Spaghetti with Anchovies, Garlic, and Red Pepper with Lemon-Caper Broccoli

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.

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).

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.

Serves 6

Calories 234; Fat 15g (sat 8g, mono 1g, poly 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 2g (sat 4g, mono 4g, poly 5g); Protein 16g; Carb 18g; Fiber 1g; Chol 290mg; Iron 2mg; Sodium 594mg; Calc 157mg