Chicken and Noodle Salad with Peanut Dressing
Penne with Broccoli Rabe, Prosciutto, and Garlic
Really Quick Pancetta Penne
NOTE: White, Red, or Green?
Shrimp and Pasta Bowl with Feta
Stuffed Shells Florentine
NOTE: A Pasta Primer
Tagliatelle with Creamy Goat Cheese Sauce
SERVES 9 SERVING SIZE 1 cup PREPARATION TIME 30 minutes COOK TIME 50 minutes
This dish is soooo good! Go ahead and try it out on your friends and family. I bet you’ll have the whole table saying “Grazie!!”
8 ounces ziti
2 teaspoons olive oil
4 ounces reduced-fat Italian sausage, casing removed
1/2 cup chopped onion
2 cups bottled marinara sauce
1 cup part-skim mozzarella cheese
2 tablespoons grated fresh Parmesan cheese
GARNISH
1/4 cup minced fresh parsley
1 Preheat the oven to 350°F. Coat a 3-quart casserole dish with cooking spray. Set aside.
2 Cook the ziti in a large pot of boiling water according to package directions.
3 Meanwhile, heat the olive oil in a large skillet over medium heat. Sauté the sausage and onion for about 5–7 minutes, breaking up the pieces of sausage.
4 Drain the ziti and add to a large bowl. Add the sausage onion mixture, marinara sauce, and 1 cup of the mozzarella cheese. Spoon into the prepared baking dish.
5 Cover with foil and bake for 40 minutes. Uncover and sprinkle with the remaining mozzarella cheese and Parmesan cheese. Bake for 5–10 minutes until cheese is melted. Sprinkle each serving with fresh parsley.
EXCHANGES/CHOICES
1 1/2 Starch
1 Med-Fat Meat
Calories 190
Calories from Fat 55
Total Fat 6.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Cholesterol 15 mg
Sodium 455 mg
Total Carbohydrate 25 g
Dietary Fiber 2 g
Sugars 5 g
Protein 10 g
SERVES 10 SERVING SIZE about 1 cup PREPARATION TIME 15 minutes COOK TIME 35 minutes
Chicken and Noodle Salad with Peanut Dressing
Noodles in peanut sauce is a take-out favorite, but making your own is quick, healthier, and not difficult to replicate. Using soba, udon, or whole-wheat pasta makes this dish a bit more nutritious than plain white pasta. Use the peanut sauce on cooked vegetables as well.
1 pound boneless, skinless chicken breasts
2 large carrots, peeled and grated
1 red bell pepper, diced
2 scallions, thinly sliced on a diagonal
8 ounces udon or soba noodles or whole-wheat linguine
DRESSING
3 tablespoons reduced-fat peanut butter
3 tablespoons lowersodium soy sauce
1 1/2 tablespoons rice vinegar
2 teaspoons sesame oil
1 teaspoon sugar
1/2 teaspoon grated fresh ginger
1 garlic clove, finely minced to a paste
GARNISH
1/4 cup coarsely chopped toasted cashews
1/4 cup minced fresh cilantro
1 Place the chicken breasts in a large skillet. Cover with water and bring to a gentle boil. Lower the heat, cover, and let simmer for 10 minutes until the chicken is cooked through. Remove the chicken with a slotted spoon and let it cool on a plate in the refrigerator for 15–20 minutes.
2 Meanwhile, bring a large pot of water to a boil. Combine the carrots, red pepper, and scallions in a large salad bowl.
3 Add the noodles to the boiling water and cook according to package directions. Drain.
4 Combine all the dressing ingredients and mix well. Set aside.
5 Slice the cooled chicken into thin strips and add to the vegetables in the bowl. Add the pasta and the peanut dressing to the bowl and mix well. Garnish the salad with cashews and cilantro.
