Pasta Possibilities

This page is for pasta, grains and potatoes. Dieters often shy away from these foods but with all the fiber and very little fat I think they can be done in a healthy delicious way!

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Shrimp & Snap Pea Spaghetti with fresh Roasted Garlic!

• 1 small head garlic (cut off top leaving head in tact)
• 1 medium red pepper, cut into strips
• 1/2 large onion, rough cut into squares
• 1 cup cherry tomatoes, cut in half
• 1 Tablespoon olive oil
• 8 oz (dry) Rozoni Smart Taste Spaghetti (cooked)
• 9 oz (about 12) large shrimp, tails removed and cut in half
• 1 container frozen green giant sugar snap peas
• rosemary, oregano, any other italian herbs you like

1.- heat oven to 400* prep veggies and put a pot of water on to boil

2.- toss peppers, onion, cherry tomatoes, olive oil and herbs in a bowl to coat then spread on a sheet pan

3.- use any oil left in the bowl to coat the top of the garlic, place head on sheet pan and cover with small square of tin foil *loosely!*

4.- bake for 20 minutes, you’ll know they’re ready because the house will smell amazing! in the meantime cook the pasta

5.- add roasted veggies, shrimp and green beans to a saute pan over medium heat, while they cook together *carefully* peel the garlic (you should be able to just pop it out) and roughly chop it

6.- add garlic and pasta, cook 3-5 minutes until pasta has absorbed all the flavors, top with parmesan and serve!

Makes: 5 servings

269 calories, 44 carbs, 4g fat, 18g protein!

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Tofu Mac and Cheese

• 5 servings (10 oz dry) Rozoni Smart Taste Spaghetti
• 1 cup reduced fat colby jack cheese (Sargento)
• 1.5 cups non fat milk
• 1 Tablespoon all purpose flour
• 1 Tablespoon land o lakes light butter
• 1/2 package Nasoya exra firm light tofu
• 2 slices reduced fat cheddar cheese (Sargento)

1.- cook pasta, while you do that puree the tofu and 1/2 cup of milk until smooth and creamy

2.- in medium pot over medium heat melt butter, add flour and stir for one minute to make a roux (paste like consistancy)

3.- turn heat to low and add remaining 1 cup of milk, stir until the roux has dissolved in the milk then add the cheeses, continue stirring until sauce thickens and cheese is melted (it’s important to have some amount of fat in the cheese, completely fat free cheese will not melt)

4.- add tofu mixture, stir and let cook for 1 more minute

5.- add cooked pasta to pot, continue cooking 1-2 minutes until pasta has been thoroughly coated in sauce and serve!

Makes 5 servings

327 calories, 47 carbs, 8g fat, 20g protein!

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Cilantro Lime Rice

• 1 cup long grain rice
• juice of 1 lime
• 1/4 cup chopped cilantro
• 1/4 teaspoon garlic powder
• 1 teaspoon olive oil

1.- start to prepare rice according to package but with the lime juice and olive oil added to the water before it comes to a boil

2.- after about 15 minutes add the cilantro and garlic powder, stir rice then allow to finish cooking

That’s it! You can try all different flavors like ginger, extra garlic, caramelized onion or whatever works well with your dinner!

Makes 4 servings

per serving: 164 calories, 33 carbs, 1g fat, 3g protein

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Red Pepper Squash Mac and Cheese

• 1 red pepper, diced
• 2 large zucchini, cut into cubes
• 4 cloves garlic, minced
• 1 Tablespoon land o lakes light butter
• 1 Tablespoon all purpose flour
• 1 cup non fat milk
• 4 slices Sargento reduced fat cheddar
• 8 dry oz Rozoni Smart Taste elbows

1.- boil water and add pasta, while pasta is cooking chop veggies

2.- over medium high heat saute peppers, garlic and zucchini with 1/3 cup water for 3 minutes until soft

3.- remove veggies from pan, reduce to medium and add butter and flour, cook for 30 seconds until it thickens

4.- add skim milk, whisk to smooth out any lumps then add cheese slices, continue stirring 1 minute until melted and smooth

5.- add cooked pasta and cooked veggies to sauce, mix well, let cook 1-2 additional minutes and enjoy!

