whole wheat pasta

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raven56706
raven56706 Posts: 918 Member
in Food and Nutrition
im looking to open up my dinner options and whole wheat pasta i had before...

does anyone have any recommendations of sauces or maybe something to do with whole wheat pasta?

Replies

  • bcattoes
    bcattoes Posts: 17,299 Member
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    Crumble firm tofu into a standard marinara sauce. If you are not a tofu eater I would still encourage you to give this a try. My daughter fixed it once and both her husband (NOT a tofu eater) and 8 yo son thought it was delicious. They thought it was cheese. In fact, they still do because she never told them it was tofu.

    Some other healthy, low-cal choices: Mushroom sauce, shrimp and spinach sauted in garlic & evoo, creamed broccoli and carrots (I use fat free canned milk instead of cream and you can pretty much substitute any veg you like), stir fry the noodles with veggies and a lean protein. There are dozens of healthy sauce possibilities.
  • mandasimba
    mandasimba Posts: 782 Member
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    The other night was...

    sautee some onions, green pepper, broccoli and mushrooms with jerk seasoning and some broth, add shrimp, some parm and a couple splashes of milk. Heat through. Add cooked pasta (I used the spiraly kind).
  • raven56706
    raven56706 Posts: 918 Member
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    MY wife loves iwth with chicken and shrimp... she is just afraid that the pasta sauce that she buys isnt right... any suggestions?
  • dls06
    dls06 Posts: 6,774 Member
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    Make it the same way you would regular pasta. Just because it's whole wheat doesn't mean you can over do it. It is still about portion control.

    Creamy angel hair pasta with dill and citrus shrimp.

    Rating:
    Prep Time: 12 minutes
    Cook Time: 8 minutes
    Difficulty: INTERMEDIATE

    Nutrition Facts

    Makes 4servings
    Serving Size: 1.25 cup
    Amount Per Serving

    Calories 328.2
    Total Carbs 38.7 g
    Dietary Fiber 0.8 g
    Sugars 6.5 g
    Total Fat 10.9 g
    Saturated Fat 3 g
    Unsaturated Fat 7.9 g
    Potassium 386.9 mg
    Protein 15.3 g
    Sodium 205.8 mg


    Servings Ingredients
    6oz whole wheat pasta, dry, package
    1oz reduced fat margarine (80%) (2 tbsp)
    3/4cup fresh chopped green onion , sliced
    3tbsp fresh lemon juice
    2large garlic cloves , minced
    1lb large raw shrimp
    1/2cup Milk, evaporated, nonfat/skim
    1/4cup low fat cream cheese (tub style)
    2tbsp fresh dill weed , chopped



    Directions
    1 Cook the pasta in accordance with the directions on the package, omitting salt.
    2 Put the margarine in a nonstick skillet and melt over medium high heat. Saute the green onions, lemon juice, and garlic for about 2 minutes.
    3 Mix in the shrimp and cook for 5 minutes. Take the shrimp out of the skillet and set aside.
    4 Stir in the milk, cream cheese, and dill. Cook for about 1 to 2 minutes. Put the shrimp back in the skillet and cook for 1 minute.
    5 Combine the shrimp mixture and the pasta.
  • dustyhockeymom
    dustyhockeymom Posts: 537 Member
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    I am feeding two picky eaters, one being a husband who doesn't want to lose weight. We eat a lot of whole wheat pasta. My favorite dish is to cook pasta and a jar light alfredo sauce. Then I add grilled chicken breast, mushrooms and steamed broccoli and toss. Its a very hearty dish and with only 1/4 cup of sauce is low in calories but feels like an indulgence.
  • bcattoes
    bcattoes Posts: 17,299 Member
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    MY wife loves iwth with chicken and shrimp... she is just afraid that the pasta sauce that she buys isnt right... any suggestions?

    Store bought sauces can be high in sodium so read the labels. Other than the sodium levels I've found most to be fairly healthy. Except for the alfredo or cheese based sauces. Those can be loaded with saturated fat and calories.
  • dls06
    dls06 Posts: 6,774 Member
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    A cheesy casserole of pasta, spinach, and jalapeno.


    Nutrition Facts
    Makes 6servings
    Serving Size: 1 cup
    Amount Per Serving

    Calories 264.9
    Total Carbs 33.5 g
    Dietary Fiber 9.6 g
    Sugars 6.1 g
    Total Fat 6.4 g
    Saturated Fat 2.6 g
    Unsaturated Fat 3.9 g
    Potassium 450 mg
    Protein 22.6 g
    Sodium 364 mg

    Servings 6
    Ingredients
    1cooking spray
    2cup fresh mushrooms , sliced
    1medium onions , chopped
    1whole jalapeno pepper , minced
    1cup Cheese, ricotta, fat free
    1/3cup low sodium parmesan cheese
    1/4cup fat free milk (up to 1/2 cup)
    20oz chopped frozen spinach , thawed, well drained
    3/4tsp ground nutmeg
    1pinch salt
    1pinch black pepper
    1eggs
    2cup Pasta, macaroni, enriched, cooked
    2oz reduced fat Monterey Jack cheese (1/2 cup)



    Directions
    1 Preheat oven to 350 degrees F.
    2 Heat a cooking spray coated frying pan over medium heat. Cook mushrooms, onions, and chili for 3 to 5 minutes or until mushrooms are golden.
    3 Mix together ricotta, Parmesan, milk, spinach, cooked vegetables, and nutmeg in a large bowl. Sprinkle with salt and pepper. Add egg.
    4 Pour half the macaroni into a lightly coated 2 quart casserole dish. Spoon half the ricotta mixture on top. Make one more layer, ending with ricotta. Top with Monterey Jack cheese.
    5 Bake 20 to 30 minutes or until warmed through and cheese is melted.
  • dls06
    dls06 Posts: 6,774 Member
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    Slightly spicy tomato and basil sauce.

    Rating:
    Prep Time: 15 minutes
    Cook Time: 35 minutes
    Difficulty: EASY

    Nutrition Facts

    Makes 8servings
    Serving Size: 0.5 cup
    Amount Per Serving
    Calories 49.9
    Total Carbs 8.8 g
    Dietary Fiber 1.8 g
    Sugars 5.3 g
    Total Fat 0.6 g
    Saturated Fat 0 g
    Unsaturated Fat 0.5 g
    Potassium 71.4 mg
    Protein 1.3 g
    Sodium 154.8 mg

    Servings 8 Ingredients
    5cup chopped tomato ( Canned no salt if you are watching sodium)
    1small onions , chopped
    5medium garlic cloves , minced
    1/2cup red wine (dry ) Optional
    2tbsp unsalted tomato paste
    1tbsp sweetener (sugar substitute)
    1 1/2tsp ground thyme (or 2 tbsp finely chopped fresh thyme)
    2bay leaves
    4tbsp fresh basil , finely chopped (or 1 1/2 tsp dried)
    1/2tsp salt
    1/8tsp hot red pepper flakes (to taste)
    1/4tsp black pepper

    Directions
    1 Add tomatoes, onion, garlic, wine, tomato paste, sweetener, thyme, and bay leaves to a pot and let come to a boil.
    2 Lower heat, place lid on pot, and simmer 5 minutes. Take lid off and simmer 20 minutes.
    3 Mix in basil, salt, and pepper flakes and simmer 5 to 10 minutes. Remove bay leaves.
  • Jeniferela
    Jeniferela Posts: 2
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    I use the Prego Heart Healthy or Veggie Smart- super delicious and not a lot of calories:)

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