[Kitchen Witch]

Pasta with Sardines & Fennel

Although sardines are a superb source of omega-3 fatty acids, you could use tuna instead. Use 1-1/2 cans (6 ounces each) of well-drained tuna, separated into flakes.

* 1 tablespoon olive oil
* 2 cloves garlic, sliced
* 1 bulb fennel--trimmed, quartered lengthwise, and thinly sliced (2-1/2 cups)
* 1 red bell pepper, cut into 1/2-inch squares
* 1 can (28 ounces) no-salt-added crushed tomatoes
* 1/4 cup golden raisins
* 1/2 teaspoon salt
* 1/2 teaspoon fennel seeds
* 3 cans (3-3/4 ounces each) sardines, drained
* 12 ounces linguine or fettuccine
* 1/4 cup orange juice

1. In large skillet, heat oil over medium heat. Add garlic and cook 1 minute until tender. Stir in fennel and bell pepper and cook, stirring frequently, 10 minutes or until vegetables are crisp-tender.

2. Stir in tomatoes, raisins, salt, and fennel seeds, and bring to a boil. Reduce to a simmer and cook 10 minutes or until sauce is lightly thickened. Stir in sardines and cook 5 minutes longer or until well combined.

3. Meanwhile, in large pot of boiling water, cook pasta according to package directions. Drain. Transfer pasta and sauce to large bowl. Add orange juice and toss well to coat.

Nutritional Information
Per serving: 618 calories, 14g total fat, 1.8g saturated fat, 5.4g monounsaturated fat, 4.7g polyunsaturated fat, 8.7g dietary fiber, 33g protein, 94g carbohydrate, 98mg cholesterol, 938mg sodium.
Good source of: calcium, fiber, iron, magnesium omega-3s, potassium selenium, vitamin B6, vitamin B12, vitamin C


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Asian Crab Cakes

Tofu replaces some of the crabmeat in these mildly flavored crab cakes. If you'd like a spicier version, try adding 1 tablespoon of jalape?o pepper sauce and increase the ginger to 1 tablespoon.

* 4 ounces firm tofu
* 1 egg white
* 1 teaspoon reduced-sodium soy sauce
* 1 teaspoon Dijon mustard
* 1/2 teaspoon dark sesame oil
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* 8 ounces lump crabmeat, picked over to remove cartilage
* 1/2 cup finely chopped red bell pepper
* 1/2 cup finely chopped scallions
* 1/4 cup chopped cilantro
* 1 tablespoon plain dry bread crumbs
* 1 teaspoon finely grated ginger
* 2 teaspoons olive oil
* lemon wedges

1. In mini-food processor, puree tofu. Add egg white, soy sauce, mustard, sesame oil, salt, and black pepper and pulse until just blended.

2. In medium bowl, combine crabmeat, bell pepper, scallions, cilantro, bread crumbs, ginger, and tofu mixture; stir to combine. Divide into eight 2-inch-wide patties.

3. In large nonstick skillet, heat olive oil over medium-high heat. Add crab cakes and cook 2 to 3 minutes per side until golden brown and heated through. Serve hot with lemon wedges.

Nutritional Information
Per serving: 146 calories, 6.6g total fat, 0.9g saturated fat, 2.7g monounsaturated fat, 2.3g polyunsaturated fat, 1.4g dietary fiber, 18g protein, 5g carbohydrate, 57mg cholesterol, 415mg sodium.
Good source of: calcium, folate, iron, selenium, vitamin B12, vitamin C, zinc

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Spicy Clams in White Wine

When buying clams, inspect each one to see that the shells are tightly closed. Serve the clams in bowls with warm crusty bread for sopping up the sauce. For a main course, remove the clams from their shells and toss with a bowl of spaghetti or linguine.

* 1 tablespoon olive oil
* 4 cloves garlic, minced
* 3 shallots, finely chopped
* 3/4 cup dry white wine
* 1/2 teaspoon dried oregano
* 1/2 teaspoon red pepper flakes
* 1/4 teaspoon salt
* 24 littleneck clams
* 2 tablespoons chopped fresh parsley

1. In a large skillet, heat oil over medium heat. Add garlic and shallots and cook 2 minutes stirring frequently, until the shallots are tender. Add wine, oregano, red pepper flakes, and salt. Bring to a boil and cook for 1 minute.

2. Add clams to the skillet, cover, and cook 4 minutes just until the clams open up. With a slotted spoon, transfer the clams to 4 shallow soup bowls, discarding any clams that have not opened. Stir the parsley into the skillet and spoon the sauce over the clams.

Nutritional Information
Per serving: 116 calories, 4g total fat, 0.5g saturated fat, 2.5g monounsaturated fat, 0.5g polyunsaturated fat, 0.4g dietary fiber, 8g protein, 5g carbohydrate, 18mg cholesterol, 36mg sodium.
Good source of: iron, manganese, selenium, vitamin B12