Health & Fitness

Roasting gives peppers, tomatoes smoky flavor

Roasting red peppers until their skin is bubbly and black gives them a delicious, smoky flavor. The same is true for tomatoes. For this quick sauce, I've roasted all of the vegetables under a broiler, which leaves you free to make the rest of the dinner while the vegetables cook.

To skin the peppers, just pull away sections that remove easily; don't worry if some is left on. A light sauce like this needs thin, light angel hair pasta.

This meal contains 674 calories per serving with 30 percent of calories from fat.

Helpful hints:

* When roasting vegetables, make sure they are in one layer with no overlap.

* Using tongs helps to remove skin from hot vegetables.

* Chop the vegetables in a bowl by hand, if you do not have a blender or food processor. The sauce will be chunkier, but still flavorful.

Roasted Red Pepper and Tomato Pasta

Vegetable oil spray

2 small red bell peppers, cut in half and seeded

1/2lb. ripe plum tomatoes (about 3 to 4 tomatoes)

2 medium cloves garlic, peeled and left whole

1/2small onion, sliced (about 3/4 cup)

1/4lb. angel hair pasta

2 tablespoons balsamic vinegar

1 1/2 tablespoons olive oil

Salt and freshly ground black pepper

2 tablespoons freshly grated parmesan cheese

Preheat broiler and put water for pasta on to boil. Line a baking tray with foil and spray with vegetable spray. Place red bell peppers, rounded side up, on tray along with tomatoes, garlic and onion slices. Broil about 5 inches from the heat for 10 minutes. Turn and broil another 5 minutes.

While vegetables broil, add pasta to boiling water and cook 4 to 4 minutes for dried, 1 minute for fresh. Remove vegetables from broiler. The skin on the peppers and tomatoes will be blistered. Remove as much skin as easily comes away from the peppers. Reserve 2 to 3 slices of onion for the salad and puree the remaining vegetables in a blender or food processor. Or, chop by hand. Blend in vinegar and oil. Add salt and pepper to taste. Toss with drained pasta. Sprinkle parmesan cheese on top and serve. Makes 2 servings.

Per serving: 434 calories (31 percent from fat), 14.7 g fat (2.7 g saturated, 9.1 g monounsaturated), 4 mg cholesterol, 12.9 g protein, 62.9 g carbohydrates, 7.7 g fiber, 98 mg sodium.

The Wichita Eagle—02/08/11

Spinach Salad

Several slices onion from pasta recipe

4 cups washed ready-to-eat spinach leaves

1 cup whole grain croutons

1 cup canned chickpeas, rinsed and drained

2 tablespoons reduced-fat oil and vinegar dressing

Cut roasted onion slices into small pieces and add to a salad bowl. Tear spinach into bite size pieces and add to the bowl along with the croutons and chickpeas. Add dressing and toss well. Makes 2 servings.

Per serving: 240 calories (31 percent from fat),8.3 g fat (1.1 g saturated, 3.8 g monounsaturated), 1 mg cholesterol, 1.09 g protein, 32.3 g carbohydrates, 5.5 g fiber, 314 mg sodium.

The Wichita Eagle—02/08/11