Low Calorie Pasta Recipe

Written by Sky Taylor, Diet Bites

By adding healthy foods that are low in caloric content, we can lose weight and enjoy our pasta too....


No matter which pasta recipe one prepares, about 200 calories comes to the table with every cup of cooked pasta. When the diner is on a calorie-restricted diet plan, there is little room left for filling in the other vital Food Groups.

If bread is added - yet another carbohydrate, that's another 100 calories - so we're quickly treading up the ladder, leaving the bulk of potential nutritional values behind while we're left holding a piece of bread and one tiny cup of noodles.

So what's a smart dieter to do? Stretch those serving sizes into King Kong portions, that's what!

How can this be accomplished? Simply by adding lower calorie, super foods to the menu. Sure, they can be served on the side but when pasta is on the menu, it almost-always come with a sauce. And we can smartly pack the sauce with those healthy vegetables.

For example, by adding any of the following vegetables to the pasta we're able to stretch the serving sizes while keeping the caloric values at a minimum:

1 cup of the following sliced vegetables that have been sauteed in cooking spray: mushrooms, onions, garlic, any color of bell pepper, broccoli - especially the florets, chopped cabbage, tomatoes, carrot, celery, leeks, summer squash including zucchini, green or black olives, pimentos, capers - any vegetable that will compliment the pasta and accommodating sauce. Even different types of fruit can pair well with particular pasta sauces.

And for many vegetables - there are so many different varieties.

Where onions are the pick of the crop, they come in a variety of shapes and sizes - as well as different colors, from red to purple to white to yellow, and the same applies to other popular vegetables such as bell peppers and mushrooms.

Our creative ability can be put to work in the kitchen and we can take a recipe, slenderize it - and still take it into a million different tasty directions.

For example, let's view a Diet Bites low calorie pasta recipe that was created in our humble kitchen for Peek-a-Boo Pasta. The following recipe will serve 2 generously and contains servings from the Vegetable Group, Grain Group, Protein Group and Dairy Group.

The Recipe Ingredients

2 cups of cooked whole grain pasta, such as bow-tie or spaghetti
2-3 cups of the following chopped vegetables: onions, mushrooms, black olives, celery, carrots, zucchini, broccoli
2 servings of prepared Italian sauce that's around 50 calories per recommended serving size OR use 1/4 cup of reduced fat margarine
1 Tablespoon of extra virgin olive oil; you'll also need salt & pepper to suit personal taste
Grated Parmesan OR Skim-Based Mozzarella Cheese

low calorie pasta recipeHow to Prepare This Recipe

Add the olive oil to a deep skillet. Chop all the vegetables into bite-sized pieces; be sure peel any that require such - and wash them thoroughly as we don't know if little Johnny at the market touched one after playing in the dirt - or even if an adult shopper coughed in the wrong direction. Better safe than sorry - so wash those babies thoroughly.

Allow the vegetables to cook until they are tender, turning them from occasionally so that they cook evenly. When they are tender, add the sauce to the pan and allow it to heat thoroughly so that the flavor imparts to the veggies.

Add cooked pasta to the pan, stir to coat - then serve. Or you can serve the sauce and the pasta separately. You have room for a 60 calorie slice of whole grain bread served with reduced fat margarine. Also enjoy your favorite zero calorie beverage.

What about a tasty pasta-based soup? Simply add a serving of your favorite noodles to your favorite can of tomato or vegetable soup for a quick meal.

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