In this spicy vegetarian dish, the combination of pasta, which is a grain, and black-eyed peas, which are legumes, creates a complete protein.
To season this dish, you can buy already-blended Cajun spices or you can make your own by combining 2 teaspoons paprika, 1 teaspoon lemon pepper, 1/2 teaspoon each dried thyme and garlic powder, 1/4 teaspoon dried oregano, and 1/8 teaspoon each freshly ground black pepper and red pepper flakes. If you want a spicier seasoning, just add more red pepper flakes. I suggest serving this tasty pasta with wilted greens and sliced tomatoes.
CAJUN VEGETARIAN PASTA
Preparation time: 20 minutes
Cooking time: 10 minutes
Yield: 4 servings
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
8 green onions, thinly sliced
1 green bell pepper, seeded, chopped
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2 teaspoons Cajun seasoning or to taste
1 can (12 ounces) evaporated skim milk
1/2 cup shredded Parmesan cheese
1/2 teaspoon Worcestershire sauce
1/4 teaspoon each: salt, hot pepper sauce, or to taste
8 ounces fusilli pasta, cooked according to package directions, drained
2 cups cooked black-eyed peas
1. Heat oil in large skillet over medium-high heat. Add garlic; cook until it sizzles, about 1 minute. Add green onions, bell pepper and Cajun seasoning. Cook 1 minute. Add milk and heat to a simmer; simmer 5 minutes. Stir in 1/4 cup of the cheese, Worcestershire, salt and hot sauce; cook 3 minutes.
2. Remove from heat; stir in pasta and black-eyed peas. Divide pasta among 4 plates. Top each serving with 1 tablespoon of remaining Parmesan cheese.
Nutrition information per serving:
Calories …… 460 Fat ……. 9 g Cholesterol .. 15 mg
Sodium ….. 535 mg Carbo …. 77 g Protein ……. 27 g
Q. I’m sending a recipe that needs “thinning.” I’d love to be able to eat and serve this with a clear conscience. Can you make it happen?
Alice Niderost, San Diego
PARMESAN HERB DIP
Preparation time: 10 minutes
Chilling time: 4 hours or overnight
Yield: 2 cups
1/2 cup each: grated Parmesan cheese, fresh parsley
2 large eggs
2 large cloves garlic
2 tablespoons fresh lemon juice
1 teaspoon each: dried basil, salt
1/2 teaspoon ground black pepper
1/2 cup each: olive oil, vegetable oil
1. Combine cheese, parsley, eggs, garlic, lemon juice, basil, salt and pepper in blender or food processor fitted with metal blade. Puree until smooth. Pour oil in a thin, steady stream slowly into blender or food processor with motor running, stopping to scrape down mixture from sides of container.
2. Cover; refrigerate at least 4 hours or overnight. Serve as a dip with raw vegetables or put dip in hollowed-out round loaf of bread, using bread for dipping.
Nutrition information per tablespoon:
Calories …… 70 Fat ………… 8 g Cholesterol .. 14 mg
Sodium …. 100 mg Carbohydrates .. 0 g Protein …….. 1 g
A. I eliminated the raw eggs and oil in this recipe, which greatly reduced both the fat and cholesterol. Because the eggs and oil are really combining to make mayonnaise, I used a fat- and cholesterol-free mayonnaise as a substitute. I also added some fat-free sour cream and increased the amount of lemon juice to adjust the flavor range. The finished “thinner” dip is delicious and much easier to make.
THINNER PARMESAN HERB DIP
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Preparation time: 10 minutes
Yield: 1 2/3 cups
1/2 cup each: grated Parmesan cheese, fresh parsley
1/4 cup fresh lemon juice
2 large cloves garlic
1 teaspoon dried basil
1/2 teaspoon each: salt, freshly ground black pepper
1 cup fat-free mayonnaise
1/2 cup fat-free sour cream
Combine cheese, parsley, lemon juice, garlic, basil, salt and pepper in blender or food processor fitted with metal blade. Puree until smooth. Add mayonnaise and sour cream; blend until smooth. Cover, store refrigerated until ready to use. Serve with raw vegetables.
Nutrition information per serving:
Calories ……. 19 Fat ………… 0 g Cholesterol .. 1 mg
Sodium ….. 190 mg Carbohydrates .. 3 g Protein ……. 1 g
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