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Low Calorie Pasta Recipes

Posted by Samantha Rentz on October 30th 2012
  • Think you have to swear off spaghetti and lasagna to stay slim? Not true! Each of these decadent-tasting pasta dishes weighs in under 500 calories.
  • Penne with Shrimp, Feta and Olives

INGREDIENTS

  • 8 ounces penne
  • 1/2 pound medium shrimp (about 13 to 15), peeled and deveined, tails removed
  • Salt
  • Freshly ground black pepper
  • 2 tablespoons olive oil
  • 1 garlic clove, thinly sliced
  • 1/2 medium onion, thinly sliced
  • 1/2 medium head fennel, quartered, cored and thinly sliced
  • 1/4 cup white wine
  • 1 15 ounce can crushed tomatoes
  • 1/4 cup roughly chopped pitted green olives
  • 1/4 cup (about 1 1/2 ounces) feta, crumbled
  • 2 tablespoons fresh oregano

DIRECTIONS

1. Cook penne according to package directions, reserving 1 cup pasta water; drain.

2. Meanwhile, pat shrimp dry and season with salt and pepper to taste. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add shrimp and cook until pink in the middle, about 3 minutes. Transfer shrimp to a plate and set aside.

3. Return skillet to stove and heat remaining oil over medium heat. Add garlic, onion and fennel; season with salt and pepper to taste; and cook until golden brown, about 5 minutes. Stir in wine, scraping the bottom of skillet. Stir in tomatoes and simmer 5 minutes. Stir in olives, shrimp and penne, adding reserved pasta water as needed to loosen sauce. Sprinkle with feta and oregano.

Nutrition facts per serving:

 

Servings Per Recipe 4

Amount Per Serving

  • Calories 412
  • Fat, total(gm)12
  • Sat. fat(gm)3
  • Carbohydrate(gm)56
  • Dietary Fibre, total(gm)5
  • Protein(gm)19

Percent Daily Values are based on a 2,000 calorie diet

 

  • Linguine with Pesto, Chicken and Spring Vegetables

INGREDIENTS

  • 6 ounces whole-wheat linguine
  • 2 tablespoons pine nuts
  • 3 tablespoons olive oil
  • 1 garlic clove, roughly chopped
  • Pinch of salt plus additional for seasoning
  • 1 1/2 cups fresh flat-leaf parsley leaves
  • 1/2 cup (about 1 1/2 ounces) shredded Parmesan
  • 2 tablespoons water
  • 1/2 teaspoon lemon zest
  • 1/2 pound boneless, skinless chicken breast, cut into 1-inch pieces
  • Freshly ground black pepper
  • 1/4 medium onion, finely chopped
  • 1 cup canned or jarred quartered artichoke hearts, drained
  • 1/3 cup white wine
  • 6 ounces asparagus, ends trimmed, cut into 1/2-inch pieces
  • 2/3 cup frozen peas
  • 1/2 teaspoon freshly squeezed lemon juice

DIRECTIONS

1. Cook linguine according to package directions, reserving 1 1/2 cups pasta water; drain.

2. Meanwhile, to make the pesto, puree pine nuts, 1 tablespoon oil, garlic and pinch of salt in a food processor until smooth. Add parsley and pulse until just combined, about five times. Add Parmesan and water and pulse five times more. Stir in lemon zest.

3. Pat chicken dry and season with salt and pepper to taste. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until well browned on all sides, about 5 minutes. Transfer chicken to a plate and set aside.

4. Return skillet to stove and heat remaining oil over medium-high heat. Add onion, season with salt and pepper to taste, and cook until softened, about 3 minutes. Stir in artichoke hearts and cook until slightly broken down, about 3 minutes. Stir in wine, scraping the bottom of skillet. Cook 2 minutes.

5. Add asparagus and cook until crisp-tender, about 2 minutes. Stir in linguine and 1 cup reserved pasta water; add pesto, chicken and peas. Cook until peas are heated through, about 1 minute, adding additional pasta water as needed to loosen sauce. Stir in lemon juice.

