It's Friday (yay!), time to get ready for the weekend. Here are six recipes to help you through the day, including Italian Eggplant Ragoût and Strawberry-Kiwi Smoothie. Enjoy!
ONE-POT FARFALLE PRIMAVERA
This is from The Food Network, and begins, “Creamy and packed with green veggies-this one-pot pasta is super-easy to make.”
Total: 35 min; Active: 15 min; Yield: 4 servings; Level: Easy
To view this online, go to http://www.foodnetwork.com/recipes/food-network-kitchen/one-pot-farfalle-primavera.
Ingredients
2 tablespoons extra-virgin olive oil
2 cloves garlic, chopped
8 ounces farfalle pasta (bowtie; see Cook's Note)
Kosher salt
1/3 bunch asparagus (about 6 ounces), trimmed and cut into 1-inch pieces
7 ounces small broccoli florets (from 1 medium head; about 3 1/2 cups)
2/3 cup frozen peas, thawed
3 ounces cream cheese, cut into pieces, at room temperature
1/3 cup heavy cream
2 tablespoons chopped fresh basil, plus additional for serving
1/2 teaspoon grated lemon zest
Directions
Heat the olive oil in a 4-quart saucepan over medium heat. Add the garlic and cook, stirring until softened, about 1 minute. Add the pasta, 1 teaspoon salt and 3 cups water and bring to a boil over medium-high heat. Continue to cook, stirring occasionally so the pasta doesn't clump together, 4 minutes. Stir in the asparagus and broccoli and cook, stirring, until bright green and almost crisp-tender, about 3 minutes. Add the peas and cook 2 minutes longer, stirring. Reduce the heat to low and stir in the cream cheese, cream, basil, lemon zest and 1 1/2 teaspoons salt until the cream cheese is completely melted. Divide among 4 bowls. Serve with additional basil.
Cook's Note
The success of this recipe is dependent upon the specific pasta shape suggested, so we don't recommend substitutions.
ESPRESSO CREAM ROLL
Servings: 10
Source: Sweet N' Low
Find this recipe at: http://diabeticgourmet.com/recipes/html/190.shtml
Ingredients
Cake
4 eggs, separated
4 tablespoons granulated sugar, divided
1 teaspoon Sweet'N Low
2 tablespoons water
1 teaspoon vanilla extract
1/4 cup cake flour
4 tablespoons unsweetened cocoa powder, divided
3/4 teaspoon baking powder
1/8 teaspoon salt
1 teaspoon confectioner's sugar
Filling
2 teaspoons hot water
1 teaspoon instant espresso coffee
2 cups part-skim ricotta cheese
2 tablespoons lowfat vanilla yogurt
1 tablespoon unsweetened cocoa powder
3/4 teaspoon Sweet'N Low
1 tablespoon granulated sugar
Directions
Preheat oven to 325F. Spray 15-1/2 x 10-1/2-inch jelly-roll pan with nonstick cooking spray; line pan with waxed paper; spray paper with cooking spray. In small bowl with mixer at high speed, beat egg whites until soft peaks form. Gradually add 2 tablespoons sugar, continuing to beat until stiff but not dry. In large bowl, beat egg yolks, 1 teaspoon Sweet'N Low and remaining 2 tablespoons sugar until thick and lemon colored. Beat in water and vanilla.
In small bowl, stir together cake flour, 3 tablespoons cocoa, baking powder and salt; beat into egg-yolk mixture. Gently fold egg whites into egg-yolk mixture. Spread batter in pan. Bake 12 to 15 minutes or until cake springs back when touched in center. Immediately invert cake onto paper towel sprinkled with 1 tablespoon cocoa. Peel waxed paper from cake. Starting at narrow end, roll cake with towel, jelly-roll fashion. Place cake, seam-side down, on wire rack to cool completely.
Meanwhile, prepare filling: In cup, mix hot water with instant espresso coffee until completely dissolved. In large bowl with mixer at medium speed, beat ricotta cheese, yogurt, 1 tablespoon cocoa, 3/4 teaspoon Sweet'N Low, granulated sugar and coffee mixture until smooth. Cover and refrigerate until ready to use.
Unroll cake. Spread with filling, reserving 1/4 cup for garnish. Roll cake without towel. Using small strainer, sprinkle cake with confectioner's sugar. Pipe on remaining filling. Serve immediately or refrigerate.
Nutritional Information Per Serving: Calories: 121; Protein: 7 g; Fat: 5 g; Sodium: 103 mg; Cholesterol: 84 mg; Carbohydrates: 11 g; Exchanges: 1 Starch, 1 Fat
STRAWBERRY-KIWI SMOOTHIE
This recipe, as well as the next one (Banana-Blueberry-Soy Smoothie) are from “20 Super Healthy Smoothie Recipes” on the Runner’s World website. They’re originally from The Editors of Prevention.
This recipe begins, “Stay full and fight disease. This high-fiber smoothie recipe becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.”
Servings: 4
1 1/4 cups cold apple juice
1 ripe banana, sliced
1 kiwi fruit, sliced
5 frozen strawberries
1 1/2 tsp honey
Combine the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.
Nutrition Information: Calories (per serving): 87; Protein: 0.5 g; Carbs: 22 g; Fiber: 1.5 g; Sugar: 16.5 g; Total fat: 0.3 g; Saturated fat: 0 g; Sodium: 3.5 mg
BANANA-BLUEBERRY-SOY SMOOTHIE
This recipe begins, “Succulent, summer-ripe blueberries burst with flavor in this delicious smoothie. If you like, skip the sugar; the fruit makes it naturally sweet.”