Makes 5 servings

238 calories, 40 carbs, 5g fat,  13g protein

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Fresh Roasted Veggie Pasta

• 2 medium eggplants, sliced
• 10 cloves garlic, chopped
• 2 cups cherry tomatoes, halved
• 1 medium red onion, sliced
• 2 Tablespoons olive oil
• 8 dry oz rozoni smart taste, cooked
• 6 oz fresh mozzarella cubed
• 1/4 cup shredded parmesan

1.- chop veggies, cover pan in tin foil, plce veggies on tray in rows (eggplant then onions then tomatoes then garlic)

2.- drizzle on 1 Tablespoon olive oil, salt, pepper and roast on 375* for 25 minutes

3.- toss roasted veggies with pasta mozzarella, parmesan and remaining tablespoon of parmesan

Makes: 8 servings

299 calories, 52 carbs, 8g fat, 14g protein

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Soy Lo Mein with Fresh Green Beans

• 1 box Rozoni Smart Taste Spaghetti
• 1 bag Gardein Mandarin Orange Crispy Chicken (sauce set aside)
• 1 red pepper
• 1/2 medium onion
• 2 cups fresh green beans, ends cut off and cut in half
• 4 Tablespoons soy sauce
• 1 teaspoon Mirin
• 1 teaspoon rice wine vinegar
• 1/2 teaspoon garlic powder
• dash cumin
• salt to taste

1.- put pasta in boiling water to cook, in the meantime cut pepper into about 1 inch squares and chop onion (I also prepped the green beans during this time)

2.- add peppers and onions to medium heat with 1/4 cup water, cook for 2 minutes until they start to soften

3.- add green beans and 1 Tablespoon soy sauce (water as necessary to keep from sticking), cook another 2 minutes

4.- add pasta, 2 Tablespoons soy sauce, mirin, rice wine vinegar, cook 4 minutes stirring occasionally

5.- add gardein soy chicken and half sauce packet along with last Tablespoon soy sauce and spices to taste, cook until soy is heated sauce is incorporated (2-3 minutes)

Makes: 6 servings

296 calories, 51 carbs, 4g fat, 18g protein!

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Shrimp Scampi!

• 1 pound cooked fresh shrimp, deveined, peeled, tails removed, cut in half
• 1/2 box Rozoni Smart Taste pasta, cooked
• 4 large cloves garlic, chopped
• 1/4 cup onions, minced
• 2 medium zucchini, cut into half moons
• 1 Tablespoon land o lakes light butter
• juice and zest of 1 lemon
• 1/3 cup white wine

1.- prepare all ingredients

2.- cook garlic and onions over medium heat with 1/4 cup water for 2 minutes

3.- add shrimp, 1/4 cup water, cook another 2 minutes

4.- add butter, white wine, lemon juice and zest,  cook 1 minute

5.- lower heat and add zucchini and  1/2 cup water, cover and cook for 5-8 minutes until zucchini is soft

6.- add pasta, stir well, cook 2-3 minutes and enjoy!

Makes: 4 servings

284 calories, 34 carbs, 3g fat,  29g protein!!!

