See Shrimp Penne Pasta Primavera in the Seafood Section of this website.
PASTA WITH PROSCIUTTO AND PEAS
Non-stick vegetable cooking spray
3 ounces prosciutto, sliced very thin and chopped
3 tbsp extra-virgin olive oil
2 garlic cloves, chopped
12-ounces short pasta twists, cooked
1 cup shaved Parmigiano-Reggiano cheese
1/3 cup chopped fresh parsley
1 tbsp lemon juice
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 pkg (10-oz) frozen peas, cooked and drained
Spray a large nonstick skillet with cooking spray and heat over medium heat. Add prosciutto and cook until lightly browned, approximately 3 minutes. Remove from pan. Add oil and garlic to pan and cook about a minute until garlic begins to brown. Combine all ingredients together in a large bowl and toss to coat well.
Yield: 8 one-cup servings. Per serving 312 cal, 37 g carbs, 15 g protein
PARSLEY RICE
2 cups hot rice that's been cooked without salt or butter added
2 green onions, chopped
1 garlic clove, minced
3 tbsp salt-free butter
2 cups fat-free milk
8 oz pkg shredded low-fat cheese of your choice (I like Mexican blend)
1 cup chopped fresh parsley
1/4 cup egg substitute
1/4 tsp salt
1/8 tsp fresh ground black pepper, optional
Preheat oven to 350 degrees. Spray a 1 1/2-qt casserole dish with non-stick cooking spray, set aside.
Saute onions and garlic in butter until tender. Combine rice, sauteed vegetables, milk, cheese, parsley, egg substitute, salt and pepper, if using. Stir until mixed well. Spoon into prepared casserole dish and bake for 45 minutes.
Note: You can make this recipe healthier by using brown rice. As listed above this recipe has a ratio of 10 g protein to 13 g carbs per 1/2 cup serving.
LASAGNA ROLL-UPS
4 lasagna noodles
1/2 lb. lean ground beef
1 small onion, chopped
1 box frozen spinach, thawed and drained well
8 oz reduced-fat ricotta cheese
1 egg, beaten
1 tsp low-fat milk
1/2 tsp thyme
1/4 tsp salt, optional
2 cups sugar-free spaghetti sauce without meat, divided
1/4 cup shredded Parmesan cheese
Cook noodles according to package directions; rinse and drain. In a medium non-stick skillet, cook ground beef and onion until beef is no longer pink. Drain in a colander and rinse with hot water to remove excess fat. Rinse pan and wipe with a paper towel. Add the spinach, ricotta cheese, egg, milk, thyme and salt, if using, to the ground beef. Mix up well and divide evenly, spreading over the lasagna noodles. Pour 1/4 cup spaghetti sauce over the meat mixture of each noodle. Carefully roll up jelly-roll style and place seam side down in an 8-inch square baking dish that has been sprayed with non-stick vegetable oil spray. Pour the remaining cup of spaghetti sauce over the noodles. Cover and bake for 45-50 minutes until heated through. Sprinkle with the Parmesan cheese.
4 servings: Each contains approximately 350 calories, 33 g carbs and 23 g protein
Note: You can use lean ground turkey instead of the beef, if you prefer poultry over red meat.
FESTIVE RICE
Note: This rice has 25 grams carb and only 2 grams protein per 1/2 cup serving. So it should be served with a protein item.
1 1/2 cups uncooked instant rice
1/4 cup chopped red bell pepper
1/4 cup chopped yellow or green bell pepper
2 tsp olive oil
2 tbsp minced fresh cilantro
2 tbsp chopped green onion
1/2 tsp minced garlic
1/8 tsp salt
1/4 tsp paprika
Cook rice according to directions on package. In a large skillet, saute the peppers in oil for 2-3 minutes or until tender. Add cilantro, onion, garlic and salt. Stir in the rice and add paprika. Cook for another 2-3 minutes or until heated through.
TOMATO BASIL ROTINI
12 oz pkg whole-wheat rotini
2 cups chopped plum tomatoes
1 1/4 cups sugar-free pasta sauce
1 tbsp basil
1 tbsp olive oil
1 clove garlic, minced OR 1 tsp garlic powder
1 cup crumbled feta cheese
1 lb cooked chicken breast, sliced (if desired)
Cook pasta according to package directions and drain. In a large mixing bowl, combine tomatoes, sauce, basil, olive oil, garlic and chicken, if desired. Add cooked pasta and toss to combine. Sprinkle cheese over the top. Serve warm.
MACARONI AND CHEESE
2 cups whole wheat macaroni
1 small onion, chopped
2 tbsp butter or margarine and 1 tbsp margarine
1 tbsp all-purpose flour
1/2 tsp salt
1/4 tsp dry mustard
1/8 tsp pepper
2 cups low-fat milk
1/2 lb shredded low-fat processed cheese (such as Velveeta)
3/4 cup fresh whole-grain bread crumbs
Preheat oven to 400 degrees. Prepare macaroni as directed on package. Melt margarine in a small skillet and saute onion in margarine until tender. Stir in flour, salt, mustard and pepper; cook 1 minute. Slowly stir in milk, cooking while stirring until smooth. Add approximately 3/4 of the cheese and stir until melted. When macaroni is tender, drain well. Put macaroni into a greased 1 1/2-qt casserole dish. Pour cheese sauce over macaroni, tossing with a fork to coat well. Top with the remaining cheese. In a small saucepan, over low heat, melt 1 tbsp margarine. Stir in bread crumbs and sprinkle over cheese. Bake, uncovered, for 20 minutes.