2 tbsp extra virgin olive oil
1 medium onion, chopped
1 green bell pepper, chopped
1 zucchini, sliced
1 yellow squash, sliced
2-3 celery stalks, sliced
1 large carrot, sliced
1 cup red cabbage, chopped
2 cloves garlic, minced
4 cans low sodium vegetable broth
2 cans kidney beans, rinsed and drained
2 cans diced tomatoes
2 tsp parsley (or to taste)
2 tsp oregano (or to taste)
2 tsp pepper (or to taste)
2 tsp basil (or to taste)
2tsp thyme (or to taste)
12 ounces whole wheat elbow macaroni
Heat oil on medium-high heat in a large soup pot. Add bell pepper, onion, celery, and garlic. When vegetables are tender add remaining ingredients, except pasta. Bring to a boil, then simmer on medium heat for 45 minutes or until vegetables are desired tenderness. Return to a boil and add pasta for 8-10 minutes.
Makes 12 servings.
Calories 162
Fat 3g
Sodium 837mg
Carbs 29g
Fiber 8g
Protein 7g
Showing posts with label pasta. Show all posts
Showing posts with label pasta. Show all posts
Turkey Meatball and Orzo Soup
1 cup orzo
1 tbsp extra virgin olive oil
1 lb turkey sausage, casings removed and discarded and rolled into 20 (1-inch) meatballs (spicy or sweet sausage is fine, I prefer spicy)
1 clove garlic, minced
5 cups low sodium chicken broth
5 ounces fresh baby spinach
pepper to taste
Boil salted water. Add orzo and boil until orzo is al dente, about 8 minutes. Drain pasta and rinse in cold water, then drain and let cool. While orzo is boiling, heat oil over medium heat in soup pot. Cook meatballs about 4 minutes, until lightly browning. Remove meatballs with a slotted spoon and set aside on a plate. Add garlic and cook about 1 minute. Add broth and season with pepper to taste. Bring broth to a simmer and add meatballs. Cook about 3 or 4 minutes, then add spinach and orzo. Cook about 1 minute or until spinach is wilted.
Makes about 5 (1 1/2 cup) servings.
Calories 310
Fat 10g
Sodium 992mg
Carbs 34g
Fiber 2g
Protein 23.5g
1 tbsp extra virgin olive oil
1 lb turkey sausage, casings removed and discarded and rolled into 20 (1-inch) meatballs (spicy or sweet sausage is fine, I prefer spicy)
1 clove garlic, minced
5 cups low sodium chicken broth
5 ounces fresh baby spinach
pepper to taste
Boil salted water. Add orzo and boil until orzo is al dente, about 8 minutes. Drain pasta and rinse in cold water, then drain and let cool. While orzo is boiling, heat oil over medium heat in soup pot. Cook meatballs about 4 minutes, until lightly browning. Remove meatballs with a slotted spoon and set aside on a plate. Add garlic and cook about 1 minute. Add broth and season with pepper to taste. Bring broth to a simmer and add meatballs. Cook about 3 or 4 minutes, then add spinach and orzo. Cook about 1 minute or until spinach is wilted.
Makes about 5 (1 1/2 cup) servings.
Calories 310
Fat 10g
Sodium 992mg
Carbs 34g
Fiber 2g
Protein 23.5g
Amazing! Vegetable Lasagna
**I have never before made lasagna from scratch. This took a lot of time (about 30 minutes prep and an hour to cook) but it was completely worth it! Tasted every bit as good as any store or restaurant lasagna I've ever had!!**
6 pieces whole wheat lasagna pasta
1 tbsp olive oil
2 cloves garlic, minced
3/4 cup mushrooms, sliced
3/4 cup zucchini, sliced and cut in fourths (1 small zucchini)
1/2 cup carrot, sliced thin
1/2 cup red bell pepper, chopped
1/2 cup red onion, sliced thin and chopped
1/4 tsp ground black pepper
1/4 cup red cooking wine
2 cups tomato basil pasta sauce
2 tbsp commercial pesto
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
3/4 cup shredded part-skim mozzarella cheese
Boil lasagna noodles for about 2 minutes less than package directions indicate. Drain and rinse in cold water. Drain well and cut in half. Heat olive oil in a medium saucepan over medium-high heat. Cook garlic about 2 minutes. Add mushrooms, zucchini, carrot, bell pepper, red onion, and pepper. Cook about 5 minutes, stirring frequently. Add wine and cook another 3 minutes or until wine has evaporated. Add pasta sauce and bring to a boil. Reduce heat to low and simmer about 10 minutes. In a medium bowl combine ricotta, pesto, and Parmesan. Spray an 8x8 baking dish with nonstick cooking spray. Spread 3/4 cup veggie sauce across the bottom of the dish. Arrange 4 noodle halves over sauce. Spread 1/3 of the cheese mixture and cover with 1 cup tomato mixture. Repeat layers twice and end with the remaining veggie sauce. Sprinkle with mozzarella cheese, cover, and bake at 350 degrees for 30 minutes. Uncover and bake an additional 20 minutes. Let stand about 10 minutes before cutting and serving.
