Meatless Monday: Farfalle with Mint Walnut Pesto

You'll love how fresh your pesto tastes when you make it yourself, and the abundance of omega-3s make this a wholesome meatless Monday meal!

Artichokes, mint, walnuts, whole wheat pasta, Parmesan, basil, lemon and tomatoes – a simple list of the recipes and we’re guessing you’ve already started to swoon! This meatless meal is a slice of heaven, chock full of omega-3 fatty acids and fiber, not to mention boatloads of flavor. The best part? It takes a mere 25 minutes to make, start to finish.

Get the Farfalle with Mint Walnut Pesto recipe.

Farfalle with Mint Walnut Pesto

Making your own pesto is just about as easy as it gets – ours uses a fragrant mix of fresh mint and basil, while walnuts offer an omega-3-rich alternative to pine nuts!

Photo: Ryan Szulc

By Julie O'Hara

Serves: 4
Hands-On Time: 20 minutes
Total Time:  25 minutes

INGREDIENTS:

• 1/2 packed cup fresh basil (with stems)
• 1/2 packed cup fresh mint (with stems)
• 1/4 cup toasted unsalted walnuts
• 3 tbsp grated Parmesan cheese
• 1/4 tsp fresh ground black pepper, plus additional to taste
• 1 1/2 tbsp extra-virgin olive oil
• 1 tbsp fresh lemon juice
• 8 oz whole-wheat farfalle
• 2 cups grape tomatoes, halved
• 9 oz frozen artichoke hearts, thawed and quartered
• Sea salt, to taste

INSTRUCTIONS:

1. Bring a large pot of water to a boil. Meanwhile, prepare pesto: To a food processor, add basil, mint, walnuts, Parmesan and 1/4 tsp pepper. Pulse until roughly chopped, five to seven times, scraping down bowl as needed. Add oil and lemon juice and process for 10 to 15 seconds or until a thick, slightly chunky pesto forms. (NOTE: Try to not process to a smooth paste, keep it slightly chunky.)
2. To boiling water, add pasta and cook al dente according to package directions. Before draining pasta, ladle about 1/2 cup cooking water into a heat-proof measuring cup and set aside. Return drained pasta to pot and add tomatoes, artichokes and pesto. Place on low heat and stir to combine. If more moisture is desired, add reserved pasta cooking water 1 tbsp at a time to achieve desired texture. Heat until vegetables are heated through, about 2 minutes. Season with salt and additional pepper.

Nutrients per serving (1 3/4 cups pesto pasta): Calories: 345, Total Fat: 13 g, Sat. Fat: 2 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 4 g, Carbs: 52 g, Fiber: 12 g, Sugars: 4 g, Protein: 13 g, Sodium: 137 mg, Cholesterol: 3 mg

Endive Bites with Goat Cheese, Figs & Honey

When guests are coming, it's always helpful to have a quick, no-cook appetizer on the menu. These fresh, crisp endive leaves with creamy goat cheese and sweet honey are a cinch to put together, and will please even the pickiest guest.

Photo: Yvonne Duivenvoorden

By Jill Silverman Hough

Serves: 10
Hands-on time: 15 minutes
Total time: 15 minutes

INGREDIENTS:

• 4 large heads white and/or red endive, trimmed and separated into leaves (about 30 leaves)
• 2/3 cup soft goat cheese
• 5 unsweetened dried figs, each cut into 6 pieces
• 1/2 tsp fresh ground black pepper
• 1 tbsp raw honey

INSTRUCTIONS:

1. Fill bottom end of each endive leaf with about 1 tsp cheese, arranging filled leaves on a platter. Top cheese with a piece of fig.
2. Sprinkle filled ends with pepper with pepper and drizzle with honey.

Nutrients per serving (3 endive bites with toppings): Calories: 112, Total Fat: 5 g, Sat. Fat: 3 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 12 g, Fiber: 4 g, Sugars: 4 g, Protein: 7 g, Sodium: 129 mg, Cholesterol: 10 mg

Ham & Swiss-Stuffed Acorn Squash

A throwback to the ham and pea soups of your childhood, every bite of this elegant stuffed squash oozes with "stick-to-your-ribs" buckwheat and gooey Swiss cheese.

