Tag Archives: Pasta

Stuffed Shells Florentine

March 28, 2010 admin 3 Comments

Wow – this is a great filling meal for only 220 calories and if you have a low cal side dish, you can up the amount of shells you eat and still stay under 400 calories. The mushrooms and spinach really bulk up the meal and you feel like you are cheating, but you’re not 🙂

8 servings
220 calories per serving

1 c coarsely chopped mushrooms
½ c chopped onion
1 clove garlic, minced
½ t garlic powder
½ t onion powder
½ t parsley flakes
¼ t pepper
¼ t salt
16 oz. fat free cottage cheese
10 oz. frozen spinach, thawed and well drained
½ c Egg Beaters
24 jumbo shells
15 oz. marinara sauce
Pam

Preheat oven to 350 degrees. Cook pasta according to package instructions. Saute mushrooms, garlic, onion, and seasonings in a skillet sprayed with Pam. Remove from heat and stir in cottage cheese, spinach and eggs. Spoon the mix into the shells. Spread ½ c of sauce into the bottom of a 13×9 baking dish and place the shells in the dish. Top with the rest of the sauce and bake 35-40 minutes. You can make these well ahead and keep refrigerated and then just slip into the oven 40 minutes before it’s time to eat – that makes it a great convenient meal and a great one for entertaining.

Dinner, FiberGourmet, Fish, Italian, Pasta

Alfredo Shrimp Over Wild Mushroom Fettucine

March 20, 2010 admin Leave a comment

Here’s another great meal using FiberGourmet pasta – without it, the calorie count would make this meal unreachable in a 400 calories per meal lifestyle. Thank you, thank you, FiberGourmet !! The rich sauce over the mushroomy noodles was just a perfect mix for this alfredo dish. I can’t wait to try their other varieties of flavored noodles !

Alfredo Shrimp Over Wild Mushroom Fettucine

4 servings
340 calories per serving

8 oz. FiberGourmet Wild Mushroom Fettucine
1 ½ c frozen peas
¾ c low fat alfredo sauce
¼ c fat free half and half
1 lb. shelled, cleaned cooked medium shrimp
½ t basil flakes
¼ t pepper
Salt to taste

Cook pasta according to package instructions and during the last 3 minutes of cooking time, add the peas then drain it all together. Combine sauce, half and half, shrimp, basil, salt and pepper in a sauce pan and heat slightly. Add cooked pasta and peas and cook 2-3 minutes to heat through.

Chicken, Dinner, Kid Friendly, Lunch, Soups

Chicken and Pasta Soup

March 15, 2010 admin Leave a comment

This soup is prepared a day ahead and refrigerated so that the flavors really mingle. If you want to serve the same day you make it, that works too 🙂

6 servings
265 calories per serving

1/2 c cannellini beans
1 lb. chicken breasts, cubed
6 bay leaves
7 c water
1 onion, halved and sliced
1 carrot, sliced thinly
3 ribs celery, sliced thin
Leaves from the tops of the celery stalks
28 oz. diced tomatoes
2 T tomato paste
2 T minced garlic
½ t onion powder
2 t basil flakes
8 oz. FiberGourmet pasta (short alfredo, elbows or rotini)

In a soup pot combine chicken, bay leaves and water. Bring to a boil. Add onions, carrots, celery, celery leaves, tomatoes, tomato paste, onion powder, garlic and basil. Return to a boil and then lower heat and simmer 1 hour. Add beans and remove bay leaves. Refrigerate overnight. The next day heat the broth and cook pasta according to package instructions. Drain and place in soup bowl and ladle soup into each bowl.

FiberGourmet, Italian, Lunch, Soups, Turkey

Meatball Soup

March 14, 2010 admin Leave a comment

This is a very quick soup to make, but it tastes as good as soups that simmer for hours.

