October 21, 2018
Italian pasta spaghetti with pesto green peas, mint, pistachios

9 Healthy Recipe Ideas for Pasta

by Berkeley Wellness  

The secret to eating pasta without gaining weight is to pair this nutritious carbohydrate with low-calorie, flavorful sauces. Get creative and experiment with healthy sauces. And remember, one serving of cooked pasta fills just half a cup.

Here are nine ways to serve pasta:

1. Purée cottage cheese with garlic and fresh herbs and toss with hot pasta.

2. Prepare your favorite meat sauce with ground turkey rather than beef.

3. For a light sauce, simmer flavorful mushrooms in broth and use cornstarch to thicken the sauce.

4. For a Mexican take on pasta, look for a low-sodium salsa, add some corn and cilantro, and toss with pasta.

5. For a reduced calorie pesto, purée fresh basil with garlic, a few walnuts, and broth instead of lots of olive oil. Add a small amount of grated Parmesan cheese for flavor and body. A tablespoon of grated Parmesan has only 29 calories and 2 grams of fat. It’s fairly high in sodium, however, with a tablespoon providing just over 100 milligrams.

6. In the summer, a fresh, uncooked tomato sauce is always satisfying. Just toss hot, cooked pasta with chopped ripe tomatoes, herbs, and a little fruity olive oil. Add finely chopped vegetables if you like. Serve hot or at room temperature.

7. Try making a peanut sauce and have a cold pasta salad.

8. Pasta is a great foil for big piles of tasty vegetables, especially leafy greens. Try sautéing vegetables on top of pasta with a splash of olive oil, a squeeze of lemon, and a touch of Parmesan.

9. For a fast and nutritious dinner, try whole wheat pasta with kale, shallots, and cannellini beans tossed with olive oil.

See also: Delicious and Healthy Pasta Meals and Picking a Pasta Sauce.