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A BIG GREEN COOKBOOK "GREEN-OVER"
A "Green-Over" is an eco-friendly recipe makeover. In Big Green Cookbook, you'll find hundreds of luscious, low-carbon recipes. But this bonus recipe provides a sneak peek at how Jackie Newgent, RD, creates her greener recipes. Fettuccini Alfredo is the delicious, but not-so-planet-pleasing "before" recipe; Big Green Fettuccini is the equally delicious, eco-friendlier Green-Over.
(original recipe before Green-Over)
Makes 4 servings: 1 main-course (about 1 1/2 cups) each
2 1/2 teaspoons salt, or to taste
12 ounces dry fettuccine
2/3 cup heavy cream
5 tablespoons unsalted butter
1/2 teaspoon black pepper, or to taste
1/8 teaspoon cayenne red pepper, or to taste
1/8 teaspoons garlic powder, or to taste
1/8 teaspoon ground nutmeg, or to taste
1/3 cup grated Parmigiana-Reggiano cheese
4 fresh flat-leaf parsley sprigs
1. Add 4 quarts (16 cups) water to a large pot and bring to a boil over high heat. Add 2 teaspoons of the salt and then the fettuccine; cook until al dente, according to package directions. Drain the fettuccine.
2. Meanwhile, add the cream and butter to a large saucepan or skillet and bring to a simmer over medium-low heat. Add the remaining 1/2 teaspoon salt, the peppers, garlic powder, and nutmeg.
3. Stir in the drained fettuccine and the cheese. Toss until the fettuccine is coated. Adjust the seasonings. Serve garnished with the parsley sprigs. If desired, serve with additional grated cheese at the table.
Per serving: 600 calories, 33g total fat, 20g saturated fat, 0g trans fat, 95mg cholesterol, 990mg sodium, 67g total carbohydrate, 3g dietary fiber, 15g protein
Green-Over "How-To" Highlights
" "Green-size" portions of animal products, including most dairy foods, and go organic when possible to help shrink your carbon footprint.
" Aim to choose more local ingredients, such as a domestic Parmesan cheese instead of Parmigiana-Reggiano, to reduce food miles.
" Pick whole grain instead of "white" products, like pastas; they're less processed and more nutritious.
" Go fresh when the option is available and seasonal, such as fresh garlic instead of garlic powder.
" Consider if all spices, seasonings, and garnishes are needed-so you're not left with excess that may go to waste. Only use garnishes that are already an integral part of the dish, such as tiny pieces of broccoli florets when broccoli is part of the dish.
" When cooking pasta, halve the amount of water used so less cooking energy is required to bring it to a boil. Then, add pasta to the boiling water, cover and turn off the heat, then "lid cook (cook covered while burner is off) the pasta for the amount of time you normally would boil it.
" To create extra creaminess in a pasta sauce, use some of the pasta cooking liquid instead of extra cream.
" Pile on locally-available, seasonal veggies to a plain, savory dish to add interest, flavor, nutrition, eye appeal, and overall satisfaction.
big green fettuccine
CREAMY FETTUCCINE WITH FARM-FRESH VEGGIES
Makes 4 servings: 1 main-course (about 1 3/4 cups) each
2 1/2 tablespoons organic unsalted butter
2 large cloves garlic, minced
1 large zucchini or yellow summer squash, thinly sliced
2 cups finely chopped broccoli florets and tender stems
1/4 cup organic heavy cream
1 3/4 teaspoons sea salt, or to taste
1/2 teaspoon freshly ground black or white pepper, or to taste
12 ounces dry whole wheat fettuccine or linguine
1/3 cup grated locally-produced or organic parmesan cheese
1. In a large skillet over medium-high heat, melt 1/2 tablespoon of the butter. Add the garlic and sauté for 30 seconds. Add the zucchini and broccoli and sauté for 4 minutes, or until nearly al dente. Stir in the cream, the remaining 2 tablespoons of butter, 3/4 teaspoon of the salt, and the pepper until the butter is melted. Cover and turn off the heat. Let "lid cook" (cook covered while burner is off) for 10 minutes.
2. Meanwhile, add 2 quarts (8 cups) fresh water to a large pot and bring to a boil over high heat. Add the remaining 1 teaspoon of the salt and then the pasta. Cover and turn off the heat. Let "lid cook" for 8 minutes, or until the pasta is al dente. Reserve 1/2 cup of the cooking liquid, then drain the pasta.
3. Stir the drained pasta, half of the reserved cooking liquid, and all of the cheese into the veggie-cream sauce. Toss until the pasta is coated. Adjust the liquid and seasonings and serve.
Per serving: 470 calories, 17g total fat, 9g saturated fat, 0g trans fat, 45mg cholesterol, 860mg sodium, 71g total carbohydrate, 13g dietary fiber, 17g protein
Recipes developed by Jackie Newgent, RD, author of Big Green Cookbook (Wiley), exclusively for ________________________.