein	11 g	Sodium	325 mg
Carbohydrate	41 g	Fiber	3 g
Total fat	10 g	Potassium	740 mg
Saturated fat	2 g	Calcium	133 mg
Monounsaturated fat	6 g

Baked Chicken and Wild Rice with Onion and Tarragon

Dietitian's tip: This chicken dish is moist and flavorful thanks to slow cooking in a covered container. The delicate sage and licorice flavor of the tarragon complements the chicken perfectly.

Serves 6

Ingredients

6 chicken breast halves
1 1/2 cups chopped celery
1 1/2 cups whole pearl onions
1 teaspoon fresh tarragon
2 cups unsalted chicken broth
1 1/2 cups dry white wine
1 package long grain and wild rice mix and seasoning packet

Directions

1. Preheat the oven to 300 F.
2. Remove skin and bones from chicken breasts and cut into 1/2- to 1-inch pieces.
3. Combine the chicken, celery, pearl onions and tarragon plus 1 cup of the unsalted chicken broth in a nonstick frying pan.
4. Cook on medium heat until the chicken and vegetables are tender, about 10 minutes.
5. Set aside to cool.
6. In a baking dish, combine the wine, remaining 1 cup chicken broth, rice and seasoning packet.
7. Let soak for 30 minutes.
8. Add the cooked chicken and vegetables to the baking dish.
9. Cover and bake for 60 minutes.
10. Check periodically and add more broth if the rice is too dry.
11. Serve immediately.

Nutritional Analysis

(per serving)

Calories	300	Cholesterol	49 mg
Protein	20 g	Sodium	300 mg
Carbohydrate	29 g	Fiber	1 g
Total fat	8 g	Potassium	390 mg
Saturated fat	3 g	Calcium	54 mg
Monounsaturated fat	3 g

 

Ambrosia with Coconut and Toasted Almonds

Dietitian's tip: This Southern classic is pretty and refreshing for dessert or as a snack. The bananas and oranges provide 45 milligrams of vitamin C — more than 75 percent of your daily needs for the vitamin.

Serves 8

Ingredients

1/2 cup slivered almonds
1/2 cup unsweetened flaked coconut
1 small pineapple
5 oranges
2 red apples, cored and diced
1 banana, halved lengthwise, peeled and sliced crosswise
2 tablespoons cream sherry
Fresh mint leaves for garnish

Directions

1. Preheat the oven to 325 F.
2. Spread the almonds on a baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes.
3. Transfer immediately to a plate to cool.
4. Add the coconut to the sheet and bake, stirring often, until lightly browned, about 10 minutes.
5. Transfer immediately to a plate to cool.
6. Cut off the crown of leaves and the base of the pineapple.
7. Stand the pineapple upright and, using a large, sharp knife, pare off the skin, cutting downward just below the surface in long, vertical strips and leaving the small brown "eyes" on the fruit.
8. Lay the pineapple on its side. Aligning the knife blade with the diagonal rows of eyes, cut a shallow furrow, following a spiral pattern around the pineapple, to remove all the eyes.
9. Cut the pineapple crosswise into slices 3/4-inch thick, and remove the core with a small, sharp knife or small cookie cutter.
10. Cut into cubes and set aside.
11. Working with 1 orange at a time, cut a thin slice off the top and the bottom, exposing the flesh.
12. Stand the orange upright and, using a sharp knife, thickly cut off the peel, following the contour of the fruit and removing all the white pith and membrane.
13. Holding the orange over a bowl, carefully cut along both sides of each section to free it from the membrane.
14. As you work, discard any seeds and let the sections fall into the bowl.
15. Repeat with the remaining oranges.
16. In a large bowl, combine the pineapple, oranges, apples, banana and sherry.
17. Toss gently to mix well.
18. Divide the fruit mixture evenly among individual bowls.
19. Sprinkle evenly with the toasted almonds and coconut and garnish with the mint.
20. Serve immediately.

Nutritional Analysis

(per serving)

Calories	146	Monounsaturated fat	1 g
Protein	2 g	Cholesterol	0 mg
Carbohydrate	26 g	Sodium	1 mg
Total fat	4 g	Fiber	4 g
Saturated fat	1 g