clock menu more-arrow no yes

Filed under:

Menu planner: Go meatless with spicy linguine with garlic and oil

Thinking ahead to your next few meals? Here are some main dishes and sides to try.

Spicy linguine with garlic and oil.
Spicy linguine with garlic and oil.
Linda Xiao

Spicy linguine with garlic and oil

Makes 6 servings

Preparation time: 15 minutes

Cooking time: less than 10 minutes, plus pasta

INGREDIENTS

1 3/4 teaspoons coarse salt, divided

16 ounces linguine or spaghetti

1/4 cup extra-virgin olive oil

5 cloves garlic, minced

1/2 teaspoon crushed red pepper

1/2 cup chopped parsley

1/4 cup grated Parmesan cheese

1/4 teaspoon black pepper

Bring a large pot of water to a boil on medium high; add 1 1/4 teaspoons salt. Cook pasta according to package directions. Drain, reserving about 1/2 cup water. Return pasta with a few tablespoons of the water back to the pot. In a large skillet on medium, heat oil. Add garlic and crushed red pepper; cook, stirring frequently so as not to burn, 2 minutes. Add 1/4 cup of pasta water to skillet; cook, stirring 2 minutes to make a loose sauce. Add cooked pasta to skillet; mix together with tongs. Heat 1 minute. Remove from stove and add parsley, cheese and remaining 1/4 teaspoon salt and black pepper. Mix together one last time and serve.

Per serving: 381 calories, 11 grams protein, 11 grams fat (27% calories from fat), 2 grams saturated fat, 58 grams carbohydrate, 3 milligrams cholesterol, 380 milligrams sodium, 2 grams fiber.

Carb count: 4.

Turkey-couscous meatloaves

Makes 6 loaves

Preparation time: 15 minutes

Cooking time: about 30 to 35 minutes

INGREDIENTS

3/4 cup unsalted chicken broth

1/2 cup whole-wheat couscous

1 medium coarsely grated zucchini

1/2 cup finely chopped red onion

4 teaspoons rubbed (crumbled) sage

1/2 teaspoon coarse salt

1/2 teaspoon freshly ground pepper

1 1/4 to 1 1/2 pounds ground turkey breast

1 egg

1/4 cup light brown sugar

2 tablespoons Dijon mustard

2 teaspoons tomato paste

3 slices lower-sodium bacon, halved

Heat oven to 400 degrees. Boil broth; stir in couscous, cover and remove from heat. Let stand 5 minutes. Transfer couscous to a large bowl, fluff with fork. Stir in zucchini, onion, sage, salt and pepper. Add turkey and egg and mix to combine. Shape into 6 loaves, each about 1 1/2 inches thick. Place on a rimmed baking sheet lined with nonstick foil. In a small bowl, mix sugar, mustard and tomato paste until blended and smooth; brush most of mixture over loaves. Lay a bacon piece diagonally over each loaf. Brush bacon with remaining mustard mixture. Bake 30 to 35 minutes or until loaves’ internal temperature reaches 165 degrees. If desired, broil 1 minute to crisp bacon.

Note: I used a box shredder for the zucchini.

Per loaf: 262 calories, 29 grams protein, 4 grams fat (13% calories from fat), 1.2 grams saturated fat, 28 grams carbohydrate, 92 milligrams cholesterol, 381 milligrams sodium, 4 grams fiber.

Carb count: 2.

Honey-ginger grilled salmon

Makes 4 servings

Preparation time: 10 minutes; marinating time: 15 minutes to 1 hour

Cooking time: 12 to 18 minutes

INGREDIENTS

1/3 cup fresh orange juice

1/3 cup less-sodium soy sauce

1/4 cup honey

1 teaspoon ground ginger

1 teaspoon garlic powder

1 green onion, chopped

1 1/2 pounds salmon fillets

In a resealable plastic bag, combine juice, soy sauce, honey, ginger, garlic powder and onion. Add salmon; turn to coat. Refrigerate 15 minutes to 1 hour. Discard marinade, pat salmon dry with paper towels. Grill on medium-high 6 to 8 minutes per side or bake at 425 degrees for 15 to 18 minutes.

Per serving: 230 calories, 36 grams protein, 8 grams fat (31% calories from fat), 1.4 grams saturated fat, 1 gram carbohydrate, 80 milligrams cholesterol, 490 milligrams sodium, no fiber.

Carb count: 0.

Apple-cinnamon pockets

Heat oven to 425 degrees. Unroll 1 (15-ounce) package of 2 refrigerated piecrusts (on wax paper for easy cleanup) according to package directions. Cut each crust into fourths. Divide 2 (12-ounce) packages frozen cinnamon-spiced apples (defrosted) into eight portions and place in center of each crust; sprinkle with additional cinnamon if desired. Pull corners over apples, pinching to seal. Brush bundles evenly with lightly beaten egg white; place on a baking sheet and sprinkle with sugar. Bake 18 to 20 minutes or until golden. Serve warm.

Turkey Cuban sandwiches

Spread 8 slices Italian bread with Dijon mustard. Top each of 4 slices bread with 1 slice reduced-fat Swiss cheese, thin slices of ham, deli-sliced turkey, another slice of cheese and slices of dill pickle. Top with second slice of bread. Coat bread with cooking spray, place in a hot nonstick skillet, press down with a spatula and cook until golden brown. Turn and repeat browning.

Chicken rice bake

Heat oven to 350 degrees. Mix together 2 cups uncooked jasmine rice, 1 (14-ounce) can unsalted chicken broth, 3/4 cup buttermilk, 1/2 cup dry white wine or additional chicken broth, 8 ounces sliced fresh mushrooms and 1/4 teaspoon coarse salt. Spoon mixture into a 9-by-13-inch baking dish coated with cooking spray. Place 3 1/2 pounds bone-in skinless chicken breasts and thighs in dish. Sprinkle chicken with paprika. Cover with nonstick foil; bake 1 1/2 hours or until internal temperature of thighs reaches 165 degrees. Garnish with chopped fresh parsley, if desired.