Pasta and Entrees

Wheat Berry Tuna Salad

Ingredient List: 

1 cup wheat berries
4 cups water
1/2 teaspoon salt
1 cup cherry tomatoes, diced
1/2 cup celery, diced
1/2 cup cucumber, diced
2 cans Albacore tuna, packed in water, drained
2 eggs, hard boiled, chopped (optional)
2 tablespoons flat leaf parsley, coarsely chopped
1/2 cup Italian dressing
1/8 teaspoon salt
1/8 teaspoon fresh ground pepper

Place the wheat berries, water and salt in a saucepan and simmer for 60 to 90 minutes until tender when you bite down on them.  Drain well and allow to cool.

In a large bowl, toss together with the remaining ingredients.  Serve chilled.Read more

Squash Risotto

Ingredient List: 

2 cups pureed squash*
6 cups low-sodium, fat-free chicken broth, divided
¾ cup caramelized onions **
1 tsp. fresh minced rosemary or ½ tsp. dried, minced rosemary
1 tsp. dried sage
½ cup dry white wine
3 tbsp. sugar
1 tsp. sal
½ tsp. pepper
3/4 lb. orzo pasta
3 tablespoons butter
½ cup grated Parmesan cheese


*Puree squash: combine the roasted meat of one butternut (or similar) squash with 2 cups chicken broth and puree in a blender. (May have extra pureed squash which can be frozen for another time).

** To make caramelized onions:
1 large onion, sliced into rings
3 tablespoons butter
3 tablespoons brown sugar, packed

Place ingredients in skillet and cook until onions are brown and soft and all the liquid has dissipated. Set aside.Read more

Spaghetti with Roasted Vegetable Pasta Sauce

Ingredient List: 

5 plum tomatoes, cut in half

½ onion, cut into chunks

1 sweet red pepper, cut into chunks

2 cloves garlic

1 teaspoon dried oregano

¼ teaspoon salt

Black pepper to taste

1 tablespoon olive oil

2 tablespoons chopped fresh basil

1 (12 ounce) box whole-wheat spaghetti

Parmesan cheese for topping (optional)


Preheat oven to 375°.

Place tomato, onion, pepper and garlic on baking sheet, sprinkle with oregano, salt and pepper.  Drizzle with olive oil and mix.  Roast, uncovered, about 45 minutes until tender and beginning to brown.

Place roasted vegetable mixture and fresh basil in food processor or blender.  Blend until smooth. Read more

Caprese Pasta Salad

Ingredient List: 

1 (13.25 ounce) box whole-wheat penne (or other shape) pasta
4 medium tomatoes, chopped or 1 pound grape tomatoes, halved
½ pound fresh low-fat, mozzarella cheese, in ½” cubes or fresh mozzarella “pearls”
1/3 cup chopped fresh sweet basil
¼ cup olive oil
1 tablespoon Italian seasoning
1 tablespoon balsamic vinegar
½ teaspoon salt (optional)

Cook pasta according to package directions.  Rinse with cold water and drain.  Add tomatoes, cheese and sweet basil.

In a separate small bowl, combine oil, seasoning, vinegar and salt (if using).  Add to pasta mixture and chill.

Servings:  10

Calories/Serving 266
Nutrition:  One serving provides approximately:  9 g Protein, 31 g Carbohydrates, 4 g Fiber, 12 g Fat (4 g saturated), 18 mg Cholesterol, 1 mcg Folate, 1 mg Iron, 22 mg Sodium

Mediterranean Style Pasta Toss with Feta and Capers

Ingredient List: 

6 cups hot cooked whole-wheat penne pasta
2 tablespoons olive oil
1 tablespoon balsamic vinegar
3 garlic cloves, crushed
2 cups chopped fresh or baby spinach
½ cup chopped fresh basil
¼ cup chopped pitted Kalamata olives
2 tablespoons capers
¾ cup (3 ounces) crumbled feta cheese

*Cook pasta according to package directions; drain.
Return cooked pasta to cooking pot.  With heat on low, add olive oil, vinegar and garlic, heat until warmed through.  Add spinach and basil, toss well.  Remove from heat and stir in remaining ingredients.

Servings:  4
*Time Saver Tip:  Cook the whole box of pasta according to package directions.  Freeze the leftovers in a freezer bag, reheat for later use. 

