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Pasta Recipes PASTA RECIPES All of Pasta Fits recipes are approved by a Registered Dietitian Nutritionist and are as delicious as they are nutritious. Each recipe is developed to contain approximately 600 calories or less per serving. You can also check out our Facebook and Pinterest pages for more healthy meal ideas for every occasion. Roasted Garlic Pasta Soup This bright and delicious pasta soup is packed with spring vegetables and fresh flavors. Use it as a starter at dinner or make it ahead to enjoy at lunch. Ingredients: 2 heads garlic (about 4 oz.) 2 Tbsp. extra virgin olive oil ½ cup/2 oz. finely chopped onions ½ cup/2 oz. finely chopped carrots ¼ cup/1 oz. finely chopped celery ½ tsp. thyme leaves 1 qt./32 oz. no salt added or low sodium chicken stock or broth ½ cup/2 oz. ditalini 1 cup/4 oz. peas 1 cup/4 oz. asparagus, cut into ½” pieces 2 Tbsp. finely chopped parsley Directions: 1. Preheat oven to 350ºF. Slice the garlic heads in half along their equator. Place together in a large piece of foil. Wrap tightly and roast until softened and golden brown (about 30 minutes). 2. While the garlic is cooking, start the soup. Heat a soup pot over medium heat. Add the oil and sauté the onions, carrots, celery, and thyme until softened and just starting to brown (about 5 minutes). Add the stock. Taste and adjust seasoning with salt and pepper. 3. When garlic is cool enough to handle, squeeze out the garlic and discard the skins. Stir the garlic into the soup. 4. Add the ditalini and cook until al dente (about 10 minutes). Add the peas and asparagus and cook another 2 minutes or until crisp tender. 5. Divide between 4 bowls and sprinkle with parsley. Per serving: 203 calories, 8 g total fat, 1 g saturated fat, 29 g carbohydrate, 4 g protein, 4 g dietary fiber, 8 gm. sugar, 123 mg sodium, 0 mg cholesterol. An exclusive PastaFits.org recipe. Makes 4 servings. For more recipes and ideas, visit www.pastafits.org www.pastafits.org Green Beans, Carrots, and Gemelli Pasta with Sherry Vinaigrette This gemelli pasta side dish is an easy and delicious way to make sure everyone eats their vegetables. Ingredients: 3 Tbsp./1 ½ oz. vegetable oil 4 cups/1 lb. thinly sliced onions 2 Tbsp. sherry vinegar plus more to taste 4 oz. gemelli, fusilli or other corkscrew-shaped pasta 4 oz. green beans, sliced into 2” lengths 1 cup/4 oz. carrots, julienned 4 tsp. shredded mint leaves Directions: 1. Heat a large sauté pan over medium heat. Add the oil and onions. Sprinkle with salt. Once the onions start heating up, turn the heat down to low and cook slowly, turning occasionally, until caramelized (about 20 minutes). Allow pan to cool slightly before adding the sherry vinegar. 2. While the onions are cooking, bring a large pot of salted water to a boil. Cook the gemelli according to package directions, but 4 minutes before it’s done, add the green beans to the pot. Drain and rinse under cold water. Place in a bowl. 3. Add the onion mixture, carrots and mint leaves. Taste and adjust seasoning with salt, pepper and additional vinegar, if desired. Makes 4 (1 cup) side dish servings. Per serving: 265 calories, 11 g total fat, 1 g saturated fat, 36 g carbohydrate, 6 g protein, 6 g dietary fiber, 8 gm sugar, 30 mg sodium, 0 mg cholesterol. An exclusive PastaFits.org recipe. For more recipes and ideas, visit www.pastafits.org www.pastafits.org Healthy Spaghetti and Meatballs Everyone’s favorite pasta classic, spaghetti and meatballs, gets lightened up in this tasty recipe. We feature ground turkey to cut the fat and calories but keep the meatballs juicy and filled with flavor. Both kids and adults are sure to love this dish! Ingredients: 1 Tbsp. extra virgin olive oil 1 1/2 cups/6 oz. chopped onion 1 Tbsp. finely chopped garlic 1 tsp. finely chopped rosemary, divided 1/2 cup or 1/4 oz. sliced basil 1 (28 oz.) can no salt added plum tomatoes 1 lb. ground turkey (93% lean) 1 tsp. grated garlic 1/2 cup finely grated Parmigiano Reggiano 8 oz. spaghetti Directions: 1. Heat a large saucepan over medium-low heat. Add the oil and onion and cook the onions to soften but not brown (about 5 minutes). Add the garlic and 1/2 tsp. of the rosemary and cook another minute or until aromatic. Add the basil and tomatoes. Break up the tomatoes. Simmer over low heat for about 20 minutes, stirring from time to time. 2. While the sauce is simmering, make the meatballs. Combine the turkey, grated garlic, remaining ½ tsp. rosemary and the Parmigiano. Season with 1/4 tsp. salt, and pepper to taste. Mix well and form into 12 meatballs. 3. When the sauce is done simmering for the 20 minutes, add the meatballs and continue to simmer for 10 minutes, turning the meatballs half way through cooking if they are not completely covered by the sauce. 4. While the meatballs are simmering, bring a large pot of salted water to a boil. Cook the spaghetti according to package directions. Drain and reserve. 5. To serve, divide the spaghetti between 4 bowls. Place 3 meatballs in each bowl and then divide the sauce between them. Makes 4 servings. Per serving: 566 calories, 17 g total fat, 5 g saturated fat, 59 g carbohydrate, 38g protein, 6 g dietary fiber, 10 gm sugar, 465 mg sodium, 101 mg cholesterol. An exclusive PastaFits.org recipe. For more recipes and ideas, visit www.pastafits.org www.pastafits.org .
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