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Fresh Tomato Sauce

16 Jul

4lbs tomatoes
1/4 cup Olive oil
1 small onion
2-3 small cloves garlic
1/2 medium carrot
1/2 stalk celery
1/2 teaspoon salt
1-2 fresh basil leaves

Peel and seed tomatoes.
Finely chop onion, carrot, celery and garlic then cook over medium heat for ~10 minutes stirring constantly.  Add chopped tomatoes and reduce heat to medium-low. Simmer for 45 minutes.  Salt to taste adding finely chopped fresh basil leaves.

Makes about 4 cups.

Tuna Rigatoni Puttanesca

6 Apr

 

12 oz whole-grain rigatoni
2 Tbsp olive oil
4 cloves garlic, thinly slices
1/2 tsp dried hot pepper flakes
28 oz no-salt-added diced tomatoes
1/4 cup no-salt-added tomatoe paste
6 oz cans no-salt-added chunk water-packed tuna, drained
1 cup Kalamata or other brined black olives, pitted and halved
2 Tbsp capers, drained and rinsed
1/4 cup chopped fresh Italian parsley
1/4 tsp sea salt
1/4 tsp freshly ground black pepper

In a large pot of boiling salted water, cook rigatoni until tender but firm, 8-10 minutes.  Drain, reserving 1/4 cup of the cooking liquid.

Meanwhile, heat oil in large deep skillet over medium heat.  Fry garlic and hot pepper flakes until lightly golden and fragrant, about 15 seconds.  Add tomatoes, tomato paste, tuna, olives and capers.  Bring to boil, reduce heat and simmer, breaking tuna up with a spoon, until slightly thickened, about 8 minutes.  Stir in parsley, salt and pepper; simmer for 1 minute.

Stir in pasta and the reserved cooking liquid; heat through tossing to coat, about 1 minute.

NUTRITIONAL INFORMATION

CALORIES PER SERVING: 650
PROTEIN: 38 g
CARBS: 77 g
GRAMS OF FAT: 25 g
SAT FAT: 2 g
CHOLESTEROL: 25 mg
FIBER: 11 g
SUGARS: 12 g

Chicken and Shrimp Fusilli with Corn

6 Apr

2 Tbsp extra virgin olive oil
2 cloves garlic, minced
1 1/2 tsp sweet smoked or regular paprika
1/2 tsp sea salt
1/2 tsp fresh ground black pepper
10 oz boneless, skinless chicken breasts or thighs, cut into 2-inch pieces
8 oz uncooked extra-large shrimp, peeled and deveined
12 oz brown rice fusilli or whole-wheat fusilli
1/2 sweet or red onion, thinly sliced
1 sweet green pepper, seeded, quartered then sliced crosswise into thin strips
2 cups cherry tomatoes or grape tomatoes, halved
1 cup fresh or frozen, thawed sweet corn
1 tsp dried basil
1 cup crumbled low-fat ricotta cheese

In large bowl, toss half the oil, garlic, paprika, salt and pepper.  Add chicken and shrimp, toss to coat.

Meanwhile, in large pot of boiling salted water, cook pasta until tender but firm. 8-10 minutes, drain and return to pot, reserving 1/2 cup cooking liquid.

In large deep skillet over medium-high heat, fry chicken and shrimp, stirring, until golden and just cooked through, 4-5 minutes.  Transfer to a clean bowl and return skillet to stove top.

Heat remaining oil in skillet over medium heat; fry onion, green pepper, tomatoes, corn and basil, stirring occasionally, until softened, about 5 minutes.  Return chicken, shrimp and any accumulated juices to skillet, along with pasta, ricotta cheese, and the reserved cooking liquid; heat through, tossing to coat, about 1 or 2 minutes.

Eat Up !!!!

NUTRITIONAL INFORMATION

CALORIES PER SERVING: 631
PROTEIN: 41 g
CARBS: 85 g
GRAMS OF FAT: 15 g
SAT FAT: 4 g
CHOLESTEROL: 139 mg
FIBER: 6 g
SUGARS: 5 g

Pasta Carbonara

28 Mar

10 slices lean turkey bacon, chopped
4 eggs (use Hi-Omega3 free range)
1 cup grated low-fat Parmesan cheese
3/4 cup light cream (use the 5% type)
1/2 tsp freshly ground black pepper
1 lb multigrain or whole-wheat spaghetti
4 cups lightly packed torn spinach leaves

In a non-stick skillet over medium heat, cook bacon until golden brown, about 5 minutes.
To reduce fat content, transfer to paper towel-lined bowl; set aside.

In large bowl, whisk together eggs, cheese, cream and pepper; set aside.

In large pot of boiling salted water, cook spaghetti until tender but firm, 8-10 minutes, adding spinach 20 seconds before the end of cooking time.
Drain, reserving 3/4 cup of the cooking liquid.

Immediately add paste and 1/2 cup of the reserved cooking liquid to egg mixture and toss well to lightly cook eggs and coat pasta.
Add bacon, and as much of th eadditional 1/4 cup cookin gliquid as needed to make the sauce creamy.

Enjoy

NUTRITIONAL INFORMATION

CALORIES PER SERVING: 619
PROTEIN: 42 g
CARBS: 88 g
GRAMS OF FAT: 16 g
SAT FAT: 7 g
CHOLESTEROL: 276 g
FIBER: 7 g
SUGARS: 1 g