Like a number of households, I’m sure, our family is meat free for the next few Friday’s during Lent. I always see this as a great opportunity to reset weekly menus and incorporate more seafood and plant-based recipes into the usual rotation.
Since many people are intimidated to cook seafood at home, I always recommend our “Ready, Chef, Go!” options since they’re made with fresh ingredients, like marinated salmon and green beans or lemon herb cod and broccoli, that you can microwave in minutes right in the bag.
One trick I do when preparing the cod or scallops is to toast panko breadcrumbs in a small sauté pan with a teaspoon of buttery spread and a little Italian seasoning, garlic powder, paprika and pepper while the meal is cooking in the microwave. Once it’s cooked, I top the plated seafood with the toasted panko – instant restaurant quality!
Besides enjoying more seafood meals, pasta dishes are usually an easy go-to when looking for more plant-based nutrition. I found this Pasta with Eggplant, Tomatoes and Chickpeas recipe from Mutti Tomatoes and loved how it incorporated chickpeas for a source of protein. Loaded with fresh vegetables and topped with basil and crumbled ricotta salata (this is a semi-firm cheese which can be found in our Deli’s International Cheese Section in the Italian Cheese area), this one’s a keeper!
Pasta with Eggplant, Tomatoes and Chickpeas
Recipe from Mutti Tomatoes
Ingredients:
¾ (16-ounce) box linguine
¼ cups extra virgin olive oil, plus additional if needed
1 large eggplant, peeled and diced (about 6 ½ cups)
1 large sweet onion, thinly sliced lengthwise
2 tablespoons minced garlic
1 (15-ounce) can chickpeas, drained and rinsed
1 (14-ounce) can Mutti Finely Chopped Tomatoes (Polpa)
3 ounces crumbled ricotta salata (about 1 cup)
Fresh basil leaves, for garnish
Kosher salt & freshly ground black pepper, to taste
Directions:
- Cook pasta according to package directions and reserve ½ cup pasta water.
- Meanwhile, heat oil in a large skillet over medium-high heat until it shimmers. Add eggplant and cook, stirring occasionally until it begins to soften, adding more oil if necessary to prevent sticking, about 5-6 minutes.
- Lower heat to medium and add onions. Continue to cook, stirring occasionally until they begin to soften, about 6 minutes.
- Add garlic and cook until just fragrant, about 30 seconds. Add chickpeas, tomatoes, ¼ cup pasta water, salt and pepper. Cook until just heated through, about 2 minutes.
- Add cooked pasta to sauce mixture and toss until well combined. Add remaining ¼ cup pasta water if mixture is too thick. Adjust the seasoning.
- Divide pasta between serving bowls. Top with crumbled ricotta salata and basil to serve.
Author’s Note: Andrea Luttrell is a registered dietitian nutritionist for the Living Well Eating Smart program at Big Y Foods. Have a nutrition question? Email her at livingwell@bigy.com or write Living Well at 2145 Roosevelt Ave, Springfield, MA 01102.
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March 05, 2020 at 06:05PM
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Living Well Eating Smart: Quick ideas for easy meat-free meals - MassLive.com
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