Primo Pasta Dishes
Fresh Linguine with Sausage and Cabbage
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Fresh Linguine with Sausage and Cabbage
Serves: 4 Prep Time: Per serving (2 cups): 348 calories, 7 g fat (17% of calories), 1 g saturated fat, 53 g carbs, 18 g protein, 2 g fiber, 35 mg calcium, 3 mg iron, 363 mg sodium
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Ingredients: 2 chicken sausages (about 5 ounces total)
Directions:
1 small red onion 1 4-ounce wedge savoy cabbage 1 tablespoon balsamic vinegar 3/4 teaspoon cornstarch 3 teaspoons olive oil, divided 1 cup reduced-sodium chicken broth 1/4 teaspoon freshly ground black pepper 1 12-ounce package fresh linguine Bring a large covered pot of water to a boil over high heat. Reduce to low and simmer covered until ready to cook pasta. Meanwhile, cut sausage into ¼-inch-thick diagonal pieces, slice onion to make ½ cup, and shred cabbage to make 3 cups. In a small bowl, mix vinegar and cornstarch. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add sausage, reduce heat to medium, and cook 1 minute. Turn sausage and cook another minute. Add remaining 1 teaspoon oil, onion, and cabbage and sauté 1 minute. Add broth and ¼ cup cold water; bring to a boil over high heat. Stir in cornstarch mixture and pepper. Cook, stirring, until liquid is a little glossy, about 30 seconds. Set aside. Return pasta water to a boil over high heat. Add linguine and cook uncovered according to package directions, about 2 minutes. Drain in a colander. Add drained pasta to sausage and sauce in skillet and toss gently to combine. Divide among four plates and serve immediately. |
Nutmeg Mac 'n Cheese with Tomatoes
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Nutmeg Mac 'n Cheese with Tomatoes
Serves: 4 Prep Time: (2 cups) 484 calories, 466 mg calcium, 79 g carbs, 7 g fat (12% of calories), 4 g fiber, 28 g protein, 3 g saturated fat, 3 mg iron, 464 mg sodium
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Ingredients:
Directions:
Preheat oven to 350°F. Cook pasta according to the package directions. Drain and reserve 1/3 cup of the pasta water. Transfer pasta to a large bowl. While pasta is still hot, stir in sour cream, reserved pasta water, and diced tomatoes. Set aside.
Scald milk by heating it in a medium saucepan over medium heat until tiny bubbles appear around the edges. Add cheese, mustard, pepper, and nutmeg. Simmer, stirring constantly, until cheese melts. Fold cheese mixture into the pasta and transfer to a casserole dish (mixture will be thin but will thicken as it bakes). Mix together bread crumbs and Parmesan cheese. Sprinkle over pasta. Bake uncovered for 20 to 25 minutes or until the top is golden brown. |
Pasta With Roasted Vegetables And Peaches
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Pasta With Roasted Vegetables And Peaches
Serves: 4 Prep Time: 450 calories, 17% fat (8.7 g; 1.4 g saturated), 70% carbs (79 g), 13% protein (14g), 6 g fiber, 54 mg calcium, 3.9 mg iron, 46 mg sodium.
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Ingredients:
Directions:
Cooking spray 12 ounces spiral-shaped pasta 1 medium zucchini, halved lengthwise 1 medium yellow squash, halved lengthwise 1 red bell pepper, seeded andquartered 1 peach, halved and pitted 2 tablespoons olive oil, divided Salt and ground black pepper 1 cup cherry or grape tomatoes 4 green onions DRESSING 12 cup orange juice 1 tablespoon honey mustard 1 tablespoon balsamic vinegar 1 tablespoon chopped fresh thyme or 12 teaspoon dried Salt and ground black pepper 14 cup chopped fresh basil >Preheat oven to 450F. Coat a large baking sheet with cooking spray. >Cook pasta. Drain and transfer to a large bowl. >Meanwhile, place zucchini, squash, bell pepper and peach on prepared baking sheet, flesh-side up. Brush the tops with 1 tablespoon of the olive oil. Season with salt and black pepper. Place tomatoes and green onions on tray (do not baste). Roast 25 minutes, until all are tender and golden brown. >In a medium bowl, whisk together orange juice, honey mustard, balsamic vinegar, remaining tablespoon of olive oil and thyme. Season to taste with salt and black pepper. Add mixture to pasta and toss to coat. >Chop roasted vegetables (except tomatoes) and peach into 1-inch pieces and add to pasta mixture. Add tomatoes and toss to combine. Fold in chopped basil. Serve warm or chilled. |
Pasta Primavera
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Pasta Primavera
Serves: 4 Prep Time: 376 calories, 12g fat (28% of calories), 2g saturated fat, 57g carbs, 12g protein, 6g fiber, 112 mg calcium, 4mg iron, 214mg sodium
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Ingredients:
Directions:
