• Choose a category
• All
• Classic-Fiction

½ cup water

¼ cup carrot puree (optional)

¼ teaspoon garlic powder

Pinch of cayenne pepper

1 bay leaf

1 pound spaghetti or angel hair pasta, preferably whole wheat or whole grain

1. In a large bowl, mix the turkey, breadcrumbs, butternut squash puree, garlic, ½ teaspoon salt, and ¼ teaspoon black pepper until well combined. Shape the mixture into 1-inch meatballs and place on a sheet of waxed paper or aluminum foil.

2. Coat a large nonstick skillet with cooking spray and set it over high heat. When the skillet is hot, add the olive oil and then the meatballs and brown for 4 to 5 minutes, turning occasionally.

3. Add the pureed tomatoes, water, carrot puree (if using), garlic powder, cayenne, bay leaf, and the remaining ½ teaspoon salt and 1/8 teaspoon pepper. Reduce the heat to low and simmer for 15 to 20 minutes, or until the meatballs are no longer pink in the center. Remove the bay leaf.

4. Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook according to package directions until al dente. Drain the pasta in a colander, turn it into a serving bowl, and spoon the meatballs and sauce over it.

Ranch Dressing

(WITH NAVY OR GREAT NORTHERN BEANS)

Total: 5 minutes • Makes 1½ cups

1 cup lowfat (1%) buttermilk

1 cup canned navy or Great Northern beans, drained, rinsed, and mashed

2 tablespoons reduced-fat sour cream

1 clove garlic, chopped

1 tablespoon grated Parmesan

1 tablespoon dried parsley flakes

½ teaspoon salt

¼ teaspoon pepper

1/8 teaspoon chili powder, or to taste

Combine the buttermilk, beans, sour cream, garlic, Parmesan, and seasonings in a blender or mini-chopper and process until smooth. Serve immediately or refrigerate in a tightly covered container for up to 3 days.

Greek Dip

(WITH CHICKPEAS AND ARTICHOKES)

Total: 5 minutes • Serves 4

1 cup each canned chickpeas and chopped artichoke hearts, drained and rinsed

½ cup reduced-fat mayonnaise

2 tablespoons grated Parmesan

2 tablespoons lemon juice

1 clove garlic, crushed

½ teaspoon salt

¼ teaspoon chili powder, or to taste

1/8 teaspoon pepper

1/8 teaspoon onion powder

In a food processor, process the chickpeas until chopped. Add the artichoke hearts, mayonnaise, Parmesan, lemon juice, garlic, and seasonings, and blend until pureed.

Quesadillas

(WITH BUTTERNUT SQUASH)

Kids who don’t eat meat will like these without the chicken. Or you can also puree the chicken after cooking and add to the bean mixture.

Prep: 15 minutes • Total: 25 minutes • Serves 4 • Packable

Nonstick cooking spray

1 tablespoon olive oil

½ pound chicken cutlets or boneless chicken breast, rinsed and dried

½ teaspoon salt

1/8 teaspoon pepper

1/8 teaspoon chili powder, or to taste

½ cup canned navy beans, drained and rinsed

½ cup reduced-fat sour cream

½ cup butternut squash puree

½ cup shredded reduced-fat Cheddar cheese

4 (8-inch) whole-wheat tortillas

½ cup bottled salsa

1. Preheat the oven to 400°F. Coat a large baking sheet with cooking spray.

2. Coat a large nonstick skillet with cooking spray and set it over medium-high heat. When the pan is hot, add the oil. Sprinkle the chicken with salt, pepper, and chili powder, add it to the pan, and cook until no longer pink in the center, 4 to 5 minutes per side for cutlets. For chicken breast, cook 5 minutes per side, reduce heat to low, cover, and cook 9 to 10 minutes longer. Cut the chicken into thin slices, or puree it, if necessary.

3. In a small bowl or mini-chopper, mash the beans with the sour cream. In another bowl, stir together the butternut squash puree and the cheese.

4. Spread the bean mixture over two of the tortillas, then arrange the chicken slices or spread the pureed chicken on top. Spread the cheese mixture over the other two tortillas and press one of each together to form sandwiches. Place on the baking sheet and bake until the tortillas are crisp, 5 to 6 minutes. Cut into wedges and serve with salsa.

Table Rules

IT’S BEEN important for me to set rules