Pasta with Tomatos and Feta Cheese-Lynn's Kitchen Adventures

Here is a recipe for Pasta with Tomatos and Feta Cheese. This recipe would be delicious served hot or cold and makes a great side dish and main dish depending on your meal. Another fabulous recipe from Lynn's Kitchen Adventures, here, for you to check out.

Cowboy Spaghetti

I am a huge spaghetti fan! My problem is that I'm also a carboholic, so when I'm going for spaghetti, I usually just cook plain pasta with sauce or olive oil and garlic..easy, simple, and easy to OD on. Check out this recipe from Lynn's Kitchen Adventures for Cowboy Spaghetti; it's kind of like a spaghetti bake that could pass as the meaty and cheesy main course. Because it's so filling, it is not as easy to OD on carbs as eating plain pasta and sauce is. Check out the recipe here.

Spaghetti with Quick Meat Sauce

I think this collection of recipes from Eating Well is my most favorite. Low calorie Pasta recipes! What could be better? Foodwise, I'm honestly not sure. Here's a basic recipe for Spaghetti with Meat Sauce.


Spaghetti with Quick Meat Sauce

Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli and garlic bread. The recipe makes enough for 8 servings. If you’re serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.

8 servings, 1 cup pasta & generous 3/4 cup sauce each

Active Time: 30 minutes

Total Time: 30 minutes


INGREDIENTS
1 pound whole-wheat spaghetti
2 teaspoons extra-virgin olive oil
1 large onion, finely chopped
1 large carrot, finely chopped
1 stalk celery, finely chopped
4 cloves garlic, minced
1 tablespoon Italian seasoning
1 pound lean (90% or leaner) ground beef
1 28-ounce can crushed tomatoes
1/4 cup chopped flat-leaf parsley
1/2 teaspoon salt
1/2 cup grated Parmesan cheese


PREPARATION
Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
Meanwhile, heat oil in a large skillet over medium heat. Add onion, carrot and celery and cook, stirring occasionally, until the onion is beginning to brown, 5 to 8 minutes.
Stir in garlic and Italian seasoning; cook until fragrant, about 30 seconds. Add beef and cook, stirring and breaking up with a spoon, until no longer pink, 3 to 5 minutes. Increase heat to high. Stir in tomatoes and cook until thickened, 4 to 6 minutes. Stir in parsley and salt.
Serve the sauce over the pasta, sprinkled with cheese.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze in an airtight container for up to 3 months.
NUTRITION
Per serving: 384 calories; 9 g fat ( 3 g sat , 3 g mono ); 48 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 28 g protein; 10 g fiber; 416 mg sodium; 655 mg potassium.

Nutrition Bonus: Vitamin A (49% daily value), Zinc (34% dv), Iron (26% dv), Vitamin C (23% dv), Magnesium (21% dv), Potassium (19% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 1/2 vegetable, 2 lean meat

I could eat pasta every night and not complain. It's so comforting and there are so many ways to create a delicious meal. From Eating Well, here is a collection of pasta recipes to satisfy your carb cravings and entice your taste buds.

Creamy Garlic Pasta with Shrimp & Vegetables

From EatingWell: May/June 2010

Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

4 servings, about 2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
6 ounces whole-wheat spaghetti
12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
1 bunch asparagus, trimmed and thinly sliced
1 large red bell pepper, thinly sliced
1 cup fresh or frozen peas
3 cloves garlic, chopped
1 1/4 teaspoons kosher salt
1 1/2 cups nonfat or low-fat plain yogurt
1/4 cup chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon freshly ground pepper
1/4 cup toasted pine nuts (see Tip; optional)

PREPARATION
Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

TIPS & NOTES
Ingredient Note: Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.

NUTRITION
Per serving: 385 calories; 6 g fat ( 1 g sat , 3 g mono ); 168 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 34 g protein; 10 g fiber; 658 mg sodium; 887 mg potassium.

Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (71% dv), Folate (60% dv), Iron & Magnesium (35% dv), Calcium & Zinc (28% dv), Potassium (25% dv).