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Asparagus Pasta in Lemon Butter Sauce

• 1/2 cup diced onion
• 4 cloves garlic, chopped
• 1 whole lemon, pits removed ends cut off, chopped into half moons
• 1 cup white wine
• 4 Tablespoons land o lakes light whipped butter
• 1 bunch asparagus (about 20), cut into 1 inch pieces
• 2 medium zucchini, cut into half moons
• rosemary, oregano, salt, pepper
• 8 dry oz Rozoni Smart Taste Spaghetti (boil and drain while sauce is cooking)

1.- cook onions and garlic over medium heat for 1 minute with 1-2 Tablespoons water

2.- add lemon, 1/2 cup water, cook for 2-3 minutes until onions are translucent

3.- lower heat to medium low and add white wine, cook about 5 minutes until it reduces by half

4.- add butter, dash of rosemary, oregano, salt & pepper to taste, stir until melted, let cook another 2 minutes then set sauce aside (I just poured it into a side bowl)

5.-saute asparagus and zucchini with 1/2 cup water for 3-5 minutes until bright green and soft

6.- add pasta and sauce to pan with veggies, stir and let cook over medium heat until sauce is almost completely absorbed & pan is mostly dry

enjoy!

Makes 4 servings

307 calories, 54 carbs, 6g fat, 9g protein

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Spring Zucchini Lasagna

• 4 oz dry Rozoni Smart Taste penne (cooked before starting recipe)
• 1 large zucchini, cut in half then into long flat strips
• 1/3 medium red onion, sliced thinly
• 15 cherry tomatoes, cut into quarters
• 1/2 cup fat free ricotta cheese
• 1/4 cup Sargento Reduced fat Italian Blend

1.- heat oven to 375*

2.- use half the zucchini to line a 9x9 baking pan

3.- toss penne while still warm with ricotta until the cheese mostly melts, add mixture over zucchini

4.- spread tomatoes evenly over top of pasta, season with garlic powder, onion powder, salt, pepper, oregano, rosemary

5.- top with final layer of zucchini so pasta is completely covered

6.- bake 20 minutes

7.- remove pan, sprinkle sargento cheese evenly over top, return and bake another 10 minutes until cheese is just browned and melted

enjoy!

Makes 4 side dish servings:

148 calories, 27 carbs, 2g fat, 9g protein!

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Protein Packed Mac & Cheese!

• 8 dry oz Rozoni Smart Taste Pasta (cooked and drained)
• 1 bag Morningstar Farms Meal Starters Chick’n Strips
• 2 medium zucchini, sliced into spears
• 1/3 cup red onion, cut into thin slices
• 1/3 red bell pepper, cut into squares
• 1 cup nonfat milk
• 1.25 cups Sargento Reduced Fat Cheddar

1.- prep all ingredients, saute chick’n strips for 2 minutes (use 1/4 cup water to keep from sticking)

2.- add peppers and onions, cook another 2 minutes adding 1/4 cup water as necessary

3.- add zucchini, salt, pepper, garlic powder, 1/2 cup water, cook for 5 minutes until zucchini starts to soften

4.- lower heat (make sure it’s only simmering!!), add milk and cheese, cook for 10 minutes stirring occasionally until milk has thickened into a sauce

Makes 6 servings

276 calories, 35 carbs,  7g fat,  23g protein!!

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Creamy Fresh Tomato Sauce with Zucchini

• 1 container (9 oz) cherry tomatoes, cut each into quarters
• 1/2 cup onion, finely chopped
• 3 cloves garlic, finely chopped
• 8 oz Rozoni Smart Taste (save about 1/2 cup of cooking liquid, make sure it’s ready before you start cooking)
• 1/2 cup nonfat milk
• 1 egg yolk
• 2 wedges laughing cow cheese

1.- cook onion for 1 minute over medium heat with 1/4 cup water

2.- add garlic, tomatoes and 2 cups water, cook for 10 minutes until it reduces and thickens

3.- add zucchini and pasta, reduce heat to low, wait 1 minute then add egg yolk, stir vigorously to mix ( stir quickly so eggs don’t scramble)

4.- keeping dish over low heat, add milk and laughing cow light cheeses, stir for another minute to melt cheese, let dish cook for 5 minutes to finish thickening (and cook zucchini) and enjoy!

