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By Root 818 0

then opt for veggie broth and white wine for a light sauce. And speaking of the garlic, there is a ton of it in here and I prep it two ways to get the biggest, most garlicky bang—half is minced and half is sliced.

½ pound whole wheat linguine

2 teaspoons olive oil

¼ cup thinly sliced garlic

3 cloves garlic, minced

½ teaspoon red pepper flakes

1 teaspoon dried thyme

1 cup vegetable broth

½ cup dry white wine

½ teaspoon salt

4 cups broccoli, tops cut into small florets, stalks sliced thinly

2 teaspoons balsamic vinegar

Several pinches of freshly ground black pepper

Bring a large pot of salted water to a boil and prep all your ingredients while the water boils, because this dish comes together in no time. Once boiling, add the pasta and cook per the package directions, usually for about 10 minutes.

Preheat a large nonstick skillet over medium heat. Sauté the garlic, red pepper flakes, and thyme in the oil for about a minute, being careful not to burn them. Stir in the vegetable broth, wine, and salt. Add the broccoli, turn up the heat to bring it to a simmer, and cover the pan. Cook for 8 to 13 minutes, depending on how soft or firm you like your broccoli, stirring occasionally.

When the pasta is done cooking, drain and add it to the pan, using a pasta spoon to toss it around for about 3 more minutes, making sure to get everything coated. Mix in the balsamic vinegar. Serve with generous doses of black pepper. There is usually a lot of garlic left in the pan, so be sure to spoon that over your bowls of pasta.

BULK IT UP

If you need some protein with your meal, try either Basic Baked Tofu (or Tempeh) (page 144). If you aren’t feeling like soy at the moment, add a can of drained chickpeas or white beans when you add the pasta to the pan.

TIP

To get some healthy fats and a whole lotta flavor into the dish, add a tablespoon of toasted pine nuts to each serving. It’s also nice to top with a tablespoon of nutritional yeast, if you swing that way.

NUTRITION TIP

Broccoli comes bundled as a good source of calcium, iron, and B vitamins, and a very good source of fiber, vitamin A, vitamin C, vitamin K, and folate. The large amount of vitamin C (found in the florets; the darker the better) significantly improves your body’s absorption of the iron in the broccoli and the whole wheat pasta. Most of the nutrients are found in the florets, but the stem is full of healthy insoluble fiber, plus adds great texture to this dish.

Tempeh Helper

SERVES 4 • ACTIVE TIME: 20 MINUTES • TOTAL TIME: 30 MINUTES

PER SERVING

(¼ RECIPE):

Calories: 310

Calories from fat: 45

Total fat: 5 g

Saturated fat: 1 g

Trans fat: 0 g

Total carb: 52 g

Fiber: 7 g

Sugars: 3 g

Protein: 16 g

Cholesterol: 0 mg

Sodium: 210 mg

Vitamin A: 35%

Vitamin C: 4%

Calcium: 8%

Iron: 15%

This recipe is all about my childhood. My mom was raising three kids and working two jobs, so most of the action on our stove top came from a box. Still, it was fun to help her put away groceries, open cartons, and put together dinner. And because chopping veggies would take 15 minutes of time and energy she didn’t have, we’d dump in the box of Hamburger Helper and that was that.

Now, of course, I know better. That box is wasteful and full of nasty ingredients, and of course, meat is murder. But I still get a taste for the Helper; the comforting aroma, the meaty bites, the chewy pasta that maybe gets a little burned on the bottom of the pan. And oh yeah, that velvety processed cheese product topping!

This version is quick, tasty, healthier, and still comes together in one pot. Tempeh has a succulent bite, and although I usually cringe at the idea of granulated garlic and onion flakes, that’s what really gives this authenticity. Tiny quinoa shells are quick cooking thanks to their diminutive size, and are a nice healthy alternative to semolina pasta, but you can use whatever kind you like. You also might like that there is no cutting.

1 recipe Easy Breezy Cheezy Sauce (recipe follows)

1 teaspoon olive oil

8 ounces tempeh