Category Archives: Pasta

Asian Beef and Noodles

Asian Beef and Noodles_1

Picture from https://www.foodhero.org/recipes/asian-beef-and-noodles

Ingredients

3/4 pound lean ground beef
2 cups water
2 packages oriental flavor instant ramen-style noodles, broken into small pieces
16 ounces frozen Asian-style vegetables, or any other frozen vegetables
2 green onions, thinly sliced
1 tablespoon fresh ginger or 1/4 teaspoon ground ginger
2 cloves garlic, minced, or 1/4 teaspoon garlic powder
salt and pepper to taste

Directions

1. In a large skillet over medium-high heat (350 degrees in an electric skillet), brown
ground beef and cook until no longer pink. Drain fat.
2. Add 2 cups of water and ONE seasoning packet to cooked beef and mix well.
3. Add frozen vegetables, green onion, ginger, and garlic and bring to a boil over high
heat
4. Add ramen noodles, reduce heat to low, and simmer 3-5 minutes until vegetables
are tender, stirring occasionally. Refrigerate leftovers within 2-3 hours.
Number of servings: 10

Nutrition Information

Amount per serving: 2/3 cup
Calories: 140
Fat: 5g
Cholesterol: 20mg
Sodium: 380 mg
Total Carbohydrate: 13g
Fiber: 2g
Sugar: 1g
Protein: 9g

Quick Lasagna

quick_lasagna_vertical

Picture from https://www.foodhero.org/recipes/quick-lasagna

Ingredients
1 pound ground beef
1 large onion, chopped
1 clove garlic, minced, or 1/8 teaspoon garlic powder
2 cups spaghetti sauce
4 tablespoons fresh parsley, or 4 teaspoons dried
1 teaspoon oregano
1 teaspoon basil
1 pint (2 cups) low-fat cottage cheese
1 cup shredded mozzarella cheese (4 ounces)
6 uncooked lasagna noodles
1⁄2 cup grated parmesan cheese

Directions
1. Cook ground beef over medium-high heat (350 degrees in an electric skillet) until it is no longer pink.
2. Drain fat, add onion, and cook until onion is clear.
3. Add garlic, 1 cup of the spaghetti sauce, and herbs; spread evenly in skillet.
4. Reduce heat to low (200 degrees in an electric skillet), spread cottage cheese over mixture, and sprinkle with half of the Mozzarella. Top with 4 noodles, breaking remaining 2 to fill in open spaces.
5. Pour remaining spaghetti sauce evenly over the top of noodles; gently press noodles down to moisten.
6. Cover and simmer 15 minutes until noodles are tender. Top with remaining cheeses, cover, and simmer 2 more minutes or until cheeses are melted.
7. Let stand, covered, 5-10 minutes before serving.  Refrigerate leftovers within 2 hours.
Yield: 12 servings

Nutritional Information
Amount per serving (3/4 cup)
Calories: 170
Fat: 7g
Cholesterol: 25mg
Sodium:470mg
Carbohydrate: 13g
Fiber: 2g
Sugar: 5g
Protein: 16g

One Pan Spaghetti

One-Pan-Spaghetti

Picture from https://www.foodhero.org/recipes/one-pan-spaghetti

Ingredients
1⁄2 pound lean ground beef
1 medium onion, chopped
3 1⁄2 cups water
1 can (15-ounce) tomato sauce
2 teaspoons dried oregano
1⁄2 teaspoon sugar
1⁄2 teaspoon garlic powder
1⁄2 teaspoon rosemary
1⁄4 teaspoon pepper
2 cups (12 ounces) broken spaghetti
1 cup (4 ounces) shredded parmesan cheese

Directions
1. Brown meat and onions in a large skillet over medium-high heat (300 degrees in an electric skillet). Drain fat.
2. Stir in water, tomato sauce, and spices; bring to a boil.
3. Add spaghetti, cover pan, and simmer 10-15 minutes, stirring often to prevent sticking.
4. When spaghetti is tender, top with grated cheese.
5. Refrigerate leftovers within 2 hours.
Notes
Try ground turkey or small cooked shrimp for the meat.
Try whole-wheat pasta to increase fiber.
Use cheddar cheese in place of parmesan.