Servings: 2
1 1/4 cup light soy milk
1/2 cup frozen loose-pack blueberries
1/2 frozen banana, sliced
2 tsp sugar
1 tsp pure vanilla extract
Combine 1 cup of the milk, the blueberries, banana, sugar or sweetener, and vanilla extract. Blend for 20 to 30 seconds, or until smooth. Add up to 1/4 cup more milk if a thinner smoothie is desired.
Nutrition Information: Calories: 125; Protein: 3 g; Carbs: 25 g; Fiber: 2 g; Sugar: 11 g; Total fat: 1.5 g; Saturated fat: 0.1 g; Sodium: 60 mg
UNEMPLOYED SHEPHERD’S PIE
This is from Vegetarian Times. The recipe begins, “Straying from meat replacements, Janet DeGras, second-place winner in VT's 2008 Reader Recipe Contest, re-created this typically lamb-filled classic with eggplant as the featured ingredient. ‘The density of eggplant makes it a good substitute for meat, and its creaminess goes really well with mashed potatoes,’ DeGras notes. The inside-out technique of putting the green vegetables on top of the casserole instead of inside adds color to the dish and pick up crunchiness as they bake.” Makes 8 servings.
To view this online, click here.
Ingredients
6 cups peeled, cubed potatoes
1/4 cup low-fat milk
2 Tbs. unsalted butter
1/4 cup plus 2 Tbs. olive oil, divided
1 medium onion, coarsely chopped (1 cup)
2 15-oz. cans diced organic tomatoes with liquid
2 large eggplants, peeled and chopped (1 & 1/2 lb.)
1 Tbs. Simply Organic Parsley
1 tsp. Simply Organic Basil
1 tsp. Simply Organic Garlic Flakes
1 tsp. sea salt
1/2 cup grated Parmesan cheese
1/2 cup dried breadcrumbs
2 large eggs, beaten
1 green bell pepper, sliced very thin
1 small zucchini, sliced very thin
1/8 tsp. ground black pepper, optional
Preparation
Place potatoes in large pot, cover with water, bring to a boil, and cook 10 to 15 minutes, or until soft. Drain, and mash with milk and butter. Season with salt and pepper, and set aside.
Preheat oven to 350°F. Heat 1/4 cup olive oil in Dutch oven over medium heat. Add onion, and sauté 5 minutes, or until beginning to soften. Stir in tomatoes, eggplants, parsley, basil, garlic flakes, and sea salt; season with pepper. Simmer 20 minutes, or until vegetables are soft. Remove from heat, and stir in Parmesan cheese, breadcrumbs, and eggs. Spread potato mixture over top, banking up sides a bit.
Heat remaining 2 Tbs. oil in large skillet over medium heat. Add green bell pepper and zucchini, and sauté 7 to 10 minutes, or until just tender.
Fill center of mashed potatoes with sautéed bell pepper and zucchini, and sprinkle with black pepper, if desired. Bake 20 minutes, or until heated through. (Baking will take less time if mashed potatoes are hot at time of assembly.)
Nutrition Information: Calories: 342; Carbohydrate Content: 41 g; Cholesterol Content: 65 mg; Fat Content: 16.5 g; Fiber Content: 6 g; Protein Content: 9 g; Saturated Fat Content: 4.5 g; Sodium Content: 409 mg; Sugar Content: 9 g
ITALIAN EGGPLANT RAGOUT
This is from Vegetarian Times and begins, “The meaty texture of eggplant makes it an ideal ingredient in vegetarian entrées, and its antioxidant content makes it a nutritional powerhouse. Eggplant is rich in a phenolic compound called chlorogenic acid, a potent free-radical scavenger that confers antiviral, antimicrobial, and cholesterol-lowering benefits. Prep tip: Salting the eggplant before cooking it draws out any bitter juices and helps the vegetable hold its shape when cooked.” Makes 6 servings.
To view this online, click here.
Ingredients
2 medium eggplants, halved
2 Tbs. salt
2 Tbs. olive oil
1 large onion, chopped (2 cups)
2 cloves garlic, minced (2 tsp.)
1 15-oz. can diced tomatoes, drained
1 15-oz. can chickpeas, rinsed and drained
2 Tbs. capers
1 tsp. sugar
1/4 cup chopped fresh parsley
Preparation
Scoop out center and seeds of eggplant halves. Cut eggplants into 3/4-inch dice. Toss with salt in bowl, and let stand 30 minutes. Drain, rinse well, and pat dry.
Heat olive oil in large saucepan over medium heat. Add onion, and sauté 5 minutes, or until softened. Add garlic, and cook 1 minute more, or until fragrant. Stir in tomatoes, chickpeas, and eggplants. Reduce heat to medium-low, and cook 15 minutes, or until eggplants are tender but not mushy. Stir in capers and sugar, and cook 2 minutes more. Fold in parsley, and season with black pepper.
Nutrition Information: Calories: 197; Carbohydrate Content: 33 g; Fat Content: 5.5 g; Fiber Content: 10 g; Protein Content: 6 g; Saturated Fat Content: 1 g; Sodium Content: 681 mg; Sugar Content: 8 g
