Pasta and Entrees

Couscous & Shrimp Kabobs

Ingredient List: 


1 pound large fresh shrimp, shelled & deveined (about 24)
2 medium red, yellow or green peppers cut into 1-inch pieces
1 cup apple juice, divided
2 tablespoons olive oil, divided
2 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
1 tablespoon chopped fresh thyme leaves or 1 teaspoon dried thyme leaves
2 teaspoons Worcestershire sauce
1 package commercial garlic and olive oil couscous mix
2 cups water


Combine 1/2 cup apple juice, 1 tablespoon olive oil, vinegar, mustard, thyme and Worcestershire sauce in a medium bowl. Stir well; add shrimp and peppers and stir to coat. Let stand at room temperature 5 minutes or refrigerate for 15 minutes.

Thread shrimp and peppers onto 4 skewers. Discard marinade. Grill or broil kabobs 4 to 6 inches from heat for 4 to 6 minutes. Turn kabobs and grill an additional 4 to 6 minutes or until shrimp are opaque.Read more

Cold Chinese Noodles

Ingredient List: 

5 cups water
4 chicken thighs, skinned
2 ounces ham
1 medium cucumber, peeled*
2 large eggs
¼ teaspoon salt
1 tablespoon cooking oil
Seasoned Broth:
4 cups chicken broth
1 tablespoon soy sauce, light
1 tablespoon vinegar
2 teaspoons sugar
2 teaspoons sesame oil
10 to 12 cups water
10 1/2 ounces dried Udon noodles
1 teaspoon salt
1 tablespoon sesame oil

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Chicken Vegetable Pizza

Ingredient List: 

2 cups grated 4-cheese blend
1/2 cup ricotta cheese, part-skim milk
2 tablespoons olive oil
2 ounces sliced fresh mushrooms
1 small green pepper sliced to make rings
8 ounces ready-to-eat Italian Style roasted boneless, skinless chicken breast halves
2 ounces marinated sun-dried tomatoes, well drained, sliced
2 tablespoons minced fresh basil
1/2 cup freshly grated Parmesan cheese

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Chicken Cashew Pasta

Ingredient List: 

8 ounces fusilli, spaghetti or other medium-size pasta, dry
2 garlic cloves, minced
1/3 cup dry roasted and salted cashews, sliced
3/4 cup sun-dried tomatoes, oil-packed, drained and rinsed, minced
2 tablespoons sesame oil
1 teaspoon dried basil leaves, or 1 tablespoon fresh
2 grilled skinless chicken breast halves, sliced into bite-size pieces
2/3 cup sliced fresh mushrooms
Salt to taste (optional)

Cook pasta according to package directions; drain.
Place garlic in a large bowl. Add cashews, sun-dried tomatoes, oil, basil, chicken and mushrooms. Add pasta;
toss until well-coated. Serve warm or chilled.
Nutrition Facts, per serving approximately: 300 calories; 15 g protein; 34 g carbohydrates; 12g fat
( 2 g saturated); 25 mg cholesterol; 2 gm fiber, 95 mcg folate; 2 mg iron; 135 mg sodium
Source: Wheat Foods Council

Chicken Bulgur Casserole

Ingredient List: 

2 cups cooked chicken, chunked
2 cups reconstituted bulgur wheat *
1 1/2 cups chopped celery
1, 4 ounce can sliced mushrooms, drained
1, 8 ounce can sliced water chestnuts, drained
1/4 cup sliced almonds
3/4 cup low-fat mayonnaise
1, 10 1/2 ounce can low-fat condensed cream of chicken soup
1 tablespoon grated onion
1 tablespoon lemon juice
1/4 teaspoon salt
dash of pepper
1 cup croutons, 
crushed paprika

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Chicken and Noodles

Ingredient List: 

2 cups cooked chicken breasts, diced
6 cups chicken broth
1 pound egg noodles
1/2 medium sweet red pepper, chopped
1/2 medium sweet green pepper, chopped
1/2 large onion, cut into rings
8 ounces fresh mushrooms, sliced or 1-4 ounce can sliced mushrooms
Salt and pepper to taste

