Most pasta is low-fat and is full of fiber, therefore very good for you. But, many people get into trouble by loading pasta up with rich cream sauces or butter sauces. It is quite easy to make low-fat sauce for pasta. I make double all my sauces and freeze them for a quick meal one day when I don’t feel like cooking. We also purchase fresh pasta and vacuum seal it for freezing. I love my vacuum sealer. My pasta is fresh for a very long time in the freezer and never gets freezer burn. I pop the frozen pasta in boiling water, stir to separate, and in five minutes or so I have fresh hot pasta for my sauces. I also vacuum seal pasta sauces in wide mouth canning jars. Pint jars work well for two people and quart jars are perfect for sauces for 4-6 people. The following are some of our favorite sauces.
Aegean Artichoke & Penne Pasta Salad
1/4 cup lemon juice
1/2 pound penne
1/2 cup tomato juice
1 tablespoon olive oil
1 lemon, juiced
2 cloves garlic, minced
3 tablespoons fresh parsley
3 tablespoons fresh basil, or 1 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup tomato, chopped
1/2 cup Kalamata olive
2 tablespoons capers
1/2 cup feta cheese
Cut stems off artichokes. Peel off tough outer leaves to reveal yellow-green hearts. Cut artichokes into quarters. Combine 1/4 cup lemon juice with 2 cups water in a medium bowl. Add artichokes to lemon water and toss to prevent discoloration. Drain. Steam artichokes until tender, about 20 minutes. chill.
In a large pot, bring 2 quarts water to a rapid boil. Add 1 teaspoon salt and penne. Cook penne until al dente, about 10 minutes. Drain and rinse with cold water.
To make salad dressing: combine tomato juice, olive oil, lemon juice, garlic, parsley, basil, salt and pepper in a food processor or blender and puree for 30 seconds. Toss together artichokes, penne, capers, olives and feta cheese in a large bowl salad bowl. Pour dressing over and toss well.
Nutrition Facts
Amount Per Serving: Calories 221 – Calories from Fat 69
Percent Total Calories From: Fat 31%, Protein 12%, Carbohydrate 56%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 1g, Cholesterol 28mg, Sodium 736mg, Total Carbohydrate 31g, Dietary Fiber 2g, Sugars 0g, Protein 7g, Vitamin A 448 units, Vitamin C 26 units, Calcium 0 units, Iron 3 units
Angel Hair Pasta with Basil Cream Sauce
1 cup frozen peas
1 12 oz. can evaporated skim milk
1 tablespoon flour
1 clove garlic, minced
2 tablespoons fresh basil, snipped
2 ounces prosciutto, chopped
1/4 cup shredded fresh parmesan cheese
2 tablespoons shredded fresh parmesan cheese
freshly ground black pepper
1/4 cup tomato, chopped
Cook pasta according to package directions. Meanwhile, stir together milk and flour. Stir in garlic and snipped basil. Cook and stir over med. heat till mixture is bubbly and thickened. Cook and stir 1 minute more. Add peas (thawed) proscuitto and 1/4 cup parmesan cheese. Stir till cheese is melted. Add tomatoes. Cook 1 minute more. Top pasta with sauce and sprinkle each serving with remaining parmesan cheese and freshly ground pepper.
