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Whole Wheat Penne with Shrimp and Broccoli

Whole-Wheat-Penne-with-Shrimp-n-Broccolini-low-calorie

 

Ingredients:

  • 1 bunch (about 1lb) broccoli rabe or broccoli, cut into 3″ pieces.
  • 8 oz whole wheat penne 4 Tbsp olive oil 1 lb med shrimp, peeled and deveined.
  • 2 tsp minced garlic 1/2 tsp red-pepper flakes
  • 1/3 cup seafood broth or reduced sodium chicken broth.
  • 1/2 cup chopped fresh basil.
  • 1/3 cup grated parmesan.

 

Directions:

Bring 4 qt water to a boil in large pot over high heat. Add broccoli rabe and cook until crisp tender, about 1 1/2 minutes. Remove with slotted spoon or tongs and plunge into cold water. Drain and set aside. In same water, cook pasta per package directions.

Heat 2 Tbsp of the oil in large nonstick skillet over medium heat. Place shrimp in pan in single layer. Cook, stirring once or twice, until shrimp are pink and just cooked through, about 2 minutes. With slotted spoon or tongs, transfer shrimp to bowl and set aside.

Add remaining 2 Tbsp oil to pan and cook garlic over medium heat 30 seconds. Add red-pepper flakes and broccoli rabe and cook until soft not soggy, about 2 minutes. Add shrimp, broth, and basil and heat through, about 1 minute. Drain pasta and transfer to large to large serving bowl. Toss with cheese. Add shrimp and broccoli rabe mixture and toss. Serve immediately.

 

Servings:

4 Per Serving:

525 cal, 37 g protein, 50 g carb, 5 g fiber, 19.5 g fat, 3.5 g sat fat, 358 mg sodium.

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Low Calorie Pasta Spinach Turkey Sausage Recipe

This is a great tasting low calorie pasta treat – prepare this for your next meal and you will love it.


Ingredients:

  • 12 ounce(s) whole-wheat short pasta, such as shells or twists
  • 8 ounce(s) hot Italian turkey sausage links, removed from casings
  • 3 clove(s) garlic, chopped
  • 8 cup(s) arugula, or baby spinach
  • 2 cup(s) halved cherry tomatoes
  • 1/2 cup(s) finely shredded Pecorino Romano, or Parmesan cheese, plus more to taste
  • 1 teaspoon(s) freshly ground pepper
  • 1/4 teaspoon(s) salt
  • 1 tablespoon(s) extra-virgin olive oil

Directions:

  • Bring a large pot of water to a boil. Cook pasta until just tender, 9 to 11 minutes, or according to package directions.
  • Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, about 3 minutes. Remove from heat; cover and keep warm.
  • Combine 1/2 cup cheese, pepper and salt in a large bowl. Measure out 1/2 cup of the cooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage mixture and an extra sprinkle of cheese, if desired.
  • Make 6 servings:

    Calories 352
    Total fat 11g.
    Saturated Fat 3g
    Dietary Fiber 4g
    Protein 20g.

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    Low Calorie Pasta with Mushrooms and Garlic Recipe

    High Fiber – Light Pasta with Mushrooms and Garlic Recipe

    Ingredients:

    – 12 oz portabello mushrooms, roughly chopped
    – 4 cloves garlic, diced
    – 2 tbsp olive oil
    – crushed red pepper flakes
    – 1/4 cup white wine
    – 2 8.7 oz packages whole wheat fettucini
    – 2 tbsp parsley, finely chopped
    – Kosher salt and fresh pepper to taste

     

     

    Directions:

    Rinse pasta VERY WELL in strainer. Cook pasta in a large pot of salted boiling, and then drain and dry well.
    Meanwhile, heat oil in a medium saute pan over medium heat. Add the garlic and red pepper flakes and cook until soft, about 1 minute. Add the sliced mushrooms, salt and pepper and sauté about 2 minutes. Add white wine and cook another 3 minutes.