Nutritional Information
Amount per serving (1 cup)
Calories: 220
Fat: 5g
Cholesterol: 20mg
Sodium: 360mg
Carbohydrate: 31g
Fiber: 2g
Sugar: 3g
Protein: 12g

Easy Manicotti

easy-manicotti6

Picture from https://www.foodhero.org/recipes/easy-manicotti

Ingredients
1 package (8 ounces) manicotti shells (14 shells)
1 egg
1 carton (16 ounces) low-fat ricotta or cottage cheese
6 ounces shredded low-fat mozzarella cheese
1⁄4 cup fresh parsley, minced, or 1 tablespoon dried parsley
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
1 tablespoon italian seasoning
1⁄4 teaspoon garlic powder
1 jar (26 to 28 ounces) pasta sauce

Directions
1. Cook pasta according to package directions and drain.
2. While pasta is cooking, beat egg in medium bowl. Add remaining ingredients except pasta sauce and mix well.
3. Pour a little of the pasta sauce in the bottom of a rectangular baking pan to prevent pasta from sticking.
4. Stuff shells with filling (about 2-3 rounded teaspoons per shell); arrange stuffed shells in pan.
5. Pour remaining sauce evenly over pasta.
6. Bake at 350 degrees for 10-15 minutes or until bubbly throughout.
7. Let rest 10 minutes outside of oven before serving.
8. Refrigerate leftovers within 2 hours.
Number of servings: 14 shells

Nutrition Information
Amount per serving: 1 filled shell
Calories: 170
Fat: 6g
Cholesterol: 25mg
Sodium: 600 mg
Carbohydrate: 19g
Fiber: 2g
Sugar: 5g
Protein: 10g

Chinese Ramen Cabbage Slaw

Chinese_ramen_cabbage_salad

Picture from https://www.foodhero.org/recipes/chinese-ramen-cabbage-salad

Ingredients
5 cups shredded cabbage
2 cups chopped broccoli (or try broccoli florets)
1 cup shredded carrot
1/2 cup chopped green onions
1 package chicken flavored ramen noodles crushed. Reserve seasoning packet for dressing
3 tablespoons apple cider vinegar
1 tablespoon sugar
2 tablespoons vegetable oil

Directions
1. In a large bowl, combine cabbage, broccoli, carrot, green onions and uncooked ramen noodles.
2. For the dressing, combine ramen seasoning packet, vinegar, sugar and oil in a small bowl. Stir well.
3. Pour dressing over salad. Toss to coat. Refrigerate until served.
4. Refrigerate leftovers within 2 to 3 hours.
Yield: 12 servings

Nutrition Information
Per serving: 1/2 cup
Calories 70
Fat 2.5g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 10g
Fiber 2g
Sugar 3g
Protein 2g

Vegetable Stroganoff

veggie stroganoffIngredients
1 cup sliced carrot
1 cup broccoli flowerets
1 cup cauliflower flowerets
Vegetable cooking spray
1 teaspoon olive oil
1 (8-ounce) package pre-sliced fresh mushrooms
3 cloves garlic, minced
1/2 teaspoon dried tarragon
1/4 teaspoon low-sodium Worcestershire sauce
1 cup evaporated skimmed milk
1 cup nonfat sour cream
4 cups cooked fettuccine (cooked without salt or fat)
1/2 cup freshly grated Parmesan cheese
Freshly ground pepper
Fresh basil sprigs (optional)

Directions
1. Arrange carrot, broccoli, and cauliflower in a steamer basket over boiling water. Cover and steam 6 to 8 minutes or until vegetables are crisp-tender. Drain well.
2. Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add mushrooms and garlic; sauté until tender. Add vegetables, tarragon, and Worcestershire sauce; stir well.
3. Combine milk and sour cream, stirring until smooth. Add to vegetable mixture, and cook until thoroughly heated. (Do not boil.) To serve, place l cup pasta on each serving plate; spoon l cup vegetable mixture over each serving. Sprinkle with Parmesan cheese and freshly ground pepper. Garnish with fresh basil sprigs, if desired. Yield: 4 servings

Nutritional Information
Per Serving
Calories 401
Fat 6.5g (Sat 2.8g Mono 2.1 g Poly 0.8g)
Chol 12mg
Protein 23.5g
Carbohydrate 61.1 g
Sodium 373mg

Thick Italian Winter Stew with Vermicelli

WINTER MINESTRONE1Ingredients
2 ounces (1/2 cup) uncooked vermicelli, broken into 1-inch pieces, or small shell pasta
4 teaspoons extra-virgin olive oil
1 cup chopped onions
1/2 medium green bell pepper, chopped
1 medium zucchini, halved lengthwise, thinly sliced (about 1 1/2 cups)
1 (14 1/2 oz.) can low-sodium diced tomatoes with garlic, oregano and basil, undrained
1 (14 1/2 oz.) can low-sodium beef or vegetable broth
1 teaspoon dried Italian seasoning
1 (15 1/2 or 15 oz.) can Green Giant, Joan of Arc or Progresso Red Kidney Beans, drained, rinsed
2 tablespoons chopped fresh parsley