Photo: Ryan Szulc

By Lisa Howard

Serves: 4
Hands-on time: 20 minutes
Total time: 45 minutes

INGREDIENTS:

• 1 tsp olive oil, divided
• 2 small acorn squash, halved, stem ends trimmed
• 2/3 cup buckwheat groats
• 8 oz low-sodium ham (no nitrites or nitrates added), cubed
• 2 cups frozen green peas, thawed and drained
• 2 tsp dried sage
• 3 oz grated Swiss cheese

INSTRUCTIONS:

1. Preheat oven to 375°F. On a foil-lined baking sheet, drizzle 1/2 tsp oil. Swirl cut sides of squash in oil, then arrange cut side up on sheet. Bake for 25 minutes, until golden.
2. Meanwhile, in a medium pot, bring 1 1/3 cups water to a boil. Stir in buckwheat and reduce heat to a low simmer. Cook until tender and water is absorbed, 10 to 15 minutes.
3. In a small bowl, toss ham, peas, sage and remaining 1/2 tsp oil. Add buckwheat and stir to combine.
4. Remove squash from oven and increase heat to 425°F. Spoon buckwheat mixture into squash and top with cheese. Bake for 15 minutes, until cheese is bubbly. (TIP:Bake any leftover buckwheat mixture in a small baking dish alongside squash.)

Nutrients per serving (1/2 stuffed squash): Calories: 365, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 52 g, Fiber: 9 g, Sugars: 5 g, Protein: 25 g, Sodium: 542 mg, Cholesterol: 43 mg

Nutritional Bonus: Cold feet? Buckwheat groats are an excellent source of rutin, a plant pigment that helps stimulate circulation to your hands and feet! Plus, the gluten-free seeds are rich in fiber and magnesium, nutrients that may help lower blood pressure
.

Blueberry Cheesecake-Stuffed French Toast Casserole

This hearty breakfast casserole, stuffed with blueberry cheesecake filling (yes, that's the clean version) is sinful to be sure, but only - believe it - 285 calories!

Photo: Jodi Pudge

By Julie O'Hara

Serves: 10
Hands-on time: 40 minutes
Total time: 1 hour, 10 minutes

INGREDIENTS:

• Olive oil cooking spray
• 13 to 14 slices whole-wheat sandwich bread, crusts removed
• 1 cup low-fat ricotta cheese
• 1/2 cup 1/3-less-fat plain cream cheese (TRY: Neufchatel 1/3 Less Fat Cream Cheese)
• 4 large eggs, divided
• 5 tbsp organic evaporated cane juice, divided
• 1 3/4 cups fresh blueberries
• 1 cup 2% milk
• 2 egg whites
• 2 tsp pure vanilla extract
• 1 tsp ground cinnamon
• 1/4 tsp sea salt
• 1/4 cup sliced unsalted almonds

BLUEBERRY SAUCE:

• 2 1/4 cups fresh blueberries
• 1/4 cup organic evaporated cane juice

INSTRUCTIONS:

1. Preheat oven to 350°F. Coat a 9 x 13-inch baking dish with cooking spray. Place half of bread in bottom of dish, trimming as necessary to fit in a snug single layer.
2. In a food processor (or with a blender or electric mixer), combine ricotta, cream cheese, 1 whole egg and 2 tbsp cane juice. Process until smooth. Pour mixture over bread layer and spread to coat evenly. Top with blueberries. Cover with remaining bread, trimming to fit in a single layer.
3. In a large bowl, whisk remaining 3 whole eggs, 1 tbsp cane juice, milk, egg whites, vanilla, cinnamon and salt. Pour evenly over bread. Place almonds in a zip-top bag and lightly crush with a rolling pin. Add remaining 2 tbsp cane juice and shake to combine. Sprinkle over bread. Cover with foil and bake in center of oven for 25 minutes. Uncover and bake for an additional 10 minutes, until center is slightly puffed and set (filling will remain creamy). Then broil for 2 to 3 minutes, until top is slightly browned. Remove from oven and let cool for 10 minutes.
4. Prepare blueberry sauce: In a medium saucepan, combine blueberries, 1/2 cup water and cane juice. Bring to a boil, then reduce heat to low and simmer, uncovered and stirring often, until berries begin to burst and liquid thickens slightly, about 10 minutes. Divide French toast into 10 portions and top each with 3 tbsp blueberry sauce.