EXCHANGES/CHOICES
1 Starch
1/2 Carbohydrate
2 Lean Meat
Calories 205
Calories from Fat 65
Total Fat 7.0 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Cholesterol 25 mg
Sodium 300 mg
Total Carbohydrate 21 g
Dietary Fiber 2 g
Sugars 4 g
Protein 16 g
SERVES 6 SERVING SIZE 1/6 recipe PREPARATION TIME 10 minutes COOK TIME 35–40 minutes
Pasta Primavera literally translates to springtime pasta. We typically associate comfort food with a cold winter night, but this is great when the spring flowers begin to bloom. The sauce is light, yet creamy, so it’s comforting without all the usual heaviness.
1 Cook the pasta in boiling water for 10–12 minutes, or according to the package instructions. Drain well.
12 ounces penne or other pasta shapes
1/2 pound asparagus, cut into 1 1/2-inch lengths (keep tips separate)
1/2 pound green beans, trimmed and cut into 1/4-inch lengths
1/2 pound shelled fresh peas
1 tablespoon olive oil
1 onion, chopped
1 garlic clove, chopped
3 ounces lean pancetta, chopped
1/4 pound button mushrooms, chopped
1 tablespoon flour
3/4 cup dry white wine
2 tablespoons half-and-half
2 tablespoons chopped mixed fresh herbs, such as parsley and thyme
kosher salt, to taste
freshly ground black pepper, to taste
2 While the pasta is cooking, drop the pieces of asparagus stalk, green beans, and peas into a saucepan of boiling water. Bring back to a boil and cook for 5 minutes. Add the asparagus tips and cook for 2 minutes. Drain thoroughly.
3 Heat the oil in a saucepan. Add the onion and cook for 3–4 minutes or until softened. Add the garlic, pancetta, and mushrooms, and continue to cook, stirring occasionally, for about 2 minutes.
4 Stir in the flour, then gradually pour in the wine and bring to the boil, stirring constantly. Simmer until the sauce is thickened. Stir in the half-and-half, herbs, and season with the salt and pepper. Add the vegetables to the sauce and heat gently for 1–2 minutes, without boiling.
5 Divide the pasta among 4 serving bowls and spoon the sauce over the top. Serve immediately.
EXCHANGES/CHOICES
3 Starch
1 Vegetable
2 Fat
Calories 355
Calories from Fat 80
Total Fat 9.0 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Cholesterol 15 mg
Sodium 275 mg
Total Carbohydrate 55 g
Dietary Fiber 6 g
Sugars 6 g
Protein 14 g
SERVES 6 SERVING SIZE 1 cup PREPARATION TIME 15 minutes COOK TIME 15 minutes
Penne with Broccoli Rabe, Prosciutto, and Garlic
Broccoli rabe, a cousin of broccoli, is considered a homey comfort food among the Italians. Sun-dried tomatoes and lots of garlic add so much to this fast, easy dish.
8 ounces uncooked penne pasta
1 tablespoon olive oil
4 garlic cloves, minced
1/2 teaspoon crushed red pepper
2 cups broccoli rabe, trimmed and cut into 2-inch pieces
1/2 cup sliced sun-dried tomatoes
1/2 cup water
2 tablespoons freshly grated Parmesan cheese
1/2 cup fat-free ricotta cheese
1/3 cup soft, reduced-fat goat cheese
2 slices prosciutto di Parma, sliced 1/8-inch thick and diced
2 tablespoons minced parsley
kosher salt, to taste
freshly ground black pepper, to taste
1 Bring a pot of water to boil for the pasta. Add the pasta and cook for 10 minutes.
2 In a sauté pan, add the olive oil and bring to mediumhigh heat.
3 Add garlic, red pepper, broccoli rabe, sun-dried tomatoes, and 1/2 cup water and cook covered with a lid for 5 minutes.
4 In a large bowl, add Parmesan cheese, ricotta cheese, goat cheese, and prosciutto and mix gently. Drain the pasta and add it to the bowl. Toss with garlic, broccoli rabe, and sun-dried tomato mixture.