3 tablespoons extra-virgin olive oil Bring a large pot of water to a boil. Meanwhile, heat oil in a large skillet. Add onion and salt and saute over medium heat for about 5 minutes, or until onion begins to soften. Add broccoli, cauliflower, and half the garlic to skillet. Stir and cook for about 5 minutes, or until vegetables are just barely tender. Add green beans, peas, bell pepper, and squash. Cook approximately 5 minutes more, then stir in remaining garlic. Cook another minute and set aside. Once water is boiling, add fusilli and cook about 12 minutes, or until tender but still al dente. Drain thoroughly and transfer to a large bowl. Add vegetable sauté and toss with tongs to combine thoroughly. Sprinkle in scallions, parsley, basil, and Parmesan and toss again. Grind in black pepper and serve topped with pine nuts (if using). |
Presto Pesto Pasta
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Presto Pesto Pasta
Serves: 6 Prep Time: 371 calories, .60 g calcium, 60.5 g carbs (65%), 9 g fat (22%), 3 g fiber, 12 g protein (13%)
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Ingredients:
Directions:
Cook pasta in rapidly boiling water until al dente, about 2-3 minutes. Drain in a colander, reserving 1 cup of pasta water. Pour 1/2 cup of the reserved water back into pot and turn heat to medium-high. Add pesto sauce, cherry tomatoes, and basil leaves. Stir until combined. Taste and adjust seasonings with salt if necessary. Turn heat off. Add pasta and stir until well coated. If sauce seems dry, add the remaining 1/2 cup of reserved pasta water. Salt and pepper to taste. Serve immediately.
Boost Nutrition: Stir in 6 tablespoons of grated Parmesan cheese just before serving to add 23 calories, 2 g fat, 2 g protein, and 68 mg calcium. Sprinkle 4 tablespoons of pine nuts over pasta just before serving to add 23 calories, 2 g fat, and 1 g protein. |
Linguine With Garlic-Sardine Sauce and Spinach
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Linguine With Garlic-Sardine Sauce and Spinach
Serves: 5 Prep Time: (1 1/2 cups): 440 calories, 26% fat (13 g; 3 g saturated), 46% carbs (51 g), 28% protein (31 g), 7 g fiber, 462 mg calcium, 6 mg iron, 524 mg sodium.
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Ingredients: 8 ounces whole-wheat linguine or spaghetti
Directions:
Cook pasta according to package directions. Drain and reserve 1/2 cup of the cooking water.2 slices whole-wheat bread, lightly toasted 2 teaspoons olive oil 3 cloves garlic, minced 1 teaspoon dried oregano 1 teaspoon crushed red pepper flakes 4 4 3/8-ounce cans boneless, skinless sardines, packed in olive oil, drained 2 packed cups baby spinach leaves 4 tablespoons chopped fresh parsley 4 tablespoons grated Parmesan cheese Meanwhile, break toast into 2-inch pieces and place in a food processor. Process into coarse crumbs. Set aside. Heat oil in a large skillet over medium-high heat. Add garlic, oregano and red pepper flakes and sauté 1 minute. Add sardines and cook 3 minutes. Reduce heat to low, add cooked pasta, reserved pasta water and spinach, and toss to combine. Remove from heat, add parsley and 4 tablespoons of the bread crumbs, and toss to combine. Transfer mixture to individual plates and top with remaining bread crumbs and Parmesan cheese. |
Penne With Caramelized Onions
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Penne With Caramelized Onions
Serves: 4 Prep Time: 535 calories, 22% fat (13 g; 2 g saturated), 63% carbs (85 g), 15% protein (20 g), 12 g fiber, 219 mg calcium, 8 mg iron, 628 mg sodium
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Ingredients: 1 ounce pine nuts (about 1/4 cup)
Directions:
Toast pine nuts in a dry skillet over medium-low heat for about 2 minutes or until golden and aromatic, stirring frequently to avoid burning. Set aside.2 tablespoons olive oil 2 cups thinly sliced onion 1/2 teaspoon salt 1 pound chopped fresh or frozen spinach 12 ounces frozen artichoke hearts, defrosted 1-2 heaping tablespoons minced or crushed garlic 1 cup low-sodium vegetable broth 3/4 pound small penne pasta Freshly ground black pepper to taste Red pepper flakes to taste 2 tablespoons grated Parmesan Place a deep large skillet or a Dutch oven over medium-high heat for 2 minutes. Add the oil and swirl to coat the pan. Add onions and sauté for 5 minutes. Meanwhile, boil a large pot of water for the pasta. Add the salt to the onions and sauté for 5 minutes longer, until the onions are very soft. Stir in the spinach (if using frozen, defrost, thoroughly drain and squeeze out all the water first), artichoke hearts, garlic and broth, and heat to a boil. Turn the heat to low, cover and simmer gently while the pasta cooks. Cook the pasta until just tender. Drain well, and transfer to the skillet. Stir and cook over low heat for about 5 minutes. Serve topped with black pepper, red pepper, Parmesan cheese and pine nuts. |
Spaghetti With Chunky Tomato Sauce (and Olive Tapenade With Crostini)
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Spaghetti With Chunky Tomato Sauce (and Olive Tapenade With Crostini)
Serves: 4 Prep Time: (1 1/2 cups pasta with sauce, 2 tablespoons tapenade, 2 slices bread): 402 calories, 14% fat (6 g; < 1 g saturated), 71% carbs (71 g), 15% protein (15 g), 13 g fiber, 190 mg calcium, 4 mg iron, 818 mg sodium.