4 servings
223 calories per serving

12 precooked turkey meatballs ( I use Shady Brook Farms Italian flavor ones)
4 c vegetable broth
2 c water
1/2 c ditalini or orzo (or ¾ c FiberGourmet pasta for the same calories!)
1 14.5 oz. can Italian style diced tomatoes, undrained
2 c diced zucchini
Salt and pepper to taste
½ t garlic powder
¼ t crushed red pepper
1/4 c grated Parmesan cheese
Fresh parsley, chopped

Bring broth and water to a boil. Cook pasta 4 minutes (if you are using the FiberGourmet pasta, add 2-3 more minutes here as the pasta tends to take longer to cook). Stir in tomatoes, zucchini, salt, pepper, garlic powder, crushed red pepper and meatballs. Bring back to boil, then reduce heat and keep at a low boil 7 minutes or until pasta is tender. Garnish each bowl with chopped parsley and 1 T cheese.

Dinner, FiberGourmet, Italian, Pasta

Pasta and Artichoke Hearts in Green Sauce

March 7, 2010 admin Leave a comment

Another recipe that because of FiberGourmet pasta, you can eat a real satisfying portion size ! That means plenty of room for some grated parmesan cheese on top…and even room for a grilled chicken cutlet. You won’t believe the portion size when you make this. The sauce on the pasta and artichokes is very flavorful, light, well-textured and colorful – – it was surprisingly good !

Pasta and Artichoke Hearts in Green Sauce

3 servings
279 calories per serving

1 T oil
4 cloves garlic, minced
2 9 oz. packages of frozen artichoke hearts, thawed
¾ c chicken broth
¾ c water
8 oz. pasta (shells or rotini – FiberGourmet pasta recommended)
1 c frozen peas, thawed
1 T lemon juice
½ t tarragon flakes
½ t salt
½ t pepper
¼ c low fat sour cream
2 t flour
¼ c finely chopped red bell pepper

Heat the oil in a skillet, add garlic and sauté 1 minute. Then add the artichokes and cook another minute then add broth and ¾ c water and bring to a boil and reduce the heat and simmer 15 minutes or until the artichokes are tender. When done, drain any remaining liquid into a measuring cup. Cook the pasta according to package instructions and then drain but keep enough of the liquid to fill the measuring cup to ¾ c of total liquid. In a food processor mix the reserved liquid, peas, lemon juice, tarragon, salt and pepper. Process until smooth and then pour the sauce into the skillet with the artichokes and bring to a boil. Whisk together the sour cream and the flour and place in the skillet and cook 1 minute or until slightly thickened. Pour mix over the pasta and toss well. Sprinkle with the peppers and serve immediately.

Without FiberGourmet pasta, this recipe comes in at 359 calories. Not horrendous, but when it comes to pasta, I want as much as possible 🙂

Mediterranean, Pasta, Sides

Greek Orzo

February 28, 2010 admin Leave a comment

Orzo is one of my favorite pastas – I have to be careful because when it’s around, I have a hard time keeping to my serving size ! This recipe is especially good and incorporates 2 strong flavors that go well together, sun dried tomatoes and feta cheese. Next time I might add some fresh basil just before serving.

2 servings
293 calories per serving

1 ½ c chicken broth
½ c orzo
2 T minced sun dried tomatoes
2 T crumbled feta cheese
1/8 t kosher salt
1/8 t pepper

Bring broth to a boil and stir in orzo and cook until liquid is absorbed, about 9 minutes. Remove from heat and stir in tomatoes and feta. Stir until feta melts a bit. Season with salt and pepper.

Shopping, Uncategorized

One Stop Shopping

February 8, 2010 admin Leave a comment

Here is a comprehensive ONE STOP SHOPPING list that has all the items I have recommended throughout all my posts. Many of these are available in your local stores, but some are specialty items.

FOOD AND DRINK:

Sugar Free Syrups – There’s no better way to make a low fat latte ! These come in all sorts of flavors from simple to sophisticated.

Pop Chips – an awesome snack coming in at only 100 calories for a nice portion bag.

FiberGourmet Pasta – anything that can give me more pasta per square calorie is OK in my book ! This stuff is amazing ! Use it anywhere you would use regular pasta, like pasta salads or macaroni and cheese. It even beats the whole wheat versions coming in at just 130 calories per 4 ounce serving !

KITCHEN GADGETS:

Citrus Zester – hands down the best citrus zester I have used – this makes nice small gratings suitable for cooking, salads, baking, etc.

Steamer Basket – Steamed veggies can be great when the right spices are added. Don’t shy away thinking ‘steamed’ means bland. For instance, try these lemony steamed green beans.

