Pasta is often associated with heavy sauces and high calorie counts, but there are many ways to enjoy this versatile food without sacrificing health. With the right ingredients and preparation methods, pasta can be a delicious and nutritious addition to a balanced diet. Here are some healthy and delicious pasta recipes to try:
Ingredients:
- 1 pound whole wheat penne pasta
- 1 medium eggplant, chopped
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, chopped
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup grated Parmesan cheese
Instructions:
1. Preheat the oven to 400 degrees F.
2. In a large bowl, combine the eggplant, bell peppers, zucchini, onion, garlic, olive oil, salt, and pepper. Toss until the vegetables are evenly coated.
3. Spread the vegetables out in a single layer on a baking sheet.
4. Roast the vegetables in the oven for 20-25 minutes, or until tender and lightly browned.
5. Meanwhile, cook the pasta according to package instructions. Drain the pasta and return it to the pot.
6. Add the roasted vegetables to the pot with the pasta and toss to combine.
7. Serve the pasta with a sprinkle of Parmesan cheese.
This recipe is packed with fiber and vitamins from the vegetables, and the whole wheat pasta provides complex carbohydrates for sustained energy.
Ingredients:
- 1 pound spaghetti
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 can (28 ounces) crushed tomatoes
- 1/4 cup chopped fresh basil
- Salt and pepper to taste
Instructions:
1. Cook the spaghetti according to package instructions. Drain the pasta and set it aside.
2. In a large saucepan, heat the olive oil over medium heat.
3. Add the onion and garlic to the saucepan and sauté until tender, about 5 minutes.
4. Add the crushed tomatoes and basil to the saucepan and bring to a simmer.
5. Season the sauce with salt and pepper to taste.
6. Serve the spaghetti with the tomato and basil sauce.
This recipe is a classic Italian favorite that is both simple and healthy. The tomato sauce is packed with lycopene, an antioxidant that may help reduce the risk of certain types of cancer.
Ingredients:
- 1 pound whole wheat fusilli pasta
- 1/2 cup prepared pesto sauce
- 1/4 cup grated Parmesan cheese
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 head broccoli, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
1. Cook the pasta according to package instructions. Drain the pasta and set it aside.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the chicken to the skillet and season with salt and pepper. Cook until the chicken is browned and cooked through, about 8-10 minutes.
4. Add the broccoli to the skillet and cook until tender, about 5 minutes.
5. Add the pesto sauce to the skillet and stir to combine.
6. Add the cooked pasta to the skillet and toss to combine.
7. Serve the pasta with a sprinkle of Parmesan cheese.
This recipe is a great way to incorporate lean protein and vegetables into your pasta dish. The pesto sauce provides a burst of flavor without adding excess calories.
In conclusion, pasta can be a healthy and delicious addition to your diet when prepared with the right ingredients and methods. These recipes are just a few examples of the many ways to enjoy pasta while maintaining a balanced diet.
1. Whole Wheat Penne with Roasted Vegetables
Ingredients:
- 1 pound whole wheat penne pasta
- 1 medium eggplant, chopped
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, chopped
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup grated Parmesan cheese
Instructions:
1. Preheat the oven to 400 degrees F.
2. In a large bowl, combine the eggplant, bell peppers, zucchini, onion, garlic, olive oil, salt, and pepper. Toss until the vegetables are evenly coated.
3. Spread the vegetables out in a single layer on a baking sheet.
4. Roast the vegetables in the oven for 20-25 minutes, or until tender and lightly browned.
5. Meanwhile, cook the pasta according to package instructions. Drain the pasta and return it to the pot.
6. Add the roasted vegetables to the pot with the pasta and toss to combine.
7. Serve the pasta with a sprinkle of Parmesan cheese.
This recipe is packed with fiber and vitamins from the vegetables, and the whole wheat pasta provides complex carbohydrates for sustained energy.
2. Spaghetti with Tomato and Basil Sauce
Ingredients:
- 1 pound spaghetti
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 can (28 ounces) crushed tomatoes
- 1/4 cup chopped fresh basil
- Salt and pepper to taste
Instructions:
1. Cook the spaghetti according to package instructions. Drain the pasta and set it aside.
2. In a large saucepan, heat the olive oil over medium heat.
3. Add the onion and garlic to the saucepan and sauté until tender, about 5 minutes.
4. Add the crushed tomatoes and basil to the saucepan and bring to a simmer.
5. Season the sauce with salt and pepper to taste.
6. Serve the spaghetti with the tomato and basil sauce.
This recipe is a classic Italian favorite that is both simple and healthy. The tomato sauce is packed with lycopene, an antioxidant that may help reduce the risk of certain types of cancer.
3. Pesto Pasta with Chicken and Broccoli
Ingredients:
- 1 pound whole wheat fusilli pasta
- 1/2 cup prepared pesto sauce
- 1/4 cup grated Parmesan cheese
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 head broccoli, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
1. Cook the pasta according to package instructions. Drain the pasta and set it aside.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the chicken to the skillet and season with salt and pepper. Cook until the chicken is browned and cooked through, about 8-10 minutes.
4. Add the broccoli to the skillet and cook until tender, about 5 minutes.
5. Add the pesto sauce to the skillet and stir to combine.
6. Add the cooked pasta to the skillet and toss to combine.
7. Serve the pasta with a sprinkle of Parmesan cheese.
This recipe is a great way to incorporate lean protein and vegetables into your pasta dish. The pesto sauce provides a burst of flavor without adding excess calories.
In conclusion, pasta can be a healthy and delicious addition to your diet when prepared with the right ingredients and methods. These recipes are just a few examples of the many ways to enjoy pasta while maintaining a balanced diet.
