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By Vanessa Rush
eDiets Contributor
Crowd-pleasing pasta used to be a diet plan no-no, but not anymore. Whole-grain pastas, such as whole wheat, couscous and quinoa are used as a complement to many dishes, particularly ethnic ones. Pasta is a perfect fit on the eDiets’ Mediterranean plan, and it fits several more as well.
Whole-wheat pasta makes a nutritious substitution in any recipe that calls for pasta. It comes in various shapes and sizes, and it’s now widely available at a comparable cost to regular pasta.
“One cup of cooked whole-wheat pasta contains about 4 grams of fiber,” says Pam Ofstein, eDiets’ director of nutrition services. “Whole-wheat pasta is made with wheat flour, which includes the bran. Read labels and be sure it’s made with whole wheat or another whole-grain flour; some are mixed with refined semolina flours. These must be noted as ‘made with whole grain.’”
Try these whole-grain options the next time your meal plan calls for pasta.
These pasta dishes are great for when you have guests, or just when you want to have something a little fancier than the usual sandwich.
Balsamic Chicken with Onions with Couscous, asparagus salad and strawberries
Balsamic Chicken with Onions
Ingredients:
4 oz. boneless chicken breast
1/4 tsp. garlic powder
2 1/2 tsp. balsamic vinegar
3 slices onion
1/2 tbsp. olive oil
Directions:
Rinse and pat dry the chicken breast, and slice into half-inch strips. In a glass bowl, whisk together garlic powder and balsamic vinegar; toss chicken with marinade, cover and refrigerate for at least 10 minutes. Heat olive oil in non-stick skillet on medium heat and sauté chicken (with marinade) and onion until chicken is cooked through (no longer pink), about 7-10 minutes. Serve.
Couscous
Ingredients:
2 tbsp. dry couscous
1/4 cup water
Directions:
Bring water to a boil over high heat; remove from heat, add couscous, stir and cover. Let stand for 5 minutes. Fluff with fork.
Also Include:
1 cup cooked asparagus
1 oz. roasted red peppers, water packed
2 tbsp. olive oil and vinegar dressing (light)
1 cup sliced fresh strawberries
Nutrition facts per serving: Calories 445; Calories from Fat 117.8 kilocalories; Total Fat 13.1 grams; Saturated Fat 2 grams; Cholesterol 65.8 milligrams; Sodium 312.1 milligrams; Total Carbohydrate 50.2 grams; Dietary Fiber 8.7 grams; Sugars 17.2 grams; Protein 34.9 grams; Vitamin A 52.1%; Vitamin C 192.8%
Broiled Pork with Garlic Pasta, spinach salad and blueberries
Garlic Pasta
Ingredients:
1 oz. pasta, whole wheat
1 clove garlic
1/2 tbsp. olive oil
2 tbsp. fresh shredded carrots
1 tbsp. fresh parsley
Directions:
Cook pasta per package directions; omitting salt; drain and set aside. Mince garlic. Heat olive oil in non stick skillet to medium and add garlic and carrots; sauté 2-3 minutes; add to drained pasta and toss to combine well. Top with chopped parsley. Serve.
Broiled Pork Chop
Ingredients:
4 oz. lean, boneless pork chop
1/4 tsp. black pepper
1/4 tsp. garlic powder
Directions:
Preheat broiler or grill. Rinse and pat dry pork. Rub well with garlic and black pepper. Broil or grill pork approximately 6-8 inches from heat source for 5-7 minutes per side or until inside is no longer pink. Serve.
Also Include:
2 cups fresh spinach
3 cherry tomatoes
1/2 oz. roasted red peppers, water packed
1 tbsp. olive oil and vinegar dressing (light)
1/2 cup fresh blueberries
Nutrition facts per serving: Calories 436.5; Calories from Fat 149.6 kilocalories; Total Fat 17.1 grams; Saturated Fat 3.9 grams; Cholesterol 62.4 milligrams; Sodium 221.3 milligrams; Total Carbohydrate 42.1 grams; Dietary Fiber 8.2 grams; Sugars 11.9 grams; Protein 32 grams; Vitamin A 138.2%; Vitamin C 63.2%
Enjoy a spicy meatball, a seafood dish or go vegetarian. All of these meals incorporate hearty whole-wheat pasta.
Fiery Meatballs with Tomato Sauce over Pasta, Honey-Dijon Zucchini and cantaloupe
Fiery Meatballs with Tomato Sauce
Ingredients:
3 oz. of lean, ground round beef
1/4 small onion
1 egg white
1 1/2 tbsp. low sodium breadcrumbs
1/2 tsp. Italian seasoning
1/3 cup tomato sauce, low sodium
1/4 tsp. hot sauce
Directions:
Prepare pasta as directed on recipe; drain and set aside. In a medium bowl mix together ground beef, onion, egg white, breadcrumbs and half of the Italian seasoning; form small meatballs. Coat a non-stick skillet with cooking spray and heat on medium heat. Add meatballs and cook, turning frequently until lightly golden on all sides. In a small saucepan, place tomato sauce, hot sauce and the remainder of the seasoning; heat through. Pour sauce over meatballs and mix until well coated. Place meatballs with sauce over cooked pasta and serve hot.
