The Everything Lactose Free Cookbook
Page 24
Carbohydrates: 24.62 grams
Calcium: 24.09 mg
Lactose: 0.0 grams
5 medium tomatoes, chopped
2 stalks celery, chopped
2 medium carrots, chopped
1 medium onion, chopped
1 teaspoon sugar
1 teaspoon basil
¼ teaspoon garlic powder
½ teaspoon salt
½ teaspoon pepper
½ teaspoon oregano
1 tablespoon olive oil
1 pound uncooked spaghetti
In a heavy medium saucepan, add tomatoes, celery, carrots, and onion.
Cover tightly. Cook over medium heat about 10 minutes, stirring occasionally and adjusting heat if too high.
Add sugar, basil, garlic powder, salt, pepper, and oregano. Cover and continue cooking over medium-low heat for an additional 5 minutes.
Add olive oil. Simmer until carrots are tender, about 30 minutes.
Cook spaghetti according to package directions. Drain.
Toss with sauce. Serve immediately.
Recipe Variation
Cut one or more of your favorite vegetables like broccoli, asparagus, or mushrooms into bite-sized pieces. Sauté veggies with minced garlic in lots of olive oil over high heat until crisp tender. Serve over cooked pasta with the oil, topping with freshly grated Parmesan if you like.
Spaghetti with Shrimp Sauce
There's something incredibly palate-pleasing about the combination of seafood with pasta. Shrimp lovers will love this recipe!
Coat a large skillet with cooking spray. Heat over medium-high heat.
Add onion, green pepper, green onions, celery, and garlic. Sauté until vegetables are tender.
Add tomato sauce, tomatoes, seasonings, and water. Cover and simmer 30 minutes, stirring occasionally.
Peel and de-vein shrimp. Rinse well. Add shrimp to skillet. Cover and simmer an additional 10 minutes.
Cook spaghetti according to package directions, omitting salt. Drain. Serve shrimp sauce over spaghetti.
Serves 4
Calories: 284.19
Fat: 2.92 grams
Saturated Fat: 0.52 grams
Carbohydrates: 33.12 grams
Calcium: 108.10 mg
Lactose: 0.0 grams
Nonstick cooking spray
1 medium onion, chopped
1 medium-sized green pepper, chopped
½ cup chopped green onions
¼ cup chopped celery
4 cloves garlic, minced
1 8-ounce can tomato sauce
½ 10-ounce can tomatoes with green chilies, undrained and chopped
¼ teaspoon salt
¼ teaspoon pepper
¼ teaspoon dried whole oregano
⅛ teaspoon dried whole rosemary
⅛ teaspoon dried whole thyme
¼ cup water
1 pound unpeeled fresh shrimp
4 ounces uncooked spaghetti
Eggplant Pasta
The red bell pepper, eggplant, and black olives make this dish a delightfully beautiful presentation, and the flavor with the crunch of the pine nuts is sure to please!
Serves 4
Calories: 343.33
Fat: 15.53 grams
Saturated Fat: 1.77 grams
Carbohydrates: 39.65 grams
Calcium: 52.55 mg
Lactose: 0.0 grams
2 tablespoons olive oil
3 cups eggplant, peeled, chopped
6 garlic cloves, minced
1 red bell pepper, cut into strips
6 large mushrooms, sliced
1 teaspoon dried oregano, crumbled
½ teaspoon dried crushed red pepper
⅓ cup dry red wine
1 large tomato, chopped
½ cup chopped pitted black olives
12 ounces freshly cooked penne
¼ cup toasted pine nuts
Freshly grated Parmesan cheese (optional)
In a large skillet or wok, heat olive oil over medium heat. Add eggplant and garlic. Cover and cook until eggplant is just tender, about 5 minutes, stirring occasionally.
Add red bell pepper, mushrooms, oregano, and dried crushed red pepper. Sauté until mushrooms are tender, about 4 minutes.