Nutrition Facts
Amount Per Serving: Calories 314 – Calories from Fat 61
Percent Total Calories From: Fat 20%, Protein 29%, Carbohydrate 51%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 3g, Cholesterol 55mg, Sodium 551mg, Total Carbohydrate 40g, Dietary Fiber 1g, Sugars 0g, Protein 23g, Vitamin A 771 units, Vitamin C 15 units, Calcium 0 units, Iron 1 units
Angel Hair Pasta with Onion-Mushroom Sauce
1/2 ounce dry shitake mushroom
1 tablespoon margarine, imitation
2 cups button mushrooms, sliced thinly
1 cup red onion
2 cloves garlic, minced
1 teaspoon thyme
1 tablespoon lemon peel, grated
8 ounces angel hair pasta, cooked
In a 2-quart saucepan, bring the broth, crepes and shitakes to a boil over medium-high heat. Remove the pan from the heat and let the mixture stand for 20 minutes. In a 3-quart saucepan, melt the margarine over medium heat. Add the button mushrooms, onions and garlic, and cook, stirring frequently, until the onions are tender, 4 to 5 minutes. Drain the crepes and shitakes, reserving the liquid. Add the drained mushrooms to the onion mixture and cook, stirring frequently, until they are tender, 10 to 15 minutes. Stir in the reserved liquid, thyme and lemon peel; cook for 2 minutes. Spoon over the hot pasta and toss.
Nutrition Facts
Amount Per Serving: Calories 255 – Calories from Fat 54
Percent Total Calories From: Fat 21%, Protein 17%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 50mg, Sodium 354mg, Total Carbohydrate 39g, Dietary Fiber 1g, Sugars 0g, Protein 11g, Vitamin A 132 units, Vitamin C 7 units, Calcium 0 units, Iron 1 units
Capellini With Clam Sauce
1/3 cup onion, chopped
1/4 cup green bell pepper, chopped
2 cloves garlic, minced
3 cups tomatoes, peeled, seeded and chopped
or 2 14 oz. cans chopped tomatoes
1 8 oz. can tomato sauce
1/2 teaspoon crushed red pepper
1/4 teaspoon salt
1 10 3/4 ounce can clam, minced
1/4 cup italian parsley, chopped
8 ounces capellini, (angel hair) pasta
Add oil to non-stick pan. Saute onion, green pepper over medium high heat until tender. Add garlic and saute 1 minute longer. Stir in tomato and next 3 ingredients. Cover, reduce heat and simmer 20 minutes. Drain clams, reserving juice. Add juice to tomato mixture and simmer an additional 5 minutes. Stir in clams and parsley. Cook 5 minutes. Remove from heat and keep warm. Cook pasta, drain and place in a large bowl. Add sauce and toss gently. Serve immediately.
Nutrition Facts
Amount Per Serving: Calories 394 – Calories from Fat 39
Percent Total Calories From: Fat 10%, Protein 30%, Carbohydrate 60%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 51mg, Sodium 598mg, Total Carbohydrate 60g, Dietary Fiber 2g, Sugars 0g, Protein 29g, Vitamin A 2332 units, Vitamin C 68 units, Calcium 0 units, Iron 26 units
Chicken Tetrazzini
3 cups sliced fresh mushrooms
1/3 cup minced onion
1/2 cup all-purpose flour
2 1/3 cups canned no-salt-added chicken broth
2 cups skim milk
1/4 cup light cream cheese
1/4 cup grated Parmesan cheese, divided
1/4 cup dry sherry
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1 small jar diced pimiento, drained
1 pound spaghetti
2 cups chicken breasts, chopped cooked
vegetable cooking spray
Melt margarine in a large saucepan over medium heat; add mushrooms and onion, and saute 7 minutes or until liquid evaporates Stir in flour Gradually add broth, milk, and cream cheese product; bring to a boil, and cook 5 minutes stirring constantly. Remove from heat; stir in 2 tablespoons Parmesan cheese and next 5 ingredients. Stir spaghetti and chicken into mushroom mixture. Spoon mixture into a deep 3-quart casserole coated with cooking spray. Sprinkle with reaming 2 tablespoons Parmesan cheese. Cover casserole, and bake at 350° for 20 minutes. Bake, uncovered, 10 minutes Let stand 5 minutes before serving.