Honey-Dijon Zucchini
Ingredients:
1 tsp. apple cider vinegar
1/2 tsp. honey
1 tsp. Dijon mustard
1 fresh small zucchini
Directions:
In a bowl, mix vinegar, honey and mustard; set aside. Rinse zucchini well and slice. Place in a microwave-safe dish and cover. Microwave for about 2 minutes or until tender, but still firm. Add zucchini to sauce and toss until well coated. Serve.
Whole-Wheat Pasta
Ingredients:
1 1/2 oz. pasta, whole wheat
Directions:
Choose pasta shape you prefer: penne, bow ties, elbows, spaghetti, angel hair or linguini, etc. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Do not add any salt to water. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 to 10 minutes. Drain pasta, and add to recipe or serve (do not rinse).
Also Include:
1 1/2 cups cantaloupe
Nutrition facts per serving: Calories 420.5; Calories from Fat 38.1 kilocalories; Total Fat 5 grams; Saturated Fat 1.5 grams; Cholesterol 45.2 milligrams; Sodium 208.2 milligrams; Total Carbohydrate 68.5 grams; Dietary Fiber 10.4 grams; Sugars 26.4 grams; Protein 33.1 grams; Vitamin A 178.9%; Vitamin C 197.6%
Mediterranean Seafood Pasta and strawberries
Mediterranean Seafood Pasta
Ingredients:
1 tbsp. olive oil
1 clove garlic
1/2 cup fresh yellow squash
1/2 cup chopped bell pepper
1 medium fresh tomato
1/4 cup chopped onion
2 oz. scallops
2 oz. fresh or frozen medium-sized, shrimp
1 tbsp. fresh basil
1 oz. pasta, whole wheat
1 tbsp. fresh parsley
1/2 tbsp. fresh, grated Parmesan cheese
Directions:
Cook pasta per package directions, omitting any salt; drain and reserve about 1/4 to 1/3 cup of the pasta water; set aside. Mince garlic; rinse all vegetables and herbs. Chop squash, tomato, parsley and basil; set aside. Heat oil in a large nonstick saucepan over medium heat; sauté onion and garlic 2-3 minutes. If using fresh shrimp, peel, devein, rinse and pat dry. Defrost, rinse and pat dry if using frozen shrimp. Rinse and pat dry the scallops. Add shrimp, scallops, squash and bell pepper to saucepan; cook about 4-5 minutes or until shrimp is pink and scallops are opaque. Add cooked pasta with reserve liquid, chopped tomato, basil and parsley; stir to combine and heat throughly. Sprinkle with Parmesan cheese and serve.
Also Include:
3/4 cup sliced fresh strawberries
Nutrition facts per serving: Calories 447.3; Calories from Fat 151.4 kilocalories; Total Fat 17.3 grams; Saturated Fat 2.8 grams; Cholesterol 107.4 milligrams; Sodium 256.3 milligrams; Total Carbohydrate 47.3 grams; Dietary Fiber 9.7 grams; Sugars 14 grams; Protein 30.3 grams; Vitamin A 30.2%; Vitamin C 283.9%
Pasta alla Mediterranean, salad and pear
Pasta
Ingredients:
1 oz. pasta, whole wheat
Directions:
Choose pasta that you prefer, such as penne, ziti, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse).
Pasta alla Mediterranean
Ingredients:
1 Italian plum tomato
4 whole almonds
2 tbsp. fresh basil
4 cloves garlic
1/2 tbsp. olive oil
1/4 tsp. black pepper
Directions:
Cook pasta per recipe given; drain and set aside. Score tomatoes by cutting a small ‘X’ on the bottom of each. Drop in boiling water 1-2 minutes until the skins loosen. Drain and rinse under cold water. Use a paring knife to remove skins. Slice tomatoes in half and scoop out seeds with spoon; chop. Place tomatoes, almonds, basil and garlic in a blender, food processer, or mortar. Drizzle in the olive oil and blend, process or grind with pestle until pureed to desired consistency. Add black pepper and serve over cooked pasta.
Also Include:
1 cup mixed salad greens
1 tsp. balsamic vinegar
1 small pear
3/4 cup low fat, plain or sugar-free yogurt
Nutrition facts per serving: Calories 423.7; Calories from Fat 110.4 kilocalories; Total Fat 12.9 grams; Saturated Fat 3.1 grams; Cholesterol 11 milligrams; Sodium 143.7 milligrams; Total Carbohydrate 65.8 grams; Dietary Fiber 10.5 grams; Sugars 30.3 grams; Protein 17.5 grams; Vitamin A 41.9%; Vitamin C 55.4%
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