Pasta seems to be a favorite “go to” meal for families. It’s a comfort food and it can be very easy to prepare as you will see with the recipe I’ve included here. If you are looking for ways to make healthier pasta dishes here are 2 versions with some added tips for those of you looking to lose weight or eat healthier.
If you are trying to lose weight but find yourself preparing pasta for your family here are some added weight loss tips for you.
For busy cooks here is a great Pasta recipe adapted from the Lazy Chicken Coop. I have added my notes** to make it more low glycemic.
Throw it all in the pot, INCLUDING the uncooked Pasta, and cook! – Bring it to a boil, then reduce to a simmer. Cook till the pasta is **“al dente”. The other ingredients cook right along with the pasta.
Ingredients
12 ounces pasta (**I used Dreamfields spaghetti)
1 can (15 ounces) diced tomatoes with liquid ( I used zesty red pepper flavor)
1 large sweet onion, cut in julienne strips
4 cloves garlic, thinly sliced
1/2 teaspoon red pepper flakes
2 teaspoons dried oregano leaves
2 large sprigs basil, chopped
4 1/2 cups vegetable broth (regular broth and NOT low sodium)
2 tablespoons extra virgin olive oil
Parmesan cheese for garnish
Directions
Place pasta, tomatoes, onion, garlic, basil, in a large stock pot. Pour in vegetable broth. Sprinkle on top the pepper flakes and oregano. Drizzle top with oil.
Cover pot and bring to a boil. Reduce to a low simmer and keep covered and **cook for about 8 minutes, Al dente, stirring every 2 minutes or so. Cook until almost all liquid has evaporated – I left about an inch of liquid in the bottom of the pot – but you can reduce as desired .
**For a more low glycemic dish add broccoli fleurets, cauliflower or spinach to the pot the last 3 minutes. If you don’t want to add it to the pot, use veggies such as these as a side on your plate and mix it all in. The more veggies you add the lower the glycemic load. The less you store as fat!
Season to taste with salt and pepper , stirring pasta several times to distribute the liquid in the bottom of the pot. Serve garnished with Parmesan cheese.
If you are VERY motivated to lose weight or are looking for ways to add more vegetables to your table try this great recipe for spaghetti squash from the kitchen of Cookin’ Canuck. It’s low glycemic and a perfect blend of protein and fiber to make a complete meal.
Ingredients
1 (14 oz.) cannellini beans, drained and rinsed
1 tbsp chopped fresh basil
1/2 tsp dried oregano
3 tbsp extra-virgin olive oil, divided
1 tbsp white wine vinegar
1 (3-pound) spaghetti squash
1 bunch spinach, washed and stems removed, about 6 cups (packed) leaves
1/2 cup chopped onion
2 garlic cloves, minced
1/2 cup crumbled feta cheese (optional, avoid during detox)
Salt and pepper to taste
Finely grated Parmesan cheese (optional, avoid during detox)
Directions
In a medium bowl, combine cannellini beans, basil, oregano, 1 tablespoon olive oil, and white wine vinegar.
Using a large, sharp knife, pierce spaghetti squash in several places. Place the squash in a glass baking dish and cook in the microwave on high for about 15 minutes, turning the squash halfway through cooking. Before handling, let the squash stand for 5 minutes. Cut it in half lengthwise and scrape out the seeds and fibers. Using a fork, twist out strands of the spaghetti squash flesh and place in a large bowl.
Working in batches, stack the spinach leaves and cut across the leaves into 1/4-inch wide strips.
In a large skillet, heat 2 tablespoons olive oil over medium heat. Add onion and garlic. Cook, stirring constantly for 1 minute. Add the sliced spinach and cook until the spinach is just wilted, 1 to 2 minutes. Add feta cheese and the cannellini bean mixture. Cook until heated through, 1 to 2 minutes. Season to taste with salt and pepper.
Add bean and spinach mixture to the spaghetti squash. Gently toss. Place the mixture on a serving platter and serve with finely grated Parmesan cheese.
Makes 4 main course or 8 side dish servings.