Nutrition Facts
Amount Per Serving: Calories 498 – Calories from Fat 98
Percent Total Calories From: Fat 20%, Protein 23%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 4g, Cholesterol 43mg, Sodium 408mg, Total Carbohydrate 72g, Dietary Fiber 1g, Sugars 0g, Protein 28g, Vitamin A 413 units, Vitamin C 3 units, Calcium 0 units, Iron 4 units
Clams in Tequila-Spiked Tomato Sauce on Vermicelli
1 28 oz. can tomato, undrained and chopped
1 onion, chopped
1 jalapeno, seeded and minced
2 cloves garlic, crushed
2 teaspoons olive oil
1/2 cup evaporated lowfat milk
3 tablespoons tequila
1 pound fresh pasta
3 tablespoons chopped cilantro
Soak clams in lightly salted water while you prepare other ingredients. If you have the time, let them soak for 30 minutes. In blender process tomatoes with juice, onion, hot pepper and garlic until smooth. Heat oil in large pot and add tomato mixture. Cook until liquid has evaporated by about half (6 to 8 minutes). Add evaporated milk and tequila. Add clams and cook, covered, until clams open, about 5 minutes. Discard any clams that do not open. Serve over cooked pasta in large soup bowls. Sprinkle each serving with cilantro. Serve immediately.
Nutrition Facts
Amount Per Serving: Calories 729 – Calories from Fat 93
Percent Total Calories From: Fat 13%, Protein 35%, Carbohydrate 49%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 2g, Cholesterol 205mg, Sodium 450mg, Total Carbohydrate 89g, Dietary Fiber 2g, Sugars 0g, Protein 64g, Vitamin A 2938 units, Vitamin C 97 units, Calcium 0 units, Iron 56 units
Classic Lasagna
5 1/2 cups chopped onion
4 cloves garlic, minced
1/2 cup Burgundy, or other dry red wine
2 tablespoons red wine vinegar
1/8 teaspoon crushed red pepper
2 stewed tomatoes, undrained and chopped
1 4 ounce can tomato paste
1/4 cup chopped fresh parsley
1/8 teaspoon pepper
1 1/2 cups nonfat ricotta cheese
vegetable cooking spray
12 lasagna noodles, cooked
1 cup provolone cheese, shredded
Cook turkey sausage in a large saucepan over medium heat until browned, stirring to crumble sausage. Drain; wipe drippings from pan with a paper towel. Return sausage to skillet. Add onion and garlic; saute 5 minutes. Add Burgundy and next 4 ingredients; stir well. Cover, reduce heat, and simmer 10 minutes. Remove from heat, and set aside. Combine parsley and next 3 ingredients; stir well, and set aside. Spread 1/2 cup tomato mixture in bottom of a 13-x 9- x 2-inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture, top noodles with 2 cups tomato mixture, half of the ricotta cheese mixture, and 1/3 cup shredded provolone cheese. Repeat the layers, beginning and ending with noodles. Spread the remaining 1 1/2 cups tomato mixture over noodles, and sprinkle with the remaining 1/3 cup provolone cheese. Cover and bake at 350 degrees for 20 minutes. Uncover and bake an additional 10 minutes. Let stand 5 minutes before serving.
Nutrition Facts
Amount Per Serving: Calories 249 – Calories from Fat 105
Percent Total Calories From: Fat 42%, Protein 26%, Carbohydrate 31%
Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 5g, Cholesterol 43mg, Sodium 450mg, Total Carbohydrate 19g, Dietary Fiber 1g, Sugars 0g, Protein 16g, Vitamin A 848 units, Vitamin C 19 units, Calcium 0 units, Iron 3 units
Corn And Black Bean Wontons
1/2 cup fresh parsley, packed
1/2 cup Vegetable Broth
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon ground pepper
40 won ton, wrappers
8 ounces black beans, cooked
1/4 cup Vegetable Broth
1 cup corn, cooked
1 teaspoon cumin seeds
To prepare sauce, in food processor, combine cilantro and parsley, process until chopped. Add the 1/2 cup broth, oil, salt and pepper. Process until smooth. Transfer to a small sauce pan; keep warm over low heat. To prepare wontons, in medium bowl, mash beans; stir in the 1/4 cup broth. Fold in the corn and cumin seeds. Arrange wonton wrappers on work surface; place 1 heaping tablespoon bean-corn mixture in the center of each. With pastry brush dipped in water, brush edges of wonton wrapper, Top each with another wonton wrapper, pressing edges together with fork to seal. Cover wontons with damp paper towels until ready to cook. Bring large skillet of water and the remaining 1 teaspoon of oil to boil; add wontons. Cook stirring gently to prevent sticking, 4 minutes. With slotted spoon or spatula, carefully remove wontons to serving bowl; spoon cilantro sauce evenly over top.