Makes 4 servings

258 calories, 52 carbs, 3g fat, 11g protein

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Vegetable Tikka Masala

• 1 onion, chopped
• 1 red pepper, chopped
• 2 medium zucchini’s, cut into half rounds
• 1 bag frozen cauliflower broccoli mix
• 1 jar Patak’s tikka masala simmer sauce
• red chili flakes, curry powder, garlic powder
• 6 oz dry rozoni smart taste spaghetti (I microwave cooked mine for 10 minutes!)

1.- Saute zucchini, onion and pepper with 1/2 cup water for 5 minutes

2.- add frozen veggies, continue cooking over medium heat until warmed through

3.- add simmer sauce, 1/2 cup water and spices to taste (I did 1/2 Tablespoon garlic powder, 1 teaspoon curry powder, 1 teaspoon red chili flakes because I love spice!)

4.- continue simmering for 15 minutes while you prepare pasta

5.- add pasta and continue cooking over medium for another 5 minutes

enjoy!

Makes: 4 servings

286 calories, 49 carbs, 7g fat, 9g protein

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Chilled Couscous Salad

• 1 batch balsamic glazed veggies
• 3/4 cup couscous (dry)
• 1 Tablespoon olive oil
• 1/4 cup reduced fat feta (Athenos brand)
• 1/4 teaspoon each garlic powder, onion powder, oregano, italian seasoning, red chili flakes, salt&pepper to taste
• rind of 1/2 a lemon (I cut large pieces so I could easily pull them out later)

1.- prepare veggies and couscous (just add equal parts couscous and hot water)

2.- when veggies have cooled add them to cooked couscous with all other ingredients

3.- mix and refrigerate an hour before serving

Makes 3 servings

287 calories, 48 carbs, 7g fat, 11g protein

A half sized serving of this would also make an excellent side dish or snack!

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EXTRA CHEESY BAKED ZITI

• 6 oz dry Rozoni Smart Taste Penne
• 1.25 cup Classic Roasted Tomato Garlic Sauce (60 cal x serving)
• 1 cup fat free ricotta cheese
• 1 cup Sargento reduced fat Italian Cheese Blend
• 1/2 medium eggplant, cut into cubes
• 1 large zucchini, cut into cubes

1.- prepare pasta (I used the microwave, cover it with water and cook on high uncovered for 9-10 minutes), cut veggies
2.- combine cooked pasta with tomato sauce, ricotta, half the shredded cheese and the veggies
3.- load everything into a 9x9 baking pan- it WILL fit but you have to pack it down
4.- cover the top with the remaining 1/2 cup of shredded cheese
5.- bake on 375* for about 30 minutes until cheese begins to brown (I like the veggies to have a bit of a crunch, if you want them softer bake the dish 10-15 minutes then top with cheese and bake another 30)

Makes 4 servings

310 calories, 46 carbs, 6g fat, 21g protein!

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Roasted Red Pepper Tortollini

• 40 Nasoya wonton wrappers
• 1/2 medium red pepper, cut in strips
• 3 cloves garlic, whole but peeled
• 1/4 cup fat free ricotta
• 2 Tablespoons parmesan
• 2 egg whites (but you’ll really only use about 1.5)

1.- bake red pepper and garlic on 400* for 20 minutes (spray pan with nonstick spray, top veggies with more nonstick spray, salt, pepper)
2.- chop red peppers and garlic fine, mix with cheeses and 1 egg white, divide mixture into 4 quarters
3.- lay out wrappers 10 at a time, each quarter of filling should make 10 (USE 1/2 TEASPOON in each, no more or else they’ll burst!!), seal the edges with egg white (seal well so they stick together while cooking)
4.- boil for 4 minutes until you can see filling through dough
enjoy!

Makes 40 tortollini, nutrition per piece:

23 calories, 4 carbs, 0g fat, 1g protein

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Roasted Garlic Veggie Alfredo!

