Vegetable pastas fill the plate during Lent
When I was growing up and Lent rolled around, I wasn’t
disappointed by not getting to eat meat on Fridays. In fact, I
looked forward to the season as an excuse to eat grilled cheese
sandwiches, cheese ravioli and cheese pizza. Back then my palette
wasn’t that adventurous and in my child’s view no meat equated to
lots of cheese since I didn’t like fish.
Vegetable pastas fill the plate during Lent
When I was growing up and Lent rolled around, I wasn’t disappointed by not getting to eat meat on Fridays. In fact, I looked forward to the season as an excuse to eat grilled cheese sandwiches, cheese ravioli and cheese pizza. Back then my palette wasn’t that adventurous and in my child’s view no meat equated to lots of cheese since I didn’t like fish.
While I still don’t eat fish, a staple for those who follow the Catholic tradition of giving up meat on Ash Wednesday and Fridays for the six weeks leading up to Easter, I have diversified the offerings during the season.
Now no meat means swapping it out for lots of vegetables. I still will go for the occasional grilled cheese sandwich – made with Colby jack cheese and slices of red tomato – but more often I will choose a pasta with a homemade sauce that packs in the flavor. The pasta primavera recipe below originally called for chicken broth, but the recipe can be made vegetarian by simply using vegetable broth instead. The meal has lots of vegetables, and a low-fat cream sauce made with milk and flour. The pasta puttanesca sauce packs in a lot of flavor with just a few ingredients. The garlic, parsley, olives and capers give it plenty of taste, while the arugula adds in some healthy greens.
The recipes don’t require too much prep work or cooking time, so they are perfect for a weeknight meal that requires no meat.
Pasta puttanesca
Recipe by Ellie Krieger
8 oz. whole-wheat thin spaghetti, vermicelli or angel hair
1 tbsp. extra-virgin olive oil
2 cloves garlic, minced
1/3 c. chopped flat-leaf parsley
1/4 c. pitted chopped Spanish or Greek olives
2 tbsp. capers
1 tsp. anchovy paste
1 tbsp. fresh oregano leaves or 1 teaspoon dried
1/8 tsp. crushed red pepper flakes
1 (14-oz.) can diced tomatoes, preferably “no salt added”
3/4 c. chopped fresh arugula
1/4 c. grated Parmesan
Bring a large pot of water to a boil, add pasta and cook it according to the directions on the package.
While the pasta is cooking, heat the oil in a large skillet over a medium flame. Add the garlic and saute until fragrant, about 1 minute. Add the parsley, olives, capers, anchovy paste, oregano and crushed red pepper to the skillet, and saute for 2 minutes more. Add the tomatoes and simmer for about 5 minutes. Stir in the arugula and simmer for 1 minute more, until the greens wilt slightly.
When the pasta is done, drain it and add it to the skillet, tossing it with the sauce to combine. Top with grated cheese
Calories 283; Total Fat 6 g; (Sat Fat 2 g) ; Protein 12 g; Carb 47 g; Fiber 8 g
Pasta primavera
Recipe by Ellie Krieger
1 tbsp. olive oil
3 cloves minced garlic
1 red bell pepper, cleaned, seeded and cut into strips (6 ounces)
1/2 lb. thin asparagus, trimmed and cut into 2-inch pieces
1 c. sliced button mushrooms (4 ounces)
1 c. grape or cherry tomatoes, sliced in 1/2 (6 ounces)
1 c. low-sodium vegetable broth
1/2 c. 1 percent milk
1 tbsp. all-purpose flour, dissolved in 3 tablespoons water
1/2 tsp. salt
1/2 tsp. ground black pepper
1 large carrot (6 ounces) peeled and sliced into strips with a peeler (about 2 cups carrot ribbons)
3/4 lb. whole-wheat linguine
1/2 c. (1 1/2 ounces) grated Parmesan
2 tbsp. chopped parsley leaves
1/4 c. shredded basil leaves
Heat the oil in a large saute pan over medium-high heat. Cook garlic until soft, about 1 minute. Add peppers and cook until they begin to soften, about 3 minutes. Add mushrooms, asparagus and tomatoes and cook until softened, an additional 5 minutes. Stir in flour and cook for 1 minute more. Add chicken stock, milk, salt and pepper and bring to a boil; reduce to a simmer and cook until liquid has thickened slightly, about 5 minutes. Stir in carrot strips.
Meanwhile, cook pasta according to package directions; drain, reserving 1/2 cup pasta water. Toss pasta with vegetables and sauce. Add pasta water, if necessary, to loosen mixture. Serve garnished with Parmesan, parsley and basil.
Per Serving: Serving Size, 2 cups pasta plus 2 tablespoons cheese, plus parsley and basil Calories 480; Total Fat 11 g; (Sat Fat 3 g, Mono Fat 3 g, Poly Fat 0.5 g) ; Protein 22 g; Carb 76 g; Fiber 10 g; Cholesterol 10 mg; Sodium 610 mg
