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Tag Archives: Pasta

Low Carb Soy Ravioli

Soy Ravioli

2 cups soy flour
1-1/2 tsp salt
2 eggs
2 Tbsp canola oil
4-6 Tbsp water
Filling: Ricotta

In mixing bowl, combine soy flour and salt. Make a well in the center. Add egg and canola oil. With a fork, slowly whisk egg and oil into the surrounding flour/salt mixture until dough is coarse and crumbly. Add 1 Tbsp at a time of water at a time, incorporating with flour. Work dough with the heel of the hand for 5 minutes. Cover with inverted bowl and let rest.

Divide dough into 3 parts and roll on lightly floured board into 10″ X 20″ sheets. Using knife/pastry wheel, lightly mark dough parallel to the 10″ side, at 4″ interwals. Mark lengthwise at 2″ intervals, to make 4″ X 2″ strips.

Moving along the bottom of the 10″ side, place 1 tsp filling about 2/3 way up the strip. Fold bottom half up to cover filling. Seal edges with fork. Place on lightly floured board to rest.

Bring lightly salted water to a rolling boil in a 4-6 quart pan on the stove. Add pasta. Cook for 6 minutes. Drain and serve. Makes about 60 ravioli.

Nutritional Information for 1/6 recipe: Calories: 150 ,Carbohydrates: 14g, Fiber: 8g, Net Carbohydrates 6g, Protein: 18g, Fat: 0 g

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Linguine with Easy Meat Sauce

Linguine with Easy Meat Sauce

Servings

4 servings

Calories

296 calories per serving

Ingredients

• 1 (9-ounce) package fresh linguine
• 1/2 pound extra-lean ground beef
• 1/2 cup pre-chopped onion
• 1 tablespoon minced fresh garlic
• 1 teaspoon dried oregano
• 1/4 teaspoon salt
• 3 tablespoons tomato paste
• 1 (14.5-ounce) can diced tomatoes, un-drained
• 1/4 cup (1 ounce) shaved Parmigiano-Reggiano cheese
• 1 tablespoon fresh flat-leaf parsley leaves

Preparation

1.)  Cook pasta according to package directions, omitting salt and fat. Drain.
2.)  While pasta cooks, heat a large skillet over medium-high heat. Add beef, onion, garlic, oregano, and salt; cook 5 minutes or until beef is browned, stirring to crumble. Stir in tomato paste; cook 1 minute, stirring frequently. Add tomatoes. Bring to a boil; cook 1 minute. Reduce heat to medium-low; cook 3 minutes or until thickened. Serve over pasta; top with cheese and parsley.

Chicken Piccata with Pasta and Mushrooms

Chicken Piccata with Pasta and Mushrooms

Servings

4 servings

Calories

397 calories per serving

Ingredients

• 6 ounces whole-wheat angel hair pasta
• 1/3 cup all-purpose flour, divided
• 2 cups reduced-sodium chicken broth
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 4 chicken cutlets, (3/4-1 pound total), trimmed
• 3 teaspoons extra-virgin olive oil, divided
• 1 10-ounce package mushrooms, sliced
• 3 large cloves garlic, minced
• 1/2 cup white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley
• 2 tablespoons capers, rinsed
• 2 teaspoons butter

Preparation

1.)  Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.
2.)  Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.
3.)  Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
4.)  Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Creamy Garlic Pasta with Shrimp & Vegetables

Creamy Garlic Pasta with Shrimp & Vegetables

Servings

4 servings

Calories

385 calories per serving

Ingredients

• 6 ounces whole-wheat spaghetti
• 12 ounces peeled and de-veined raw shrimp (see Note), cut into 1-inch pieces
• 1 bunch asparagus, trimmed and thinly sliced
• 1 large red bell pepper, thinly sliced
• 1 cup fresh or frozen peas
• 3 cloves garlic, chopped
• 1 1/4 teaspoons kosher salt
• 1 1/2 cups nonfat or low-fat plain yogurt
• 1/4 cup chopped flat-leaf parsley
• 3 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon freshly ground pepper

Preparation

1.)  Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
2.)  Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat.

Turkey Sausage & Arugula Pasta

Turkey Sausage & Arugula Pasta

Servings

6 servings

Calories

352 calories per serving

Ingredients

• 12 ounces whole-wheat short pasta, such as shells or twists
• 8 ounces hot Italian turkey sausage links, removed from casings
• 3 cloves garlic, chopped
• 8 cups arugula, or baby spinach
• 2 cups halved cherry tomatoes
• 1/2 cup finely shredded Pecorino Romano, or Parmesan cheese, plus more to taste
• 1 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 tablespoon extra-virgin olive oil

Preparation

1.)  Bring a large pot of water to a boil. Cook pasta until just tender, 9 to 11 minutes, or according to package directions.
2.)  Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, about 3 minutes. Remove from heat; cover and keep warm.
3.)  Combine 1/2 cup cheese, pepper and salt in a large bowl. Measure out 1/2 cup of the cooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage mixture and an extra sprinkle of cheese, if desired.

Straw and Hay Alfredo with Roasted Asparagus

Straw and Hay Alfredo with Roasted Asparagus

Servings

8 servings (serving size: 1 cup)

Calories

296 calories per serving

Ingredients

• 2 cups 1% low-fat milk
• 1/3 cup (3 ounces) 1/3-less-fat cream cheese
• 2 tablespoons all-purpose flour
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 teaspoon butter
• 3 garlic cloves, minced
• 1 cup (4 ounces) grated Parmigiano-Reggiano cheese
• 1 pound asparagus, trimmed and cut into 2-inch pieces (about 2 cups)
• Cooking spray
• 8 ounces uncooked whole-wheat spaghetti
• 8 ounces uncooked spaghetti
• 2 tablespoons truffle oil

Preparation

1.)  Preheat oven to 425°.
2.)  Combine first four ingredients in a blender; process until smooth.
3.)  Melt butter in a saucepan over medium-high heat. Add garlic; sauté 30 seconds. Add milk mixture to pan; cook 3 minutes or until mixture simmers, stirring constantly. Cook 2 minutes or until thickened, stirring constantly. Remove from heat; stir in cheese. Cover.
4.)  Place asparagus on jelly-roll pan coated with cooking spray. Bake at 425° 10 minutes or until browned, stirring once.
5.)  Cook both pastas according to package directions, omitting salt and fat; drain well.
6.)  Place pastas and asparagus in a large bowl. Add cheese mixture, tossing well. Add truffle oil and pepper; toss gently.


Pesto Pasta with Grilled Chicken

Pesto Pasta with Grilled Chicken

Servings

6 servings

Calories

507 calories per serving

Ingredients

  • 1 pound cavatappi or other pasta
  • 12 ounce chicken breast cutlets
  • Olive oil cooking spray
  • 1/4 teaspoon salt
  • 1/4 teaspoon fresh ground black pepper
  • 1 tub (6 to 7 oz) cilantro or basil pesto
  • 1 cup jarred roasted peppers (preferably red and yellow), drained, cut in strips
  • 1 cup halved grape tomatoes

Preparation

1.)  Bring a large pot of lightly salted water to a boil. Add pasta and cook as package directs, reserving about 1 cup of cooking water before draining.
2.)  Meanwhile, heat stove top grill pan. Coat chicken with cooking spray and sprinkle with salt and pepper. Grill chicken 4 to 5 minutes, turning once, until cooked through.
3.)  Cut chicken into strips. Add to drained pasta along with pesto, peppers, tomatoes, and about 1⁄2 cup pasta cooking water (or more if desired). Toss to mix and coat.

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