Calories/Serving 398Read more

Pasta with Tomato, Kalamata Olives and Arugula

Ingredient List: 

2¼ cups chopped plum tomatoes
¼ cup chopped pitted Kalamata olives
1½ tablespoons olive oil
¼ teaspoon salt
¼ teaspoon ground black pepper
2 garlic cloves, minced
6 cups hot cooked whole-wheat fusilli or penne pasta
3 cups baby arugula
2 ounces shaved fresh pecorino Romano cheese

Combine first 6 ingredients in a large bowl.  Add hot pasta and arugula.  Toss gently.  Divide pasta mixture among 4 bowls, and sprinkle with cheese.

Servings:  4
*Time Saver Tip:  Cook the whole box of pasta according to package directions.  Freeze the leftovers in a freezer bag, reheat for later use.  
Calories/Serving 386Read more

Southwestern Bulgur Stuffed Poblanos

Ingredient List: 

4 poblano chilies
½ cup reduced sodium chicken broth
½ cup uncooked bulgur
1 tablespoon olive oil
1 cup chopped onion
3 garlic cloves, minced
1 (15-ounce) can no-salt added black beans, drained and rinsed
1 (4-ounce) can chopped green chilies, undrained
2 teaspoons cumin
¾ cup shredded sharp cheddar cheese
2 cups prepared salsa

Preheat oven to 375°.

Bring the broth to a boil in a medium saucepan; gradually stir in bulgur.  Remove from heat; cover and let stand for 30 minutes.  

Cut poblanos in half and remove stems and seeds.
Read more

Pumpkin Mushroom Lasagna

Ingredient List: 

2 teaspoons olive oil
1 medium onion chopped (about 1 cup)
1 pound sliced fresh mushrooms
½ teaspoon salt, divided
1 ½ cups canned solid–pack pumpkin
½ cup half and half
2 teaspoons fresh sage leaves, chopped or 1 teaspoon dry
Dash pepper
9 oven ready (no boiling required) lasagna noodles
1 cup reduced fat ricotta cheese
1 cup (4 ounces) shredded part-skim mozzarella cheese
¾ cup grated Parmesan cheese

Preheat oven to 375°.

In small skillet heat oil, add onion and sauté until tender, add mushrooms and ¼ teaspoon salt.  Heat about 2 minutes until mushrooms are heated through.  Set aside.

In a small bowl, combine pumpkin, half and half, sage, pepper, and remaining ¼ teaspoon salt.

Spread ½ cup pumpkin sauce in an 11 X 7 inch baking dish lightly coated with cooking spray.  
Read more

Grilled Herb-Rubbed Pork Tenderloin with Greek Israeli* Couscous

Ingredient List: 

1 pork tenderloin, about 1 ¼ pound
2 garlic cloves, minced
¼ cup finely chopped flat leaf parsley
2 tablespoons chopped fresh thyme leaves
¼ teaspoon salt
¼ teaspoon black pepper

2 tablespoons olive oil, divided
1 cup Israeli couscous, uncooked
1¾ cup water
½ teaspoon salt
Dash ground black pepper
¼ cup crumbled feta cheese
1 large English cucumber
¼ cup chopped parsley
1 cup grape tomatoes, halved
1 tablespoon lemon juice

In small bowl combine garlic, parsley, thyme, ¼ teaspoon salt and pepper.  Rub pork with herb and garlic mixture.  Cook on preheated grill until center of pork reaches 140°, about 15 minutes.  Transfer to cutting board and let rest for 10 minutes.
Read more

Cilantro Pesto Pasta with Chicken

Ingredient List: 

Cilantro Pistachio Pesto (makes ¾ cup)
1 bunch fresh cilantro (about 2 cups)
2 cloves garlic, minced
1 tablespoon lemon juice
¼ cup grated Parmesan cheese
¼ teaspoon cayenne pepper
½ cup salted pistachios, toasted, divided
¼ teaspoon salt
1/3 cup olive oil

Rest of recipe:
1 (13.25 ounce) box whole-wheat rotini or penne pasta
2 cups shredded or chopped cooked white meat chicken (cooked leftovers or rotisserie chicken are options)
1½ cups grape tomatoes, halved

To prepare pesto, put cilantro, garlic, lemon juice, Parmesan cheese, cayenne pepper, pistachios (minus 2 tablespoons), and salt in a food processor or blender.  Add about half the olive oil and blend.  Add remainder of olive oil and blend until mixture reaches desired consistency.

Bring a large pot of water to a boil.  Cook pasta according to package directions; drain.  

Return pasta to cooking pot on low heat, add pesto and chicken, heating until warmed through.  Add tomatoes.  Stir to combine.  
Read more

Syndicate content