5 Add parsley, salt, and pepper.
EXCHANGES/CHOICES
2 Starch
1 Med-Fat Meat
Calories 225
Calories from Fat 45
Total Fat 5.0 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Cholesterol 10 mg
Sodium 255 mg
Total Carbohydrate 33 g
Dietary Fiber 2 g
Sugars 4 g
Protein 12 g
SERVES 4 SERVING SIZE 3/4 cup PREPARATION TIME 10 minutes COOK TIME 12 minutes
Don’t be fooled into thinking that Italians always make pasta sauces from scratch; they do a little honest cheating too! In this recipe, good quality bottled sauce is combined with fabulous, rich-tasting ingredients that make it taste homemade.
8 ounces uncooked penne noodles
2 ounces pancetta bacon, chopped
1 medium onion, chopped
1 clove garlic, minced
2 cups bottled marinara sauce
1/4 cup pitted, chopped black olives (preferably Kalamata)
1 tablespoon capers, drained
2 tablespoons freshly grated Parmesan cheese
1 Boil the pasta according to package directions, until cooked al dente, about 7–9 minutes.
2 While the pasta is cooking, sauté the pancetta, onion, and garlic in a large skillet for 6–7 minutes over medium-high heat. Add the marinara sauce and cook for 5 minutes.
3 Add the olives and capers. Drain the pasta and immediately add it to the sauce. Toss well and serve with Parmesan cheese.
EXCHANGES/CHOICES
3 1/2 Starch
1 Vegetable
1 1/2 Fat
Calories 360
Calories from Fat 80
Total Fat 9.0 g
Saturated Fat 2.7 g
Trans Fat 0.0 g
Cholesterol 15 mg
Sodium 930 mg
Total Carbohydrate 58 g
Dietary Fiber 4 g
Sugars 14 g
Protein 13 g
SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 15 minutes COOK TIME 37 minutes
Rigatoni with sausage was a staple in my home growing up. My mom always seemed to have the ingredients on hand, and over the years she continued to slim it down. This is the version I remember so well because it filled me up, but never weighed me down.
8 ounces rigatoni
1 teaspoon olive oil
3 ounces hot Italian sausage, casings removed
1 large onion, chopped
4 garlic cloves, minced
1 small zucchini, diced
1 14 1/2-ounce can diced tomatoes
3 tablespoons chopped fresh basil
2 teaspoons chopped fresh oregano
1/4 cup pitted black olives
GARNISH
1/4 cup chopped fresh parsley
1 Boil the pasta in a large pot of lightly salted water for about 10–12 minutes or until al dente. Drain, set aside.
2 Heat the oil in a large skillet over medium heat. Add the sausage and onion and cook for 3 minutes, making sure to break apart the sausage.
3 Add the garlic and cook for 2 minutes. Add in the zucchini and cook for 4 minutes.
4 Add in the tomatoes (with juice) and bring to a boil. Lower the heat, cover, and simmer for 15 minutes. Add in the basil, oregano, and olives and cook uncovered for 3 minutes.
5 Toss in the pasta and mix well. Serve in a shallow bowl and garnish with chopped parsley.
EXCHANGES/CHOICES
1 1/2 Starch
1 Vegetable
1/2 Fat
Calories 165
Calories from Fat 30
Total Fat 3.5 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Cholesterol 5 mg
Sodium 195 mg
Total Carbohydrate 27 g
Dietary Fiber 2 g
Sugars 4 g
Protein 6 g
SERVES 8 SERVING SIZE 1/8 recipe PREPARATION TIME 5 minutes COOK TIME 15 minutes
By looking at the short ingredient list, you might not think this dish would amount to tasting like anything great. This dish is nothing short of spectacular simplicity.
