Greek Pasta Salad

For some reason I've really been loving Mediterranean flavors lately. I guess it shouldn't come as a surprise, I mean, what's not to love, right? This recipe is perfect for a hot summer day (or any day for that matter) when you don't want to heat the house up too much. Best part? Store the leftovers in the fridge and enjoy for tomorrow's lunch or dinner.

Greek Pasta Salad (original from HERE)



Servings: 4, about 2 C each
Prep time: 30 minutes

• 2 medium tomatoes, coarsely chopped
• 2 small cloves garlic, minced
• 1/2 small red onion, finely chopped
• 3 T extra-virgin olive oil
• 1 T red-wine vinegar
• 1 T balsamic vinegar
• 8 oz whole-wheat farfalle or similar-size pasta
• 1 15-oz can chickpeas, rinsed
• 1 medium cucumber, seeded and chopped into 1/2-inch pieces
• 1/2 C crumbled feta cheese
• 2 T chopped fresh oregano or 2 teaspoons dried
• 1/2 T chopped fresh basil

Bring a large pot or water to boil. Combine tomatoes, garlic, oil and vinegar in a large bowl and let stand while pasta cooks. Cook pasta in the boiling water until just tender, according to package directions. Drain and rinse with cold water. Drain again. Add the pasta, chickpeas, cucumber, feta and herbs to the tomato mixture. Gently toss to combine.

Nutrition Facts

Serving Size 350 g

Amount Per Serving

Calories  726 Calories from Fat  204

% Daily Value*

Total Fat  22.6g 35%

Saturated Fat  5.2g 26%

Trans Fat  0.0g

Cholesterol  58mg 19%

Sodium  255mg 11%

Total Carbohydrates  104.2g 35%

Dietary Fiber  20.8g 83%

Sugars  14.2g

Protein  31.1g

Vitamin A 9% • Vitamin C 37% Calcium 26% • Iron 61%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sodium
• High in dietary fiber
• High in manganese
• Very high in vitamin B6

Pasta with roasted red pepper sauce

I love this recipe. I mean really, really LOVE it. As in I-could-eat-this-every-day kind of love. HERE is the source (Oh, you lovely Pioneer Woman, you. How can I ever repay you?). Below are my tweaks. Enjoy.





Pasta with roasted red pepper sauce: 

Serves: 4; Cook time: 30 minutes

• 3 whole red bell peppers
• 2 T olive oil
• 1 medium onion, finely diced
• 2 cloves garlic, minced
• 1/2 cup heavy whipping cream
• Fresh flat leaf parsley, chopped
• Fresh Parmesan, shaved
• 1lb pasta

Preparation Instructions:

Roast red peppers by broiling on the top rack in oven. Char each side until blackened, turning the peppers as needed. Remove peppers from oven and place in a Ziploc or brown paper bag to allow to sweat. Peel the charred skins from the peppers, then removed seeds. Puree peppers and set aside.

Cook pasta according to package directions.

In a skillet or pot over medium heat, drizzle in olive oil. Add onions and garlic and cook until soft. Pour in pepper puree and stir together.

Pour in cream and stir to combine. Taste and add salt -- you'll want to use more than what seems intuitive. The salt will really bring out the roasted red pepper flavor. Add cooked pasta and stir together.

Serve pasta topped with chopped parsley and Parmesan to your heart's content.

Nutrition Facts

Serving Size 290 g

Amount Per Serving

Calories 573 Calories from Fat 194

% Daily Value*

Total Fat 21.6g 33%

Saturated Fat 8.9g 45%

Trans Fat 0.0g

Cholesterol 124mg 41%

Sodium 306mg 13%

Total Carbohydrates 72.3g 24%

Dietary Fiber 2.7g 11%

Sugars 4.9g

Protein 23.7g

Vitamin A 78% • Vitamin C 212% Calcium 30% • Iron 26%

Nutrition Grade B

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sodium
• Low in sugar
• High in phosphorus
• High in vitamin A
• Very high in vitamin B6
• Very high in vitamin C

Vegetable Stuffed Shells

I was hoping THIS recipe would turn out well ... and it did! I made a few minor tweaks, but for the most part, I stuck to the original. It was delicious and packed with veggies (and there wasn't too much cheese to offset the vegetable good-for-you-ness).