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Ingredients: 2 teaspoons olive oil
Directions:
2 shallots, minced 2 cloves garlic, minced 1 28-ounce can diced tomatoes 1 teaspoon dried oregano 1/2 teaspoon ground black pepper 1/4 cup chopped fresh basil 1 1/2-pound loaf whole-grain baguette, sliced into 1/2-inch-thick slices 8 ounces whole-wheat spaghetti Tapenade 1/2 cup pitted Greek kalamata olives 1/4 cup stuffed green olives (stuffed with pimento) 1 tablespoon drained capers 1 clove garlic, chopped Preheat oven to 350° F. To make the sauce, heat oil in a medium saucepan over medium heat. Add shallots and garlic and saute 2 minutes. Add tomatoes, oregano and black pepper and bring mixture to a boil. Reduce heat, partially cover and simmer 10 minutes. Remove from heat and stir in basil. Meanwhile, arrange bread slices on a baking sheet. Bake 10 minutes, until golden brown. Cook pasta according to package directions. Drain and set aside. To make the tapenade, in a food processor, combine olives, capers and garlic. Process until almost smooth. Transfer spaghetti to individual bowls and spoon tomato sauce over top. Top toasted bread with tapenade and serve on the side |
Goat Cheese and Three-Greens Lasagna
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Goat Cheese and Three-Greens Lasagna
Serves: 8 Prep Time: (1 slice): 361 calories, 9 g fat (22% of calories), 5 g saturated fat, 54 g carbs, 18 g protein, 4 g fiber, 150 mg calcium, 4 mg iron, 465 mg sodium
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Ingredients: 9 ounces soft goat cheese
Directions:
1 teaspoon dried thyme 1 teaspoon dried basil 1 teaspoon dried oregano 2 teaspoons minced garlic 2 14-ounce jars prepared pasta sauce or crushed tomatoes 1 pound lasagna noodles, preferably whole-wheat, boiled according to package directions 1 10-ounce box frozen kale, collards, or mustard greens, thawed and drained 4 cups loosely packed baby arugula 4 cups loosely packed baby spinach 1 cup jarred roasted red peppers, drained and diced ¼ cup grated Parmesan Salt and pepper to taste
TIP: Adding 1 tbsp. olive oil to the cooking water will stop the noodles from sticking together once they're drained. |
Wild Mushroom Risotto
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Wild Mushroom Risotto
Serves: 6 Prep Time: (1 1/3 cups): 280 calories, 19% fat (6 g; 2 g saturated), 62% carbs (43 g), 19% protein (13 g), 2.5 g fiber, 103 mg calcium, 1 mg iron, 453 mg sodium.
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Ingredients: 1 ounce dried wild mushrooms (such as shiitake or porcini)
Directions:
In a small bowl, soak the dried mushrooms in 1/2 cup hot water for 15 minutes. 2 teaspoons olive oil 2 shallots, minced 2 cloves garlic, minced 1 cup sliced fresh cremini or button mushrooms, or a combination of both 12 ounces dry pastina (or any tiny pasta) 1/4 teaspoon dried sage 4 cups reduced-sodium vegetable or chicken broth 1/2 cup shredded Parmesan cheese 1/4 cup chopped fresh parsley Salt and black pepper to taste Meanwhile, heat oil in a large saucepan over medium heat. Add shallots and garlic and cook 1 minute. Add fresh mushrooms and cook 3-5 minutes, until they begin to release juice. Add pastina and sage and cook 1minute. Add 1/2 cup of the broth and simmer until the liquid is absorbed. Continue adding broth, 1/2 cup at a time, waiting until liquid is absorbed before adding more. (Total cooking time should be about 8 minutes.) Strain reconstituted mushrooms through a paper-towel-lined sieve, reserving the soaking liquid. Rinse mushrooms to remove any dirt and slice into thin strips. Add mushrooms to the pastina. Using a tablespoon, add most of the reserved liquid from the mushrooms to the pasta. (Do not use the liquid at the very bottom of the cup, because it will have sediment.) Simmer until liquid is absorbed. Stir in Parmesan and cook 1minute, until cheese melts. Remove from heat and stir in parsley. Season to taste with salt and black pepper. Serve immediately. |
Recipe Slideshows
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