Bacon spaghetti with garlic croutons

168 sugar calories

~Shopping List~

  • 3/4 cup whole-wheat spaghetti, cooked
  • 1 strip bacon
  • 3 cherry tomatoes, cut in half
  • 1/4 cup spinach, chopped
  • Olive oil
  • 5 garlic croutons
  • Salt and pepper

~To do~

Cook bacon according to package directions, and drain on paper towels.  In a bowl, toss together the pasta, crumbled bacon, tomatoes, and spinach.  Drizzle with olive oil, and season with salt and pepper.  To with croutons.

~Alternatives~

Servent a bed of chopped spinach or arugula and omit pasta if you want to cut sugar calories.

Spinach pasta with shrimp

53 sugar calories

~Shopping List~

  • 3/4 cup spinach pasta, cooked
  • 4 medium shrimp
  • 3 cherry tomatoes, sliced
  • 1 Tbsp fresh parsley, chopped
  • Olive oil
  • 1/2 garlic clove, minced
  • Dash red pepper flakes
  • Salt and pepper

~To do~

Heat grill or broiler on high, brush shrimp with olive oil, and season with salt and pepper.  You can skewer the shrimp if it makes them easier to handle the grill.  Place in the broiler or on the grill, and cook 2 minutes on each side until pink throughout.  Toss with pasta, tomatoes, parsley, garlic, and red pepper flakes.  Drizzle with olive oil, and season with salt and pepper.

~Alternatives~

Add a little chopped spinach and parmesan on top.

Penne marinara

156 sugar calories

~Shopping List~

  • 2 oz whole-wheat penne pasta (hint: a 1 lbs box has 8 2oz servings)
  • 1 Italian sausage
  • 2 Tbsp marinara sauce
  • 1/2 garlic clove, minced
  • Olive oil
  • 1 cup spinach, chopped
  • Salt and pepper
  • Parmesan or feta cheese (optional)

~To do~

Cook pasta and sausage according to package directions.  Heat a cast-iron or nonstick skillet on medium-high heat, and add a drizzle of olive oil.  When hot, sauté garlic for a minute, then add spinach and still until just wilted.  Season with salt and pepper; then stir in sausage, penne, and marinara.  Serve with a sprinkling of Parmesan or feta cheese.

~Alternatives~

You can use any type of whole wheat pasta.  You can also use brown rice instead of pasta.

Lasagna cups

119 sugar calories

~Shopping List~

  • 6 wonton wrappers
  • Parmesan cheese, grated (for topping, add to taste)
  • Mozzarella, shredded (for topping, add to taste)
  • 1/2 cup ricotta
  • 1/4 cup ground beef, cooked
  • 1/4 cup marinara sauce
  • Salt & Pepper

~To do~

Preheat oven to 375F.  Oil two muffin tin cups and line with one wonton wrapper each.  In a small bowl, mix th cheeses and the ground beef, and season with salt and pepper.  Put 1/3 of the mixture in the bottom of the won’t wrappers, and top with a spoonful of marinara sauce; repeat this two more times, then top with more sprinkles of Parmesan and the mozzarella.  Bake on the center rack in your oven for 20 minutes or until cheese is bubbly.

~Alternatives~

You can make these ahead of time and freeze them.  Just let them cool completely.  Wrap in plastic (individually) and freeze.  When you are ready to eat, you can just unwrap one and heat it for a minute in the microwave.

Zucchini linguini

164 sugar calories

~Shopping List~

  • 2 oz linguine
  • 1/2 clove garlic
  • 10 slices zucchini
  • 1/4 cup goat cheese
  • Olive oil
  • 1/2 tsp. lemon juice
  • Salt & Pepper

~To do~

Cook linguine according to package directions.  Meanwhile heat a skillet and add a drizzle of olive oil.  When hot, add the zucchini slices and garlic and sauté on medium for about 5 minutes, or until just tender crisp.  Remove skillet from heat.  After you drain the linguine, add it to the skillet and turn the heat on low.  Sprinkle on goat cheese, a bit more olive oil, and the lemon juice, and season with salt and pepper to taste.  Heat until the goat cheese starts to warm, just a minute or so.

~Alternatives~

For more protein, add some shredded cooked chicken, diced ham, or chopped nuts.  Use quinoa pasta for more fiber.  Add any “freebie foods (such as spinach diced red bell peppers or tomatoes.

Summer pasta in white wine sauce

~ Shopping List ~

  • 1 pound dried fettuccine pasta
  • 1 tablespoon plus 2 teaspoons olive oil
  • 1/2 medium onion, sliced
  • 4 garlic cloves, minced
  • 1/4 teaspoon crushed red pepper (optional)1/2 teaspoon dried oregano
  • 1 green bell pepper, ribs and seeds removed, diced 1 red bell pepper, ribs and seeds removed, diced 1/2 cup dry white wine (such as Pinot Grigio)
  • 1/4 cup reserved pasta water
  • kosher salt
  • shredded Parmesan

~ What to do ~
peppers and onionsCook pasta according to package directions. Strain, but reserve 1/4 cup of pasta water.

While your pasta is cooking, in a skillet large enough to fit the cooked pasta, heat olive oil over medium heat.  Add onion, garlic, crushed red pepper (if using) and oregano. Cook 1 minute. Add green and red bell peppers. Cook until softened, 3 minutes. Pour white wine and reserved pasta water over the mixture. Cook for 5 minutes.  Add strained noodles to sausage mixture and toss to coat. Reduce heat to low and let simmer for 5-7 minutes or until most of the sauce is absorbed. Toss once more. Season to taste with kosher salt (or cajun spice).

Serve hot along side some freshly grated Parmesan cheese and crushed red pepper.

