Daughter Janice likes to make (whole wheat) spaghetti with walnuts, fennel, and peas. She says, “If you want to save money without skimping on nutrition, give legumes such as peas a chance.” Peas, beans, or lentils contain very little fat but lots of protein and fiber. Although legume protein is incomplete, when it is combined with a whole grain, it becomes complete with all necessary amino acids. Fennel adds flavor.
Ingredients– 4 servings
1/2 cup walnuts, coarsely chopped
10 oz whole-grain thin spaghetti
1 tsp olive oil
2 bulbs fennel, fronds and ends trimmed, thinly sliced
1 cup frozen peas, thawed
1 clove garlic, crushed
1 cup low-sodium vegetable broth
1/8 tsp salt
1/2 cup fresh chopped parsley
1 tsp lemon zest
Grated Parmesan and fennel fronds are optional. Toast walnuts in a heavy skillet over medium heat for five minutes. Stir often. Set aside. Cook spaghetti according to package directions. Meanwhile, heat oil in a pan over medium heat. Add crushed garlic and saute for one minute before adding fennel. Stir fry for 8 minutes on low heat. Add peas, broth, and salt and heat through. When pasta is done, drain, and add to the fennel mixture. Toss with walnuts, parsley, and lemon zest. Garnish with Parmesan and fennel fronds.
A two-cup serving is 478 calories. This is twice the amount a person (who wants to lose weight steadily) on our GOLD STANDARD OF THIN plan would have. Our book will be released by January 2010 if not before.
Fennel (below) adds much flavor to this recipe.