8 ounces uncooked spaghetti (you may use any shaped pasta)
4 tablespoons olive oil
6 garlic cloves, thinly sliced
1/4 to 1/2 teaspoon crushed red pepper (depending on your tolerance for hot pepper)
1 1/2 cups fresh baby spinach leaves
1/4 cup freshly grated Parmesan cheese
1/4 teaspoon freshly ground black pepper
1 Cook pasta according to package directions.
2 Meanwhile, heat the oil in a large skillet over medium heat. Add the garlic and crushed red pepper and sauté until garlic is slightly browned, about 1 minute.
3 Reserve 2 tablespoons of the cooking water and drain the pasta well. (Make sure there is as little water as possible clinging to the pasta.) Add pasta to the pan with the garlic and red pepper and toss well. Add the spinach and continue to cook until spinach wilts. Add the reserved cooking water and continue to cook 1 more minute.
4 Serve pasta with Parmesan cheese and black pepper sprinkled on top.
EXCHANGES/CHOICES
1 1/2 Starch
1 1/2 Fat
Calories 185
Calories from Fat 70
Total Fat 8.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Cholesterol 5 mg
Sodium 35 mg
Total Carbohydrate 23 g
Dietary Fiber 1 g
Sugars 1 g
Protein 5 g
SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 20 minutes COOK TIME 55 minutes
Shrimp and Pasta Bowl with Feta*
Perfect for a young family, there are always clean plates when this dish is served. It’s so simple to make—you can even teach the kids how to peel and devein the shrimp.
3 pints cherry tomatoes, sliced in half
3 tablespoons olive oil
kosher salt, to taste
freshly ground black pepper, to taste
3 tablespoons minced garlic
1 1/2 pounds medium shrimp, peeled and deveined
1/2 cup fresh chopped parsley
2 tablespoons fresh lemon juice
2/3 cup crumbled feta cheese
1 16-ounce box whole-wheat penne or fusilli
1 Preheat the oven to 450°F. Add the cherry tomatoes to a large 9 × 13-inch baking pan. Pour the olive oil over the tomatoes and sprinkle with salt and pepper. Roast in the oven for about 10 minutes.
2 Add the garlic and roast for approximately 10 minutes more. Remove the baking dish from the oven and stir in the shrimp, parsley, and lemon juice. Sprinkle with the feta.
3 Place the baking dish back into the oven and bake for another 10–12 minutes until shrimp are completely cooked through. Meanwhile, bring a large pot of lightly salted water to a boil. Add in the penne and cook until al dente, about 8–9 minutes. Drain the pasta and place into a large serving bowl. Add in the shrimp mixture and lightly toss. Serve immediately.
EXCHANGES/CHOICES
3 Starch
1 Vegetable
2 Lean Meat
1 Fat
Calories 385
Calories from Fat 90
Total Fat 10.0 g
Saturated Fat 2.9 g
Trans Fat 0.1 g
Cholesterol 120 mg
Sodium 260 mg
Total Carbohydrate 51 g
Dietary Fiber 8 g
Sugars 5 g
Protein 25 g
*Recipe courtesy of Elisa Zied, RD
SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 25 minutes COOK TIME 60 minutes
Although this is one of my longer cooking sauces, it’s definitely worth the wait. This is Italy’s finest dish and is the epitome of classic home cooking. As the sauce simmers, you can just absorb the heady fragrance.
1 tablespoon olive oil
1 large onion, diced
1 carrot, peeled and diced
2 celery stalks, diced
2 garlic cloves, minced
20 rehydrated sun-dried tomato halves, diced
6 ounces 93% lean ground beef
3 ounces chicken livers, chopped
1 28-ounce can whole tomatoes
1 cup dry red wine
1/2 cup low-fat, reduced-sodium beef broth
10 ounces whole-wheat spaghetti
2 teaspoons minced fresh thyme
3 tablespoons minced fresh parsley
kosher salt, to taste
freshly ground black pepper, to taste
1 Heat the olive oil in a large skillet over medium heat. Add the onion, carrot, celery, garlic, and sun-dried tomatoes and sauté 10 minutes until the vegetables are lightly browned.