NOTE: Don’t be tempted to add all of the cane juice at once – spacing it out in 3 separate additions ensures the whole dish will be sweetened throughout.

TIP: If you want a head start, prepare this recipe until Step Two, then cover and refrigerate overnight. Simply continue with Step Three when you’re ready to bake.

Nutrients per serving (3 x 4-inch square French Toast Casserole, 3 tbsp Blueberry Sauce): Calories: 285, Total Fat: 9 g, Sat. Fat: 4 g, Carbs: 39 g, Fiber: 4 g, Sugars: 22 g, Protein: 13 g, Sodium: 378 mg, Cholesterol: 101 m
g

Baked Parmesan Fries

Whether you like your fries piping hot or cooled to room temperature, the taste and texture of our Parm variety won’t disappoint. But be sure to use Yukon gold or red potatoes for a moist end result. Avoid using the Russet spuds you may have on hand, as they have a drier, starchier texture.

Photo: Edward Pond

By Nancy S. Hughes

Serves: 4
Hands-on time: 8 minutes
Total time: 23 minutes

INGREDIENTS:

• 1 lb Yukon gold or red potatoes, scrubbed and cut into 1/2-inch-thick strips
• 1 tbsp extra-virgin olive oil
• 2 tsp dried Italian seasoning
• 1/2 tsp garlic powder
• 1/4 to 1/2 tsp coarsely ground black pepper, to taste
• Sea salt, to taste
• 1/4 cup grated Parmesan cheese

INSTRUCTIONS:

1. Preheat oven to 425°F. Line a large baking sheet with foil. Place potatoes on baking sheet, drizzle evenly with oil and sprinkle with Italian seasoning, garlic powder and pepper. Toss to coat, then arrange potatoes in a single layer. Bake in center of oven for 10 minutes, then flip and stir, and bake for 5 minutes more or until lightly golden.
2. Remove from oven. Sprinkle with salt and Parmesan. Serve immediately or at room temperature.

Nutrients per serving (2/3 cup Parmesan fries): Calories: 156, Total Fat: 5.5 g, Sat. Fat: 1.5 g, Carbs: 20 g, Fiber: 1 g, Sugars: 0 g, Protein: 6 g, Sodium: 162 mg, Cholesterol: 5 mg

Nutritional Bonus: One small spud offers 15% of your day’s recommended intake of vitamin B6. The water-soluble B vitamin is vital in the production of serotonin and melatonin, neurotransmitters that help regulate your sleep and mood. 

FOR A TWIST:Try grated Asiago cheese in place of the Parmesan, and dried red pepper flakes in lieu of the ground black pepper.

TIP:
But be sure to use Yukon gold or red potatoes for a moist end result. Avoid using the Russet spuds you may have on hand, as they have a drier, starchier texture
.

Grilled Cuban

Our Cuban sandwich has the requisite fillings (ham, cheese, pickle) with a fraction of the calories – just 231 per sandwich. All you need is 8 minutes and a hearty appetite!

Photo: Edward Pond

By Emily Christopher

Serves: 1
Hands-on time: 5 minutes
Total time: 8 minutes

INGREDIENTS:

• 1/2 tsp organic unsalted butter
• 2 white mushrooms, sliced
• 2 slices country wheat or whole-wheat bread
• 2 thin slices low-fat Swiss cheese (1/2 oz), divided
• 1 1/2 oz extra-lean, uncured, roasted ham, sliced
• 2 slices bread-and-butter pickles, optional

INSTRUCTIONS:

1. In a small sauté pan, melt butter on medium heat. Add mushrooms and sauté, stirring occasionally, until golden, about 5 minutes. Between bread slices, layer 1 slice cheese, ham, pickles (if desired), mushrooms and remaining slice cheese. Place sandwich in a hot panini press and grill until bread toasts and cheese melts, 3 to 4 minutes.

