1/2 cup brown rice
1 cup water or low-sodium chicken broth
1/2 cup parsley, chopped
1/3 cup red onion, chopped
1/3 cup celery, chopped
1/3 cup red pepper, chopped
1 small apple, quartered, cored, and cut into 3/8-inch pieces
3 tablespoons chopped dried cranberries
3 tablespoons toasted sunflower seeds
1 tablespoon mayonnaise
1/4 cup plain yogurt, low fat
1 tablespoon rice wine vinegar
Freshly ground pepper to taste
3/4 teaspoon curry
In a saucepan, bring rice and water or chicken broth to a boil. Cover and simmer 45 minutes. Put in a large serving bowl and fluff with a fork. Stir in next seven ingredients. Combine dressing ingredients; add to rice mixture. Cover and refrigerate for 30 minutes to let flavors blend. Serve cold or at room temperature.
Nutrition score per serving: 237 calories, 9 g fat, 1.4 g saturated
Risotto With Asparagus and Porcini
4 to 5 cups low-sodium vegetable or chicken stock
1/2 ounce dried porcini or other dried mushrooms
1/2 cup chopped onion
1 tablespoon olive oil
1 cup arborio rice
1/2 cup dry white wine
1 pound fresh asparagus
1/2 cup plus 2 tablespoons coarsely grated parmigiano-reggiano cheese
1/8 teaspoon salt
Freshly ground pepper to taste
In a saucepan, heat the stock to simmer. Add the dried mushrooms to reconstitute. Heat the oil in a deep, heavy-bottomed pot; add the onion and saute until it takes on a little color. Add the rice to the onion; stir well to coat. Add the wine, stir and let it cook away, about 2 minutes.
Wash the asparagus. Snap the tough stem ends off the asparagus, breaking them at the point where the woody part meets the tender part. Cut spears just below the tips and cut the rest of the stems into 1/2-inch pieces.
Add 1 cup of simmering stock (avoiding the mushrooms) to the rice and cook over medium-high- heat, stirring every 2 minutes until the liquid is absorbed. (Leave mushrooms in the remaining stock.) Add more stock as it is absorbed into the rice, stirring often.
Five minutes before the rice is done, stir in the asparagus and soaked mushrooms. When the rice is tender but before all the stock has been absorbed--the mixture should be slightly runny--add the cheese, salt and pepper. Stir well and serve.
Nutrition score per serving: 672 calories, 20 g fat
Spaghetti with Chunky Tomato Sauce (and Olive Tapenade With Crostini)
2 teaspoons olive oil
2 shallots, minced
2 cloves garlic, minced
1 28-ounce can diced tomatoes
1 teaspoon dried oregano
1/2 teaspoon ground black pepper
1/4 cup chopped fresh basil
1 1/2 -pound loaf whole-grain baguette, sliced into 1/2-inch-thick slices
8 ounces whole-wheat spaghetti
1/2 cup pitted Greek kalamata olives
1/4 cup stuffed green olives (stuffed with pimento)
1 tablespoon drained capers
1 clove garlic, chopped
Preheat oven to 350* F. To make the sauce, heat oil in a medium saucepan over medium heat. Add shallots and garlic and saute 2 minutes. Add tomatoes, oregano and black pepper and bring mixture to a boil. Reduce heat, partially cover and simmer 10 minutes. Remove from heat and stir in basil.
Meanwhile, arrange bread slices on a baking sheet. Bake 10 minutes, until golden brown. Cook pasta according to package directions. Drain and set aside.
To make the tapenade, in a food processor, combine olives, capers and garlic. Process until almost smooth.
Transfer spaghetti to individual bowls and spoon tomato sauce over top. Top toasted bread with tapenade and serve on the side.
Nutrition score per serving : 402 calories, 6 g fat, <1 g saturated fat