Nutrition Facts
Amount Per Serving: Calories 282 – Calories from Fat 35
Percent Total Calories From: Fat 12%, Protein 16%, Carbohydrate 72%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 33mg, Sodium 891mg, Total Carbohydrate 50g, Dietary Fiber 3g, Sugars 0g, Protein 11g, Vitamin A 713 units, Vitamin C 12 units, Calcium 0 units, Iron 4 units
Eggplant Pasta Sauce With Capers & Olives
1 cup onion, chopped
4 cloves garlic, chopped
1 28 oz. can tomato, crushed
1/2 cup dry red wine
1 teaspoon oregano
1/4 cup fresh parsley, chopped
1/4 cup capers, rinsed and drained
1/4 cup black olive, drained
1 tablespoon olive oil
1/2 cup parmesan, or romano (grated)
1 pound pasta
Sprinkle eggplant with salt and place in a colander. Cover with a plate and place a weight, such as a 1-pound can of tomatoes on top. After 30 minutes, remove the eggplant, rinse and pat dry with a paper towel. Spray non-stick saute pan with cooking spray, heat oil and saute onion and garlic 1 minute. Add eggplant cubes and cook 5 minutes. Add tomatoes, red wine, oregano parsley and salt and pepper to taste. Cook 10 minutes on medium heat. Stir in capers and olives. Cook pasta until almost al dente. Drain and return to pot; stir in sauce. Spoon into warm dishes and top with cheese.
Nutrition Facts
Amount Per Serving: Calories 360 – Calories from Fat 74
Percent Total Calories From: Fat 20%, Protein 16%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 62mg, Sodium 328mg, Total Carbohydrate 57g, Dietary Fiber 2g, Sugars 0g, Protein 15g, Vitamin A 1157 units, Vitamin C 41 units, Calcium 0 units, Iron 4 units
Fettuccine Alfredo
2 cloves garlic, minced
1 tablespoon all-purpose flour
1 1/3 cups skim milk
4 tablespoons non-fat cream cheese
2 tablespoons light cream cheese
1 1/4 cups freshly grated parmesan cheese, divided
4 cups hot cooked fettuccine
3 tablespoons chopped fresh parsley
freshly ground pepper to taste
Melt margarine in a saucepan over medium heat. Add garlic; saute 1 minute. Stir in flour. Gradually add milk, stirring with a wire whisk until blended; cook, stirring constantly, 8 minutes or until thickened and bubbly. Stir in cream cheese; cook 2 minutes. Add 1 cup Parmesan cheese, stirring constantly until it melts. Pour cheese mixture over hot cooked fettuccine; toss well to coat. Top with remaining 1/4 cup parmesan cheese, fresh parsley, and pepper.