Add wine. Cook until mixture absorbs all the moisture, about 4 minutes.
Stir in tomato and black olives. Cook until mixture is just heated through. Transfer sauce to large bowl.
Add pasta and pine nuts. Toss until well combined. Serve immediately with freshly grated Parmesan cheese, if desired.
Eggplant Truths
Contrary to popular belief and practice, it is usually unnecessary to salt and press the juices from eggplant before cooking it. If an eggplant is firm and fresh, its flavor and consistency will be fine without any advance treatment.
Sun-Dried Tomato Pesto and Linguine
Sun-dried tomatoes just might become a staple in your pantry! They deliver an intense tomato flavor, and they are conveniently available all year round. They are truly an ideal cooking ingredient to complement your favorite LI meals.
Serves 8
Calories: 257.48
Fat: 6.85 grams
Saturated Fat: 1.64 grams
Carbohydrates: 36.02 grams
Calcium: 171.57 mg
Lactose: 0.01 grams
20 dry sun-dried tomatoes
1½ cups boiling water
½ cup grated Parmesan cheese
½ cup tightly packed fresh parsley sprigs
¼ cup plus
2 tablespoons toasted slivered almonds
¼ cup chopped fresh basil
2 teaspoons olive oil
⅛ teaspoon salt
6 cloves garlic
Nonstick cooking spray
1 pound fresh spinach
12 ounces linguine, uncooked
Fresh basil sprigs (optional)
Combine tomatoes and boiling water in a small bowl. Let stand for 5 minutes. Drain, reserving 1 cup liquid. Set aside.
Combine tomatoes, reserved liquid, cheese, parsley sprigs, slivered almonds, basil, olive oil, salt, and garlic in a food processor or blender. Process until smooth.
Prepare spinach by removing stems; wash leaves thoroughly and pat dry. Shred spinach.
Coat a large, heavy saucepan with cooking spray and place over medium heat until hot. Add spinach. Cover and cook until spinach wilts, stirring occasionally. Set aside.
Cook pasta according to package directions, omitting salt. Drain well. Combine tomato mixture and pasta. Gently toss. Add cooked spinach. Toss until well combined. Garnish with basil sprigs, if desired.
Greek Penne
Enjoy this healthy skillet meal with the creaminess of yogurt.
Serves 6
Calories: 280.20
Fat: 8.98 grams
Saturated Fat: 2.89 grams
Carbohydrates: 38.50 grams
Calcium: 170.18 mg
Lactose: 0.0 grams
2 teaspoons extra virgin olive oil
1 cup red onion, chopped
2 garlic cloves, minced
3 tablespoons roasted pine nuts
1½ pounds ripe plum tomatoes, coarsely chopped
1 tablespoon tomato paste
6 cups fresh spinach leaves, chopped
3 green onions, finely chopped
2 ounces feta cheese, crumbled (optional)
1 cup plain yogurt Salt and pepper to taste
8 ounces penne pasta, cooked al dente
In a large heavy skillet, heat olive oil over medium-high heat. Add onion and sauté until tender.
Reduce heat to medium-low and add garlic and pine nuts. Stir in tomatoes and tomato paste. Cover and simmer for about 10 minutes to mingle flavors.
Add spinach and green onions to skillet. Place feta cheese and yogurt in blender. Process until smooth.
Remove the tomato mixture from heat. Stir in yogurt mixture. Season with salt and pepper.
Prepare penne accordi
ng to package directions, cooking al dente. Drain. Pour penne in a large pasta bowl and top with sauce. Serve immediately.
Penne
Penne has a unique texture and, like all pasta, is loaded with energy.
Use whole wheat pasta to get the full nutritional benefit.
Seafood Pasta Salad
Plan to take this seafood pasta salad to your next gathering and be ready for compliments and second helpings!
Combine all ingredients in a large bowl. Toss until well combined.
Chill for at least an hour.