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat

From Eating Well, here is an enticing recipe for Peanut Noodles with Shredded Chicken and Vegetables. It's a neat way to make your own asian inspired meal at home with less calories.

Peanut Noodles with Shredded Chicken & Vegetables

From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market's salad bar and create your own mix.

READER'S COMMENT:

"This was amazing! I used rotisserie chicken and as most people recommended, crunchy peanut butter. I added some scallions to the veggie mix and made 1 1/2 x the sauce since we tend to like a little more. Served with extra chili sauce on...

6 servings, 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
1 pound boneless, skinless chicken breasts
1/2 cup smooth natural peanut butter
2 tablespoons reduced-sodium soy sauce
2 teaspoons minced garlic
1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
1 teaspoon minced fresh ginger
8 ounces whole-wheat spaghetti
1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

PREPARATION
Put a large pot of water on to boil for cooking pasta.
Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.
Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.

NUTRITION
Per serving: 363 calories; 12 g fat ( 2 g sat , 0 g mono ); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.

Nutrition Bonus: Selenium (58% daily value), Fiber (27% dv), Vitamin C (25% dv), Magnesium (19% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 1/2 vegetable, 3 lean meat

Pasta dishes are always instant hits; check out some unique and delicious pasta dishes from Good Housekeeping in their collection of Noodle and Pasta Recipes. Here is a recipe for Angel Hair with Shrimp and Scallops.

Asparagus and Wonton in Tarragon Cream

From Good Housekeeping

Tender asparagus, crisp snow peas, and delicate wonton skins are tossed in a luscious sauce.

Serves: 4

Total Time: 40 min
Cook Time: 20 min

Ingredients

2 tablespoon(s) butter or margarine
1 medium onion, finely chopped
1 1/2 pound(s) asparagus, trimmed and cut diagonally into 1-inch pieces
2/3 cup(s) fat-free chicken broth
1 package(s) (12 ounces) fresh or frozen (thawed) wonton-skin wrappers
1/2 cup(s) half-and-half or light cream
1 tablespoon(s) fresh tarragon leaves, chopped
1/2 teaspoon(s) salt
1/4 teaspoon(s) coarsely ground black pepper
4 ounce(s) snow peas, strings removed and each pod cut diagonally in half
Fresh tarragon sprigs for garnish

Directions
In nonstick 12-inch skillet, melt margarine or butter over medium heat. Add onion and cook 10 minutes or until tender, stirring occasionally. Add asparagus and broth; heat to boiling over medium-high heat. Reduce heat to low; cover and simmer 6 minutes or until asparagus is tender-crisp.
Meanwhile, heat large saucepot of water to boiling over high heat; add wonton wrappers, one at a time to prevent them from sticking together, and cook 2 to 3 minutes, until tender.
Add cream, tarragon, salt, and pepper to asparagus mixture; cook 2 minutes. Do not boil.
Add snow peas to pot with wonton wrappers; drain. Immediately add wonton mixture to vegetable mixture in skillet and toss well to coat. Garnish with fresh tarragon.


Nutritional Information
(per serving)
Calories 390
Total Fat 11g
Saturated Fat 3g
Cholesterol 35mg
Sodium 1,045mg
Total Carbohydrate 57g
Dietary Fiber 4g
Sugars --
Protein 13g
Calcium --

Pasta dishes are always instant hits; check out some unique and delicious pasta dishes from Good Housekeeping in their collection of Noodle and Pasta Recipes. Here is a recipe for Angel Hair with Shrimp and Scallops.

Angel Hair with Shrimp and Scallops

From Good Housekeeping

A quick midweek entrée when you want something a little special: fresh seafood and tender zucchini cooked with garlic and white wine, then tossed with a delicate pasta.