Nutrition Facts
Amount Per Serving: Calories 219 – Calories from Fat 119
Percent Total Calories From: Fat 54%, Protein 31%, Carbohydrate 15%
Totals and Percent Daily Values (2000 calories): Fat 13g, Saturated Fat 7g, Cholesterol 45mg, Sodium 679mg, Total Carbohydrate 8g, Dietary Fiber 0g, Sugars 0g, Protein 17g, Vitamin A 980 units, Vitamin C 2 units, Calcium 0 units, Iron 1 units
Fettuccine Bolognese
1 onion, finely chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
2 cloves garlic, minced
2 28 oz. cans tomatoes, drained & chopped
1/2 cup dry white wine
2 tablespoons tomato paste
1 tablespoon dried rosemary
1 tablespoon dried basil
1/2 teaspoon freshly ground black pepper
3/4 cup evaporated lowfat milk
1 pound fresh pasta
Brush non-stick pan lightly with olive oil. Add turkey sausages (casings removed and broken up), onion, carrot, celery and garlic and cook, stirring often to break up sausage, until meat has lost its pink color (about 5 minutes). Transfer to medium saucepan. Add remaining ingredients except for milk. Cook over low heat until thick and reduced to about 5 cups (about an 1 hour and 15 minutes). Add the evaporated milk and simmer 5 minutes. Serve over cooked pasta or refrigerate for 3 days or freeze for 1 month.
Nutrition Facts
Amount Per Serving: Calories 414 – Calories from Fat 65
Percent Total Calories From: Fat 16%, Protein 19%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 2g, Cholesterol 80mg, Sodium 367mg, Total Carbohydrate 64g, Dietary Fiber 3g, Sugars 0g, Protein 20g, Vitamin A 5695 units, Vitamin C 77 units, Calcium 0 units, Iron 5 units
Garden Greek Pasta Salad
1 16 oz. can kidney beans, rinsed and drained
1/2 cup feta cheese, crumbled
4 cups cooked pasta, raditore
2 cups cucumbers, thinly sliced
1 cup chopped red bell pepper
1/2 cup red onion, sliced
1/4 cup Kalamata olive, pitted & cut in half
1/4 cup finely chopped fresh parsley
2 tablespoons olive oil
1/4 cup lemon juice
2 teaspoons chopped fresh oregano
Mix all ingredients except cheese in glass or plastic bowl. Cover and refrigerate at least 1 hour to blend flavors. Top with cheese.
Nutrition Facts
Amount Per Serving: Calories 367 – Calories from Fat 70
Percent Total Calories From: Fat 19%, Protein 21%, Carbohydrate 60%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 29mg, Sodium 303mg, Total Carbohydrate 55g, Dietary Fiber 4g, Sugars 0g, Protein 19g, Vitamin A 938 units, Vitamin C 33 units, Calcium 0 units, Iron 7 units
Lemon-Chicken Pasta
2 cloves garlic, minced
8 ounces boneless skinless chicken breast, sliced
1/2 cup frozen baby peas
1/3 cup carrot, coarsely shredded
1/2 cup chicken broth
2 tablespoons nonfat cream cheese
2 cups farfalle pasta, cooked (bow tie pasta)
3 tablespoons grated Parmesan cheese
1/2 teaspoon grated lemon rind
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add garlic; saute 15 seconds. Add chicken; saute 1 minute. Add peas and carrot; saute 1 minute. Remove from skillet; set aside. Add broth and cream cheese to skillet; cook over medium-high heat 3 minutes or until cheese melts, stirring constantly with a wire whisk. Stir in chicken mixture, farfalle, and next 4 ingredients; cook 1 minute.
Nutrition Facts
Amount Per Serving: Calories 477 – Calories from Fat 127
Percent Total Calories From: Fat 27%, Protein 36%, Carbohydrate 37%
Totals and Percent Daily Values (2000 calories): Fat 14g, Saturated Fat 3g, Cholesterol 147mg, Sodium 1293mg, Total Carbohydrate 44g, Dietary Fiber 1g, Sugars 0g, Protein 43g, Vitamin A 5743 units, Vitamin C 10 units, Calcium 0 units, Iron 4 units
Light Pasta Primavera
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
2 cups sliced mushrooms
2 carrots, sliced
1 large zucchini, chopped
1/2 cup fresh basil, chopped
3/4 tablespoon salt
1/2 tablespoon pepper
2 tablespoons all-purpose flour
1 14 oz. can evaporated lowfat milk
12 ounces fusilli
1/3 cup freshly grated parmesan cheese
Melt butter over medium-high heat; cook onion, garlic and mushrooms for 5 minutes. Stir in carrots, zucchini, asparagus, 2 tablespoon each of the basil and water, salt and pepper; cover and cook over medium heat for 5 minutes. Cook, uncovered, for 1 to 2 minutes or until almost all the liquid has evaporated. Stir in flour; cool, stirring, for 1 minute. Pour in milk; cook, stirring, for 5 minutes or until thickened. Meanwhile, in large pot of boiling water, cook fusilli al dente; drain and toss with sauce. Sprinkle with Parmesan and remaining basil, toss again.
