Serves 2-3
1 cup Small Shells, Elbow Macaroni or other small pasta shape, uncooked
3 cups 1% milk, divided
1 10-oz. box frozen mixed vegetables, thawed and drained, or 1 1/2 cups chopped fresh vegetables (such as zucchini, yellow squash, corn and peas)
1/2 tsp. dried thyme
1/2 tsp. paprika
1 1/2 tbsp. cornstarch
1 6-oz. can clams, drained
Salt and pepper to taste
Prepare pasta according to package directions; drain. Rinse pasta under cold water until cool. Drain again.
Combine 2 1/2 cups milk, vegetables, thyme, paprika and pasta in a 2-quart saucepan. Cook over medium heat until bubbles form around the edge of the milk.
In a separate bowl, stir the remaining 1/2 cup milk and cornstarch together until cornstarch dissolves. Stir the cornstarch mixture into soup and heat to simmering. Add clams and simmer, stirring frequently, 3 minutes. Add salt and pepper to taste. Serve hot.
Each Serving Provides:
472 Calories
31.9 g Protein
73.3 g Carbohydrates
5 g Fat
47.7 mg Cholesterol
192 mg Sodium
Calories from Fat 10%
Pasta Fagiole
1 lb. Ditalini or other small pasta shape
1/4 cup olive oil
1 clove garlic, minced
2 large green peppers, chopped
1 cup chopped onions
1 cup chopped celery
1 16-oz. can tomato puree
1 can water
salt and freshly ground black pepper to taste
dash of dried parsley
2 12-oz. cans white cannelini beans
Prepare pasta according to package directions, drain. While pasta is cooking, heat oil in large saucepan. Add garlic, green pepper, onions and celery. Saut茅 until tender. Add tomato puree with 1 can of water, then add seasonings. Cook on low heat for 30 minutes. Add beans and stir. Add bean mixture to pasta. Mix well and serve.
Each Serving Provides:
380 Calories
14 g Protein
64 g Carbohydrates
8 g Fat
0 mg Cholesterol
271 mg Sodium
83 mcg Folate
Calories from Fat 19%
Pasta with Roasted Vegetables
Serves 4
8 oz. Rigatoni, Mostaccioli, or other medium pasta shape, uncooked
1 pound fresh mixed vegetables, such as:
green beans
red onions
snow peas
asparagus
carrots
squash
turnips
zucchini
leeks
fennel
red or green bell peppers
mushrooms
Salt and pepper to taste
1 tsp. Italian seasoning
2 tbsp. vegetable or olive oil
2 tsp. balsamic vinegar
2 tbsp. grated Parmesan cheese
1/4 cup chicken broth
Preheat oven to 500-o F. Prepare pasta according to package directions. While pasta is cooking, slice or cut vegetables and place in a shallow baking pan, arranged in a single layer. Season with salt, pepper and Italian seasoning, and brush lightly with oil. Roast in a 500-o F oven for about 10 minutes or until vegetables caramelize and brown, leaving any juice in the baking sheet. Drain and set juices aside. Chop vegetables into 1-inch pieces.
When pasta is done, drain well. Toss cooked pasta with vegetable juice, vegetables, vinegar, chicken broth and Parmesan cheese. Serve immediately.
Each Serving Provides:
514 Calories
16.5 g Protein
89.6 g Carbohydrates
9.9 g Fat
2.6 mg Cholesterol
67.4 mg Sodium
Calories from Fat 17%
Pasta Salad with Pineapple-Mint Salsa
Serves 4
1 pound Mostaccioli, Ziti or other medium pasta shape, uncooked
1 small cucumber
6 to 8 fresh strawberries, washed, hulled and finely chopped
2 tbsp. coarsely chopped fresh mint
2 cups finely diced fresh pineapple (about 1/2 pineapple)
1/4 tsp. salt
1/2 cup low fat yogurt
1/4 cup non-fat sour cream
1/4 cup orange juice
1 tbsp. brown sugar or honey
Prepare pasta according to package directions. While pasta is cooking, peel the cucumber, trim the ends and cut it in half lengthwise. Scoop out the seeds with a spoon and cut the cucumber into 1/4-inch pieces.
Combine the cucumber, strawberries, pineapple and salt in a small bowl and stir until blended. (This salsa can be made and refrigerated up to one day in advance.)
In a small bowl, mix together yogurt, sour cream, orange juice and brown sugar or honey.
When pasta is done, drain well and rinse under cold water. Drain again and transfer to a mixing bowl. Add the yogurt mixture and mix well. Toss in the fruit salsa, season to taste and serve.
Each Serving Provides:
520 Calories
18 g Protein
106 g Carbohydrates 3 g Fat
0.5 g Saturated
0 mg Cholesterol
105 mg Sodium
Pasta Jambalaya
Serves 6
8 oz. Penne, Mostaccioli or other medium pasta shape, uncooked
8 oz. Spinach Penne, Mostaccioli or other medium pasta shape, uncooked
2 tbsp. margarine
6 oz. uncooked boneless chicken breast, sliced into thin strips
12 shrimp (21 to 25), peeled and deveined
4 oz. thinly sliced andouille sausage
1 tbsp. garlic, chopped
1/4 cup chopped scallions
1/4 cup chopped green bell peppers
1/4 cup chopped red bell peppers
1/2 cup chopped onion
1/2 cup chopped tomatoes
1/2 tsp. freshly ground pepper
1/4 tsp. cayenne pepper
1/4 tsp. thyme leaves
1/4 tsp. oregano leaves
1/2 tsp. paprika
1 tbsp. tomato paste
1 cup chicken broth, skimmed of fat
2 tbsp chopped parsley
Cook pasta according to package directions; drain. Melt 2 tablespoons margarine in a large saut茅 pan over medium-high heat and add chicken and shrimp. When chicken and shrimp are partially cooked, add sausage, garlic, chopped vegetables, salt, black and cayenne peppers, thyme, oregano and paprika. Cook for several minutes until vegetables are partially cooked. Add tomato paste and stock. Bring to a boil and reduce until sauce is fairly thick. Remove the parsley and the two cooked pastas and mix thoroughly or pour sauce directly over the hot pasta.