Garnish a large platter with lettuce leaves. Mound salad on platter. Garnish with strips of carrots and zucchini, if desired.
Serves 8
Calories: 338.86
Fat: 17.20 grams
Saturated Fat: 1.85 grams
Carbohydrates: 27.57 grams
Calcium: 68.28 mg
Lactose: 0.0 grams
½ cup barbecue sauce Juice of
1 lemon
½ cup safflower oil
1 teaspoon prepared horseradish
½ teaspoon sugar
1 tablespoon chopped fresh basil
½ pound cooked crabmeat
½ pound cooked shrimp
½ pound spiral pasta, cooked and drained
1 cup frozen peas
1 cup thinly sliced zucchini
1 carrot, thinly sliced
½ green pepper, thinly sliced
½ cup chopped black olives
Lettuce of your choice
Italian Pasta Stir Fry
When you think of stir fry, you probably think of rice or chow mein noodles, but why not try spaghetti?
Serves 6
Calories: 202.14
Fat: 4.45 grams
Saturated Fat: 1.19 grams
Carbohydrates: 30.73 grams
Calcium: 75.89 mg
Lactose: 0.01 grams
8 ounces uncooked linguine
1 tablespoon olive oil
2 large cloves garlic, pressed
1 medium zucchini, sliced
1 medium onion, chopped
2 medium tomatoes, peeled and chopped
¼ cup fresh parsley, minced
1 teaspoon dried oregano
⅛ teaspoon salt
⅛ teaspoon ground black pepper
¼ cup grated Parmesan cheese
Cook pasta according to package directions. Drain and keep warm.
Heat olive oil in a heavy skillet or wok. Add garlic and stir-fry for 15 seconds.
Add zucchini and onion. Stir-fry until crisp-tender, 2–3 minutes.
Add tomatoes, parsley, oregano, salt, and pepper to skillet. Gently stir until thoroughly heated, 1–2 minutes. Remove from heat.
Stir in warm pasta. Add Parmesan cheese, if desired. Serve immediately.
Oregano Trivia
Aromatic and pungent, oregano is very popular in Italian and Greek cuisines. It's used in seasoning sauces containing tomatoes and can be used dry or fresh. It's also one of the key seasonings in traditional pizza dishes.
Spaghetti Pancake
If you have leftover spaghetti, try making a spaghetti pancake. You may find yourself cooking extra spaghetti just so you'll have leftovers!
In a small bowl, beat together egg, thyme, garlic powder, pepper, and one tablespoon water. Set aside.
Spray medium skillet with cooking spray. Over medium-high heat, sauté green onion, mushrooms, and spaghetti, stirring frequently for about one minute.
Evenly spread mixture over bottom of skillet.
Reduce heat to medium-low. Pour egg mixture over spaghetti. Tilt skillet to distribute evenly.
Sprinkle cheese on top, if desired. Cover and cook for 1–2 minutes or until egg is set.
Serves 1
Calories: 228.76
Fat: 6.55 grams
Saturated Fat: 2.33 grams
Carbohydrates: 27.36 grams
Calcium: 95.61 mg
Lactose: 0.06 grams
1 egg
⅛ teaspoon dried thyme
⅛ teaspoon garlic powder
⅛ teaspoon pepper
1 tablespoon water
Nonstick cooking spray
1 green onion, thinly sliced
½ cup canned mushrooms, stems and pieces, drained
½ cup cooked spaghetti
2½ teaspoons grated Parmesan cheese
Linguine with Arugula and Pine Nuts
Arugula gives this simple and quick recipe a delicious bite. You be the judge on the amount of Parmesan cheese you include; it can be just as tasty with half of the suggested 1 cup in the ingredients list.