• 1 cup eggplant, cut into strips
• 1.5 cups zucchini, cut into spears (about 2 medium/small)
• 4 medium cloves garlic, minced
• 1/3 cup onion, sliced (about half a small one)
• 1/2 Tablespoon land o lakes light whipped butter
• 1/2 cup milk
• 1/2 cup pasta water (really important because of the starchyness! make sure you reserve it before draining pasta)
• 4 oz dry Rozoni Smart Taste Pasta (I used angel hair)
• 2 Tablespoons parmesan cheese
• 1 egg yolk

1.- heat oven to 400*, spray pan with nonstick spray, chop veggies, put on tray then spray again, top with salt, pepper, italian spices
2.- cook pasta while veggies are baking, let them bake 15-20 minutes until mostly soft and browned
3.- melt butter over low heat, add water and milk, bring up to medium low, add salt, pepper, a dash of red pepper flakes and italian spices
4.- whisk in egg yolk, keep stirring for one minute so it cooks but doesn’t scramble!!
5.- add pasta, cook another minute then add veggies, toss and cook 1 more minute
garnish with parmesan and enjoy!

Makes 2 servings:

296 calories, 54 carbs, 6g fat, 14g protein!

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Vegetarian Spaghetti Carbonara

• 4 servings (8 oz) Rozoni Smart Taste Spaghetti
• 14 slices (1 box) Lightlife Smart Bacon
• 4 cups (4 medium) Zucchini, chopped
• 2 egg yolks (save the whites for breakfast tomorrow!!)
• 1/3 cup parmesan cheese

1.- boil water for pasta, while it’s heating separate the “bacon” into strips and cut into small squares

2.- over medium heat spray pan with nonstick spray, add bacon, cook 3-5 minutes stirring often (to keep from sticking) until it starts getting crispy

3.- add pasta to water and add zucchini to “bacon” with about 2/3 cup water, cook until zucchini is still crisp but tender in the center

4.- scoop out pasta into large bowl, save water!!

5.- mix egg yolks and parmesan together, then add it to pasta bowl and stir vigerously

6.- add about 2/3 cup of pasta water to pasta and keep stirring (the point is you don’t want to scramble the eggs so you need to keep it moving, the heat of the pasta will cook the egg and the starchy water thins it out into a sauce)

7.- add zucchini and bacon to pasta, toss and serve with a bit of parmesan on top!

Makes 4 servings

322 calories, 45 carbs, 9g fat, 19g protein

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EASY SPINACH MAC AND CHEESE

• 1 box rozoni smart taste elbow pasta, cooked
• 1 package frozen spinach (the box shaped ones)
• 1 cup nonfat milk
• 1/4 cup fat free ricotta cheese
• 8 wedges laughing cow light garlic herb cheese wedges
• 1/2 cup parmesan cheese
• garlic powder, onion powder, red pepper flakes, oregano, any other spices you like!

1.- Defrost spinach, add to pan on low heat with 1/4 cup water, garlic powder, onion powder, and any other spices (about 1/2 teaspoon each), cook for 3-4 minutes

2.- add milk and ricotta, stir until the mixture starts to thicken slightly

3.- add all remaining cheeses, stir well then add pasta, cook for another 5 minutes until all milk is evaporated and everything is thickened

Makes: 6 servings

309 calories, 5g fat, 16g protein

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Mushroom Eggplant Stroganoff

• 1 medium eggplant, cut into disks then into slices (1 -2 inches long)
• 1 package shiitake mushrooms, stems removed, sliced
• 1 package sliced baby bella mushrooms
• 1 small onion, chopped into strips
• 1 package rozoni smart taste extra wide noodles, cooked and drained
• 1 tablespoon land o lakes light butter
• 1 cup vegetable stock
• 1 tablespoon flour
• 1 container (5.3 oz) oikos greek yogurt, plain, no fat

1- melt butter, cook onions until soft (5 minutes), halfway through add 1/4 cup water

2- add mushrooms and eggplant, cook another 5-8 minutes until browned and soft (use another 1/2-1 cup water)

3- mix flour into yogurt, remove veggies from pan, pour veggie stock into pan and let it boil for 3 minutes

4- return vegetables to broth, cook 1 minute then stir in yogurt mixture and pasta (I also added 1 teaspoon each garlic powder and oregano at this point), cook until sauce is thickened and everything is well mixed, about 5 minutes

5- portion and serve!

