Pasta e Fagioli
2 tablespoons olive oil
4 to 6 cloves garlic, pressed
1 large onion, chopped
2 medium carrots, diced
3 stalks celery, chopped
1 green or red bell pepper, chopped
1 medium zucchini, chopped (regular green or golden zucchini)
1/4 cup chopped fresh parsley
1 tablespoon fresh oregano, minced (or 1 teaspoon dried)
2 tablespoons fresh basil, minced (or 1 teaspoon dried)
1/4 teaspoon dried summer savory
1 bay leaf
1 1/2 cups to 2 cups cooked cannellini beans, rinsed and drained
3 cups chopped, peeled tomatoes (plum tomatoes are best)
1/2 cup dry white wine
1 teaspoon salt
1/2 pound penne pasta
Parsley, for garnish
Heat oil in a large, deep skillet over medium heat. Add the garlic, onions, carrots and celery. Saute for 3 to 4 minutes. Add the bell pepper and zucchini. Continue to saute 2 to 3 minutes longer. Toss in the herbs and stir to distribute well. Gently stir in the beans, tomatoes, wine and salt. Bring to a boil, reduce heat to medium-low and allow to simmer for 20 minutes. While beans and vegetables are cooking, put on a large pot of water and cook the pasta until just tender but still firm. Drain well. Toss pasta and vegetables together, and season with plenty of black pepper. Mound on a large, deep platter. Garnish with chopped parsley. Serve immediately. Serves 6 to 8.
Nutrition information (for one serving, 6 servings per recipe): 234 calories, 36 grams carbohydrates, 8 grams protein, 0 milligrams cholesterol, 4.8 grams total fat (less than 1 gram saturated fat), 396 milligrams sodium.
Source: "Rolling Prairie Cookbook," Nancy O'Connor, Spring Wheat Nutrition Education Services, 1998.
Spinach Salad with Warm Vinaigrette
1 pound fresh spinach leaves
1/2 cup red onion, cut in slivers
Combination of red cherry tomatoes and small, yellow plum tomatoes -- 1 pint total
1 cup Feta cheese, cut into 1/2-inch cubes
4 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1/4 teaspoon salt
Freshly ground black pepper
1 1/2 cups plain croutons
Rinse spinach thoroughly. Trim off thick or tough stems. Spin or pat dry. If leaves are small, leave whole. Tear larger leaves in half. Place spinach in salad bowl or on a very large platter. Scatter red onions, tomatoes and Feta cheese cubes on top. Whisk together the dressing ingredients in a small saucepan, and heat over medium heat until just hot. Drizzle hot dressing evenly over the salad. Grind on black pepper, top with croutons and serve immediately. Serves 8.
Nutrition information (For one serving, 8 servings per recipe): 187 calories, 9 grams carbohydrates, 6 grams protein, 26 milligrams cholesterol, 13.3 grams total fat (5.8 grams saturated fat), 528 milligrams sodium.
Source: Rolling Prairie Cookbook, Nancy O'Connor.
Fettucine with Parsley and Sun-Dried Tomatoes
1 pound fettucini pasta (uncooked)
6 tablespoons olive oil
6 garlic cloves, finely minced
1/2 cup sun-dried tomatoes, soaked in boiling water, drained and cut in slivers
1/2 cup minced parsley
3/4 tablespoon salt
Freshly ground black pepper
Freshly grated Parmesan cheese (optional)
Bring a large pot of water to a boil, and cook the pasta while you prepare the sauce. Heat oil in a small skillet over medium heat. Add garlic, and saute for 3 to 5 minutes. Add tomato slivers to the olive oil and garlic. Continue to simmer for several minutes longer. Drain pasta. Return to cooking pot. Pour hot olive oil mixture over cooked pasta. Add the parsley, salt and plenty of black pepper. Toss until well combined. Serve immediately. Top with Parmesan cheese, if desired.
Nutrition information (For one serving, 8 servings per recipe): 249 calories, 33 grams carbohydrates, 5 grams protein, 0 milligrams cholesterol, 9.9 grams total fat (1.4 grams saturated fat), 208 milligrams sodium.
Source: "Rolling Prairie Cookbook," Nancy O'Connor.