Menu Planner: Fettuccine with prosciutto, prunes and black pepper won't disappoint
Fettuccine with prosciutto, prunes and black peppers
Makes 4 servings
Preparation time: 15 minutes
Cooking time: 20 minutes
INGREDIENTS
8 ounces dry fettuccine
2 tablespoons extra-virgin olive oil
1/2 red onion, thinly sliced into half-rings
2 ounces prosciutto, thinly sliced
8 pitted prunes, chopped
1 teaspoon freshly ground black pepper, plus more for serving (optional)
1/2 cup grated Parmesan cheese, divided
Cook fettuccine according to directions. Drain, reserving 1 cup pasta water. Meanwhile, heat oil in large, nonstick skillet on medium. Add onion and cook, stirring frequently, until softened, about 5 minutes. Add the prosciutto and cook, stirring frequently, until crispy, about 3 minutes. Add prunes and pepper; cook, stirring frequently, until fragrant, about 2 minutes. Add 1/3 cup reserved pasta water and stir until everything is mixed well. Using tongs, transfer cooked fettuccine to skillet and toss to coat. Stir frequently until liquid is almost all absorbed, about 1 minute. Add additional 1/3 cup pasta water. Continue to stir frequently until almost all liquid is absorbed, about another minute. Add 1/4 cup cheese and mix well. Mix in 2 to 3 additional tablespoons pasta water to help incorporate the cheese and toss well. Remove from heat. Mix in remaining 1/4 cup cheese and toss well, until pasta is coated and all the liquid is absorbed. Top pasta with more black pepper, if desired. Serve immediately. (Adapted from "The Smart Mediterranean Diet Cookbook," Serena Ball, MS, RD, and Deanna Seagrave-Daly, RD, Ben Bell Books.)
Per serving: 395 calories, 15 grams protein, 12 grams fat (28% calories from fat), 3.3 grams saturated fat, 58 grams carbohydrate, 21 milligrams cholesterol, 456 milligrams sodium, 3 grams fiber.
Carb count: 4.
Ham-stuffed potatoes
Makes 8 potato halves
Preparation time: about 20 minutes
Cooking time: 45 to 55 minutes
INGREDIENTS
4 large (10 to 12 ounces each) baking potatoes
1 tablespoon butter
3 cups chopped cooked ham
1 small onion, chopped
2 cloves garlic, minced
1/2 cup reduced-fat sour cream
1/4 teaspoon coarse salt
1/4 teaspoon pepper
3/4 cup freshly grated Parmesan cheese
Chopped fresh chives for garnish
Heat oven to 350 degrees. Microwave potatoes 15 to 18 minutes on high (100% power). Wrap potatoes in white paper towels, then in a terry towel; let stand 5 minutes. When potatoes are cool enough to handle, halve them lengthwise. Scoop out pulp and place in a bowl, leaving shells intact; set shells and pulp aside. Melt butter in a medium skillet on medium-high. Add ham, onion and garlic; cook 5 minutes or until onion is softened. Meanwhile, mash potato pulp. Stir in ham mixture, sour cream, salt and pepper. Stuff shells; sprinkle with Parmesan cheese. Place potatoes in a 9-by-13-inch baking dish. Bake 25 to 30 minutes. Garnish with chives.
Per serving: 269 calories, 16 grams protein, 10 grams fat (33% calories from fat), 4.7 grams saturated fat, 30 grams carbohydrate, 46 milligrams cholesterol, 894 milligrams sodium, 2 grams fiber.
Carb count: 2.
Spinach frittata
Makes 8 wedges
Preparation time: 20 minutes
Cooking time: less than 30 minutes
INGREDIENTS
1 tablespoon olive oil
1 medium onion, sliced
8 egg whites
2 whole eggs
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 1/2 cups cooked rice
8 ounces 1% or 2% cottage cheese
1/3 cup 1% milk
1/4 cup freshly grated Parmesan cheese
1/2 teaspoon coarse salt
1/4 teaspoon nutmeg
Heat oven to 425 degrees. In a large, nonstick oven-safe skillet, heat oil on medium. Add onion and cook, covered, stirring occasionally, 8 minutes or until tender and golden brown. Meanwhile, in a large bowl, mix together egg whites, whole eggs, spinach, rice, cottage cheese, milk, Parmesan cheese, salt and nutmeg until blended. Stir egg mixture into onion in skillet and place in oven. Bake 18 to 20 minutes or until frittata is set in center. Remove from oven and cut into wedges to serve.
Per serving: 137 calories, 12 grams protein, 4 grams fat (27% calories from fat), 1.3 grams saturated fat, 13 grams carbohydrate, 50 milligrams cholesterol, 386 milligrams sodium, 1 gram fiber.
Carb count: 1.
Shrimp with tomatoes and feta
In a large, nonstick skillet, heat 2 teaspoons olive oil on medium. Add 1 medium chopped onion and cook for 5 minutes. Add 1 minced large garlic clove and cook 2 minutes. Stir in 1 (14.5-ounce) can diced tomatoes with garlic and onions with liquid, 3/4 teaspoon dried oregano and 1/2 teaspoon dried thyme; cook over medium-high 6 minutes until slightly thickened. Stir in 1 pound uncooked deveined shrimp; cook 5 minutes or until shrimp are opaque. Serve over couscous and top with crumbled reduced-fat Greek feta cheese. Serve with asparagus and a baguette.