Ingredient: Olive Oil

Whole Wheat Pasta with Sausage, Beans and Kale

DIGITAL CAMERAWe all love pasta. It’s versatile, quick to prepare and cheap. It’s also  “carb heavy” which makes it a bit of a double edged sword for many of us. As with everything in a healthy diet, moderation is the key here and if the choice of pasta can be a little healthier, I’m all for it. This recipe uses Whole Wheat Penne which contains more than twice the fiber of its white counterpart. This recipe also keeps the pasta to a minimum. A cup or so of dry pasta will feed two lavishly.DIGITAL CAMERA

Turkey Italian Sausage and Cannelini Beans provide a generous serving of protein that is lower in fat than many other choices. Kale, the current golden (or is it green) child of the food world makes itself known along with garlic onions and red bell pepper. The sauce is low sodium chicken broth base to keep it light and let the other flavors shine through. DIGITAL CAMERAAs with so many of the recipes I share, this one is open to interpretation. It would be wonderful with some herbs. Basil or rosemary come to mind. Garbanzo beans could fill in for the Cannellini and any other veggies you have on hand could be added as well. Doubling the recipe would be easy, too. In fact, this recipe as posted allows you to do just that

Whole Wheat Pasta with Sausage, Beans and Kale
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Servings
2
Servings
2
Whole Wheat Pasta with Sausage, Beans and Kale
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Servings
2
Servings
2
Ingredients
Servings:
Instructions
  1. Cook the pasta one minute less than the package directions, Reserve 1/4 cup of the pasta cooking water before draining. Prepare the sauce while the pasta cooks.
  2. Cook the sausages in the broiler completely. When cool enough to handle slice 1/2 inch thick and set aside.
  3. Heat the olive oil in a large fry pan over medium heat. Add the onion and bell pepper and cook 3 - 4 minutes until softened. Add the kale and garlic and cook until the kale has wilted and the garlic is fragrant. This should take 4 - 5 minutes.
  4. Add the chicken broth and the sausage to the pan and simmer for 5 minutes or so. Add the beans and the reserved pasta water. Cook another 3-4 minutes. Add salt and pepper to taste.
  5. Drain the pasta and add to the pan. Toss and cook for a minute or two to blend everything together. Serve topped with shaved Romano Cheese
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Simple and Delicious Artichokes

Simple and Delicious Artichokes
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This recipe is the essence of artichoke. These are wonderful warm or at room temperature.
Simple and Delicious Artichokes
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This recipe is the essence of artichoke. These are wonderful warm or at room temperature.
Ingredients
Servings:
Instructions
  1. Cut stems off artichokes even with the bottom. Slice 1/2 -3/4 inch off the top of the artichoke. Snip sharp ends off the leaves. Wash well and drain.
  2. Place the prepared artichokes top side down in a microwave safe shallow pan. Add enough water to come up about 1/2 inch on the artichokes.
  3. Squeeze the lemon half over the artichoke bottoms then place it in the center of the artichokes. Drizzle with the olive oil. Cover it all with plastic wrap
  4. Microwave on high for 15 minutes. Without removing the plastic, press on the bottom of the artichokes. They should yield easily to your touch. If they don't microwave another 3 - 5 minutes.
  5. Remove from microwave and carefully remove the plastic wrap. Allow to cool for at least 5 minutes. Place upright in individual bowls. Serve with your favorite dipping sauce.
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Spinach and Artichoke Soup with Chicken Sausage

Spinach and Artichoke Soup with Chicken Sausage
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Servings
4
Servings
4
Spinach and Artichoke Soup with Chicken Sausage
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Servings
4
Servings
4
Ingredients
Stock Base
Soup
Servings:
Instructions
  1. For the Stock: Heat the olive oil in a large soup pot over medium heat. Add the leeks and garlic and cook stirring frequently for 5 minutes or so. Add the stock to the pan and raise heat to high. Bring to a boil, reduce the heat to simmer, Cover and cook 15 minutes. Remove from heat and allow to cool for a few minutes. Using an immersion blender puree until smooth. Add the Italian herb blend stir and set aside.
  2. While the stock cooks, prepare the soup ingredients. Heat the olive oil in a medium fry pan. add the chicken in a single layer and cook 2 minutes or until lightly browned on one side. Turn and brown other side. Remove the sausage from the pan and set aside.
  3. Add the onions and red pepper to the drippings in the pan. Cook about 5 minutes until the vegetables begin to soften. Add the garlic and spinach to the pan and cook another 3 minutes or so. Remove from heat and set aside.
  4. To Broil the Artichoke Heats: Pre-heat broiler.Spray a rimmed baking sheet with the non-stick spray. Lay the artichoke hearts on the tray making sure they are not touching. Spray lightly with the cooking spray and sprinkle with the Italian herb blend. Broil for 5 minutes. Turn the artichokes spray the other side lightly and sprinkle with a little more herb blend and broil another 5 minutes. Remove from broiler and allow to cool. Slice in half length-wise. Set Aside.
  5. Once all of the ingredients are prepared, return the pan of stock to the heat. Bring stock back up to temperature and add the onion spinach mixture, the sausage, and the artichoke hearts. simmer everything for 10-15 minutes to allow flavors to blend.
  6. Serve with shaved Parmesan or Romano cheese.
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Italian Quinoa Salad

Italian Quinoa Salad
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This protein rich, meatless salad can be a one dish meal for four or a side dish for 6.
Servings
4
Servings
4
Italian Quinoa Salad
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This protein rich, meatless salad can be a one dish meal for four or a side dish for 6.
Servings
4
Servings
4
Ingredients
Salad
Dressing
Servings:
Instructions
  1. Heat the 1 tablespoon of olive oil in a medium skillet. Add the onion and cook for 3 minutes. Add the Cubanelle and mushrooms. cook another 3 minutes. Add the garlic and cook 2 minutes more. Remove from heat and allow to cool.
  2. Put the cooked quinoa in a large mixing bowl. Add the roasted peppers, artichoke hearts, sun-dried tomatoes and olives and toss to combine.
  3. Add the cooled onion mixture to the bowl and toss once again.
  4. In a small jar with a lid add all of the dressing ingredients (except salt and pepper). Close tightly and shake until the ingredients are emulsified.
  5. Pour the dressing over the quinoa and vegetables and toss to coat. Cover and refrigerate for several hours. Remove from refrigerator 15 minutes before serving. Taste and add salt and pepper as needed.
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Ricotta and Spinach Lasagna Filling

Ricotta and Spinach Lasagna Filling
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Ricotta and Spinach Lasagna Filling
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Ingredients
Servings:
Instructions
  1. Heat the olive oil in a medium fry pan. Add the garlic and cook for 2 minutes. Add the spinach and cook until the spinach is wilted 3 - 4 minutes or so. Remove from heat and allow to cool.
  2. Spoon the ricotta into a medium mixing bowl. Lightly beat the eggs and stir into the ricotta. Add the cheese and pepper and stir again.
  3. Add the spinach and garlic mixture to the bowl and stir to combine well. Taste and add salt if needed.
  4. Use in lasagna, as ravioli filling or to stuff shells or manicotti.
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