Flatten and fill your belly with these six delicious and guilt-free recipes.
Rigatoni with Roasted Broccoli and Chickpeas
Umami-rich cheese and chicken stock make an encore appearance, but this time they share the spotlight with high-fiber chickpeas. Adding 1/2 cup of these lean beans to your daily diet can help you cut your consumption of fatty foods, a study in the journal Appetite notes. Serves 4
1 can (2 oz) anchovies packed in oil, chopped, oil reserved
4 cloves garlic, chopped
1 can (15.5 oz) chickpeas (liquid reserved), rinsed and drained
1 chicken bouillon cube
1 lb broccoli, cut into small florets
1/2 lb whole-wheat rigatoni
1/2 cup grated Romano
Heat oven to 450° . In a small saucepan over medium-high heat, sautè anchovies with oil and garlic until anchovies dissolve and garlic browns. Add chickpea liquid and bouillon to anchovies; cook, stirring, until bouillon dissolves. Pour anchovy mixture into roasting pan; add chickpeas and broccoli; stir to coat. Roast 20 minutes. Cook rigatoni as directed on package until al dente. Drain rigatoni, reserving 1 cup cooking liquid. Add pasta to chickpea-broccoli mixture; roast until pasta is completely cooked, adding reserved cooking liquid a little at a time and stirring to reach desired consistency, 5 to 10 minutes. Remove from oven; let sit 5 minutes; serve topped with Romano.
THE DISH 450 calories, 7 g fat (2 g saturated), 77 g carbs, 13 g fiber, 25 g protein
Penne with Tomato Pesto and Smoked Mozzarella
Tomatoes keep the fulfilling umami coming. We added almonds to up the slim-down factor: Dieters who ate the nuts daily lost 56 percent more fat than those who didn't, a study from Loma Linda University finds; the nuts' fiber may prevent fat absorption. Serves 4
1/4 cup almonds
2 cups loosely packed fresh parsley
12 sun-dried tomato halves
2 cloves garlic, roughly chopped
2 tbsp olive oil
1/4 lb smoked mozzarella, diced
1/2 lb whole-wheat penne
In a small pan over medium heat, toast almonds until golden brown, 5 minutes. In a food processor, pulse almonds, parsley, tomatoes, garlic and oil until slightly chunky. Pour into a bowl; season with salt and freshly ground black pepper. Add mozzarella; toss to combine. Cook pasta as directed on package; drain and toss immediately with pesto.
THE DISH 401 calories, 18 g fat (5 g saturated), 49 g carbs, 8 g fiber, 16 g protein