Whats Cooking in the kitchen! Pasta Edition

The writer Gore Vidal once said the most dispiriting words in the English language were “Joyce Carol Oates”. To most of the public, the most dreaded four-letter English word is "Carb"! This macro-nutrient has been cast as the villain in the war on obesity. But not all carbohydrates are bad: our body needs them (along with fats and proteins) to survive. Carbs are fuel, which is why people who restrict them or "cut them out" often feel as lazy or sluggish as the protagonist of a Joyce Carol Oates novel. The trick is to get most of your carbs from non-starchy options -- fruits and vegetables -- and limit your starchy ones (whole grains, potatoes, tabletops...) to breakfast and post-workout. For a deeper look at this subject, check out Madelyn Fernstrom's article "Carbs: the good, the bad and the ugly" .


Named for the Italian Robin Hood, fra diavolo means "devil's brother" and refers to a spicy sauce. This version is virtually fat-free and will infuse both the pasta and the fish with a lusty flavor. A great post-workout option that delivers a whopping 31 grams of protein, while yielding only 3 grams of fat. Hope you carbivores enjoy this one.

COD FRA DIAVOLO

Ingredients

• 8 ounce(s) multigrain or whole wheat fusilli pasta
• 1 teaspoon(s) olive oil
• 1 medium red onion, coarsely chopped
• 1 medium red pepper, cut into 1/2-inch pieces
• 3 clove(s) garlic, chopped
• 1/4 teaspoon(s) crushed red pepper
• 1/2 cup(s) fat-free marinara sauce
• 1 can(s) (14 1/2 ounces) Italian-style diced tomatoes
• Salt
• 1 pound(s) cod fillet, cut into 1-inch chunks
• Fresh basil leaves for garnish

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Directions

1. Heat large covered saucepot of water to boiling over high heat. Add pasta and cook as label directs.
2. Meanwhile, in nonstick 4-quart saucepan, heat olive oil over medium heat. Add onion and red pepper, and cook 8 to 10 minutes or until vegetables are tender and lightly browned, stirring occasionally. Stir in garlic and crushed red pepper; cook 1 minute. Stir in marinara sauce, diced tomatoes, and 1/2 teaspoon salt; heat to boiling over medium-high heat. Reduce heat to medium-low and simmer 5 minutes more.
3. Add cod chunks to sauce, pressing down with the back of a spoon to submerge in tomato sauce. Cover and cook over medium heat about 6 minutes or until cod is cooked through.
4. To serve, drain pasta well and place in 4 large shallow bowls; top with cod and sauce. Garnish with basil. 

Calories	355
Total Fat	3g
Saturated Fat	1g
Cholesterol	49mg
Sodium	645mg
Total Carbohydrate	54g
Dietary Fiber	8g
Sugars	--
Protein	31g
Calcium