Each Serving Provides:
590 Calories
25 g Protein
90 g Carbohydrates
14 g Fat
45 mg Cholesterol
300 mg Sodium
Calories from Fat 17%
Fajita Pasta
Serves 8
1 pound Penne, Mostaccioli or other medium pasta shape, uncooked
1 pound lean boneless top round steak
1 1/4 cup low-sodium tomato juice, divided
1/4 cup lime juice
2 cloves garlic, minced
1/2 tsp. ground cumin
1/2 tsp. ground red pepper
1 tsp. vegetable oil
1 green bell pepper, seeded and cut into thin strips
1 red bell pepper, seeded and cut into thin strips
1 cup sliced purple onion
1 cup nonfat sour cream
1-2 jalape帽o peppers, seeded and minced
Shredded reduced-fat Cheddar cheese (optional)
Slice steak diagonally across grain into 1/4-inch strips. Place steak in zip-top plastic bag. Add 1/2 cup tomato juice, lime juice, garlic, cumin and ground red pepper. Marinate in refrigerator at least 4 hours.
Prepare pasta according to package directions. While pasta is cooking, remove steak from marinade. Discard marinade.
Coat a large skillet with cooking spray; add oil and place over high heat until hot. Add steak and cook 3 minutes or until done. Remove steak from skillet and keep warm. Recoat skillet with cooking spray. Add pepper strips and onion to skillet; saut茅 until crisp-tender.
When pasta is done, drain well. Place in a large bowl. Add steak, pepper mixture, sour cream, jalape帽o, and remaining 3/4 cup tomato juice. Toss. Salt and pepper to taste. Serve immediately.
NOTE: If desired, sprinkle with shredded reduced-fat Cheddar cheese.
Each Serving Provides:
470 Calories
29.8 g Protein
75 g Carbohydrates
5 g Fat
1.0 g Saturated Fat
45 mg Cholesterol
60 mg Sodium
Calories from Fat 9%
Quick Chili Pasta
Serves 4 to 6
8 oz. Medium Shells, Elbow Macaroni or other medium pasta shape, uncooked
1 small onion, peeled and finely diced
1 12-oz. can corn, drained
1 jalape帽o, cored and thinly sliced
1 tbsp. chili powder
1 tsp. cumin
2 cloves garlic, finely chopped
1 16-oz. can red kidney beans, rinsed and drained
1 12-oz. jar salsa
1/2 cup shredded low-sodium Cheddar cheese
Prepare pasta according to package directions. While pasta is cooking, combine remaining ingredients in large pot and heat until onion is cooked.
When pasta is done, drain well. Transfer to a serving bowl. Add contents of pot and toss gently until well combined. Sprinkle Cheddar on top and serve immediately.
*May be frozen. To reheat, thaw completely and heat in large saucepan over medium-high heat until warmed through.
Each Serving Provides:
305 Calories
13.7 g Protein
53.7 g Carbohydrates
5.3 g Fat
11.3 mg Cholesterol
314 mg Sodium
Calories from Fat 15%
Pasta Mexicali
Serves 8
8 oz. Penne, Mostaccioli or Rotini, uncooked
1 16-oz. can black beans, rinsed and drained
1 16-oz. can cannellini beans, rinsed and drained
1 11-oz. can yellow corn kernels, drained
1 cup chopped red onion
1/2 cup finely diced red bell pepper
1/4-1/2 cup chopped fresh cilantro
1/2 cup chopped fresh parsley or 2 tbsp. dried parsley
1/4 cup cider vinegar
1 tbsp. Dijon mustard
2 cloves garlic, minced
1 1/2 tsp. ground cumin
1/2 tsp. cayenne pepper (optional)
1/2 tsp. black pepper
1/4 cup vegetable oil
Prepare pasta according package directions; drain. In a large bowl, combine pasta, beans, corn, onion, bell pepper, cilantro and parsley. In a separate bowl, combine vinegar, Dijon mustard, garlic, cumin, cayenne and black pepper. Slowly whisk oil into vinegar mixture. Add vinegar mixture to pasta and stir well. Serve well chilled.
Each Serving Provides:
424 Calories
17.3 g Protein
71 g Carbohydrates
9 g Fat
0 mg Cholesterol
559 mg Sodium
Calories from Fat 19%Any pasta recipes to share? Those low fat ones plz :-)?
Pasta With Asparagus
4 cloves garlic minced
1 tsp crushed red pepper
2-3 dashes hot red pepper
1/4 c olive oil
1 T butter
1 lb cut asparagus
1/4 t black pepper
1/2 t salt
1/4 c shredded Parmesan cheese
1/2 lb bow tie pasta
Cook garlic, pepper flakes and hot pepper. Stir in oil and butter 2-3 min. Add asparagus and salt, pepper, cook 8 - 10 min until crisp and tender. Add cheese and mix well. Pour over cooked pasta. Serve immediatelyAny pasta recipes to share? Those low fat ones plz :-)?
Try this website www.about.com/food
It provides lots of nice and healthy cooking recipes from different countries cuisine.... including pasta
No comments:
Post a Comment