A Healthier Bowl of Pasta
Whole-grain and higher-fiber pastas are healthier. But how do they taste?
Here are a couple of pasta recipes -- one hot and one cold - that are
perfect for the healthier whole-grain and higher-fiber brands.
Chicken Pasta (this dish is served chilled)
WebMD Weight Loss Clinic members: Journal as 1 1/2 cups hearty stews/chili +
2 ounces low-fat cheese OR 1 serving lean meat with 1 tsp fat maximum + 3/4 cup
starchy foods without added fat
3 tablespoons light mayonnaise
2 tablespoons fat-free sour cream
1 teaspoon lemon juice
6 boneless, skinless grilled chicken breasts (seasoned with a garlic
& pepper blend or garlic powder, black pepper, and salt, if
1/2 cup shredded smoked mozzarella, packed
1/2 cup finely chopped celery
1/2 cup chopped green onions
1 cup grape tomato halves
1 teaspoon finely chopped parsley (parsley flakes can also be
3 cups whole wheat linguini pasta, cooked, drained and cooled (or any
Salt and pepper to taste (optional)
- Add mayo, sour cream, and lemon juice to a 1-cup measure and stir to
- Cut the chicken breasts into 1/4-inch thick slices (should be around 3 1/2
cups of chicken strips). Add chicken, mozzarella, celery, green onions,
tomatoes, parsley and cooked noodles into a large serving bowl and toss to
- Drizzle the mayo mixture over the chicken noodle mixture and toss to blend.
Add salt and pepper to taste if desired. Cover and store in the refrigerator
until right before serving.
Yield: 4 servings
Per serving: 416 calories, 43 g protein, 34 g carbohydrate, 12 g fat, 4.4 g
saturated fat, 3 g monounsaturated fat, 2 g polyunsaturated fat, 105 mg
cholesterol, 5 g fiber, 259 mg sodium. Calories from fat: 26%.
Simple Spinach & Tomato Pasta
WebMD Weight Loss Clinic members: Journal as 3/4 cup starchy foods with 1
tsp fat maximum + 1/2 cup vegetables without added fat
1 tablespoon olive oil
1 cup grape or cherry tomatoes, cut in half
1 cup loosely packed chopped spinach, fresh or frozen in bags
1 tablespoon minced garlic
salt and pepper to taste (optional)
2 cups cooked whole-wheat pasta in small shapes, like macaroni, rotelli,
or small shells
1/4 cup shredded Parmesan cheese
1 tablespoon toasted pine nuts
- Add olive oil to a medium nonstick saucepan or skillet heated over
medium-high heat. After about 20 seconds, when the oil is nice and hot, add
tomatoes, spinach, and garlic and continue to saute for a few minutes until
spinach is soft and bright green and tomatoes are soft. Add salt and pepper to
taste, if desired.
- Stir in the cooked pasta and continue to cook and stir the mixture for a
minute or two to heat up the pasta and blend the flavors. Sprinkle Parmesan
cheese over the top and turn off the heat. Let the dish sit for a couple of
minutes, sprinkle pine nuts over the top and serve.