2 Add in the beef and chicken livers and cook until the meat is browned, about 5 minutes.
3 Add the whole tomatoes to a bowl. With your hands, coarsely chop the tomatoes. Add the tomatoes and the liquid, wine, and beef broth to the pan. Bring to a boil. Lower the heat, cover, and simmer for 30–35 minutes, stirring occasionally.
4 Bring a pot of lightly salted water to a boil. Cook the spaghetti for about 10 minutes until al dente.
5 Meanwhile, add the thyme and parsley to the sauce and cook uncovered on medium-low heat for 10 minutes. Drain the pasta.
6 Mix the spaghetti and meat sauce together until the strands are well coated. Add salt and pepper.
EXCHANGES/CHOICES
2 Starch
1 Vegetable
1 Lean Meat
1/2 Fat
Calories 255
Calories from Fat 45
Total Fat 5.0 g
Saturated Fat 1.2 g
Trans Fat 0.1 g
Cholesterol 75 mg
Sodium 335 mg
Total Carbohydrate 38 g
Dietary Fiber 7 g
Sugars 8 g
Protein 15 g
SERVES 5 SERVING SIZE 1/5 recipe PREPARATION TIME 10 minutes COOK TIME 15 minutes
Yes, Spaghetti Carbonara can be prepared lower in fat. I use the same ingredients as a traditional recipe for carbonara, but I use less of each ingredient and this dish still comes out creamy and comforting.
8 ounces spaghetti (whole-wheat if desired)
2 ounces serrano ham (if you can’t get serrano ham, use a good lean ham)
2 eggs
2 tablespoons light cream
2 tablespoons fat-free half-and-half
1 large garlic clove, minced
2 tablespoons part-skim ricotta cheese
2 tablespoons fat-free ricotta cheese
3 tablespoons freshly grated Parmesan cheese, divided
kosher salt, to taste
freshly ground black pepper, to taste
1 Cook the spaghetti in lightly salted water for about 7–9 minutes until al dente.
2 Meanwhile, add the ham to a dry skillet and cook over high heat for 2–3 minutes until crispy. Remove the ham from the skillet, drain on paper towels, and tear the ham into pieces. Set aside.
3 In a medium-sized bowl, beat the eggs with the cream and half-and-half. Add the garlic, ricotta, and half of the Parmesan cheese. Season with salt and pepper.
4 Drain the pasta. Return the empty pan to the heat and pour in the egg mixture. Heat for 1 minute over low heat, stirring constantly. Add the spaghetti to the pot. Toss the spaghetti with the egg mixture, working quickly to coat the strands with the mixture. Add the ham pieces and toss again. Serve immediately with the remaining Parmesan cheese.
EXCHANGES/CHOICES
2 1/2 Starch
1 Med-Fat Meat
Calories 255
Calories from Fat 55
Total Fat 6.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Cholesterol 100 mg
Sodium 225 mg
Total Carbohydrate 36 g
Dietary Fiber 1 g
Sugars 2 g
Protein 14 g
SERVES 9 SERVING SIZE 2/3 cup PREPARATION TIME 8 minutes COOK TIME 12 minutes
I’ve always loved to combine two colors of pasta together in a dish. It’s fun and it makes the dish look so visually appealing. I’ve brought down the fat quite a bit, but this dish is still amazingly creamy and filling. The strips of ham and peas add texture and dimension to this very homey meal.