Serves: 4
Yields: 4
Total Time: 35 min
Cook Time: 15 min

Ingredients

Salt
8 ounce(s) angel-hair pasta or capellini
2 tablespoon(s) olive oil
3 small zucchini, each cut lengthwise in half, then thinly sliced crosswise
8 ounce(s) medium shrimp, shelled and deveined
8 ounce(s) sea scallops, each cut horizontally in half
1 teaspoon(s) freshly grated lemon peel
1/4 teaspoon(s) coarsely ground black pepper
3 garlic cloves, minced
1/2 cup(s) dry white wine
1 bottle(s) (8 ounces) clam juice
3/4 cup(s) (loosely packed) fresh parsley leaves, chopped

Directions

Heat large saucepot of salted water to boiling over high heat; add angel hair and cook as label directs.
Meanwhile, in nonstick 12-inch skillet, heat 1 tablespoon oil over medium-high heat until hot. Add zucchini and cook 8 to 10 minutes, until tender and golden, stirring occasionally. Transfer zucchini to large serving bowl; set aside.
In same skillet, heat remaining 1 tablespoon oil. Add shrimp, scallops, lemon peel, pepper, and 1 teaspoon salt, and cook 3 minutes or just until seafood turns opaque throughout, stirring occasionally. Add garlic and cook 1 minute, stirring. Transfer mixture to bowl with zucchini.
Add wine and clam juice to skillet; heat to boiling. Reduce heat to medium; cook 2 minutes, stirring. Pour liquid over seafood mixture.
Drain angel hair. Add angel hair and parsley to bowl with seafood mixture and toss well to coat.


Nutritional Information
(per serving)

Calories 405
Total Fat 9g
Saturated Fat 1g
Cholesterol 91mg
Sodium 955mg
Total Carbohydrate 50g
Dietary Fiber 3g
Sugars --
Protein 28g
Calcium --

For those of us cooking for just one, here are some more recipes for delicious single serving dinners. This set is from Delish's Dinner For One feature.

Linguine with Shrimp and White Wine

From Martha Stewart Living Omnimedia

Everyone needs a delicious, 20-minute pasta recipe in their repertoire, and this shrimp version is sure to become a favorite.

Serves: 1 Edit
Total Time: 20 min
Prep Time: 10 min

Ingredients

Coarse salt and ground pepper
2 ounce(s) (about a 1/2-inch-wide handful) linguine
1 tablespoon(s) cold butter, cut into pieces
1 clove(s) garlic, minced
Crushed red-pepper flakes
1/3 cup(s) dry white wine
1/4 pound(s) large shrimp, peeled and deveined
1/2 teaspoon(s) fresh lemon juice
Fresh parsley leaves, for garnish

Directions

In a large saucepan of boiling salted water, cook pasta until al dente.
Meanwhile, in a small nonstick skillet, melt half the butter over medium. Add garlic and pinch of red-pepper flakes; cook until fragrant, 1 minute. Raise heat to medium-high; add wine. Cook until reduced by 1/3, about 1 minute. Add shrimp and season with salt and pepper; cook until opaque throughout, 1 to 2 minutes. Remove skillet from heat; swirl in lemon juice and remaining butter. Add pasta and toss to combine. Serve topped with parsley.

Penne Alla Vodka-Rocco Dispirito

I love when Dr. Oz posts recipes from other chefs. Here's a recipe of Penne Alla Vodka from Rocco Dispirito.

ROCCO DISPIRITO'S PENNE ALLA VODKA

The dirty little secret about penne alla vodka is not the vodka but the hefty amount of heavy cream. Vodka is colorless, odorless and without much flavor—not really attributes of a superstar ingredient. It’s the combination of cream and tomato sauce that gives this dish its signature flavor. The traditional cream is swapped here for low-fat Greek yogurt.

ADDED TO RECIPES ON THU 12/16/2010

Ingredients

Serves 4

8 oz whole wheat penne

2 cups Rocco’s How Low Can You Go Low-Fat Marinara Sauce (recipe not shown) or storebought low-fat marinara sauce

Pinch of crushed red pepper

1 (7 oz) container 2% Greek yogurt

1 cup chopped fresh basil

Salt and freshly ground black pepper

6 tablespoons grated Parmigiano-Reggiano cheese

Directions

Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions, about 9 minutes; drain.

While the pasta is cooking, bring the marinara sauce and crushed red pepper to a simmer in a large nonstick sauté pan over medium heat. Cook the sauce, stirring it occasionally with a heat-resistant rubber spatula, until it is slightly thickened, about 5 minutes. Remove the sauté pan from the heat.