~ Spice it up ~

Love the idea, but miss the meat, try adding sausage to the mix.  Cook the sausage before the vegetables to make sure that you don’t miss out on any of that flavour.

Serves perfectly with pickled eggplant and the leftover white wine.

Broccoli & Pepper Strata

broccoli_pepper_strata

~ Shopping List ~

  • 9 Lasagna noodles
  • 3 tablespoons cornstarch
  • 1.5 cups defatted chicken stock
  • 15 oz part-skim or nonfat ricotta cheese
  • 1 egg
  • 1 jar (15 ounces) roasted red peppers, well drained
  • 1 teaspoon olive oil
  • 1 pound mushrooms, thinly sliced
  • 1 tablespoon dried parsley (2 tablespoons fresh)
  • 1 clove garlic, minced
  • 2 teaspoons herbs de province
  • 10 ounces cooked spinach (fresh or frozen)
  • 1 cups steamed chopped broccoli
  • 203 tablespoons grate Parmesan cheese
  • Tomato sauce of your choice (*optional)

~ What to do ~

  1. Preheat oven to 350.
  2. In a large pot of boiling water, cook the lasagna noodles until tender (about 12 minutes).  Drain, rinse with cold water and set aside.
  3. In a small bowl, whisk together the cornstarch and about 1/4 cup of stock until the cornstarch dissolves.  Stir in remaining stock.
  4. In a medium bowl, stir together ricotta, egg and spinach.  Set aside.
  5. Pat the peppers dry (and slice into strips if not already in strips)
  6. Warm oil in a large frying pan over medium heat.  Add the mushrooms and sauté until the release their moisture, about 5 minutes.  Add the parsley, garlic & herb de province.  Stir until the mushrooms have shrunk and are thoroughly dry, about 5 minutes more.
  7. Give he cornstarch mixture a stir and then add the frying pan.  Cook, stirring constantly, until the liquid turns clear and thickens.  Remove from the heat and stir in ricotta mixture.
  8. Coat a 9″ x 13″ baking dish (with oil or no-stick spray or juice from drained peppers).  Place 3 noodles in a single layer in the dish.  Spread with 1/3 of this mushroom sauce.  Sprinkle with 1/2 of the peppers and 1/2 of the broccoli.
  9. Repeat with another layer of noodles (1/3 mushroom sauce, remaining peppers, remaining broccoli).  Finish with remaining noodles and mushroom sauce.  Sprinkle with Parmesan.
  10. Bake at 350 for 25 minutes.  Let stand for 15 minutes before cutting.
  11. Top with tomato sauce (*optional)

~ Like the mushroom sauce but don’t want to bake?  Try this alternative… ~

Replace lasagna noodles with fettucini (omitting the egg) and toss with pasta.  Top with the peppers.  Use the broccoli as your side dish.

Fettuccine with Shrimp and Zucchini

~ Shopping List ~

  • 1 lb Fettuccine, dry
  • 1/2 cup extra virgin olive oil
  • 1 tablespoon chopped garlic
  • 2 tablespoons chopped parsley
  • 1 medium zucchini
  • 1 lb large shrimp
  • 1 cup dry white wine (not cooking wine)
  • 3/4 teaspoon salt
  • 3/4 teaspoon black pepper
  • 4 tablespoons butter
  • 6 lemon wedges
  • dash chopped parsley

~ What to do ~

Cut zucchini into 2″ x 1/4″ sticks.  Peel and devein shrimp.  Cook fettuccine according to package directions.  While pasta is cooking, heat oil in large sauté pan over medium heat.  Add chopped garlic and parsley.  Cook for 1 minute.  Add zucchini.  Cook an additional minute.  Add shrimp, wine, salt pepper and butter.  Stir well and cook shrimp for 5 minutes or until the shrimp are no longer opaque.  Add drained pasta to the mixture.  Toss all ingredients to mix.  Season with salt and pepper to taste.

Serve with lemon wedges.

 

Classic Chicken-Spinach Lasagna

~ Shopping List ~

  • 12 lasagna noodles
  • 1 large onion
  • 1 clove garlic
  • 2 tablespoons olive oil
  • 1.33 lbs. cooked shredded chicken
  • 2 jars (700ml each) pasta sauce
  • 1/4 cup fresh chopped parsley
  • 500 grams ricotta cheese
  • 300 grams fresh chopped (cooked) spinach
  • 1 egg
  • 3/4 cups mozzarella cheese

~ What to do ~

Preheat oven to 350 degrees (F).  Cook lasagna noodles according to package.

Sauté onion and garlic in oil until tender.  Add chicken.  Stir in pasta sauce and parsley.  Simmer for 5 minutes.

In a separate bowl combine ricotta cheese, spinach and egg.

Assemble the lasagna:  Spread 1/4 of the sauce mixture in the bottom of a 13″ x 9″ baking dish.  Top with 3 noodles, another 1/4 sauce, another 3 noodles, ricotta cheese mixture, another 3 noodles, another 1/4 sauce, the 3 remaining noodles, the remaining sauce.  Finally, top with mozzarella.

Cover with foil and bake for 45 minutes.  Remove foil and bake another 15 minutes (or until bubbling).  Let cool 15 minutes before serving.

This is a great prepare ahead meal.

 

Italian Bake

~ Shopping List ~

  • 3 lbs chicken breast (cooked and shredded)
  • 6 sausages (cooked), optional
  • 2 jars spagetti sauce
  • 1 lb penne
  • 3/4 cup mozzarella cheese (or italian cheese mix)
  • 500 grams ricotta cheese
  • 300 grams fresh, chopped, cooked spinach
  • 1 medium onion
  • 1 medium bell pepper

~ What to do ~

Cook pasta according to package directions.  Mix all ingredients except mozzarella in bakcing dish.  Top with mozzarella cheese and back at 325 degrees (F) for 45 minutes.