Photo: Jason Varney; Styling: Lindsey Lower
Anchovies break down, or "melt," into the warm olive oil, adding savory depth to this simple pasta toss. For a vegetarian dish, substitute 3 tablespoons chopped kalamata olives for the anchovies. If you boil too much pasta tonight, set some aside before tossing with the olive oil mixture. Reheat on another night by dunking the cold noodles in boiling water for 30 seconds before tossing with your sauce.
Serves 4 (serving size: about 1 cup pasta, 1 cup broccoli, and 1 tablespoon shallot mixture)
1. Bring a large saucepan of water to a boil. Add broccoli; cook 3 minutes or until crisp-tender. Remove broccoli from pan with a slotted spoon; set aside. Return water to a boil. Add pasta to pan; cook according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1/2 cup cooking liquid.
2. Place 1/4 cup oil, garlic, and anchovies in a large skillet. Heat over medium heat for 3 minutes or until garlic is golden brown and anchovies have melted into the oil, stirring occasionally. Add crushed red pepper to pan; cook 30 seconds, stirring constantly. Carefully add reserved 1/2 cup cooking liquid to pan. Add pasta to pan; toss to coat. Stir in parsley, 1 1/2 teaspoons juice, 3/4 teaspoon salt, and 2 ounces Parmesan cheese (about 1/2 cup). Reserve 4 cups pasta mixture. Divide remaining 4 cups pasta mixture among 4 plates; sprinkle evenly with remaining 1 ounce Parmesan cheese (about 1/4 cup).
3. Combine remaining 1 tablespoon oil, remaining 1 tablespoon juice, remaining 1/4 teaspoon salt, shallots, capers, and black pepper in a small bowl, stirring with a whisk. Drizzle oil mixture over broccoli florets. Serve with pasta mixture.
Italian Wedding Soup: Shape 12 ounces bulk hot Italian sausage into 42 meatballs. Heat 1 tablespoon oil in a large Dutch oven over medium-high heat. Add meatballs; cook 2 minutes on each side. Remove meatballs from pan. Add 3/4 cup chopped onion, 3/4 cup chopped carrot, and 2 minced garlic cloves to pan; sauté 4 minutes. Add 3 cups unsalted chicken stock and 2 cups water; bring to a simmer. Add meatballs; cook 2 minutes. Stir in 5 cups spinach, 1 1/2 cups chopped pasta mixture, 1/4 cup chopped fresh dill, 2 teaspoons lemon juice, 1/2 teaspoon kosher salt, and 1/2 teaspoon pepper; cook 2 minutes. Place 1 1/3 cups soup in each of 6 bowls; top each serving with 2 teaspoons grated Parmesan cheese.
Calories 234; Fat 15g (sat 3.8g, mono 7.1g, poly 1.7g); Protein 14g; Carb 11g; Fiber 2g; Chol 44mg; Iron 2mg; Sodium 634mg; Calc 81mg
Tomato-Basil Spaghetti Frittata: Heat 1 1/2 teaspoons olive oil in a medium nonstick skillet over medium heat. Spread 2 1/2 cups pasta mixture in pan; cook 3 minutes. Combine 1/3 cup sliced green onions, 1/3 cup 2% reduced-fat milk, 2 tablespoons chopped fresh basil, 1/2 teaspoon kosher salt, 1/4 teaspoon pepper, 6 large eggs, and 1 1/3 ounces shredded whole-milk mozzarella cheese (about 1/3 cup) in a large bowl. Add egg mixture to pan. Reduce heat to medium-low; cover and cook 8 minutes or until set. Combine 3/4 cup quartered cherry tomatoes, 1 tablespoon sliced basil, 1 tablespoon olive oil, 1/2 teaspoon white wine vinegar, and 1/8 teaspoon kosher salt in a bowl. Cut frittata into 4 wedges; top with tomato mixture.
Serves 4 (serving size: 1 wedge and about 3 tablespoons tomato mixture)
Calories 302; FAT 18.2g (sat 5.4g, mono 9.4g, poly 2.5g); Protein 16g; Carb 18g; Fiber 1g; Chol 290mg; Iron 2mg; Sodium 594mg; Calc 157mg