Stir about ½ cup of the marinara sauce into the yogurt until smooth (this tempers it and prevents the yogurt from curdling). Then whisk the yogurt mixture back into the marinara sauce.

In a large serving bowl, toss the sauce with the drained penne and the basil. Season with salt and pepper to taste. Sprinkle the cheese on top, and serve.

Nutrition Facts

Fat: 4.8 g

Calories: 320

Protein: 18 g

Carbohydrates: 55 g

Cholesterol: 11 mg
Fiber: 6 g

Sodium: 416 mg

Healthy Tips*

Whole-wheat pasta has a dense texture that makes it a little tougher than regular pasta. Some people like that chewiness; some don’t. If you’re in the latter category, overcook it a bit. Toward the end of the cooking time, keep testing it until it’s as tender as you like it.

From Redbook, here is a spicy spin on a go to pasta dinner with a recipe for Perciatelli all'Ameritriciana.

Perciatelli all'Amatriciana

From Redbook

A satisfying (and spicy!) pasta dinner is minutes away: use crushed red pepper flakes, white wine, and diced pancetta with crushed canned tomatoes for an easy homemade sauce.

By Frank P. Melodia

Serves: 6

Prep Time: 5 min
Cook Time: 31 min

Ingredients

• 2 tablespoon(s) extra-virgin olive oil
• 1 medium onion, finely chopped (3/4 cup)
• 4 ounce(s) diced pancetta or thick-cut bacon
• 1/4 teaspoon(s) crushed red pepper flakes, or more to taste
• 1/2 cup(s) dry white wine
• 1 can(s) (28-ounce) Italian peeled tomatoes, drained, broken into small chunks
• 1/4 teaspoon(s) kosher salt
• 1 pound(s) dried perciatelli, bucatini, or thick spaghetti
• 1/3 cup(s) freshly grated Pecorino Romano or Parmesan cheese, plus extra for serving

---

Directions

1. Bring a large pot of lightly salted water to a boil for the pasta.
2. Meanwhile, heat oil in a large, deep skillet over medium heat; add onion, pancetta, and red pepper flakes. Sauté 10 minutes or until onion and pancetta are golden.
3. Pour in wine and bring to a boil; stir in tomatoes and salt. Bring sauce to a boil, lower heat, and simmer, stirring occasionally, 20 minutes.
4. When sauce has simmered for 10 minutes, add pasta to the boiling water and cook, stirring frequently, until tender yet firm to the bite (al dente), about 10 minutes. Reserve 1/2 cup of the pasta cooking water.
5. Drain pasta; add to sauce in skillet and toss over medium heat 1 minute until pasta is well coated. Remove from heat; stir in cheese and reserved cooking water and toss well. Serve immediately with extra cheese.

Cooking for One Part Seven: Spaghetti Carbonara

Check out the past Cooking for One posts if you missed any of them. Marie Claire continues with more great ideas for cooking for one with an easy Spaghetti Carbonara recipe.

Spaghetti Carbonara

1 lb. spaghetti
8 slices bacon, cut into 1/2 inch pieces
3 eggs
3/4 cup grated parmesan cheese
1/2 cup pasta water
1/4 teaspoon black pepper

In a large pot of salted boiling water, cook spaghetti until al dente, about 8-9 minutes. Drain and reserve 1/2 cup of pasta water.

In a large sauté pan, cook bacon until crisp. Transfer to a paper towel-lined plate to drain. Drain grease from pan.

In a bowl, whisk eggs, parmesan, pasta water, and pepper. Place pasta in large sauté pan over medium-low heat. Quickly stir in egg mixture and reserved bacon and toss to coat. Remove from heat and serve immediately.