Nutrition Facts
Amount Per Serving: Calories 589 – Calories from Fat 96
Percent Total Calories From: Fat 16%, Protein 19%, Carbohydrate 64%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 4g, Cholesterol 10mg, Sodium 1592mg, Total Carbohydrate 95g, Dietary Fiber 3g, Sugars 0g, Protein 28g, Vitamin A 12958 units, Vitamin C 56 units, Calcium 0 units, Iron 4 units
Macaroni & Cheese
8 ounces lowfat sour cream
4 cups elbow macaroni, cooked
2 cups lowfat cheddar cheese, shredded
1/2 cup skim milk
1 green onion, chopped
3/4 teaspoon salt
1/2 teaspoon pepper
2 egg whites
Butter-flavored cooking spray
1/4 cup dry bread crumbs
1/4 teaspoon paprika
Garnish: fresh oregano sprigs
Combine cottage cheese and sour cream in container of an electric blender; process until smooth. Combine cottage cheese mixture, macaroni, and next 6 ingredients; spoon into a 2-quart casserole coated with cooking spray. Sprinkle with breadcrumbs and paprika; coat with cooking spray. Cover and bake at 350° for 30 minutes. Uncover and bake 5 additional minutes. Garnish, if desired.
Nutrition Facts
Amount Per Serving: Calories 370 – Calories from Fat 79
Percent Total Calories From: Fat 21%, Protein 27%, Carbohydrate 52%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 4g, Cholesterol 25mg, Sodium 584mg, Total Carbohydrate 48g, Dietary Fiber 0g, Sugars 0g, Protein 25g, Vitamin A 162 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
Pasta Carbonara
2 garlic cloves, minced
6 cups spaghetti, cooked
1/4 cup grated Parmesan cheese
2 tablespoons minced fresh parsley
1/4 teaspoon freshly ground pepper
1 cup 2% low-fat milk
6 tablespoons egg substitute
Cook bacon in a large nonstick skillet over medium-high heat until crisp. Add garlic and saute 1 minute or until tender. Reduce heat to low; stir in pasta, cheese, parsley, and pepper. Combine milk and egg substitute; stir well. Pour milk mixture over spaghetti mixture, and cook 3 minutes or until sauce thickens, stirring constantly. Serve immediately.
Nutrition Facts
Amount Per Serving: Calories 470 – Calories from Fat 97
Percent Total Calories From: Fat 21%, Protein 21%, Carbohydrate 59%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 2g, Cholesterol 42mg, Sodium 739mg, Total Carbohydrate 69g, Dietary Fiber 0g, Sugars 0g, Protein 24g, Vitamin A 337 units, Vitamin C 2 units, Calcium 0 units, Iron 5 units
Pasta e Fagioli
1 teaspoon olive oil
1 cup red onion, finely chopped
1/2 cup celery, finely copped
1 tablespoon garlic, minced
2 teaspoons fresh rosemary, chopped
2 teaspoons fresh sage, chopped
2 cups tomatoes, seeded and finely chopped
1/4 teaspoon salt
1 teaspoon pepper
8 ounces pasta, (ditalini, rotini, spirals, etc. uncooked)
3 cups spinach, coarsely chopped
1 1/4 cups cannellini beans, or Great Northern Beans (dry)
Sort and wash beans and cook in 2 quarts stock for 1 hour or until almost tender (they will cook another 20 minutes or so). Drain beans and reserve broth. Transfer 1 cup beans to container of food processor. Process until smooth. Return to beans in pan. Place oil in non-stick skillet and heat. Add onion and next 4 ingredients and saute 5 minutes. Add onion mixture, tomato, salt and pepper and 2 cups broth to bean mixture. Cook over medium-low heat 15 minutes.. Add pasta and cook an additional 20 minutes (or until pasta is tender), stirring frequently (add bean cooking broth as needed). Add spinach and cook 2 minutes or until spinach wilts.
