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6 Recipes for Pasta Lovers

Black Health Matters / Nutrition & Fitness  / Recipes  / 6 Recipes for Pasta Lovers

6 Recipes for Pasta Lovers

There’s a noodle dish for every season

When you’re seeking a fast and filling dish, think: pasta. Served hot or cold, noodles work with nearly every flavor combination imaginable, and they can be sauced up or dressed down. Go with whole-wheat pasta, which is rich in vitamins, minerals, protein and fiber.

Sausage, White Bean and Kale Rotini

2 tablespoons olive oil

2 links Italian-style turkey sausage, casings removed

1 tablespoon minced garlic

3/4 cup dry white wine

8 ounces whole-wheat rotini

1 can (15 ounces) cannellini beans, rinsed and drained

2 tablespoons chopped, drained, oil-packed sun-dried tomatoes

10 ounces baby kale

Red-pepper flakes

Heat 1 tablespoon of the oil in large skillet over medium-high heat. Cook sausage, breaking into bits, about 4 minutes. Transfer to bowl. Cook garlic in skillet, stirring, 1 minute. Add wine off heat and simmer until reduced by half, 2 minutes. Remove from heat. Cook pasta, reserve 3/4 cup cooking water, and drain. Add sausage, pasta, beans, tomatoes and reserved cooking water to skillet. Gradually add kale and cook until just wilted, about 3 minutes. Season and top with red-pepper flakes and remaining 1 tablespoon oil. Serves 6

Nutritional analysis: calories 329; protein 13g; carbohydrates 43g; fiber 7g; fat 9.5g; sodium 263mg

Chicken Pesto Fettuccine

2 cups shredded, cooked chicken breast

1-1/2 cups reduced-sodium chicken broth

1/4-1/2 cup refrigerated basil pesto

10 ounces fettuccine, preferably whole wheat

1-2 tablespoons fresh lemon juice

1/4 cup pine nuts or walnuts, toasted (optional)

1-2 tablespoons extra virgin olive oil

Stir together chicken, broth and 1/4 cup of the pesto in large, deep skillet. Cook pasta, drain and add to skillet with lemon juice to taste. Cook over medium heat, stirring, until heated through, about 3 minutes. Season to taste with salt and pepper and top with nuts (if using). Drizzle with oil and dollop with remaining 1/4 cup pesto, as desired. Serves 4

Nutritional analysis: calories 497; protein 34g; carbohydrates 55g; fiber 7g; fat 15.5g; sodium 354mg

Butternut Squash, Caramelized Onion and Spinach Lasagna

6 cups (1/2-inch) cubed peeled butternut squash

2 tablespoons extra-virgin olive oil, divided

2 tablespoons chopped fresh sage

12 garlic cloves, unpeeled (about 1 head)

1 teaspoon kosher salt, divided

1/2 teaspoon black pepper

Cooking spray

1 large onion, vertically sliced

2 tablespoons water

2 9-ounce packages fresh spinach

5 cups 1% low-fat milk, divided

1 bay leaf

1 thyme sprig

5 tablespoons all-purpose flour

1-1/2 cups shredded fontina cheese, divided

3/8 teaspoon ground red pepper

1/4 teaspoon grated whole nutmeg

9 no-boil lasagna noodles

Preheat oven to 425°. Combine squash, 1 tablespoon oil, sage, garlic, 1/2 teaspoon salt and black pepper in a large bowl; toss to coat. Arrange squash mixture on a baking sheet coated with cooking spray. Bake at 425° until squash is tender, about 30 minutes. Cool slightly. Peel garlic. Place squash and garlic in a bowl; partially mash with a fork. Heat remaining 1 tablespoon oil in a large Dutch oven over medium-high heat. Add onion and sauté for 4 minutes. Reduce heat to medium-low; continue cooking for 20 minutes or until golden brown, stirring frequently. Place onion in a bowl. Add 2 tablespoons water and spinach to Dutch oven; increase heat to high. Cover and cook 2 minutes or until spinach wilts. Drain in a colander and cool. Squeeze excess liquid from spinach. Add spinach to onions. Heat 4-1/2 cups milk, bay leaf and thyme in a medium saucepan over medium-high heat. Bring to a boil; remove from heat. Let stand for 10 minutes. Discard bay leaf and thyme. Return pan to medium heat. Combine remaining 1/2 cup milk and flour in a small bowl. Add to pan, stirring with a whisk until blended. Bring to a boil. Reduce heat, and simmer for 5 minutes or until thickened, stirring constantly. Remove from heat; stir in remaining 1/2 teaspoon salt, 1-1/4 cups cheese, red pepper and nutmeg. Spread 1/2 cup milk mixture in bottom of a 13-inch x 9-inch glass or ceramic baking dish coated with cooking spray. Arrange 3 noodles over milk mixture; top with half of squash mixture, half of spinach mixture and 3/4 cup milk mixture. Repeat layers, ending with noodles. Spread remaining milk mixture over noodles. Bake at 425° for 30 minutes, and remove from oven. Sprinkle with remaining 1/4 cup cheese. Preheat broiler. Broil 2 minutes or until cheese is melted and lightly browned. Let stand 10 minutes before serving. Serves 8