Makes 6 servings.
Calories 280
Fat 11g
Sodium 523mg
Carbs 19g
Fiber 4g
Protein 17g
6 pieces whole wheat lasagna pasta
1 tbsp olive oil
2 cloves garlic, minced
3/4 cup mushrooms, sliced
3/4 cup zucchini, sliced and cut in fourths (1 small zucchini)
1/2 cup carrot, sliced thin
1/2 cup red bell pepper, chopped
1/2 cup red onion, sliced thin and chopped
1/4 tsp ground black pepper
1/4 cup red cooking wine
2 cups tomato basil pasta sauce
2 tbsp commercial pesto
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
3/4 cup shredded part-skim mozzarella cheese
Boil lasagna noodles for about 2 minutes less than package directions indicate. Drain and rinse in cold water. Drain well and cut in half. Heat olive oil in a medium saucepan over medium-high heat. Cook garlic about 2 minutes. Add mushrooms, zucchini, carrot, bell pepper, red onion, and pepper. Cook about 5 minutes, stirring frequently. Add wine and cook another 3 minutes or until wine has evaporated. Add pasta sauce and bring to a boil. Reduce heat to low and simmer about 10 minutes. In a medium bowl combine ricotta, pesto, and Parmesan. Spray an 8x8 baking dish with nonstick cooking spray. Spread 3/4 cup veggie sauce across the bottom of the dish. Arrange 4 noodle halves over sauce. Spread 1/3 of the cheese mixture and cover with 1 cup tomato mixture. Repeat layers twice and end with the remaining veggie sauce. Sprinkle with mozzarella cheese, cover, and bake at 350 degrees for 30 minutes. Uncover and bake an additional 20 minutes. Let stand about 10 minutes before cutting and serving.
Makes 6 servings.
Calories 280
Fat 11g
Sodium 523mg
Carbs 19g
Fiber 4g
Protein 17g
Baked Eggplant Parmesan
1 egg
3/4 cup Italian style bread crumbs
1/4 cup flour
1 medium eggplant, cut into 1/2-inch slices (I like to peel my eggplant, but that's up to you!)
1 jar (about 24-26 ounces) marinara sauce
2 cups shredded part-skim mozzarella cheese
2 tbsp grated Parmesan cheese
3 cups whole wheat angel hair pasta, cooked according to package directions
Preheat the broiler. Line baking sheet with foil. In a shallow bowl, beat the egg. In another shallow bowl, combine the flour and bread crumbs. Dip the eggplant into the egg, letting the excess drip back into the bowl, then in the bread crumb mixture, coating both sides, and place slices on the baking sheet. Broil the eggplant on both sides until well browned, about 3-5 minutes per side. (Be careful, they can burn easily!!) Preheat the over to 375 degrees and spray a 9x13 baking dish with non-stick cooking spray. Layer the bottom of the pan with the eggplant slices. Cover the slices in marinara sauce then sprinkle cheeses on top. Bake for 20-30 minutes, until the cheese is melted and slightly browned. Serve over pasta.
**Two nights ago I went to make this dish. I was really looking forward to it. I pulled out my eggplant, started to slice, and then realized that my eggplant had gone bad! :( So I sent my husband to the store. They were completely out of eggplant. :( So instead I slices 3 medium zucchini the same way I would the eggplant, leaving peels on, but discarding the ends (since they were all peel), and it tasted equally as delicious! So if you can't find eggplant or just don't love it, try it with zucchini!!**
Makes 6 servings.
