Here we take basic lasagna ingredients–ricotta
cheese, pasta and tomatoes–and skip the
layering and long baking time to make a superquick
and satisfying meal for the whole family.
To cut down on prep time, look for presliced
mushrooms. For meat lovers, brown some
crumbled turkey sausage along with the onions
and garlic. Serve with: Steamed broccoli and whole-grain baguette.
High Blood Pressure
Ingredients (4 servings)
· 8 ounces whole-wheat rotini or fusilli
· 1 tablespoon extra-virgin olive oil
· 1 onion, chopped
· 3 cloves cloves garlic, sliced
· 8 ounces sliced white mushrooms (about 3 1/2 cups)
· 1/2 teaspoon salt
· 1/4 teaspoon freshly ground pepper
· 1 14-ounce can diced tomatoes with Italian herbs
· 8 cups baby spinach
· 1/2 teaspoon crushed red pepper (optional)
· 3/4 cup part-skim ricotta cheese
· Ready In
- Bring a large pot of water to a boil. Add pasta; cook until just
tender, 8 to 10 minutes or according to package directions. Drain and
transfer to a large bowl.
- Meanwhile, heat oil in a large nonstick skillet over medium heat.
Add onion and garlic and cook, stirring, until soft and beginning to
brown, about 3 minutes. Add mushrooms, salt and pepper and cook,
stirring, until the mushrooms release their liquid, 4 to 6 minutes.
- Add tomatoes, spinach and crushed red pepper (if using). Increase
heat to medium-high; cook, stirring once halfway through, until the
spinach is wilted, about 4 minutes.
- Toss the sauce with the pasta and divide among 4 bowls. Dollop
each serving with 3 tablespoons of ricotta.
Serving size: about 1 1/2 cups
Per serving: 338 calories; 9 g fat(3 g sat); 8 g fiber; 53 g carbohydrates;
18 g protein; 142 mcg folate; 14 mg cholesterol; 4 g sugars; 0 g added
sugars; 4572 IU vitamin A; 27 mg vitamin C; 231 mg calcium; 4 mg
iron; 493 mg sodium; 815 mg potassium
Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (50% dv),
Folate (25% dv), Potassium (22% dv), Calcium (21% dv), Iron (20% dv)
Carbohydrate Servings: 3 1/2