Recipes: Vegetarian Pasta Dinner

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the recipes

october 97

Vegetarian Pasta Dinner

Linguine with Portobello Mushrooms and Broccoli

(makes 4 servings)

1/2	pound (225 g) dried linguine
1	tablespoon (15 ml) olive oil
3	garlic cloves, minced
3/4	pound (340 g) broccoli florets, cut into bite-sized pieces
2	portobello mushrooms, 3/4 pound (340 g), cut in half and sliced thin
3	tablespoons (45 ml) dry white or red wine (you may substitute water or low-sodium canned beef broth)
2	14 1/2-ounce (822 g) no salt added canned chopped tomatoes
1/4	teaspoon (1.25 ml) crushed red pepper flakes
1/2	teaspoon (2.5 ml) salt (optional)
1/2	cup (118 ml) packaged fresh basil leaves, roughly chopped
1/2	cup (118 ml) pasta water
1/4	cup (25 g) grated Parmesan cheese

1.	Bring a large pot of lightly salted water to a boil and cook the pasta to al dente, according to package directions.
2.	Meanwhile, heat the oil in a large nonstick skillet. Add the garlic, broccoli, and mushrooms. Cook over high heat, stirring for 2 minutes, until mushrooms begin to wilt. Reduce heat to low and add the wine, tomatoes, and crushed red pepper flakes. Cook, simmering slowly for 2 minutes, stirring twice. Add the basil and stir.
3.	Drain the pasta, reserving 1/2 cup (118 ml) pasta water. Add to the sauce, increase heat and boil for 1 minute to reduce slightly.
4.	Divide the pasta between 4 plates. Top with sauce and sprinkle with the cheese. Serve immediately.

Per Serving:	365 calories (17% calories from fat), 16 g protein, 7 g total fat (2.0 g saturated fat), 61 g carbohydrate, 7 g dietary fiber, 5 mg cholesterol, 169 mg sodium
Exchanges:	3 carbohydrate (3 bread/starch), 3 vegetable, 1 fat

Mixed Greens with Orange Dressing and Walnuts

(makes 4 servings)

6	cups (1.5 l) mixed baby greens, washed and crisped
1/2	small red onion, 1 1/2 ounces (42.5 g), sliced very thin

Orange Dressing:
2	tablespoons (30 ml) fresh orange juice
1/2	teaspoon (2.5 ml) grated orange zest
1 1/2	tablespoons (22.5 ml) olive oil
1/2	teaspoon (2.5 ml) Dijon mustard
1/8	teaspoon (0.625 ml) garlic powder
	freshly ground pepper

2	teaspoons (10 ml) chopped toasted walnuts

1.	Place the greens in a salad bowl. Sprinkle with red onion.
2.	In a small mixing cup, whisk together dressing ingredients until well combined. Drizzle over the greens and toss.
3.	Divide between 4 salad plates. Sprinkle with walnuts. Serve at once.

Per Serving:	76 calories (69% calories from fat), 2 g protein, 6 g total fat (0.8 g saturated fat), 5 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 37 mg sodium
Exchanges:	1 vegetable, 1 fat

Melon with Balsamic Vinegar

(makes 4 servings)

1	6 1/2-inch (16 cm) ripe honeydew melon, peeled and sliced into 16 wedge slices
1 1/2	tablespoons (22.5 ml) aged balsamic vinegar, or to taste
1/2	tablespoon (7.5 ml) grated orange zest

1.	Arrange 4 melon slices in a fan on each of 4 dessert plates.
2.	Sprinkle with balsamic vinegar; garnish with orange zest. Serve at once.

Per Serving:	118 calories (2% calories from fat), 2 g protein, trace total fat (0.1 g saturated fat), 31 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 33 mg sodium
Exchanges:	2 carbohydrate (2 fruit)

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