Calories 365
Fat 11g
Sodium 780mg
Carbs 47g
Fiber 6.5g
Protein 20g
3/4 cup Italian style bread crumbs
1/4 cup flour
1 medium eggplant, cut into 1/2-inch slices (I like to peel my eggplant, but that's up to you!)
1 jar (about 24-26 ounces) marinara sauce
2 cups shredded part-skim mozzarella cheese
2 tbsp grated Parmesan cheese
3 cups whole wheat angel hair pasta, cooked according to package directions
Preheat the broiler. Line baking sheet with foil. In a shallow bowl, beat the egg. In another shallow bowl, combine the flour and bread crumbs. Dip the eggplant into the egg, letting the excess drip back into the bowl, then in the bread crumb mixture, coating both sides, and place slices on the baking sheet. Broil the eggplant on both sides until well browned, about 3-5 minutes per side. (Be careful, they can burn easily!!) Preheat the over to 375 degrees and spray a 9x13 baking dish with non-stick cooking spray. Layer the bottom of the pan with the eggplant slices. Cover the slices in marinara sauce then sprinkle cheeses on top. Bake for 20-30 minutes, until the cheese is melted and slightly browned. Serve over pasta.
**Two nights ago I went to make this dish. I was really looking forward to it. I pulled out my eggplant, started to slice, and then realized that my eggplant had gone bad! :( So I sent my husband to the store. They were completely out of eggplant. :( So instead I slices 3 medium zucchini the same way I would the eggplant, leaving peels on, but discarding the ends (since they were all peel), and it tasted equally as delicious! So if you can't find eggplant or just don't love it, try it with zucchini!!**
Makes 6 servings.
Calories 365
Fat 11g
Sodium 780mg
Carbs 47g
Fiber 6.5g
Protein 20g
Tomato Florentine Penne
6 oz whole wheat penne pasta
2 tbsp extra virgin olive oil
1/2 medium onion, chopped
4 canned, marinated artichoke pieces, chopped
2 cups fresh spinach, chopped
1 (14.5) ounce can diced tomatoes, no sodium added
1 tsp Italian seasonings
1/2 tsp garlic powder (or to taste)
1/2 tsp salt
pepper, to taste
4 tbsp Parmesan cheese, shredded
Add a dash of salt and 1 tbsp oil to water and boil. Add penne and cook according to package directions. While pasta is cooking, heat oil in pan over med-high heat. Add onions. When onions begin to brown, add spinach and artichoke hearts. When spinach is wilted, add tomatoes. Season with salt, pepper, Italian seasonings, and garlic powder. When pasta is tender, drain and toss with sauce. Top with Parmesan cheese.
Makes 4 servings.
Calories 264
Fat 10g
Sodium 499mg
Carbs 41g
Fiber 7g
Sugar 5g
Protein 8.5g
Veggie Pesto Pasta
8 ounces whole wheat thin spaghetti
2 zucchini, quartered and sliced
1 can diced tomatoes (no sodium added), drained
1 small onion, chopped
4 tbsp pesto sauce
4 ounces shredded part skim mozzarella
Add pasta to boiling water. While pasta is cooking, saute onions in non stick cooking spray. When onions are just beginning to brown add zucchini. When zucchini begins to brown add tomatoes. When pasta is done, drain and put back in pot. Add veggies. Stir in pesto sauce. Top with cheese and enjoy!!
Makes 6 servings.
Calories 217
Fat 8g
Sodium 249 mg
Carbs 31g
Fiber 5g
Sugar 1g
Protein 9.5g
2 zucchini, quartered and sliced
1 can diced tomatoes (no sodium added), drained
1 small onion, chopped
4 tbsp pesto sauce
4 ounces shredded part skim mozzarella
Add pasta to boiling water. While pasta is cooking, saute onions in non stick cooking spray. When onions are just beginning to brown add zucchini. When zucchini begins to brown add tomatoes. When pasta is done, drain and put back in pot. Add veggies. Stir in pesto sauce. Top with cheese and enjoy!!
Makes 6 servings.
Calories 217
Fat 8g
Sodium 249 mg
Carbs 31g
Fiber 5g
Sugar 1g
Protein 9.5g
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