Chicken Parm and Pasta

From Self's November 2008 feature of Eat Healthy All Week, here is a recipe for the classic Italian craving, Chicken Parm and Pasta

Chicken Parmigiana with Pasta

Serves 1

INGREDIENTS

• 1 egg white
• 1 boneless, skinless chicken breast (about 6 oz.)
• 1/4 teaspoon salt
• 1/4 cup whole-grain seasoned breadcrumbs
• Vegetable oil cooking spray
• 1 teaspoon extra light olive oil, divided
• 2 tablespoons grated part-skim mozzarella
• 1 cup canned diced tomatoes (with juices)
• 2 tablespoons chopped onion
• 1 clove garlic
• 1 teaspoon grated reduced-fat Parmesan
• 1 teaspoon freshly ground black pepper
• 1 teaspoon tomato paste
• 2 basil leaves
• 1 oz cooked whole-grain angel-hair pasta (left over from Sunday's dinner)
• 1 cup steamed broccoli

PREPARATION

1. For the chicken

   Heat oven to 400°. Place egg white in a shallow bowl. Sprinkle chicken with salt. Spread breadcrumbs on a sheet of wax paper or foil. Dip chicken in egg, then breadcrumbs. Coat a small ovensafe skillet with cooking spray. Heat 1/2 tsp oil over medium-high heat. Cook chicken on one side until breadcrumbs begin to brown, 4 to 5 minutes. Turn and cook 2 to 3 minutes more. Transfer skillet to oven; bake chicken 8 to 10 minutes. Remove. Sprinkle chicken with mozzarella and bake until cheese melts and chicken is cooked through, 1 minute more.

2. For the sauce

   To make sauce, blend tomatoes, onion, garlic, Parmesan and pepper in a food processor or blender until smooth. Heat a small saucepan over medium heat and add remaining 1/2 tsp oil. Cook tomato paste, stirring constantly, until paste browns, 3 to 4 minutes. Add tomato mixture and basil. Cook until sauce becomes smoother, 4 to 5 minutes. Stir in pasta; serve with chicken and broccoli.

The skinny

521 calories per serving, 10.7 g fat (3.3 g saturated), 47.5 g carbs, 10.5 g fiber, 58 g protein

The Only 20 Things You'll Ever Need To Know How to Cook...Part 3

We continue with Glamour's twenty recipes with a recipe for 3 Ingredient Pasta Sauce and Basic Guacamole

If you missed part one, check out this post
For part two, check out this post

3-ingredient pasta sauce

Pour contents of a 28-oz. can of whole peeled tomatoes into a large skillet. Squish tomatoes with your fingers, discarding any stems. Add half a stick of butter and a medium onion, peeled and halved (place cut sides down). Bring mixture to a simmer (no lid!); lower heat and stir occasionally until sauce thickens, 30 to 45 minutes. Discard onion and use sauce immediately, or store in the fridge for up to 5 days. Makes 5 cups.

Basic guacamole

• 2 ripe avocados
• Juice of 1 lime
• 1/4 cup finely chopped red or Vidalia onion
• 1 jalapeño, seeded and finely chopped, optional
• 1/4 cup chopped cilantro, optional
• Salt to taste
• Tortilla chips, for serving

Scoop avocados from shell. Cover with lime juice and mash (a potato masher works great). Stir in onion, jalapeño and cilantro; season with salt to taste. Eat immediately, or cover with plastic wrap placed directly on surface of the guacamole so it doesn't discolor. Makes about 2 cups.

Shmancy Spaghetti Dinner

This is a spaghetti dish that you can make that will make any Italian restaurant jealous. I found this from Self. It's a fresh, healthy pasta dish that was featured in their Eat Healthy All Week segment for November 2008.

Shrimp Scampi With Pasta, Spinach, Cherry Tomatoes and Olives

Serves 1

INGREDIENTS

• 2 oz whole-grain angel-hair pasta (of an 8 oz. box)
• 2 teaspoons extra light olive oil
• 3/4 pound medium shrimp, shelled (tails intact)
• 1/2 teaspoon salt
• 1 tablespoon finely chopped black olives
• 1 tablespoon finely chopped parsley
• 1 clove garlic, finely chopped
• 1 cup fresh baby spinach
• 4 cherry tomatoes, halved
• 1/4 cup low-sodium chicken broth
• 2 tablespoons white wine
• 2 tablespoons lemon juice
• 1 tablespoon reduced-fat grated Parmesan

PREPARATION

1. For pasta

   Cook pasta 1 minute less than directed on package; set aside.