Directions
1. Cook vermicelli to desired doneness as directed on package. Drain vermicelli: cover to keep warm.
2. Meanwhile, spray nonstick or cast iron Dutch oven with nonstick cooking spray, Add 1 teaspoon of oil; heat over medium-high heat until hot. Add onions and bell pepper; cook 5 minutes, stirring occasionally.
3. Stir zucchini, tomatoes, broth and Italian seasoning into onion mixture. Bring to a boil over high heat. Add kidney beans; return just to a boil. Reduce heat to medium; cook 10 minutes.
4. Add cooked vermicelli, parsley and remaining 3 teaspoons oil to stew; stir gently to mix.
Yield: 4 servings

Nutritional Information
Per serving: 1 ½ cup
Calories 240
Total Fat 6 g (Saturated 1 g)
Cholesterol 0 mg.
Sodium 730 mg.
Total Carbohydrate 37g
Dietary Fiber 7 g
Sugars 7 g
Protein 10 g

Italian Chicken and Pasta

RobustoGrilledChickenPastaSaladIngredients
8 ounces dry pasta (about 3 cups), uncooked
1 tablespoon olive oil
6 ounces boneless, skinless chicken, cut into strips
Non -stick cooking spray
1 small zucchini, chopped
1 small yellow squash, chopped
1/2 cup red onion, chopped
2 cups spaghetti sauce, heated
1/4 cup parmesan cheese, grated

Directions
1. Cook pasta in large saucepan, according to package directions.
2. Heat olive oil in large skillet over medium heat and add chicken breast.
3. Cook chicken 10 – 15 minutes, until juices run clear. Remove and keep warm.
4. Spray large non-stick skillet with cooking spray. Add zucchini, squash and onion and cook over medium-high heat for 4 minutes.
5. Drain pasta; return to saucepan. Add vegetable mixture and toss.
6. Divide pasta on plates and top with spaghetti sauce, chicken and cheese.
Yield: 4 servings

Nutritional Information
Per serving
Calories 280
Fat 7g
Cholesterol 30mg
Sodium 160mg
Total Carbohydrate 36g
Fiber 3g
Sugar 4g
Protein 18g

Creamy Chicken and Mushrooms

Chicken-Mushroom-SkilletIngredients
2 cups uncooked medium egg noodles
cooking spray
1 pound skinless, boneless chicken breast, cut into bite-size pieces
1 teaspoon olive oil
1/2 cup chopped shallots
1 (8-ounce) package pre-sliced mushrooms
1/2 cup dry white wine
1 cup fat-free milk
2 teaspoons all-purpose flour
1/3 cup (3 ounces) spreadable cheese with garlic and herbs (such as Alouette)
2 tablespoons chopped fresh parsley
1/4 teaspoon black pepper
Chopped fresh parsley (optional)

Directions
1. Cook pasta according to package directions, omitting salt and oil. While pasta cooks, heat a large non-stick skillet coated with cooking spray over medium-high heat.
2. Add chicken; sauté 4 minutes or until done. Remove chicken from pan; set aside.
3. Heat oil in pan over medium-high heat. Add shallots: sauté 1 minute. Add mushrooms; sauté 4 minutes. Add wine, and cook for 3 minutes or until liquid almost evaporates.
4. Combine milk and flour in a small bowl; stir well with a whisk, Add milk mixture to pan: cook 3 minutes or until slightly thick. Add chicken, cheese, 2 tablespoons parsley, and pepper: reduce heat, and simmer for 3 minutes or until thoroughly heated. Serve over pasta; sprinkle with parsley, if desired.
Yield 4 servings (serving size: 3/4 cup chicken mixture and 3/4 cup pasta)

Nutritional Information
Per Servings: 3/4 cup chicken mixture and 3/4 cup pasta
Calories 338
Fat 6.9 g (2.5 g)
Cholesterol 101 mg
Protein 37.1 g
Carbohydrate 31.3 grams
Fiber 2.9 g
Sodium 241 mg

Cheesy Bean Casserole

MesaBlackBeanCassIngredients
1 medium onion, minced
1 green pepper, minced
2 cloves garlic, minced
2 tablespoons canola oil
1 (16 ounce) package noodles
1 (8 ounce) jar spaghetti sauce
2 (15 ounce) can black beans
1/4 cup reduced fat cheddar cheese, shredded

Directions
1. Preheat oven to 350 degrees
2. Prepare noodles according to package directions.
3. In a large skillet, heat oil. Add onion, green pepper and garlic. Sauté for 5 minutes or until tender. Pour into casserole dish.
4. Drain and rinse beans.
5. Add cooked noodles, spaghetti sauce, and beans into casserole dish.
6. Bake for 50 minutes, check and stir at 25 minutes into cooking. Top with cheese. Bake an additional 5 minutes until cheese is melted.
Yield: 8 servings

Nutrition Information
Per serving
Calories 110
Fat 1g
Cholesterol 5mg
Sodium 310mg
Total Carbohydrate 21g
Fiber 6g
Sugar 4g
Protein 9g