Spaghetti with Anchovies, Garlic, and Red Pepper with Lemon-Caper Broccoli

Anchovies are ground or "melted" in warm olive oil, giving a savory flavor to this simple pasta dish. For a vegetarian dish, replace the anchovies with 3 tablespoons of chopped kalamata olives. If you're cooking too much pasta tonight, set aside a little before adding the olive oil mixture. Reheat another time by dipping the cold noodles in boiling water for 30 seconds, then drizzle over the sauce.
Bring a large pot of water to a boil. Add broccoli; cook for 3 minutes or until tender and crisp. Remove the broccoli from the pan with a slotted spoon; set aside. Bring the water to a boil. Add the pasta to the pan; cook as directed on the package, without adding salt or fat. Tip the pasta into a colander over a bowl, reserving 1/2 cup of the cooking liquid.Pour 1/4 cup oil, garlic, and anchovies into a large skillet. Saute over medium heat for 3 minutes or until the garlic is golden brown and the anchovies are dissolved in the oil, stirring occasionally. Add the crushed red pepper flakes to the pan; cook for 30 seconds, stirring constantly. Carefully add the remaining 1/2 cup cooking liquid to the pan. Transfer the pasta to the pan; stir to coat. Add the parsley, 1 1/2 teaspoons of juice, 3/4 teaspoon of salt, and 2 ounces of parmesan cheese (about 1/2 cup). Leave out 4 cups of the pasta mixture. Spread the remaining 4 cups of pasta mixture over 4 plates; sprinkle evenly with the remaining 1 oz parmesan cheese (about 1/4 cup).Combine the remaining 1 tablespoon oil, remaining 1 tablespoon juice, remaining 1/4 teaspoon salt, shallots, capers, and black pepper in a small bowl, stirring with a whisk. Drizzle the oil mixture over the broccoli florets. Serve with the pasta mixture.Italian Wedding Soup: Form 42 meatballs from 12 ounces of bulky Italian sausage. Heat 1 tablespoon of oil in a large roasting pan over medium-high heat. Add the meatballs; cook for 2 minutes on each side. Remove the meatballs from the pan. Add 3/4 cup chopped onion, 3/4 cup chopped carrot, and 2 minced garlic cloves to the pan; simmer for 4 minutes. Add 3 cups unsalted chicken stock and 2 cups water; bring to a boil. Add the meatballs; cook for 2 minutes. Add 5 cups spinach, 1 1/2 cups shredded pasta mixture, 1/4 cup chopped fresh dill, 2 teaspoons lemon juice, 1/2 teaspoon kosher salt, and 1/2 teaspoon pepper; cook for 2 minutes. Pour 1/3 cup of soup into each of the 6 bowls; sprinkle each serving with 2 teaspoons of grated parmesan cheese.For 6 servingsCaloric content 234; Fat content 15 g (sat 8 g, mono 1 g, poly 7 g); Protein 14 g; Carbohydrates 11 g; Fiber 2 g; Cholesterol 44 mg; Iron 2 mg; Sodium 634 mg; Calcium 81 mgSpaghetti Frittata with tomatoes and basil: Heat 1 1/2 teaspoons olive oil in a medium nonstick skillet over medium-high heat. Add 2 1/2 cups of the pasta mixture to the pan; cook for 3 minutes. Combine 1/3 cup chopped green onions, 1/3 cup 2% reduced-fat milk, 2 tablespoons chopped fresh basil, 1/2 teaspoon kosher salt, 1/4 teaspoon pepper, 6 large eggs, and 1 1/3 ounce shredded whole milk mozzarella cheese (about 1/3 cup) in a large bowl. Add the egg mixture to the pan. Reduce the heat to medium-low; cover and cook for 8 minutes or until tender. Combine 3/4 cup quartered cherry tomatoes, 1 tablespoon chopped basil, 1 tablespoon olive oil, 1/2 teaspoon white wine vinegar, and 1/8 teaspoon kosher salt in a bowl. Cut the frittata into 4 slices; top with the tomato mixture.For 4 servings (serving size: 1 slice and about 3 tablespoons tomato mixture)Calories 302; FAT CONTENT 2 g (4 g sat, 4 g mono, 5 g poly); Protein 16 g; Carbohydrates 18 g; Fiber 1 g; Cholesterol 290 mg; Iron 2 mg; Sodium 594 mg; Calcium 157 mg