Nutrition facts per serving:

 

Servings Per Recipe 4

Amount Per Serving

  • Calories 416
  • Fat, total(gm)19
  • Sat. fat(gm)4
  • Carbohydrate(gm)32
  • Dietary Fibre, total(gm)8
  • Protein(gm)27
  • Lemony Carrot Risotto


INGREDIENTS

  • 2 cups low-sodium chicken or vegetable broth
  • 1/2 pound carrots
  • 1 tablespoon unsalted butter
  • 1/2 medium onion, finely chopped
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon plus 1/8 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup farro
  • 1/2 cup white wine
  • 1 tablespoon plus 1 1/2 teaspoons olive oil
  • Zest and juice of 1/2 lemon
  • 1/2 cup (about 1 1/2 ounces) grated Parmesan
  • 2 tablespoons thinly sliced chives

DIRECTIONS

1. Place 1 1/2 cups broth in a small saucepan and warm over very low heat. Grate one-quarter of the carrots and set aside. Dice remaining carrots and puree in a food processor with remaining broth.

2. Melt butter in a large heavy-bottomed saucepan over medium heat until foaming, about 2 minutes. Add onion, cumin, grated carrots, 1/4 teaspoon salt and 1/8 teaspoon pepper and cook until translucent, about 5 minutes. Add farro and cook, stirring constantly, until it starts to crackle, about 2 minutes. Add wine and cook about 1 minute.

3. Decrease heat to medium low, stir in carrot puree and bring to a simmer. Add 1/2 cup broth and simmer, stirring constantly, until broth is nearly absorbed, about 5 minutes. Continue adding broth 1/2 cup at a time, stirring occasionally, until its absorbed and farro is al dente and has a porridgelike consistency, 25 to 30 minutes.

4. Stir in 1 1/2 teaspoons oil, lemon juice and remaining salt and pepper; cover, remove from heat, and let rest 3 to 5 minutes. Stir in Parmesan, chives and lemon zest. Drizzle with remaining oil.

Nutrition facts per serving:

 

Servings Per Recipe 4

Amount Per Serving

  • Calories 347
  • Fat, total(gm)12
  • Sat. fat(gm)4
  • Carbohydrate(gm)43
  • Dietary Fibre, total(gm)7
  • Protein(gm)12
  •  Spinach and Ricotta Stuffed Shells

INGREDIENTS

  • 18 jumbo pasta shells (about 6 ounces)
  • 1 1/2 teaspoons olive oil
  • 1/4 medium onion, finely chopped
  • 4 ounces fresh chorizo, crumbled
  • 1 15 ounce can crushed tomatoes
  • 3/4 teaspoon sugar
  • 1/4 teaspoon salt plus additional for seasoning
  • 1/4 teaspoon freshly ground black pepper plus additional for seasoning
  • Olive oil cooking spray
  • 2 cups (about 2 ounces) baby spinach, finely chopped
  • 1 cup low-fat ricotta
  • 1/2 cup shredded part-skim mozzarella
  • 1 egg white, lightly beaten

DIRECTIONS

1. Cook shells according to package directions; rinse under cold water, drain and pat dry.

2. Meanwhile, heat oil in a large saucepan over medium heat. Add onion and chorizo and cook until browned, about 5 minutes. Drain all but 1 1/2 teaspoons drippings and return pan to stove. Add tomatoes and sugar and season with salt and pepper to taste; simmer until sauce is slightly thickened, about 10 minutes. Set aside.

3. Preheat the oven to 375 degrees and coat a 9-by-9-inch baking dish with cooking spray.

4. Combine spinach, cheeses, egg white and 1/4 teaspoon each salt and pepper in a large bowl. Spoon half the tomato sauce into prepared dish. Stuff each shell with 1 heaping tablespoon filling and arrange stuffed shells in baking dish. Spoon remaining sauce over shells and cover with aluminum foil. Bake until pasta is cooked through and sauce begins to bubble, about 30 minutes. Let rest 5 to 10 minutes before serving.