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Mixed Bean Soup with Pasta

Ingredient List: 


3 quarts vegetable broth
1, 28 ounce can crushed tomatoes with puree
1, 15 ounce can black beans, drained
1, 15 ounce can garbanzo beans, drained
1, 15 ounce can kidney beans, drained
2 medium carrots, trimmed, scrubbed and cut into 1/2-inch dice
2 medium stalks celery, washed and cut into 1/2-inch dice
3/4 cup chopped onion
1 small green bell pepper, cored and cut into 1/2-inch dice
1 small red bell pepper, cored and cut into 1/2-inch dice
8 cloves garlic, chopped
1 teaspoon ground oregano
1 teaspoon thyme
1 teaspoon rosemary
1 teaspoon basil
1 cup dry whole wheat pasta, Penne or Rotini
3 tablespoons balsamic vinegar
pepper to taste
Great served in warm homemade bread bowls. See our recipe for Whole Wheat Bread Bowls
TIP: To lower the sodium content of this soup either purchase unsalted beans, or simply rinse the canned beans thoroughly before using. You can also purchase unsalted vegetable stock and tomatoes. As you can see by the recipe we have not ADDED any salt; only herbs and pepper as seasonings. 

In large soup pot combine everything except pasta, vinegar, and black pepper; bring to a boil over high heat; reduce heat to low and simmer, partially covered until carrots are tender crisp, stirring occasionally.

Add pasta and cook until tender, about 10 minutes.

Stir in vinegar and season with pepper. Serve in warm bread bowls if desired.

Servings: 12 

Calories/Serving: 210Read more

Couscous with Chicken & Salsa

Ingredient List: 


1 pound skinless, boneless chicken breasts, seasoned
1 tablespoon vegetable oil
2 cups fat-free chicken broth
1 1/2 cups couscous
1 medium zucchini, thinly sliced (2 cups)
1 yellow bell pepper, cut in bite-size pieces
1 cup thick and chunky salsa, heated
1 cup shredded Monterey Jack and Cheddar cheese mixture
3/4 cup reduced fat sour cream
1/4 cup chopped green onions

Directions: Read more

Basil and Sun-Dried Tomato Pizza Crust

Ingredient List: 

2 1/2 cups bread or all-purpose flour, divided
1 tablespoon sugar
1 teaspoon yeast
1 teaspoon salt
1 tablespoon dried basil
1 cup very warm water (120 to130 degrees)
1 tablespoon olive oil or vegetable oil
1/3 cup chopped sun-dried tomatoes

Directions:  Preheat oven to 400°F.

In medium bowl combine 1 cup flour, sugar, yeast, salt and basil; mix thoroughly. Add water, oil and sun-dried tomatoes. Stir until almost smooth. Gradually add enough flour to form a firm dough. Turn dough onto a lightly floured board. Knead dough about 3 to 5 minutes, adding flour as needed, until not sticky. Place dough in a sealable bowl or plastic bag sprayed with cooking spray. Let rest 45 minutes. (This can be refrigerated up to 24 hours.)
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Broccoli Swiss Quiche with Whole Wheat Pie Crust

Ingredient List: 

Time saver approach:  Purchase a ready-to-bake whole wheat pie crust from the grocery store and prepare according to package directions. Then, skip below to “Ingredient list” for Quiche Filling.  


Or, if time permits prepare your own crust using this recipe.

Whole Wheat Pastry Crust 

1 cup whole wheat pastry flour 
1 teaspoon sugar 
¾ teaspoon salt 
5 tablespoons vegetable oil 
2 tablespoons milk 

Ingredient List for Quiche Filling

3 large eggs 
1 cup broccoli,
torn into large bite-sized florets 
1 1/2 cups low-fat Swiss cheese, shredded 
8 ounces evaporated skim milk 
2 cloves garlic, minced 
1 small onion, chopped 
1 teaspoon salt 
1/2 teaspoon pepper 
2 or 3 medium-sized tomatoes, sliced 
1/4 cup Parmesan cheese, shredded  

Directions: If making your own crust:  Read more

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