    Entire Recipe makes 4 servings

    Whole Wheat Pasta brand Recommendations (fettuccine and others):

    Shop Now and Save on Whole Wheat Pasta:

    Earth Best Organic (high in fiber) – Earth’s Best Organic 3rd Whole Grain Wheat, Semolina Pastina, 8 Ounce Boxes (Pack of 6)
    Hodgson Mill Organic – Hodgson Mill Organic Whole Wheat Fettuccine with Milled Flaxseed, 12-Ounce Units (Pack of 12)
    Da Vinci – DaVinci Whole Wheat Fettuccini, 12-Ounce Boxes (Pack of 12)
    Al Dente Carba – Al Dente Carba-Nada Roasted Garlic Fettuccine, 10-Ounce Bag (Pack of 6)

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    Low Calorie Turkey Sausage and Arugula Pasta Recipe

    This is a tasty turkey sausage pasta recipe that the whole family will love!

    It is a recipe where the ingredients are full of vitamins and minerals! This pasta recipe is a perfect meal choice for the detox diet!

    The whole wheat pasta enriched with fiber, and turkey sausage makes this dish a perfect choice for dieters or anyone who just loves a tasty healthy meal.

    INGREDIENTS:

    • 2 ounce(s) whole-wheat short pasta, such as shells or twists
    • 8 ounce(s) hot Italian turkey sausage links, removed from casings
    • 3 clove(s) garlic, chopped
    • 8 cup(s) arugula, or baby spinach
    • 2 cup(s) halved cherry tomatoes
    • 1/2 cup(s) finely shredded Pecorino Romano, or Parmesan cheese, plus more to taste
    • 1 teaspoon(s) freshly ground pepper
    • 1/4 teaspoon(s) salt
    • 1 tablespoon(s) extra-virgin olive oil

    DIRECTIONS:

    1. Bring a large pot of water to a boil. Cook pasta until just tender, 9 to 11 minutes, or according to package directions.
    2. Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, about 3 minutes. Remove from heat; cover and keep warm.
    3. Combine 1/2 cup cheese, pepper and salt in a large bowl. Measure out 1/2 cup of thecooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage mixture and an extra sprinkle of cheese, if desired.

    Servings: 6

    Calories 352
    Total Fat 11g
    Saturated Fat 3g
    Cholesterol 30mg
    Sodium 520mg
    Total Carbohydrate 45g
    fiber 4grams

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    Low Calorie Vegetable Lasagna


    Who doesn’t love Lasagna, especially low calorie great tasting lasagna?  Try this vegetable lasagna recipe, it is not only healthy, it’s also delicious!

    Just because you are dieting and trying to lose weight, does not mean that you have to give up meals you love.

    This is a great meal to add to your weight loss goal sheet!

    Happy cooking! Let us know what you think?

    Please rate this recipe.

    Recipe Ingredients

    • 1 Tbsp olive oil
    • 4 cups sliced onions
    • 1 lb fresh kale, stems removed, leaves washed, dried and chopped
    • 1⁄4 tsp salt
    • 1⁄4 tsp pepper
    • 1 pkt (1.8 oz) white sauce mix, prepared with milk as pkg directs and adding 1 Tbsp minced garlic
    • 9 oven-ready lasagna noodles (from an 8-oz box) – whole wheat lasagna noodles if possible
    • 1 tub (15 oz) part-skim ricotta cheese
    • 1 pt cherry or grape tomatoes, halved
    • 1 pkg (8 oz) shredded part-skim mozzarella cheese

    Recipe Preparation

    1.Heat oven to 375°F. Grease a 13 x 9 x 2-in. baking dish.

    2. Heat oil in a large saucepan. Add onions; sauté until golden. Stir in kale, salt and pepper; cook 4 minutes, or until kale wilts.

    3. Spoon a thin layer of white sauce in baking dish. Top with 3 noodles, not overlapping. Spread with half the ricotta cheese, covering noodles completely. Top with layers of half the kale, half the tomatoes and 1/3 the remaining sauce. Sprinkle with 1⁄3 the mozzarella cheese. Repeat layers once. Top with remaining 3 noodles; cover completely with remaining sauce and sprinkle with remaining cheese. Cover with nonstick foil.

    4. Bake 50 minutes. Uncover and bake 10 minutes longer until center is hot (see Note).

    Note: Insert the tip of a knife in the center for 30 seconds. If tip feels hot when removed, the lasagna is done.