Serves 8
Calories: 446.72
Fat: 24.21 grams
Saturated Fat: 4.64 grams
Carbohydrates: 39.55 grams
Calcium: 185.02 mg
Lactose: 0.02 grams
1 pound linguine
½ cup olive oil
4 ounces arugula, trimmed
1 cup freshly grated Parmesan cheese
Salt and pepper to taste
½ cup toasted pine nuts
Cook linguine in large pot of boiling salted water until just tender. Stir occasionally.
While linguine is cooking, heat oil in heavy large skillet over medium heat. Add arugula and stir until wilted, about 30 seconds. Remove from heat.
Drain pasta and return to pot. Add arugula. Toss well.
Add Parmesan and salt and pepper to taste. Toss until well combined. Transfer to bowl.
Top with pine nuts and additional Parmesan, if desired. Serve immediately.
Pine Nut Trivia
You guessed it — pine nuts are the seeds of pine trees. However, not every pine tree will bless you with nuts for cooking. There are only about a dozen species of pine trees that will provide you with this crunchy addition to your pantry. In the United States the nuts are usually gathered in the wild.
Spaghetti with Zucchini Sauce
The key word here is fresh. Tomato sauce is often thought of as an all-day affair, but it doesn' have to be so. In fact, once you experience the fresh flavor of this tomato sauce, you may prefer it to all-day cooking.
Serves 6
Calories: 256.03
Fat: 10.16 grams
Saturated Fat: 1.44 grams
Carbohydrates: 32.52 grams
Calcium: 37.74 mg
Lactose: 0.0 grams
¼ cup olive oil
1 medium yellow onion, sliced
2 medium zucchini, sliced
3 cups sliced fresh tomatoes
½ teaspoon salt
1 bay leaf
¼ teaspoon pepper
¼ teaspoon basil
¼ teaspoon oregano
8 ounces uncooked spaghetti
Freshly grated Parmesan cheese (optional)
Sauté oil and onion in a large skillet.
Add rest of ingredients except spaghetti and Parmesan cheese to onion. Cover and simmer for 15 minutes.
Uncover and continue to simmer for an additional 10 minutes. Discard bay leaf.
Cook spaghetti according to package directions. Drain.
Serve immediately with generous helpings of healthy, tasty sauce!
Zucchini and Italian Cooking
Pleasing and delicate, zucchini is one of the popular veggies in Italian cooking. It's an easy veggie to work with — all you need to do is wash it, cut off both ends, and slice it. However, zucchini will soften considerably after draining, so be careful not to overcook it!
Fresh Mushroom and Asparagus Pasta
Use your imagination when it comes to pasta dishes. Combine different vegetables and sauces to create new combinations.
Serves 8
Calories: 354.36
Fat: 27.52 grams
Saturated Fat: 3.83 grams
Carbohydrates: 23.10 grams
Calcium: 13.99 mg
Lactose: 0.0 grams
8 ounces fresh asparagus
½ cup olive oil
&nbs
p; 2 cloves minced garlic
5 large fresh porcini mushrooms, thickly sliced
Sea salt and freshly ground pepper to taste
8 ounces fettuccine
Salted water
Freshly grated Parmesan cheese (optional)
Cut asparagus into ¼″ pieces. Set aside.
Heat olive oil in a large, deep skillet. Sauté garlic until crisp. Add sliced mushrooms to oil. Sauté until softened. Generously season with sea salt and freshly ground pepper.
Add asparagus to skillet mixture. Continue cooking until asparagus is crisp-tender. Set aside.
Prepare fettuccine according to package directions in salted water. Drain. Toss pasta with olive oil and mushroom mixture.
Sprinkle with grated Parmesan, if desired. Top with freshly ground pepper to taste. Serve immediately.
Angel Hair with Spinach and Almonds
Cooking with both olive oil and margarine boosts the flavor in this already delicious dish.
Heat oil in a large skillet. Sauté garlic with cayenne pepper. Remove from heat.
Add chopped spinach to skillet. Toss over high heat for one minute, just enough to wilt spinach. Stir in margarine.