Farfalle with Tuna and Rosemary Mushroom Sauce
Tuna and 'shrooms contain two different umami compounds that work synergistically to enhance the savory flavor. This dish is the lightest of this noodly bunch, with only 350 calories per bowl. Serves 4
1/2 lb whole-wheat farfalle
1 tbsp olive oil
2 anchovies, chopped
1 tbsp chopped fresh rosemary
10 oz (about 2 cups) sliced baby portobello mushrooms
6 scallions, chopped
1/2 cup dry white wine
1 can (5 oz) chunk light tuna in oil, drained
2 tbsp chopped fresh parsley
Cook pasta as directed on package; drain and set aside. In a large saut? pan, heat oil over medium-high heat. Cook anchovies with rosemary, stirring, until anchovies dissolve, 2 minutes. Add mushrooms and scallions; cook, stirring frequently, until mushrooms brown, 4 to 5 minutes. Stir in wine; cook until liquid is syrupy, 1 to 2 minutes. Stir in and break up tuna, 1 minute. Add pasta and stir to combine; cook until just heated through, 1 to 2 minutes. Stir in parsley; serve immediately.
THE DISH 350 calories, 8 g fat (1 g saturated), 48 g carbs, 6 g fiber, 21 g protein
Spaghetti with Turkey Meatballs
Tomatoes are a top plant source of umami, and the riper they are, the better: The fruit's umami components increase during maturation. What's more, whole-wheat pasta has triple the fiber of regular pasta for more fill-you-up power. Serves 8
8 lb tomatoes, cut into chunks
1 large onion, chopped
1/4 cup plus
1 1/2 tbsp olive oil, divided
5 cloves garlic, roughly chopped
1/2 tsp red pepper flakes or 1 small dried hot pepper, chopped (optional)
1 tbsp plus 1 tsp salt, preferably sea salt, divided
2 cups Italian bread, torn into bite-size pieces
3/4 cup 1 percent milk
1 lb ground turkey (93 percent lean)
1 egg, beaten
1/2 lb whole-wheat spaghetti Grated Parmesan or Romano (optional)
Heat oven to 400° . In a large baking dish, combine tomatoes, onion, 1/4 cup oil, garlic, pepper flakes (if desired) and 1 tbsp salt; cover; roast 45 minutes. Remove dish from oven; mash mixture to break down tomatoes. Cook, uncovered, until sauce is thick and reduced, 45 minutes. In a bowl, soak bread in milk until it absorbs liquid, 10 minutes; add turkey, egg and remaining 1 tsp salt; mix until just combined. Gently roll meat mixture into 16 equal-sized balls. In a large nonstick saucepan, heat remaining 11/2 tbsp oil over medium-high heat. Saut? meatballs, turning occasionally, until light brown, 5 minutes. Add tomato sauce to meatballs; reduce heat; simmer until cooked through, 20 minutes. Cook pasta as directed on package. Serve sauce over pasta; top with cheese, if desired.
THE DISH 398 calories, 16 g fat (3 g saturated), 46 g carbs, 8 g fiber, 21 g protein
