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Pasta Puttanesca

Sardines give this dish a subtle flavor but don’t overwhelm it. Our advice is to try it and listen to the rave reviews. Then you can decide if you want to reveal your secret ingredient. This pasta also makes for great leftovers. Serves 4.

Ingredients

  1. 1 tablespoon olive oil
  2. 6 cloves garlic, minced
  3. 1 3.75-ounce can sardines, packed in water, drained
  4. 1 28-ounce can diced or crushed tomatoes
  5. 3 tablespoons capers
  6. ½ cup olives, green or black, pitted and chopped
  7. ¼ teaspoon cayenne pepper
  8. ½ teaspoon black pepper
  9. 2 teaspoons oregano, fresh chopped or 1 teaspoon dried
  10. 2 teaspoons basil, fresh or 1 teaspoon dried
  11. 8 ounces dried whole wheat pasta, rotelle or seashell
  12. 2 tablespoons parsley, chopped
  13. 2 tablespoons parmesan cheese

Directions

  1. Heat the olive oil over medium heat. Add garlic and sardines and stir together to form a paste, about 3 minutes.
  2. Add tomatoes, capers, olives, red and black pepper, oregano, and basil. Simmer for 15 minutes.
  3. Meanwhile, cook pasta in 4 cups water until al dente and drain.
  4. Combine pasta and sauce and toss to coat.
  5. Divide onto 4 plates, garnish with parsley and parmesan cheese, and serve.

Per Serving: 340 calories, 17g protein, 52g carbohydrate, 10g fat, 2g sat fat, 5g mono fat, 19mg cholesterol, 2g fiber, 608mg sodium.

THE SEASONED COOK You don't have to debone the sardines before cooking. And, they provide a good source of calcium.

Year-Round Gingersnap Pumpkin Custard

This simple, delicious dessert is what autumn tastes like. But it’s so good, you’ll want to enjoy it any time of the year (serves 8).

Ingredients

  • 1 cup broken pieces, low-fat gingersnap cookies (12 small cookies)
  • 1 15-ounce can pumpkin purée
  • 2 teaspoons cinnamon
  • 1 egg
  • 4 egg whites
  • 1 cup fat-free evaporated milk
  • ¼ cup honey
  • 2 teaspoons vanilla
  • ¼ cup chopped walnuts

Directions

  1. Preheat oven to 350°.
  2. Spray 8 ramekins with canola oil and divide the cookie pieces evenly in the bottoms of the bowls.
  3. Place the remaining ingredients in a large bowl and mix with an electric mixer.
  4. Ladle the pumpkin mixture over the cookies, sprinkle with nuts, and place ramekins in a deep pan filled with water to about halfway up the ramekins. Bake for 20 minutes. Test for doneness.
  5. Let rest 10 minutes and serve.

Per serving: 168 calories, 7g protein, 42g carbohydrate, 3g fat, 0g sat fat, 0g mono fat, 32mg cholesterol, 2g fiber, 149mg sodium

THE SEASONED COOK If cooking as a pie, spray a 9" pie pan and proceed as above without the water-filled pan; cook for one hour. Leftovers keep well in the refrigerator for several days.

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