Makes 5 servings:

265 calories, 2g fat, 13g protein

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\Vegetable Lo Mein!

• 1 red bell pepper, sliced
• 1/3 cup finely diced onion
• 3 cloves garlic, minced
• 5 scallions, chopped
• 1/2 cup chopped water chestnuts
• 1 cup bean sprouts (canned)
• 2 cups (2 whole) zucchini’s, cut into spears
• 1 packaged shiitake mushrooms (cut off stems and the top into slices, discard stems)
• Nasoya light firm tofu (cut whole block thickness wise in half then into 30 cubes per half)
• 5 tablespoons soy sauce
• 1 tablespoon rice wine vinegar
• 4 cups cooked rozoni smart taste spaghetti
• ginger powder
• red pepper flakes
• garlic and onion powder

1- chop and prepare all veggies

2- heat large pan, add 1/4 cup water, onions and pepper, let it cook for 2 minutes then add garlic and scallions, cook for 3-5 more minutes until peppers are soft, and water 1/4 cup at a time as necessary

3- make room in the center of hte pan (push everything to the outside) and add water chestnuts, cook 2 minutes, continue to add water as necessary

4- push everything to the edges again (should look kind of like a doughnut) add bean sprouts and sprinkle 2 Tablespoon soy sauce

5- add zucchini and mushrooms, add 1/2 teaspoon garlic powder, onion powder and ginger, use the red pepper flakes to taste, cook 3-4 minutes, 1/4 cup water as necessary

6- add pasta, toss everything then add 2 more tablespoons of soy sauce and rice wine vingear, let cook 5 minutes

7- add last tablespoon of soy sauce, dash of salt and pepper, cook until pasta starts to sizzle and the pan is dry

Makes 4 servings!

288 calories, 3g fat, 54 carbs, 18g protein

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PERFECT PASTA DOUGH!

• 2.5 cups all purpose flour
• dash of salt
• 4 egg whites
• 1/4 cup water (you may need more, add it 1 tablespoon at a time!!)
• 1 teaspoon olive oil

1- Put flour and salt in small bowl, mix together wet ingredients

2- add half wet ingredients to flour, mix well

3- add remaining wet ingredients, it will be in rough clumps

4- remove mixture from bowl, knead dough for about 10 minutes until it becomes stretchy and strong (should mostly hold together)

5- cut into sections and roll out to make your pasta!

This makes 1 pound of pasta, which is equal to 8 servings of 2 ounces each! Used for tortellini you should be able to get 80 pieces out of it! Divide it in quarters, then in eighths and get 10 pieces from each eighth! =]

Each serving (1/8th of recipe) is:

156 calories, 1 fat, 30 carbs, 1 fiber, 6 protein!!

I love using this dough recipe to make tortellini! I’m able to get about 80 pieces from one recipe! That means it’s about 16 calories per piece plus whatever filling you use! Here’s how to do it:

1.- Divide dough into 4 sections, work with one quarter at a time

2.- Divide the quarter into 20 small balls

3.- Roll balls into a thin circle, put about 1/2 teaspoon of filling onto the center

4.- Use your finger to dab a bit of egg white around the bottom edge, fold over pasta and press to seal

5.- Drop pasta 5-10 pieces at a time into boiling water, they’ll float when they’re done! They take 3-5 minutes to cook!

My favorite filling:

Spinach and cheese! Just combine 1/4 cup spinach, 1/4 cup fat free ricotta and 2 Tablespoons parmesan with any spices you like!

