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More than marinara. Pasta and pasta sauces; includes recipes
By Nancy Ross Ryan
When it comes to pasta, the secret to success is in the cooking. Pasta tastes best when it's cooked al dente ("to the tooth"), that is, tender but still firm to the bite. Overcooked pasta is a texture-less dud: It's mushy and flavorless. If you have difficulty determining when pasta has reached the al dente stage, remove one or two noodles from the water about 3 minutes before the end of cooking time (as indicated on the package), let cool slightly, then bite it. The pasta should be just tender, but still firm and fully cooked through.
One thing to keep in mind when cooking pasta is to use enough water. Overcrowded pasta won't cook evenly and will stick together. To prevent this from happening, measure at least 4 quarts of water per pound of pasta and stir the noodles occasionally to separate. To add flavor, always cook pasta in salted water (unless you are on a salt-restricted diet). Add the salt at the same time you add the pasta. Cold water that is salted will take longer to come to a boil.
One piece of equipment that makes cooking pasta easier and somewhat safer is a pasta cooker, a large-capacity pot with a lid and a perforated insert with handles on each side. When the pasta is done, instead of struggling with the pot to drain, the insert may be lifted, draining the water from the pasta back into the pot. Like most cooking equipment, pasta cookers are available in all price rangers.
Most Italians roll their eyes at the way many Americans drown their pasta in sauce, creating a soupy stew. They believe that pasta, no matter what shape, only needs to be lightly coated with sauce. You should figure on about 2 cups of pasta sauce per pound of pasta. And there is more to pasta sauce than liquid. One pound of pasta can support a large company of vegetables, which are also at their best when not awash in sauce.
A word to the wise about sauce ingredients: When you use the best quality, you can frequently use less, because the flavor is vibrant. If fresh, perfectly ripe plum tomatoes (called for in some of the recipes) are not available, then substitute with the best brand of canned tomatoes. You might even buy several cans and conduct a test to see which you prefer. And there is no substitute for quality olive oil. Don't skimp on this ingredient -- there really is a difference between the cheap stuff and the premium brands.
The selection of pasta recipes is a sampler of some of the delicious possibilities that can be completed in just 30 minutes.
Meanwhile, in large skillet, preferably nonstick, heat oil over medium-high heat. Add asparagus and cook, stirring often, just until tender and bright green, about 3 minutes. Add lemon zest and juice and cook, stirring occasionally, until liquid reduces slightly, 1 to 2 minutes.
Before draining pasta, scoop out half cup pasta water and reserve.
Drain pasta and transfer to serving bowl. Spoon asparagus-lemon sauce over pasta and toss to mix. If pasta seems too dry, add reserved pasta water, a little at a time. Season with salt and pepper. Serve topped with Sauteed Garlic Crumbs, Parmesan cheese or Parmesan-style soy cheese. Makes 6 servings.
Per 1/2-Cup Serving: 256 CAL.; 10G PROT.; 4G TOTAL FAT (1G SAT. FAT); 46G CARB. 0 CHOL.; 404MG SOD.; 4G FIBER.
Meanwhile, in large skillet, heat oil over medium heat. Add garlic, onion and bell pepper and cook, stirring often, until soft, about 5 minutes. Add eggplant and tomatoes and cook, stirring often, until vegetables are tender and tomatoes release their juices. Season with salt and pepper.
Before draining pasta, scoop out half cup pasta water and reserve.
Drain pasta and transfer to serving bowl. Add vegetables to pasta. Add reserved pasta water to skillet and cook over high heat, stirring, until reduced slightly. Add to pasta and vegetables. Serve with Sauteed Garlic Crumbs, Parmesan or Parmesan-style soy cheese. Makes 6 servings.
Per 2-Cup Serving: 291 CAL.; 8G PROT.; 6G TOTAL FAT (1G SAT. FAT); 53G CARB.; 0 CHOL.; 398MG SOD.; 6G FIBER.
Meanwhile, in medium saucepan, heat oil over medium heat. Add garlic and onion and cook, stirring often, until onion is soft, and about 3 minutes. Add flour and cook, stirring constantly, 2 minutes. Remove to medium heat. Add milk all at once. Return to medium heat and cook, stirring constantly, until sauce begins to a boil, 5 to 6 minutes. Remove from heat and stir in salt, pepper and nutmeg.
Drain pasta and spinach and transfer to serving bowl. Add sauce and crumbled cheese; toss to mix. Serve with Sauteed Garlic Crumbs, Parmesan or Parmesan-style soy cheese. Makes 6 servings.
Per 1/4-Cup Serving: 417 CAL.; 19G PROT.; 14G TOTAL FAT (8G SAT. FAT); 58G CARB.; 42MG CHOL.; 118MG SOD.; 10G FIBER.
Variation: For a vegan version, use oat milk and substitute 1 cup of well-drained, well-pressed, crumbled firm tofu that has been sauteed over high heat in garlic-olive oil for the feta cheese.
Meanwhile, in small skillet, heat oil over medium heat. Add garlic and onion and cook, stirring often, until onion is soft, and 5 minutes. Remove from heat. Stir in tomatoes and olives.
Scoop out half cup pasta water and reserve. Drain pasta, beans and potatoes and transfer to serving bowl. Add tomato mixture, vinegar and pepper, toss to mix. If pasta seems too dry, and reserved pasta water, a little at a time. Makes 8 servings.
Per 2-Cup Serving: 316 CAL.; 8G PROT.; 9G TOTAL FAT (1G SAT. FAT); 56G CARB.; 0 CHOL.; 502MG SOD.; 6G FIBER.
1 Tbs. salts 1 lb. dried rotelle (wagon wheel-shaped) pasta 16-oz. jar mild tomato salsa 4-oz. can chopped green chilles, drained 2(15-oz.) cans black beans, rinsed and drained 1/4 cup chopped fresh cilantro 1 green onion, finely chopped 1 cup shredded Monterey jack cheese
In large pot, bring 4 quarts of water to boil. When water boils, add salt and pasta, stirring to prevent sticking. Cook until al dente, stirring occasionally, about 11 minutes.
Meanwhile, in medium saucepan, combine salsa, chilies and back beans. Cook over medium heat, stirring occasionally, until mixture simmers but does not boil. Continue to simmer over very low heat.
Scoop out half cup pasta water and reserve. Drain pasta and transfer to serving bowl. Add salsa-bean mixture and toss to coat. If pasta seems too dry, add reserved pasta water, a little at a time. Add cilantro and green onion; toss to mix. Top with cheese. Makes 8 servings.
Per 2-Cup Serving: 287 CAL.; 13G PROT.; 6G TOTAL FAT (3G SAT. FAT); 53G CARB.; 15MG CHOL.; 496 MG SOD.; 10G FIBER.
Variation: For vegan pasta, omit cheese and top with Sauteed Garlic Crumbs.
2 Tbs. olive oil
In large nonstick skillet, heat olive oil over medium-high heat. Add garlic (be careful of splatters) and cook, stirring constantly, until opaque but not brown. Add crumbs and cook, stirring often, until crumbs turn golden, 5 to 8 minutes. Be careful no to let them burn. Scrape crumbs onto paper towels to cool.
Store unused crumbs in airtight container at room temperature up to 4 days. For longer periods, freeze in airtight plastic bags. Makes 1-1/2 cups.
Per Tablespoon: 32 CAL.; 1G PROT.; 1G TOTAL FAT (0 SAT. FAT); 4G CARB.; 0 CHOL.; 153MG SOD.; 0 FIBER. |
Vegetarian Times Magazine, Cover Story