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A Healthier Bowl of Pasta

Whole-grain and higher-fiber pastas are healthier. But how do they taste?

Pasta Recipes

Here are a couple of pasta recipes -- one hot and one cold - that are perfect for the healthier whole-grain and higher-fiber brands.

CharlestonChicken 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 desired)

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 used)

3 cups whole wheat linguini pasta, cooked, drained and cooled (or any desired shape)

Salt and pepper to taste (optional)

  • Add mayo, sour cream, and lemon juice to a 1-cup measure and stir to blend.
  • 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 blend.
  • 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.

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