Nutrients per sandwich: Calories: 231, Total Fat: 6 g, Sat. Fat: 3 g, Carbs: 24 g, Fiber: 4 g, Sugars: 4 g, Protein: 20 g, Sodium: 617 mg, Cholesterol: 36 mg

Nutritional Bonus: Small but mighty, this sandwich provides 81% of your daily requirement for manganese, a trace mineral that aids in both calcium absorption and carbohydrate metabolism. Our Cuban is also light on sodium and saturated fat, making it a satisfyingly smart mealtime decision.

PANINI PRESS ALTERNATIVE:
Don’t feel the need to run out and buy a Panini press just to assemble our grilled cheeses! You can get a similar effect by toasting them in a nonstick skillet on medium-high heat. Simply add a bit of pressure with the help of a separate pan, cans or just some good old-fashioned elbow grease and a hefty spatula. Then flip to toast the other side
.

Turkey Paninis with Sun-Dried Tomatoes

Sassier than a sandwich, paninis make for a delicious, clean quick-fix meal. If you don't have a countertop grill, put paninis in a hot skillet and use another heavy skillet to press them down as they toast.

    Photo: Edward pond

By Julie O'Hara

Serves: 4
Hands-on time: 10 minutes
Total time: 20 minutes

INGREDIENTS:

• 1 whole-wheat baguette, cut crosswise in fourths
• 12 sun-dried tomatoes (packed in olive oil), patted dry and halved
• 2 oz part-skim mozzarella cheese, thinly sliced
• 6 1-oz slices reduced-sodium fresh deli turkey
• 1 1/2 cups arugula leaves

INSTRUCTIONS:

1. Split open baguette sections and layer each bottom half with 6 pieces tomato, 1/2 oz cheese, 1 1/2 slices turkey and top half of bread. Toast sandwich on a countertop grill or panini press on medium heat, lid down, until lightly browned, about 6 minutes. If using stovetop method, toast about 3 minutes per side, or until lightly browned.
2. As soon as paninis are done toasting, open each and add 1/3 cup arugula. Slice each panini on the diagonal and serve immediately.

Nutrients per panini: Calories: 260, Total Fat: 6 g, Sat. Fat: 2 g, Monounsaturated Fat: 0 g, Polyunsaturated Fat: 0 g, Carbs: 34 g, Fiber: 5 g, Sugars: 4 g, Protein: 16 g, Sodium: 830 mg, Cholesterol: 25 mg

Nutritional Bonus: One turkey panini provides over 100% of the recommended daily dose of vitamin K, a micronutrient essential for blood clotting.
 

Tortilla Soup

Ingredients

8 corn tortillas, halved and thinly sliced 

canola oil cooking spray

1 Tbsp canola oil

3 Anaheim or poblano peppers, diced

1 medium onion, diced

1 tsp ground cumin

1 lb boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces (see tip)

4 cup reduced-sodium chicken broth

1 can 14-ounce diced tomatoes with green chiles

2 Tbsp lime juice

½ cup shredded sharp cheddar cheese

¼ cup chopped fresh cilantro

Directions

1. Preheat oven to 400°F.

2. Spread tortilla strips in an even layer on a baking sheet and coat with cooking spray. Bake until browned and crispy, 12 to 15 minutes.

3. Meanwhile, heat oil in a large saucepan over medium heat. Add peppers and onion and cook, stirring, until the onion begins to soften, 3 to 5 minutes. Add cumin and cook, stirring, for 1 minute. Add chicken, broth, tomatoes and their juice. Bring to a boil, reduce heat and simmer until the chicken is cooked through, 12 to 15 minutes. Remove from the heat and stir in lime juice. Serve each portion topped with some of the baked tortilla strips, Cheddar and cilantro.

Tip: To trim boneless, skinless chicken thighs, we like to use kitchen shears to snip the fat away from the meat.

Nutrition Facts

Per Single Serving / Serves 6 Total

• Calories 275a
• Calories from fat 108
• Total Fat 12gm 18%
• Sodium 759mg 32%
• Total Carbohydrates 24gm 8%
• Fiber 5gm 20%
• Protein 19gm
• Cholesterol 52mg 17%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.