2. For shrimp

   Heat oil in a medium skillet over medium-high heat. Sprinkle shrimp with salt. Cook shrimp until pink, 5 to 6 minutes; transfer to a plate.

3. For vegetables

   Reduce heat to medium; add olives, parsley and garlic. Cook until garlic becomes fragrant but does not brown, 1 to 2 minutes. Add spinach, tomatoes, broth, wine and lemon juice. Cover and cook until tomatoes soften, 2 to 3 minutes. Stir in half of shrimp and half of pasta; sprinkle with Parmesan. Serve. (Place remaining cooked shrimp and remaining cooked pasta in separate resealable bags and refrigerate until Monday's lunch and dinner, respectively.)

The skinny

468 calories per serving, 15.8 g fat (2.9 g saturated), 35.6 g carbs, 2.6 g fiber, 42.7 g protein

Excerpt from Self

Cook once, eat healthy all week

Want slimming, mouthwatering meals in a snap? Easy! With this speedy plan, you can whip up five tasty homemade entrées in no time. Each dish comes with freeze-and-reheat instructions so you can relax and dine well every night of the workweek. There is such a thing as nutritious, delicious fast food!

By Wendy Giman

From the October 2009 Issue

Day 1: Adobo Glazed Mini Turkey Loaves
Day 2: Vegetables and Chick Pea Ragout
Day 3: Spicy Thai Soup with Lime Shrimp
Day 4:Cheesy Shrimp Enchilada Bake
Day 5: Sweet Potato Shepherd's Pie

Adobo-Glazed Mini Turkey Loaves

(7 loaves, 2 per serving, 3 for shepherd's pie)

Ingredients:

Loaves:

• 1 slice light wheat bread, cut into 1/2-inch pieces
• 1/4 cup unsweetened almond milk
• 1/2 pound ground turkey (dark meat)
• 1/2 pound ground turkey breast
• 1/2 cup Onion and Garlic Mix
• 1/2 cup Broccoli and and Red Bell Pepper Mix
• 1/2 cup frozen peas
• 2 egg whites
• 4 1/2 teaspoons tomato paste
• 4 1/2 teaspoons Worcestershire sauce
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon dry mustard
• 1/2 teaspoon chili powder

Glaze:

• 3 tablespoons tomato paste
• 2 tablespoons adobo sauce
• 1 teaspoon honey
• 3 tablespoons low-sodium chicken broth
• Juice of 1/2 lime
• 1/4 teaspoon salt

Preparation:

Heat oven to 350&Deg;F.

Loaves
Soak bread and milk in a bowl for 10 minutes. Combine remaining loaf ingredients in another bowl; add bread and milk; mix well. Scoop 1/3 cup of mixture into each of 7 nonstick muffin tin cups. Bake 10 minutes.

Quick tip:
While loaves bake, prepare glaze by combining all glaze ingredients in a bowl; also make sauce for enchilada bake.While loaves bake, prepare glaze by combining all glaze ingredients in a bowl; also make sauce for enchilada bake .

Spread 1 tablespoon glaze on each loaf. Continue to bake until internal temperature reaches 160°F, 15 to 20 minutes more.

Quick tip:
While baking, begin ragout and Thai soup .

Remove loaves from oven; let cool. Set aside 3 loaves for the shepherd's pie. If not serving immediately, cover remaining loaves and freeze. To reheat Microwave on high 3 minutes or bake at 375°F for 30 minutes.

_______________________________________________________________

Vegetable and Chickpea Ragout

(2 Servings)

Ingredients:

• 1 can (14.5 ounces) diced tomatoes
• 1 cup canned chickpeas, rinsed and drained
• 1/2 cup Onion and Garlic Mix
• 1/2 cup Broccoli and Red Bell Pepper Mix
• 1/2 teaspoon salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon black pepper
• 1/8 teaspoon red pepper flakes
• 4 artichoke hearts in water, drained and quartered
• 1/2 cup frozen peas
• 1/4 cup sliced black olives
• 1/2 cup whole-wheat penne, cooked
• 1/4 cup chopped fresh basil

Preparation:

Simmer tomatoes, chickpeas, Onion and Garlic Mix, Broccoli and Red Bell Pepper Mix, salt, oregano, pepper, pepper flakes and ½ cup water in a medium pot until liquid reduces by half, about 20 minutes. Add artichokes, peas and olives; cook 10 minutes more.

