Lowfat: 4 Pasta Dishes

[Guest guest]

I found a neat lowfat vegetarian cookbook at the library called New

Vegetarian Cuisine by Linda Rosensweig and the editors of Prevention

Magazine. I'll be typing up some more recipes from this book

throughout the week as there are several I really want to try.

 

* Exported from MasterCook II *

 

Creamy Peanut Butter Noodles w/Vegetables

 

Recipe By : New Vegetarian Cuisine/Prevention Mag

Serving Size : 4 Preparation Time :0:15

Categories : Lowfat Pasta

 

Amount Measure Ingredient -- Preparation Method

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1/2 cup low-sodium vegetable stock

3 tablespoons smooth peanut butter

2 tablespoons rice wine vinegar

2 tablespoons low-sodium soy sauce

1/4 teaspoon red pepper flakes

12 ounces no-yolk medium egg noodles

3 teaspoons sesame oil -- divided

1 cup chopped scallions

1 tablespoon grated fresh ginger

2 cups thinly sliced carrots

1 cup snow peas

1 cup thinly sliced mushrooms

1/4 cup water

1 tablespoon toasted sesame seeds

 

1. In a small bowl, cominbe the stokc, peanut butter, vinegar, soy

sauce, and pepper flakes; set aside.

 

2. In a large pot of boiling water, cook the noodles for 8 to 10

minutes, or until tender. Drain and keep warm.

 

3. Meanwhile, in a large no-stick frying pan over medium heat, warm 2

teaspoons of oil. Add the scallions and ginger; cook, stirring

frequently, for 2 minutes. Add the carrots and snow peas; cook,

stirring constantly, for 4 minutes. Stir in the mushrooms and water;

cook for 2 minutes, or until the vegetables are tender.

 

4. Place the noodles in a large serving bowl. Toss with remaining 1

teaspoon oil. Add the vegetables, peanut butter sauce and sesame

seeds; toss to mix well.

 

Per serv: 468 cals, 12.8 g fat (25% of cals), 5.3 g dietary fiber, 0

mg chol, 379 mg sod

 

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NOTES : Serve this entree hot or cold. Leftovers make a great lunch

to take along to work.

* Exported from MasterCook II *

 

Pasta e Fagioli w/ Mushrooms

 

Recipe By : New Vegetarian Cuisine/Prevention Mag

Serving Size : 4 Preparation Time :0:10

Categories : Lowfat Pasta

 

Amount Measure Ingredient -- Preparation Method

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2 tablespoons olive oil

1 teaspoon dried rosemary -- crumbled

1/2 teaspoon dried thyme

1 cup quartered mushrooms

1/2 cup chopped scallions

1 garlic cloves -- minced

1/2 cup low-sodium vegetable stock

19 ounces white kidney beans -- rinsed and drained

12 ounces bucatini -- coarsely broken

 

1. In a large no-stick frying pan over medium heat, warm the oil. Add

the rosemary and thyme; cook for 1 minute. Stir in the mushrooms,

scallions, and garlic; cook, stirring frequently, for 2 to 3 minutes.

 

2. Add the stock; bring to a boil. Stir in the beans; simmer,

stirring frequently, for 4 to 5 minutes, or until the sauce thickens

slightly.

 

3. Meanwhile, in a large pot of boiling water, cook the bucatini for

8 to 10 minutes, or until tender. Drain.

 

4. Add the bucatini to the frying pan; cook for 1 minutes, stirring

to coat evenly. If the sauce gets too thick, thin it with 1 or 2 Tbsp

water.

 

Per serv: 459 cals, 8.7 g fat (17% of cals), 6.5 g fiber, 0 mg chol,

273 mg sod

 

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NOTES : Fagioli is the Italian word for beans. Pasta e fagioli is a

traditional dish combining, obviously, pasta and beans. This version

reminds me of one served at my favorite restaurant in New York City's

Little Italy. I like to use bucatini for the pasta. It's hollow, like

macaroni, but much thinner. If your store doesn't carry it,

substitute linguini.

* Exported from MasterCook II *

 

Radiatore w/Three Onion Sauce

 

Recipe By : New Vegetarian Cuisine/Prevention Mag.

Serving Size : 4 Preparation Time :0:15

Categories : Lowfat Pasta

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon olive oil

1 large red onion -- chopped

1 large yellow onion -- chopped

1/2 cup chopped scallions

2 tablespoons balsamic vinegar

1 teaspoon brown sugar or honey

1/2 teaspoon dried thyme

1/8 teaspoon freshly ground black pepper

12 ounces tricolor radiatore pasta

1/2 cup low-sodium vegetable stock

1 cup frozen peas

2 tablespoons grated Parmesan cheese

 

1. In a 2-quart saucepan over medium heat, warm the oil. Add the red

onions, yellow onions, and scallions; reduce the heat to medium-low.

Cook, stirring frequently, for 5 to 7 minutes or until the onions

just begin to brown.

 

2. Reduce the heat to low and stir in the vinegar, sugar or honey,

thyme and pepper; cook, stirring frequently, for 8 minutes or until

the onions begin to caramelize.

 

3. Meanwhile, in a large pot of boiling water, cook the radiatore for

8 to 10 minutes, or until tender. Drain.

 

4. Stir the stock and peas into the oinons; cover and simmer for 5

minutes.

 

5. Place the pasta in a large serving bowl. Add the onion mixture.

Sprinkle with the Parmesan; toss to mix well.

 

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NOTES : This pasta dish gets interesting flavor depth from the

combination of three types of onions. And it's well worth all the

onion chopping required.

* Exported from MasterCook II *

 

Vermicelli w/Chunky Vegetable Sauce

 

Recipe By : New Vegetarian Cuisine/Prevention Mag

Serving Size : 4 Preparation Time :0:20

Categories : Lowfat Pasta

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon olive oil

2 cups broccoli flowerets

1 cup chopped green peppers

2 garlic cloves -- minced

14 1/2 ounces can low-sodium stewed tomatoes

9 ounces frozen artichoke hearts -- thawed

1/2 cup chopped roasted sweet red peppers

6 sun-dried tomatoes -- minced

1 tablespoon capers, rinsed & drained

1 teaspoon dried basil

1 teaspoon dried oregano

1/8 teaspoon red pepper flakes

12 ounces vermicelli

 

1. In a large no-stick frying pan over medium heat, warm the oil. Add

the broccoli, green peppers and garlic; cook, stirring frequently,

for 3 to 4 minutes, or until the vegetables are crisp-tender.

 

2. Stir in the stewed tomatoes, artichokes, red peppers, sun-dried

tomatoes, capers, basil, oregano and pepper flakes; bring to a boil.

Reduce the heat to low; partially cover and simmer for 20 to 25

minutes, or until the sauce thickens slightly.

 

3. Meanwhile, in a large pot of boiling water, cook the vermicelli

for 6 to 8 minutes, or until tender. Drain.

 

4. Place the vermicelli in a large serving bowl. Add the vegetable

sauce; toss to mix well.

 

Per serv: 441 cals, 5.5 g fat (9% of cals), 4.7 g fiber, 0 mg chol,

128 mg sod

 

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NOTES : This might seem like a lot of ingredients but the finished

dish is well worth it. I first made this sauce on a night when it

seemed there was nothing in the house to eat. You could call it a

creation made straight from the pantry.