    Nutrition Facts

    • Yield 6 servings
    • Calories 459
    • Total Fat 17g
    • Saturated Fat 9g
    • Cholesterol 48mg
    • Sodium 732mg
    • Total Carbohydrates 27g
    • Dietary Fiber 4g
    • Protein 27g

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    Low-Fat Crunchy Crust Mac and Cheese - reduce belly fat recipe!

    Low Calorie Mac & Cheese

    Try this great tasting low calorie Crunchy Crust “Mac and Cheese” and reduce your belly fat!

    Have your heard of MUFA? It is an acronym for monounsaturated fatty acids that has recently been studied, and has been shown to reduce belly fat when you incorporate small portions of MUFA into every meal.  This is a tasty low calorie recipe that includes monounsaturated fatty acids, refer to a  MUFA, that you can include in your diet and reduce belly fat! get more information on MUFAs

     

    INGREDIENTS:

    • 4 ounces multi-grain macaroni
    • 4 tablespoons olive oil, divided
    • 3 tablespoons Panko bread crumbs
    • 2 tablespoons flour
    • 1/2 teaspoon paprika
    • 1/2 teaspoon salt
    • 1/8 teaspoon black pepper
    • 2 cups fat-free milk
    • 1/2 cup shredded reduced-fat Cheddar cheese

     

    Preheat the oven to 350°F. Coat an 8-inch x 8-inch baking dish with vegetable spray.

    Bring a pot of water to a boil and cook the macaroni according to package directions. Drain, rinse with cold water and drain again. Set aside. Combine the bread crumbs and 2 teaspoons oil in a small bowl. Stir with a fork to evenly coat the crumbs with oil.

    Add the remaining 3 tablespoons plus 1 teaspoon oil to a large saucepan. Set over medium-high heat. Whisk in the flour, paprika, salt and pepper until smooth. Add the milk, whisking constantly. Cook, whisking, for about 5 minutes, or until thickened. Remove from the heat. Stir in the cheese until it melts. Stir in the macaroni. Pour into the baking dish. Top evenly with the crumbs.

    Bake for 15 minutes, or until bubbling and golden. Allow to sit for 10 minutes before serving.

    Recipe is 328 calories per serving – recipe makes 4 servings

    Let us know what you think of this recipe it has gotten so pretty good reviews. Please rate this recipe!

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    The Jamie Oliver Food Revolution is Making a Difference and Creating Awareness!

    The Food Industry has really changed what we are Eating Today!

    The Jamie Oliver food revolution program is changing the way citizens of Huntington, West Virginia perceive food, a city that is currently known as the most unhealthy in America.

    The Jamie Olive "Food Revolution" works with schools, workplaces and even in homes, providing education on the importance of healthy eating. It's the natural progression from his UK series, "Jamie's School Dinners," where he used his show to get a billion dollars out of the British government to change the standards of school food.

    It is about education, and the Jamie Oliver show is providing the education and tools that are needed, to make a life style change, to start eating healthy. Our food industry has really changed over the last 50 years, the food industry goals are to produce foods, as cheap as possible, resulting in processed foods. Processed foods are stripped of most of their nutritional value, and contain many unhealthy chemicals that cause weight gain.

    Step one is avoid processed foods, start by purchasing whole foods, and by preparing more of your meals at home. Whole foods contain a lot of nutrients because they are not stripped of their nutritional valve. So when you are food shopping look for foods that contain whole wheat and whole gains, read the food labels make sure it says whole wheat or whole gains, not white flour or enriched wheat, walk away from these processed food.

    We need to start our own food revolution, by saying no to these unhealthy processed foods that contribute to obesity and weight gain.

    The food industry is making huge profits off of these processed foods because they are so cheap to produce. Processed foods are not really food.Our food is being re-engineered into something that is unrecognizable and full of chemicals. No one is thinking about diabetes, hearth disease, cancer or the ecological health of the whole system.

    Also another ingredient to be aware of is "high fructose corn syrup" that is found in a wide variety of supermarket foods. This chemically processed ingredient is a manufactured sweetener that is not only chemical produced, but it also has a higher rate of sugar calories. This chemically processed ingredient is also digested differently in a bad way. Research has shown that this ingredient goes directly to the liver, releasing enzymes that instruct the body to store fat causing weight gain, so as you can see there are many reasons to stay away from high fructose corn syrup.

    What do you think about the  Jamie Olive Fettuccine Asparagus Recipe it looks greats doesn't it? I have prepared this recipe and I very much recommend it!