4 ounces uncooked fettuccine
4 ounces uncooked spinach fettuccine
1 1/2 teaspoons unsalted butter
2 teaspoons minced garlic
1/3 cup half-and-half
1/3 cup fat-free half-and-half
1/2 10-ounce package frozen peas, thawed
1 tablespoon freshly grated Parmesan cheese
kosher salt, to taste
1/4 teaspoon fresh, ground black pepper
4 ounces lean cooked ham, cut into thin slices
1 In a large pot of boiling water, cook the fettuccine according to package directions.
2 Meanwhile, melt the butter in a large nonstick skillet over medium-low heat. Add the garlic and sauté for 1 minute. Stir in the half-and-half, peas, Parmesan, salt, and pepper. Bring the sauce to simmer and cook for 4 minutes.
3 With a slotted spoon, transfer the pasta directly from the pot to the skillet. Add the ham to the skillet. Turn off the heat and toss the pasta so it absorbs the sauce.
EXCHANGES/CHOICES
1 1/2 Starch
1 Lean Meat
Calories 155
Calories from Fat 25
Total Fat 3.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Cholesterol 10 mg
Sodium 130 mg
Total Carbohydrate 24 g
Dietary Fiber 2 g
Sugars 2 g
Protein 8 g
SERVES 8 SERVING SIZE 2 shells PREPARATION TIME 25 minutes COOK TIME 35–40 minutes
I have wonderful memories of stuffing pasta shells for weekend dinners when I was a kid. In fact, preparing this dish with my mom is one of the reasons that I grew to love cooking.
2 cups bottled marinara sauce
16 jumbo pasta shells
1 1/2 cups fat-free ricotta cheese
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1/4 cup freshly grated Parmesan cheese
1 egg, beaten
1/4 cup minced fresh basil
dash ground nutmeg
1/2 cup shredded partskim mozzarella cheese
1 Preheat the oven to 350°F. Spread the bottom of a 9 × 13-inch pan with 1 cup of the marinara sauce. Set aside.
2 Cook the pasta according to package directions. Meanwhile, in a bowl combine the ricotta cheese, spinach, Parmesan cheese, egg, basil, and nutmeg. Mix well.
3 Drain the shells. Spoon equal amounts of filling into each shell and place them filling-side up in the prepared baking pan. Spoon the remaining marinara sauce on top.
4 Cover with foil and bake for about 35–40 minutes. Uncover and sprinkle with the mozzarella cheese. Bake for 5–10 minutes until cheese is melted.
EXCHANGES/CHOICES
1 1/2 Starch
1 Med-Fat Meat
Calories 180
Calories from Fat 35
Total Fat 4.0 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Cholesterol 50 mg
Sodium 395 mg
Total Carbohydrate 23 g
Dietary Fiber 2 g
Sugars 8 g
Protein 14 g
SERVES 7 SERVING SIZE 1/7 recipe PREPARATION TIME 10 minutes COOK TIME 10 minutes
Tagliatelle with Creamy Goat Cheese Sauce
By using both ricotta and goat cheese mixed with a little pasta water, you can produce a creamy lower-fat sauce for just about any pasta. You would think that with this few ingredients, this recipe wouldn’t amount to much. On the contrary, less is more; more flavor, that is!
12 ounces tagliatelle or other long-stranded pasta
1/2 cup part-skim ricotta cheese
4 ounces soft, mild, reduced-fat goat cheese
6 scallions, thinly sliced
kosher salt, to taste
freshly ground black pepper, to taste
1/4 cup chopped toasted walnuts
1 Cook the pasta in lightly salted boiling water until al dente, about 10 minutes. Drain, reserving about 1/2 cup of the pasta cooking water.
2 Mix together the ricotta and goat cheeses. Add the pasta cooking water and mix until a smooth sauce forms. Toss the sauce with the cooked pasta and mix in the scallions. Season with salt and pepper. Transfer to a serving bowl or platter and top with the walnuts.
EXCHANGES/CHOICES
1 1/2 Starch
1 Med-Fat Meat
Calories 255
Calories from Fat 70
Total Fat 8.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Cholesterol 40 mg
Sodium 85 mg
Total Carbohydrate 35 g
Dietary Fiber 2 g
Sugars 2 g
Protein 11 g