Garlic Chopper – a great invention – this takes all the effort out of mincing garlic and it is so much fresher tasting than the bottled pre-minced stuff.

Chocolate Mill – great for shaving chocolate atop desserts and lattes !

Espresso Maker – If you’re in the market for one, I highly suggest this. It makes THE BEST espresso.

Dutch Oven – every kitchen needs a Dutch oven – some recipes just do not come out the same without one. It is a very heavy duty pot that allows you to cook things slowly for hours without burning the contents. From soups to stews to sauces, this is a kitchen must have.

Grill Basket – forget kabobs – put all the ingredients in the basket and cook away. Make a great “Mexican Kabobs” recipe in a snap !

Avocado Slicer – hands down, the best way to slice an avocado in to perfect slices

Kitchen Scale – I like to take the guess work out of weighing things – this is a great tool when you are watching your weight

EXERCISE DVDS:

Here are some great ‘walking’ DVDs so you can get some exercise –

Chicken, FiberGourmet, Italian, Lunch

Pesto Chicken Salad

February 5, 2010 admin Leave a comment

I make this one up the night before and let refrigerate overnight. The pesto and cheese make a rich sauce and all the flavors here just combine really well.

1 serving
288 calories per serving

1/4 c cooked FiberGourmet* pasta (regular whole wheat pasta will certainly do, it will just raise the calorie count)
1 T pesto
3 oz. diced cooked chicken (Perdue Shortcuts)
1 c halved grape tomatoes
3/4 c shredded carrots
2 T shredded parmesan

Mix all together and refrigerate a couple of hours before eating.

*FiberGourmet is this awesome pasta that has way fewer calories than even whole wheat pasta and other specialty pastas. I buy it online at Amazon and use it in soups, salads, dinner sides, mac and cheese, etc. By using it instead of other types, I can really increase the amount I can eat and that’s good because I LOVE PASTA !! 🙂

Dinner, Italian, Pasta

Cavatelli with Escarole

January 11, 2010 admin Leave a comment

This is one of my absolute favorites and I have made it many times. It’s a great meal to serve for guests as they do not feel like they are on a diet (just give them bigger portions) and you don’t have to break your 400 calorie habit when entertaining !

4 servings
359 calories per serving

8 oz frozen cavatelli
1 1/2 t oil
3 cloves garlic, minced
1/4 t crushed red pepper flakes
1 lb. escarole
1 can small white beans, drained and rinsed
1 c low fat chicken broth
1/4 t salt
1/4 t garlic powder
1/4 c grated parmesan cheese

Cook the cavatelli according to package instructions. Drain and keep warm. In a Dutch oven or large pot heat oil over medium high heat. Add garlic and red pepper and cook, stirring frequently, about 1 minute. Clean the escarole, trimming away any bad spots and getting rid of the tough outer leaves and then chop it or tear it into pieces about the same size you would make them for a salad. Add a handful of escarole at a time to the pot stirring until it is all mixed well. Cook 5 minutes. Add the beans and cook 5 or more minutes, or until the escarole is wilted. Add the broth and salt and garlic powder and cook 5 minutes. Add the cavatelli and cook a minute or so, just to heat through pasta. Remove from pan, sprinkle with cheese, and serve immediately.

Dinner, Italian, Pasta, Vegetables

Tortellini Alpesto

January 8, 2010 admin Leave a comment

Cheese tortellini, even in smaller portions, are very filling and satisfying. This meal also packs in tons of veggies and a great sauce that sooooo does not say diet. It’s almost a pesto alfredo the way the sauce flavors combine.

4 servings
335 calories per serving

9 oz refrigerated cheese tortellini
16 oz frozen broccoli stir fry vegetables
8 oz fat free sour cream
2 T pesto sauce (Buitoni makes a good one)
1/4 c grated parmesan cheese
1/8 t pepper
¼ t garlic powder
Salt to taste

Cook tortellini and vegetables together in 3 quarts of water 7-9 minutes. Drain and place in a bowl. Combine sour cream, pesto, salt, garlic powder and pepper. Stir into pasta and veggies. Sprinkle with parmesan cheese and serve immediately.