Nutrition Facts
Amount Per Serving: Calories 473 – Calories from Fat 49
Percent Total Calories From: Fat 10%, Protein 22%, Carbohydrate 68%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 1g, Cholesterol 41mg, Sodium 3141mg, Total Carbohydrate 80g, Dietary Fiber 5g, Sugars 0g, Protein 26g, Vitamin A 3513 units, Vitamin C 43 units, Calcium 0 units, Iron 9 units
Pasta With Tomato, Basil And Ricotta
1/4 cup fresh basil, chopped
1 tablespoon red onion, minced
1 clove garlic, chopped
1/2 cup part-skim ricotta cheese
1 tablespoon olive oil
salt and freshly ground black pepper
1/2 pound pasta, rotelle, Ziti Or Penne, cooked al dente
Combine the tomatoes, basil, onion, garlic. Stir in the ricotta, olive oil, salt and pepper to taste. Toss hot pasta with the sauce and serve at once.
Nutrition Facts
Amount Per Serving: Calories 259 – Calories from Fat 71
Percent Total Calories From: Fat 27%, Protein 16%, Carbohydrate 56%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 51mg, Sodium 60mg, Total Carbohydrate 36g, Dietary Fiber 1g, Sugars 0g, Protein 11g, Vitamin A 615 units, Vitamin C 19 units, Calcium 0 units, Iron 3 units
Penne with Artichoke Hearts
8 ounces fresh spinach, washed
1 pound penne, cooked al dente
1 onion, thinly sliced
2 cloves garlic, minced
3/4 teaspoon oregano
salt and pepper, to taste
3/8 cup dry white wine
3 tablespoons lemon juice
3/4 cup lowfat ricotta cheese
1 tablespoon lemon zest, grated
Slice about 2/3 of artichokes into small wedges; chop remainder into paste. Set aside. While pasta is cooking, saute onion and garlic in water until soft. Add oregano, salt and fresh-ground pepper. Reduce heat to low and stir in wine, lemon juice, spinach leaves (if desired) and reserved artichokes. Simmer, stirring, until spinach is wilted and all is heated through (1-3 minutes). Stir in ricotta. Drain pasta and add to sauce; remove from heat and add lemon zest just before serving.
Nutrition Facts
Amount Per Serving: Calories 477 – Calories from Fat 62
Percent Total Calories From: Fat 13%, Protein 19%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 3g, Cholesterol 97mg, Sodium 456mg, Total Carbohydrate 78g, Dietary Fiber 2g, Sugars 0g, Protein 22g, Vitamin A 4188 units, Vitamin C 30 units, Calcium 0 units, Iron 6 units
Ravioli With Cilantro-Tomato Sauce
1/4 cup chopped green onion
1/4 cup roasted red bell pepper
1 cup reduced fat monterey jack cheese
1/2 teaspoon ground cumin
60 wonton wrappers
3 quarts water
1/2 cup onion, minced
1 clove garlic, minced
2 8 oz. cans tomato sauce
1 4 oz. can chopped green chilies
1 tablespoon jalapeno, minced (optional)
1/3 cup cilantro, chopped
1 teaspoon sugar
1/4 teaspoon salt
Combine first 5 ingredients in medium bowl. Place 1 tbs. mixture in middle of 30 wonton skins. Brush edges of skins with water and top with remaining 30 skins. Press edges together with a fork to seal (pushing out air). Trim edges with a fluted pastry wheel if desired, but make sure they are still sealed well. Place onion, garlic, tomato sauce and green chilis in a small saucepan and simmer until onion is cooked (about 20 minutes). Add cilantro. Cook 1/3 ravioli in boiling water for 5 minutes or until tender. Remove with slotted spoon, keep warm. Repeat with remaining ravioli. Spoon Cilantro-Tomato Sauce evenly onto serving plates. Place raviolis on top of sauce. Garnish with additional cilantro if desired.