Quick tip:
While cooking, make the filling for the shepherd’s pie. If not eating immediately, pour into an airtight container and freeze. Otherwise, toss with penne and basil and serve.

To reheat:
Microwave on high 2 minutes; stir; microwave 2 minutes more. Mix with penne and basil.

_______________________________________________________________

Spicy Thai Soup with Lime Shrimp

(2 Servings)

Ingredients:

• 1 1/4 cups Mashed Sweet Potatoes
• 1 cup Onion and Garlic Mix
• 1 1/2 cups low-sodium chicken broth
• 1 teaspoon green curry paste
• 1/2 teaspoon ground ginger
• 1 cup Lime Shrimp
• 1 cup frozen peas
• Juice of 2 limes, divided
• Slices from 1/2 lime

Preparation:

Blend Mashed Sweet Potatoes , and broth in a blender until smooth; pour into a medium pot over low heat. Whisk in curry paste and ginger. Cook 10 minutes.

Quick tip:
While cooking, arrange the enchilada bake and prepare the topping for the shepherd's pie.

Turn heat to medium. Add Lime Shrimp and peas; stir frequently until shrimp are cooked through, about 5 minutes. Remove from heat; add lime juice (from 1 1/2 limes). If not eating immediately, pour into an airtight container and freeze. Otherwise, serve, garnished with lime slices.

To reheat:
Microwave on high 4 to 5 minutes, stirring halfway through. Stir in juice of 1/2 lime.

_________________________________________________________________

Cheesy Shrimp Enchilada Bake

(2 servings)

Ingredients:
Sauce:

• 1 can (14.5 ounces) diced tomatoes
• 1/2 cup Onion and Garlic Mix
• 4 chipotle chiles, finely diced
• 1/4 teaspoon salt

Enchiladas:

• 3 corn tortillas, halved
• 3/4 cup Broccoli and Red Bell Pepper Mix
• 1 cup Lime Shrimp
• 1 cup 75% shredded fat-free cheddar (4 ounces)

Preparation:

Heat oven to 375°F.

Sauce:
Combine all sauce ingredients in a bowl.

Enchiladas:
Pour 3/4 cup sauce into the bottom of a 10" baking dish. Press both sides of tortillas into sauce, then place 3 tortilla halves on top of sauce. Add half of Broccoli and Red Bell Pepper Mix, half of Lime Shrimp and half of cheese. Layer on remaining 3 tortilla halves, Broccoli and Red Bell Pepper Mix and Lime Shrimp. Pour remaining 1 1/4 cups sauce and cheese over shrimp. If not eating immediately, cover tightly and freeze. Otherwise, bake 20 minutes, covered with foil. Remove foil; bake until cheese bubbles, 10 minutes more.

To reheat:
Bake, covered with foil, at 400°F for 25 minutes. Remove foil; bake until cheese bubbles, 5 minutes more.

________________________________________________________________

Sweet Potato Shepherd's Pie

(2 servings)

Ingredients:
Filling:

• 3 Adobo-Glazed Mini Turkey Loaves , mashed
• 1 cup Broccoli and Red Bell Pepper Mix
• 1 chipotle chile, diced
• 1 tablespoon adobo sauce
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Topping:

• 1 1/2 cups Mashed Sweet Potatoes
• 1/4 cup Onion and Garlic Mix
• 1 teaspoon light butter
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup chives, coarsely chopped

Preparation:

Filling:
Combine all filling ingredients in a bowl; mix well. Spread into a 10" pie plate.

Topping:
Combine all topping ingredients except chives in a bowl. Spread on top of filling. If not serving immediately, cover and freeze. Or bake at 400° until top browns, about 20 minutes. Garnish with chives.

To reheat:
Microwave on high for 4 minutes or bake at 400°F for 25 minutes. Garnish with chives.