Pasta with Kale, Caramelized Onions, and Parsnips

Yield: 6 servings (serving size: 1 2/3 cups) 2  tablespoons  extra-virgin olive oil, divided

3  cups  (1/3-inch) diagonally cut parsnip (about 1 pound)

2 1/2  cups  sliced onion (about 1 large)

1  tablespoon  chopped fresh thyme

4  garlic cloves, chopped

1/2  cup  dry white wine

8  cups  trimmed chopped black kale or regular kale (about 3 bunches)

1/2  cup  vegetable broth

8  ounces  uncooked penne pasta

1/2  cup  (2 ounces) shaved Parmigiano-Reggiano cheese, divided

1/2  teaspoon  salt

1/2  teaspoon  freshly ground black pepper

Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add parsnip to pan; cook 12 minutes or until tender and browned, stirring occasionally. Place in a large bowl; keep warm.

Heat remaining 1 tablespoon oil in pan over medium-low heat. Add onion to pan; cook 20 minutes or until tender and golden brown, stirring occasionally. Stir in thyme and garlic; cook 2 minutes, stirring occasionally. Add wine; cook 3 minutes or until liquid almost evaporates. Stir in kale and broth; cook, covered, 5 minutes or until kale is tender. Uncover; cook 4 minutes or until kale is very tender, stirring occasionally.

Cook pasta according to package directions, omitting salt and fat. Drain pasta in a sieve over a bowl, reserving 3/4 cup cooking liquid. Add drained pasta to kale mixture. Stir in parsnips, 1/2 cup reserved cooking liquid, 1/4 cup cheese, 1/2 teaspoon salt, and 1/2 teaspoon black pepper; cook for 1 minute or until thoroughly heated. Add remaining 1/4 cup cooking liquid if needed to moisten. Top with remaining 1/4 cup cheese.

Nutritional Information

Calories: 324

Fat: 8g

Protein: 12g

Carbohydrate: 54.7g

Udon Noodles with Sesame and Tofu

Yield: 4 servings (serving size: 2 cups) 8  ounces  udon noodles

2  tablespoons  seasoned rice or cider vinegar

1 1/2  tablespoons  low-sodium soy sauce

1  tablespoon  dark sesame oil

1  teaspoon  bottled minced garlic

1  teaspoon  bottled minced ginger

1/4  teaspoon  crushed red pepper

1 1/2  cups  diced cucumber

1  cup  shredded carrot

1/4  cup  (1-inch) diagonally cut green onions

2  teaspoons  sesame seeds, toasted

1/4  teaspoon  salt

1  (8-ounce) package baked Asian-style tofu, drained and diced

Cook noodles according to package directions, omitting salt and fat.

While noodles cook, combine vinegar and the next 5 ingredients (vinegar through pepper) in a small bowl, stirring with a whisk. Drain noodles. Combine cooked noodles, cucumber, and remaining ingredients in a large bowl. Drizzle with vinegar mixture; toss well.

Nutritional Information

Calories: 344

Fat: 11g

Protein: 18.1g

Carbohydrate: 41.2g

Chicken with Mango-Port Sauce

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce 2  teaspoons  olive oil

Cooking spray

4  (6-ounce) skinless, boneless chicken breast halves

1 1/2  tablespoons  Italian-seasoned breadcrumbs

1/2  cup  fat-free, less-sodium chicken broth

1/4  cup  tawny port or other sweet red wine

1/4  cup  mango chutney (such as Major Greys)

1  teaspoon  cornstarch

1/8  teaspoon  coarsely ground black pepper

1/8  teaspoon  dried rubbed sage

Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Dredge the chicken in breadcrumbs. Add to pan, and cook 2 minutes on each side or until lightly browned.

Combine broth and remaining ingredients, stirring with a whisk. Add to pan; reduce heat to medium. Cover and cook 10 minutes or until chicken is done.

Remove chicken from the pan. Bring broth mixture to a boil, and cook until reduced to 1/2 cup (about 1 minute). Spoon sauce over chicken.

Nutritional Information

Calories: 262

Fat: 4.5g

Protein: 40g

Carbohydrate: 12.6g

Tuna Steaks with Spicy Ginger Glaze

Yield: 4 servings (serving size: 1 steak and 1 1/2 teaspoons cilantro) 2  tablespoons  low-sodium soy sauce, divided

4  (6-ounce) tuna steaks (1 inch thick)

2  tablespoons  ginger marmalade (such as Dundee)

2  teaspoons  wasabi paste

Cooking spray

2  tablespoons  chopped fresh cilantro

Spoon 1 tablespoon soy sauce over fish; let stand 5 minutes.

Combine the remaining 1 tablespoon soy sauce, ginger marmalade, and 2 teaspoons wasabi paste in a small bowl, stirring with a whisk.

Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add fish to pan; cook 2 minutes on each side. Spoon marmalade mixture over tuna; cook 1 minute or until medium-rare or until desired degree of doneness. Remove tuna from pan; sprinkle with cilantro.

Nutritional Information

Calories: 281

Fat: 2.3g

Protein: 51.4g

Carbohydrate: 7.7g

Spicy Glazed Salmon

Yield: 4 servings (serving size: 1 fillet) 3  tablespoons  dark brown sugar

1  tablespoon  low-sodium soy sauce

4  teaspoons  Chinese-style hot mustard

1  teaspoon  rice vinegar

4  (6-ounce) salmon fillets (about 1 inch thick)

Cooking spray

1/4  teaspoon  salt

1/4  teaspoon  freshly ground black pepper

Preheat oven to 425°.

Combine first 4 ingredients in a saucepan; bring to a boil. Remove from heat.

Place fish on a foil-lined jelly roll pan coated with cooking spray; sprinkle with salt and pepper. Bake at 425° for 12 minutes. Remove from oven.

Preheat broiler.

Brush sugar mixture evenly over salmon; broil 3 inches from heat 3 minutes or until fish flakes easily when tested with a fork.

Nutritional Information

Calories: 252

Fat: 10.3g

Protein: 27.7g

Carbohydrate: 11g