It’s a brand new year, and most people are making diet changes. However, if you are not consuming the proper portion size, you might be overeating, and over consuming.
For instance, a serving of pasta is only half a cup (roughly the size of a cupped palm). If you are serving yourself on a plate, ¼ or less of the plate should contain whole grains/pasta, ¼ or less should contain meats or protein, and ½ of your plate should contain fruits and/or vegetables.
Always check the nutrition label for the portion size, you may be surprised.
Spinach and Cheese Stuffed Shells
- 24 jumbo pasta shells, (8 ounces)
- 1 1/2 teaspoons extra-virgin olive oil
- 2 onions, finely chopped
- 2 pounds fresh spinach, trimmed and washed, or two 10-ounce packages frozen chopped spinach, thawed and squeezed dry
- 2 cups part-skim ricotta cheese
- 2/3 cup plain dry breadcrumbs
- 1/2 cup freshly grated Parmesan cheese, divided
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon salt
- Freshly ground pepper, to taste
- 1 large egg white, lightly beaten
- 3 cups prepared marinara sauce, preferably low-sodium
Directions
- Preheat oven to 375°F. Cook shells in a large pot of boiling water, stirring often, until just tender, about 15 minutes or according to package directions. Drain and rinse under cold water. Set aside.
- Heat oil in a large nonstick skillet over medium-high heat. Add onions and cook, stirring occasionally, until softened, about 3 minutes. If using fresh spinach, add it in batches and toss with tongs until wilted. Drain in a colander, pressing out excess moisture with the back of a spoon. Let cool. If using thawed frozen, add it to the onions and toss to mix well. Set aside.
- Combine ricotta, breadcrumbs, 1/4 cup Parmesan and nutmeg in a bowl; mix well. Add the reserved spinach and season with salt and pepper. Stir in egg white.
- Stuff each of the reserved shells with a generous 2 tablespoons of the ricotta mixture. Spread 1 cup marinara sauce in the bottom of a 9-by-13-inch baking dish. Arrange the stuffed shells in a single layer. Top with the remaining 2 cups of the sauce and sprinkle with the remaining 1/4 cup Parmesan cheese. Bake until the top is golden and the shells are heated through, about 30 minutes. (If the top browns too quickly, tent loosely with foil.) Let cool for 10 minutes before serving.
Nutritional Information
Serving ¾ of a cup- 438 calories; 12 g fat (6 g sat , 4 g mono); 32 mg cholesterol; 59 g carbohydrates; 25 g protein; 7 g fiber; 574 mg sodium; 1121 mg potassium.
Creamy Cajun Pasta
Ingredients
- 8 ounces whole-wheat fusilli or rotini
- 1 tablespoon canola oil
- 2 slices bacon, chopped
- 1 large sweet onion, halved and thinly sliced
- 1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
- 1 medium green bell pepper, sliced
- 3 cloves garlic, minced
- 4 teaspoons Cajun seasoning (see Tip)
- 1/2 teaspoon freshly ground pepper
- 1 tablespoon all-purpose flour
- 1 28-ounce can crushed tomatoes
- 1/3 cup reduced-fat sour cream
- 1/2 cup sliced scallions for garnish
Directions
- Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
- Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.
- Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.
- Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.
Nutritional Information
Serving ¾ of a cup-329 calories; 8 g fat (2 g sat , 3 g mono); 50 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 656 mg sodium; 691 mg potassium.