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BAKED VEGETABLE MAC AND CHEESE

• 1 clove garlic
• 1/2 cup diced eggplant
• 1/2 cup chopped mushrooms
• 1/4 cup onions
• 1/2 Tablespoon land o lakes light butter
• 1/2 Tablespoon flour
• 1/2 cup nonfat milk
• 1/8 cup nonfat shredded mozzarella
• 1/3 cup nonfat shredded cheddar
• 4 ounces rozoni smart taste pasta
• 1 tablespoon parmesan
• 1/16 (that’s a quarter of a quarter) cup bread crumbs

1- sauté vegetables with water for 5 minutes until starting to soften

2- melt butter over medium heat and mix in flour to create a roux, add milk and cheese, stir for 2 minutes until it combines into a sauce

3- add pasta and veggies to sauce, remove from heat and stir to combine

4- fill 2 large muffin tins with the pasta mixture, in a seperate bowl combine the parmesan and bread crumbs, sprinkle this mixture overtop of the cups

5- bake 15-20 minutes until the topping becomes golden brown

Makes: 2 servings

300 calories, 3.2 fat, 53 carbs, 6.3 fiber, 20 protein!

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MEDITERRANEAN GRILLED EGGPLANT COUSCOUS

You need

• 8 ounces sliced eggplant (weigh it in the store to make life easier! you need 1/2 pound eggplant)
• 4 cloves garlic, minced
• 2 ounces white wine
• 1/2 teaspoon cumin
• garlic powder
• 1 Tablespoon olive oil
• 2/3 Cup dry couscous (Rice Select brand)
• 4 ounces fat free feta cheese

1- place eggplant, garlic, wine and cumin in plastic bag, shake up and refrigerate for an hour as a marinade

2- grill the eggplant for 5 minutes on each side, if the weather is bad bake the eggplant or stir fry it using the marinade and water as necessary

3- prepare couscous according to package with water

4- cut each eggplant slice into quarters, add to couscous along with feta and olive oil, toss well to combine

I used a measuring cup to shape it!

Makes 4 servings

195 calories, 3.5 fat,  29 carbs, 3 fiber, 10 protein

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SHRIMP+SPINACH PASTA with PESTO CREAM SAUCE!

• 1/2 cup nonfat milk
• 3/4 cup fresh basil
• 8 ounces cooked fresh shrimp (1/2 pound)
• 1/2 cup white beans (cooked for 5 mins with 1/4 cup water until water is dissolved)
• 8 ounces rozoni smart taste spaghetti, cooked
• 7 cups spinach
• 4 cloves garlic (cook with the beans)
• 3 Tablespoons parmesan

1- Puree beans+ garlic, basil, milk and half and half until smooth

2- over medium heat sautee pasta, spinach, shrimp and sauce until spinach wilts, about 3-4 minutes

3- add parmesan, cook another minute

4- portion out and serve!

Makes 4 servings

315 calories, 2.8 fat, 53 carbs, 8 fiber, 25 protein!

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BROCCOLI CAULIFLOWER FRIED RICE!

• 1 bag frozen broccoli+cauliflower mix
• 1/4 cup chopped onion
• 4 egg whites, cook over medium high heat with water quickly to scramble, set aside
• 3.5 cups long grain white rice, prepared and set aside
• 1/4 cup soy sauce, divided in half
• garlic powder, salt, curry powder ore red pepper flakes if you like spice

1- prepare all ingredients

2- cook onions, broccoli and cauliflower with 1/4 cup water for about 5 minutes until heated and starting to brown

3- add half soy sauce and garlic powder (1/2 teaspoon should be enough), cook another 2 minutes

4- add rice, 1/4 cup water and remaining soy sauce, cook 5 minutes (make sure nothing sticks to bottom of pan)

5- add egg whites, spice if you want, a dash of salt, cook another 1-2 minutes until it just starts to stick together

Makes: 4 servings

230 calories, 1 gram fat!, 45 carbs, 10 grams protein!