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    Jamie Oliver's Great Tasting Low Calorie Italian’s Asparagus Fettuccine!

    main courses | serves 4

    Jamie Oliver’s Great Tasting Low Calorie italian’s Asparagus Fettuccine!

    “This fettuccine is only on the menu the short while asparagus is in season. I think that makes eating it even more special,” says Jamie


    1. Add 4 tsp olive oil to a heavy-based pan over a low heat and sweat onion and celery until soft. Add courgette, leek and asparagus stalks and sweat for a further 2–3 minutes. Add most of the basil leaves and when they wilt, add the stock, then simmer until veg are tender. Remove from the heat and, using a hand blender or food processor, blend till creamy. In another frying pan over a low heat, add a little oil and cook garlic till soft, then add the asparagus sauce and simmer for 2 minutes.

    2. Boil a pan of salted water. Cook fettuccine, and 3 minutes before it’s done, add the asparagus tips. When fettuccine is al dente, drain, reserving a little cooking water, and add to the asparagus sauce. Loosen the pasta and sauce with cooking water, as needed. Stir in remaining basil, and serve with parmesan and pea shoots.

    INGREDIENTS:

    Extra-virgin olive oil
    • 1 small onion, finely diced
    • 1 small stick of celery, diced
    • 1 medium courgette, finely diced
    • 1 small leek, white part only, diced
    • 16 stalks of asparagus, tips reserved, stalks thinly sliced
    • A small handful of basil leaves
    • 300ml vegetable stock
    • 1 garlic clove
    • 400g fresh or dried fettuccine
    • 50g finely grated parmesan cheese
    • Pea shoots, to serve

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    Low Calorie Whole Wheat Penne Genovese Recipe

    low calorie whole wheat penne genovese recipe

    If you love pasta and everyone does this is a great tasting high fiber – whole wheat pasta recipe that you will enjoy!

    Ingredients:

    12 ounce(s) whole wheat penne or rotini

    1.5 cup(s) packed fresh basil leaves

    1 clove(s) garlic

    3 tablespoon(s) water

    3 tablespoon(s) extra virgin olive oil

    0.5 cup(s) freshly grated Parmesan cheese

    1 small onion (4-6 ounces), chopped

    1 can(s) (15 to 19 ounces) white kidney beans (cannellini), rinsed and drained

    1 pint(s) grape tomatoes (red, yellow, and orange mix if available), each cut in half

    serving: 6
    calories per serving: 375
    total fat: 10 g
    dietary fiber: 9g

    Directions:

    1. Heat large covered saucepot of salted water to boiling on high. Add pasta and cook as label directs.
    2. Meanwhile, make pesto: In food processor with knife blade attached, blend basil, garlic, water, 2 tablespoons oil, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper until pureed, stopping processor occasionally and scraping bowl with rubber spatula. Add Parmesan; pulse to combine. Set aside.
    3. In 12-inch skillet, heat remaining 1 tablespoon oil on medium until very hot; add onion and cook 5 to 7 minutes or until beginning to soften. Stir in white beans, and cook 5 minutes longer, stirring occasionally.
    4. Reserve 1/4 cup pasta cooking water. Drain pasta and return to saucepot; stir in white bean mixture, pesto, cut-up tomatoes, and reserved cooking water. Toss to coat.

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    Low Calorie Pasta Spinach Lasagna

    weighless with this great tasting Lasagna

    Ingredients:

    • 8 ounces whole-wheat rotini or fusilli
    • 1 tablespoon extra-virgin olive oil
    • 1 onion, chopped
    • 3 cloves cloves garlic, sliced
    • 8 ounces sliced white mushrooms (about 3 1/2 cups)
    • 1/2 teaspoon salt
    • 1/4 teaspoon freshly ground pepper
    • 1 14-ounce can diced tomatoes with Italian herbs
    • 8 cups baby spinach
    • 1/2 teaspoon crushed red pepper (optional)
    • 3/4 cup part-skim ricotta cheese

    Directions:

  • Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl.
  • Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes.
  • Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes.
  • Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.
  • Per serving: 364 calories; 9 g fat (3 g sat, 4 g mono); 14 mg cholesterol; 16 g protein; 7 g fiber; 588 mg sodium; 786 mg potassium.

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