Nutritional analysis: calories 360; fat 11.9g; protein 16.6g; carbohydrates 50g; fiber 6.5g; cholesterol 31mg; iron 4mg; sodium 576mg; calcium 406mg

Antipasto Penne

1 medium red bell pepper

1/2 cup pitted kalamata olives, chopped

1/3 cup refrigerated pesto

3 ounces prosciutto, chopped

1 7-ounce jar oil-packed sun-dried tomato halves, drained and chopped

1 6-ounce jar marinated quartered artichoke hearts, drained and chopped

8 ounces uncooked penne pasta (about 2 cups)

1/2 cup grated Parmigiano-Reggiano cheese, divided

1/4 cup pine nuts, toasted

Preheat broiler. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until blackened. Place in a plastic bag; seal. Let stand 5 minutes. Peel and chop bell pepper; place in a large bowl. Stir in olives, pesto, prosciutto, tomatoes and artichokes. Cook pasta according to package directions, omitting salt and fat; drain. Add cooked pasta and 1/4 cup Parmigiano-Reggiano cheese to bell pepper mixture; toss gently to combine. Spoon about 1 cup pasta mixture into each of 6 bowls, and sprinkle each serving with 2 teaspoons remaining cheese and 2 teaspoons pine nuts. Serves 6

Nutritional analysis: calories 404; fat 21.3g; saturated fat 4.4g; protein 16.5g; carbohydrates 39.9g; fiber 4.3g; cholesterol 21mg; iron 2.9mg; sodium 764mg; calcium 162mg

Orecchiette with Broccoli Rabe & Chickpeas

4 ounces whole-wheat orecchiette, or chiocciole (about 1-1/2 cups)

1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces

3/4 cup vegetarian chicken-flavored broth*

2 teaspoons all-purpose flour

1 tablespoon extra-virgin olive oil

4 large cloves garlic, minced

1/2 teaspoon minced fresh rosemary, or 1/8 teaspoon dried

1 8-ounce can chickpeas, drained and rinsed

2 teaspoons red-wine vinegar

1/8 teaspoon salt

1/4 teaspoon freshly ground pepper

Bring large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3 minutes more. Drain. Rinse and dry the pot. Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture. Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce, about 2 minutes. Serves 2

Nutritional analysis: calories 413; fat 9g; cholesterol 0mg; carbohydrates 74g; protein 22g; fiber 14g; sodium 655mg; potassium 448mg

Penne With Asparagus, Spinach and Bacon

8 ounces uncooked penne pasta

2 bacon slices

1/2 cup chopped sweet onion

2-1/2 cups asparagus slices

1-1/2 cups fat-free, less-sodium chicken broth

4 cups bagged baby spinach leaves

1/2 cup (2 ounces) preshredded Parmesan cheese, divided

1/4 teaspoon black pepper

Cook pasta according to the package directions, omitting salt and fat. Drain; keep warm.

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Add onion to drippings in pan; sauté 1 minute. Add asparagus and broth to pan; bring to a boil. Reduce heat, and simmer 5 minutes or until asparagus is crisp-tender. Add pasta, spinach, 1/4 cup cheese and pepper to pan; toss well. Sprinkle with remaining 1/4 cup cheese and bacon. Serves 4

Nutritional analysis: calories 363; fat 10.2g; protein 17.8g; carbohydrates 49.1g; fiber 4.6g; cholesterol 18mg; iron 4.3mg; sodium 501mg; calcium 239mg

Photo: Depositphotos

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BHM Edit Staff