Nutrition Facts
Amount Per Serving: Calories 459 – Calories from Fat 129
Percent Total Calories From: Fat 28%, Protein 23%, Carbohydrate 49%
Totals and Percent Daily Values (2000 calories): Fat 14g, Saturated Fat 8g, Cholesterol 102mg, Sodium 1943mg, Total Carbohydrate 56g, Dietary Fiber 4g, Sugars 0g, Protein 27g, Vitamin A 2720 units, Vitamin C 32 units, Calcium 0 units, Iron 5 units
Sesame Noodle Salad w/Chicken & Asparagus
1/4 cup soy sauce
1 teaspoon chili paste, or 1/2 teaspoon dried chili flakes
1/2 pound boneless skinless chicken breast, cooked
1 tablespoon toasted sesame seeds
1 pound asparagus, thin
3 green onions, minced
1 tablespoon minced red pepper
2 tablespoons shredded carrots
2 small cucumbers, diced
8 ounces linguine
1 tablespoon sesame oil
3 cloves garlic
1 tablespoon minced ginger
1 tablespoon red wine vinegar
1 tablespoon brown sugar
3 tablespoons peanut butter
Cook linguine, rinse and cool. Toss with a little sesame oil. Process ginger, garlic, vinegar, brown sugar, peanut butter, chicken stock and soy sauce. Add sesame oil a little at a time to incorporate and add chili paste. Process until well blended. Shred chicken into 2 inch pieces and add to linguine. Add sauce and sesame seeds. Toss well. Chill. Cook asparagus al dente. Slice on the diagonal into 2 inch pieces. Add to salad and toss. Garnish with green onions, red pepper, shredded chicken and cucumbers.
Nutrition Facts
Amount Per Serving: Calories 314 – Calories from Fat 86
Percent Total Calories From: Fat 27%, Protein 25%, Carbohydrate 47%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 2g, Cholesterol 26mg, Sodium 765mg, Total Carbohydrate 37g, Dietary Fiber 1g, Sugars 0g, Protein 20g, Vitamin A 741 units, Vitamin C 26 units, Calcium 0 units, Iron 2 units
Spinach and Sun-Dried Tomato Pasta Sauce
12 ounces pasta, your choice
1 onion, chopped
4 cloves garlic, minced
1 to 2 teaspoons olive oil
1 pound fresh mushrooms, sliced
2 tablespoons tamari
Ground black pepper to taste
1 14 oz. can artichoke hearts, drained & chopped
1/4 cup Kalamata olive, chopped
1/4 cup pine nuts
1 bunch fresh spinach, stems removed
3 ounces feta cheese, crumbled
Soak sun-dried tomatoes in hot water 30 min.; drain. Slice into thin strips. Cook pasta according to package directions. Saute onions and garlic in oil over medium-low heat 2 to 3 min. Add mushrooms, tamari and black pepper; saute’ another 3 min. until vegetables are tender. Add tomatoes, artichoke hearts, olives and pine nuts; toss. Add spinach; toss and heat through. Toss with pasta; garnish with feta cheese.
Nutrition Facts
Amount Per Serving: Calories 243 – Calories from Fat 74
Percent Total Calories From: Fat 30%, Protein 15%, Carbohydrate 54%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 41mg, Sodium 513mg, Total Carbohydrate 33g, Dietary Fiber 1g, Sugars 0g, Protein 9g, Vitamin A 619 units, Vitamin C 7 units, Calcium 0 units, Iron 2 units
