Makes 4 servings
Fast and Filling Broccoli
Walnut Pasta
Preparation time: 20 minutes
Cook time: 20 minutes
Nutrition Goldmine: The walnuts in this dish add wonderful taste and are an excellent source of Omega-3 fatty acids.
| 2 c. |
broccoli florets, bite size |
| 1 Tbsp. |
olive oil |
| ½ |
small onion, finely chopped |
| 2 |
cloves garlic, minced |
| ½ c. |
chicken or vegetable broth, low-sodium |
| ½ tsp. |
tarragon |
| ½ c. |
chopped walnuts |
| 8 oz. |
fusilli, bow pasta, or other small pasta |
| 4 oz. |
goat cheese, crumbled |
| salt and pepper to taste |
- Heat water for pasta and cook according to directions.
- Chop broccoli and microwave for two minutes. Run under cool water and set aside.
- Sauté onion and garlic in olive oil until translucent, 3-5 minutes. Add broccoli, tarragon, broth, walnuts, salt, and pepper.
- Stir and cover over low heat for 5 minutes or until tender.
- Add cooked pasta to the broccoli mixture and heat thoroughly.
- Toss with cheese and serve.
Per 1 cup serving: 302 calories, 14 gm protein, 21 gm carbohydrate, 19 gm fat, 5 gm sat, 6 mg mono, 32 mg cholesterol, 3 gm fiber, 217 mg sodium
| The seasoned cook knows that 8 ounces diced cooked chicken breast or medium sized cooked shrimp may be substituted for the cheese. Then, Parmesan cheese would be used as a garnish only. This versatile dish can be served as a hot entrée or as a side dish. |
Mandarin Orange and Lettuce Salad
Preparation time: 10 minutes
Nutrition Goldmine: Dark green romaine lettuce provides a great source of Vitamin A.
| 4 c. |
romaine lettuce |
| 1 c. |
mandarin oranges |
| 3 |
green onions, diced |
-
Toss lettuce, oranges, and green onions.
-
Add vinaigrette dressing, toss and serve.
Vinaigrette Dressing
| 1 Tbsp. |
olive oil |
| 2 Tbsp. |
balsamic vinegar |
| ¼ tsp. |
dried basil |
| ¼ tsp. |
dried oregano |
| ½ tsp. |
dried thyme |
| ⅛ tsp. |
black pepper |
| ¼ tsp. |
Dijon mustard |
-
Shake all ingredients in a jar.
Per serving with dressing: 80 calories, 1 gm protein, 11 gm carbohydrate, 4 gm fat, 0 gm sat, 2 gm mono, 0 mg cholesterol, 2 gm fiber
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