Nutrition facts per serving:

 

Servings Per Recipe 4

Amount Per Serving

  • Calories 449
  • Fat, total(gm)18
  • Sat. fat(gm)7
  • Carbohydrate(gm)46
  • Dietary Fibre, total(gm)4
  • Protein(gm)24
  • Sausage and Mushroom Lasagna

INGREDIENTS

  • 6 lasagna noodles (about 4 ounces)
  • 1/2 pound fresh sweet Italian turkey sausage
  • 2 garlic cloves, minced
  • 1/4 cup plus 1 tablespoon (about 1 ounce) shredded Parmesan
  • 2 tablespoons finely chopped fresh flat-leaf parsley
  • 1 tablespoon olive oil
  • 1/2 medium onion, finely chopped
  • 1/4 teaspoon salt plus additional for seasoning
  • 1/8 teaspoon freshly ground black pepper plus additional for seasoning
  • 4 ounces sliced white mushrooms
  • 1/4 cup red wine
  • 1 15 ounce can crushed tomatoes
  • 1 teaspoon sugar
  • 1/2 pound fresh mozzarella, cut into 12 slices

DIRECTIONS

1. Bring a large pot of water to a boil. Cook noodles 5 minutes, gently stirring occasionally. Using a slotted spoon, transfer pasta to a bowl of ice water and let cool 20 seconds, then drain. Cut each noodle in half to make 12 squares.

2. Remove sausage from casings and mix it with half the garlic, 1 tablespoon Parmesan and parsley. With clean, damp hands, divide mixture into 4 meatballs; pat meatballs into 4-inch square patties, each about 1/2 inch thick.

3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add patties and cook until browned on both sides, about 5 minutes. Transfer to a plate using a slotted spoon and dispose of oil left in skillet.

4. Return skillet to stove; heat remaining oil over medium heat. Add onion, 1/4 teaspoon salt and 1/8 teaspoon pepper and cook until just golden brown, about 2 minutes.

5. Raise heat to high, add mushrooms and cook, stirring occasionally, until golden brown, about 5 minutes. Add remaining garlic; cook 1 minute more. Stir in wine, scraping the bottom of skillet. Add tomatoes and sugar; season with salt and pepper to taste. Add patties and simmer, stirring occasionally, until heated through, about 5 minutes.

6. Heat the broiler to medium high. Place 1 pasta square in the bottom of each of four shallow heat-proof bowls. Top with 3 heaping tablespoons sauce, 1 sausage patty, 1 slice mozzarella and 1 teaspoon Parmesan. Layer with a second pasta square, 3 heaping tablespoons sauce, 1 slice mozzarella and 1 teaspoon Parmesan. Top with a third pasta square, 1 slice mozzarella and remaining Parmesan. Place bowls under broiler and cook until cheese is bubbly, about 1 minute.

Nutrition facts per serving:

 

Servings Per Recipe 4

Amount Per Serving

  • Calories 476
  • Fat, total(gm)23
  • Sat. fat(gm)12
  • Carbohydrate(gm)36
  • Dietary Fibre, total(gm)4
  • Protein(gm)28
  • Spaghetti with Roasted Red Peppers, Walnuts and Goat Cheese

INGREDIENTS

  • 8 ounces whole-wheat spaghetti
  • 2 tablespoons olive oil
  • 2 garlic cloves, thinly sliced
  • 1/4 medium onion, thinly sliced
  • 2 tablespoons tomato paste
  • 4 jarred roasted red peppers, finely chopped
  • 1 teaspoon sugar
  • 1 tablespoon fresh thyme
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon salt
  • 1/3 cup finely chopped walnuts, toasted
  • 3 ounces fresh goat cheese, crumbled

DIRECTIONS

1. Cook spaghetti according to package directions, reserving 1 1/2 cups pasta water; drain.

2. Meanwhile, heat oil in a large saucepan over medium-high heat. Add garlic and onion and cook until softened, about 5 minutes. Stir in tomato paste, roasted red peppers and sugar and cook until just thickened, about 2 minutes. Transfer red pepper mixture to a blender; process until smooth.

3. Return pan to stove, add thyme and red pepper flakes and cook over medium-low heat until fragrant, about 1 minute. Add spaghetti, red pepper puree and salt to pan, stirring to combine. Add reserved pasta water and cook over medium-low heat until sauce just clings to spaghetti, about 2 minutes. Sprinkle with walnuts and goat cheese.

Nutrition facts per serving:

 

Servings Per Recipe 4

Amount Per Serving

  • Calories 419
  • Fat, total(gm)20
  • Sat. fat(gm)6
  • Carbohydrate(gm)50
  • Dietary Fibre, total(gm)6
  • Protein(gm)15

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