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Power Food

Power Food

THROW A PASTA PARTY

A well-stocked pantry—and some hungry dinner guests—are all you need to perfect these pastas, each containing unique flavor combinations.

CRAB AND PINE NUT LASAGNA

Yields 8-10 servings

INGREDIENTS:

n 1 tsp. kosher salt, plus more for pasta cooking water n 1 lb. dried lasagna (do not use the no-boil type) n 4 cups whole milk n 8 Tbs. unsalted butter, plus more for pan n 3 cloves garlic, minced n ¼ cup unbleached allpurpose flour, sifted n grated zest of 1 lemon n 8 oz. lump crabmeat n ½ cup grated Parmigiano Reggiano n ½ cup grated pecorino Romano n 8 oz. cremini mushrooms, stemmed and thinly sliced n ½ cup whole milk ricotta n ¾ cup pine nuts n fresh thyme sprigs, for garnish

DIRECTIONS:

Bring a large pot of water to a boil and salt it to taste. Add the pasta and cook at a high simmer until al dente, 6 to 8 minutes. Drain well and set aside.

In a small saucepan, heat the milk until it just begins to bubble. In a medium saucepan, melt 1 stick butter over medium-low heat. Add the garlic and sauté for 2 minutes. Add the flour and continue stirring for 1 minute. Whisk in the hot milk. Continue to cook over medium-low heat, whisking constantly, until the mixture is as thick as heavy cream, 25 to 30 minutes. Stir in the lemon zest and the 1 teaspoon salt. Remove the saucepan from the heat.

Meanwhile, preheat the oven to 375°F. Grease a 9-by-13-inch baking dish with butter. Layer the pasta in the bottom of the dish with the sides of the noodles touching so there are no gaps. Top the pasta with the crabmeat, one third of the sauce and half of the grated cheeses. Top with another layer of pasta and add the mushrooms. Place dollops of ricotta on the mushrooms and drizzle one-third of the remaining sauce. Add the final layer of pasta and the remaining sauce.

Cover the top layer with the remaining grated cheese and sprinkle on the pine nuts. Bake in the oven until bubbling and golden brown, about 30 minutes. Let the lasagna rest for about 10 minutes. Garnish with thyme and serve.

Make this dish plantbased by swapping the lasagna noodles for zucchini ribbons using a mandolin. To minimize the water content, grill the zucchini first and leave the ribbons on paper towels while you make the sauce. You can also use a plant-based milk option like soy milk or pea protein milk instead of whole milk to lower the fat content.”

—Janet Brancato, registered dietitian nutritionist, Nutopia, Glen Rock

PAPPARDELLE WITH GREEN OLIVES AND BURRATA

Yields 4-6 servings

INGREDIENTS

n ½ tsp kosher salt, plus more for pasta cooking water n 1 lb. dried pappardelle pasta n 2 Tbs. unsalted butter n 1 Tbs. extra-virgin olive oil, plus more for drizzling n 1½ cups Castelvetrano olives, pitted n 4 cloves garlic, minced n 2 Tbs. freshly squeezed lemon juice n freshly ground black pepper to taste n 8 oz. burrata cheese, torn ¼ cup grated pecorino n fresh thyme sprigs for garnish

DIRECTIONS:

Bring a pot of water to a boil and salt it to taste. Cook the pasta according to package instructions until al dente. Drain, reserving 1 cup of the pasta cooking water.

Meanwhile, in a large skillet heat the butter and 1 tablespoon oil over medium heat. Add the olives and garlic and cook, stirring occasionally, until the garlic is softened and fragrant, 2 to 3 minutes. Stir in the lemon juice. Add the pasta and the reserved pasta cooking water. Toss the olives and garlic with the pasta until the sauce has thickened and coats the pasta, 2 to 3 minutes. Season with pepper. Add the ½ teaspoon salt and toss to combine.

Divide the hot pasta among plates and top with the cheeses. Drizzle with oil and thyme and serve immediately.

For an added serving of veggies, add roasted cauliflower to the mix. Cauliflower is packed with health-protective antioxidants, and the added fiber will help fill you up so you’re less likely to overindulge.”

—Emily Navarro, registered dietitian, Emily Navarro Nutrition, Waldwick

PASTA WITH CAPERS, PANKO BREADCRUMBS AND SARDINES

Yields 4-6 servings

INGREDIENTS:

n ¼ tsp. kosher salt, plus more for pasta cooking water and to taste n ¼ cup extra-virgin olive oil n ½ cup panko breadcrumbs n 1 medium yellow onion, finely diced n ½ tsp. freshly ground black pepper, plus more to taste n 1 tsp. finely grated lemon zest n 2 Tbs. drained capers n 2 4-oz. cans sardines in extra-virgin olive oil, drained, boned and coarsely chopped n 1 lb. bucatini, spaghetti or other long pasta n ½ cup chopped flat-leaf parsley leaves, plus more for garnish

DIRECTIONS:

Bring a large pot of water to a boil and salt it to taste. While the water is coming to a boil, heat 2 tablespoons of the oil in a large skillet over medium-high heat. Once hot, add the breadcrumbs. Cook, stirring often, until the breadcrumbs are golden and fragrant, 3 to 4 minutes. Transfer the breadcrumbs to a clean plate to cool.

Add the remaining 2 tablespoons oil to the skillet along with the onions and return to medium heat. Season with ¼ teaspoon salt and the pepper. Cook until the onions are soft, about 5 minutes. Add the lemon zest, caper and sardines and cook, stirring occasionally, until heated through. Remove from the heat. Once the water comes to a boil, add the pasta and cook until just tender. Drain and reserve ½ cup of the pasta cooking water. Add the drained pasta to the caper-sardine mixture and toss well over medium heat to combine.

Add the ½ cup parsley and the breadcrumbs. If the pasta looks dry and resists tossing, add some of the reserved cooking water to loosen and moisten the dish. Adjust the salt and pepper to taste, if needed. Garnish with additional parsley and serve.

All photos and recipes are reprinted with permission from The Art of Pantry Cooking: Meals for Family and Friends by Ronda Carman. Photos by Matthew Mead. Rizzoli 2022.

Not only are sardines an excellent source of protein, they’re a sustainable source of omega-3 fatty acids—the “good” fats that most people need more of in their diets.”

—Emily Navarro, registered dietitian, Emily Navarro Nutrition, Waldwick

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