Vegetable Stuffed Shells

• 15 oz can diced tomatoes


• 8 oz can tomato sauce


• 1 C water


• 2 cloves garlic, minced


• 1 Tbsp fresh basil, chopped


• 2 tsp fresh oregano, chopped


• 1/2 sprig rosemary, chopped


• 1 Tbsp Parmesan cheese


• 15 jumbo pasta shells


• 1 tsp olive oil


• 1 1/4 C broccoli, finely chopped


• 2 carrots, shredded


• 1/2 onion


• 1 clove garlic, minced


• 5 oz spinach, thawed and coarsely cut


• 1/2 C water


• 2 Tbsp fresh basil, chopped


• 1 C lowfat small-curd cottage cheese (2%) or part-skim ricotta


• 2 Tbsp grated Parmesan


• 1⁄8 tsp each salt and pepper


• 1 cup shredded part-skim mozzarella, divided

Combine tomatoes, sauce, water, two cloves of garlic, basil, oregano, rosemary and 1 Tbsp Parmesan cheese in a sauce pan and bring to a boil. Reduce heat and simmer until ready to use. 

Preheat oven to 400º F. Cook pasta, drain and cool on baking sheet per box directions.

Meanwhile, heat oil in a large skillet over medium-high heat. Sauté broccoli, carrot, onion and garlic for 3 minutes or until just tender. Add spinach and 1⁄2 C water; cover and cook 2 minutes or until vegetables are tender.

Remove cover; cook until liquid is mostly evaporated. Stir in basil, cottage cheese, Parmesan, 1/4 C mozzarella, salt and pepper. Spread tomato sauce on bottom of an 8x8-in. baking dish.

Spoon filling into each shell; arrange in baking dish. Sprinkle with remaining 3/4 C mozzarella, cover tightly with foil and bake 35 minutes until hot and bubbly.

Nutrition Facts

Serving Size 486 g

Amount Per Serving

Calories  333 Calories from Fat  81

% Daily Value*

Total Fat  9.0g 14%

Saturated Fat  4.5g 23%

Trans Fat  0.0g

Cholesterol  29mg 10%

Sodium  1053mg 44%

Total Carbohydrates  41.3g 14%

Dietary Fiber  6.7g 27%

Sugars  12.6g

Protein  23.1g

Vitamin A 193% • Vitamin C 86% Calcium 42% • Iron 20%

Nutrition Grade B

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in calcium


• Very high in vitamin A


• Very high in vitamin C

Bad points

• High in sodium

I use no-sodium-added canned tomatoes and sauce. If you do the same, you won't have the high sodium content that the nutrition information suggests. 

Ratatouille Pasta

We've all seen the movie, and this dish is actually very tasty!



Ratatouille Pasta:

• 2 C diced peeled eggplant
• 2 C sliced zucchini
• 1/2 tsp salt
• 1 1/3 C uncooked spiral pasta
• 1 C sliced onion
• 1 Tbsp olive oil
• 1 (14.5 ounce) can diced tomatoes, undrained
• 2 Tbsp tomato paste
• 3 tsp fresh oregano
• 1/2 tsp garlic powder
• 3 tsp fresh basil
• Dash pepper
• 1 C shredded part-skim mozzarella cheese

Place eggplant and zucchini in a colander over a plate; sprinkle with salt and toss. Let stand for 30 minutes; rinse and drain well.

Cook pasta according to package directions. Meanwhile, in a large nonstick skillet, saute the eggplant, zucchini and onion in oil until tender. Add the tomatoes, tomato paste, oregano, garlic powder, basil and pepper. Bring to a boil. Reduce heat; cook, uncovered, over medium-low heat for 3 minutes, stirring occasionally.

Drain pasta; place on an ovenproof platter. Top with vegetable mixture. Sprinkle with mozzarella cheese. Broil 4-6 in. from the heat until cheese is melted.

Nutrition Facts

Serving Size 272 g

Amount Per Serving

Calories  175 Calories from Fat  87

% Daily Value*

Total Fat  9.6g 15%

Saturated Fat  4.2g 21%

Cholesterol  15mg 5%

Sodium  461mg 19%

Total Carbohydrates  14.6g 5%

Dietary Fiber  4.6g 18%

Sugars  7.1g

Protein  10.2g

Vitamin A 27% • Vitamin C 47% Calcium 26% • Iron 8%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in calcium
• High in dietary fiber
• High in phosphorus
• High in potassium
• High in vitamin A
• Very high in vitamin C

Bad points

• High in saturated fat
• High in sodium

Chicken-Zucchini Alfredo

I have been looking for a healthier version of an all-time favorite -- and finally found one. This recipe is great because it uses evaporated milk rather than heavy whipping cream. Even better news: it tastes great too =) HERE is where I found it.



Chicken-Zucchini Alfredo

• 3 Tbsp extra-virgin olive oil
• 2 cloves garlic, minced
• 2 zucchini, thinly sliced into half-moons
• 16 oz thin skinless, boneless chicken breasts
• Freshly ground pepper
• 12 oz whole wheat fettuccine (preferably whole wheat)
• 1 Tbsp all-purpose flour
• 1 C cold low-fat milk (1%)
• 1/2 C evaporated nonfat milk
• 3/4 C freshly grated Parmesan cheese
• 1/4 C chopped fresh parsley

Bring a large pot of salted water to a boil. Heat 1 Tbsp olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.

Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 tsp each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.

Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 C cooking water; return the pasta to the pot.

Meanwhile, whisk the flour and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 Tbsp oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 tsp salt and the cheese; stir to melt, 1 minute.

Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.

Nutrition Facts

Serving Size 426 g

Amount Per Serving

Calories 642 Calories from Fat 184

% Daily Value*

Total Fat 20.4g 31%

Saturated Fat 5.6g 28%

Cholesterol 87mg 29%

Sodium 560mg 23%

Total Carbohydrates 63.7g 21%

Dietary Fiber 10.3g 41%

Sugars 8.7g

Protein 50.0g

Vitamin A 17% • Vitamin C 38% Calcium 43% • Iron 28%

Nutrition Grade B-

* Based on a 2000 calorie diet

Not bad for a cream-based pasta, eh?

Vegetable Lasagna

I used my mother-in-law's recipe for the sauce and pulled bits and pieces from multiple recipes for the vegetables. Very delicious!

Vegetable Lasagna

• 2 Tbsp olive oil
• 4 oz mushrooms, chopped
• 1 green bell pepper, diced
• 1 onion, diced
• 3 cloves garlic, minced
• 2 medium carrots, peeled and grated
• 1 zucchini squash, diced
• 1 C frozen spinach
• 10 whole wheat lasagna noodles; cooked, drained and cooled
• 28 oz can whole tomatoes
• 6 oz can tomato paste
• 1 1/2 C water
• 1 Tbsp oregano
• 1 Tbsp basil
• 1 1/2 tsp sugar
• 1 bay leaf
• 1 sprig rosemary
• 16 oz cottage cheese
• 1/4 C Parmesan cheese
• 3 C mozzarella cheese

Saute mushroom, bell pepper, onion, garlic, carrots and zucchini in olive oil over medium-high heat. Add spinach, tomato products, water and spices. Cover and simmer on low until thick (about 1/2 hour). 

Blend cottage and Parmesan cheese smooth in blender, season with pepper. 

Spread a thin layer of vegetable sauce in 9x13 pan. Place five noodles. Spread half of the cottage cheese mixture on top. Sprinkle half of the mozzarella. Layer half of the sauce, the other five noodles, the rest of the cottage cheese mixture, the rest of the sauce and the rest of the mozzarella.

Bake 30-40 minutes. Let sit 10-15 minutes. 

Serves eight. 

Nutrition Facts

Serving Size 387 g

Amount Per Serving

Calories  394 Calories from Fat  110

% Daily Value*

Total Fat  12.2g 19%

Saturated Fat  6.7g 33%

Trans Fat  0.0g

Cholesterol  30mg 10%

Sodium  691mg 29%

Total Carbohydrates  48.3g 16%

Dietary Fiber  7.6g 30%

Sugars  7.8g

Protein  28.5g

Vitamin A 92% • Vitamin C 60% Calcium 44% • Iron 18%

Nutrition Grade B

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in calcium
• Very high in vitamin A
• High in vitamin C

Homemade Spaghetti Sauce & Meatballs

This was my first attempt at making spaghetti sauce from scratch ... and, if I do say so myself, it was amazing. I pulled the meatball and sauce recipe from HERE, but I tweaked it a little bit. Mostly, I just substituted fresh herbs and tomatoes for dried/canned. I'll give you my recipe below.



Homemade Spaghetti and Meatballs

Meatballs

• 1 pound lean ground beef
• 1 cup Italian bread crumbs
• 3 Tbsp fresh parsley
• 1 Tbsp Parmesan cheese, grated
• 1/4 tsp ground black pepper
• 1/8 tsp garlic powder
• 1 egg, beaten

Sauce

• 3/4 C chopped onion
• 5 cloves garlic, minced
• 1/4 C olive oil
• 5 tomatoes, diced
• 2 tsp salt
• 1 tsp granulated sugar
• 1 bay leaf
• 6 oz tomato paste (1 can)
• 1 1/2 Tbsp fresh basil, shredded
• 1/2 tsp ground black pepper

In a large bowl, combine ground beef, bread crumbs, parsley, Parmesan, 1/4 teaspoon black pepper, garlic powder and beaten egg. Mix well and form into approximately 20 balls. Store, covered, in refrigerator until needed.


In a large saucepan over medium heat, saute onion and garlic in olive oil until onion is translucent. Stir in tomatoes, salt, sugar and bay leaf. Cover, reduce heat to low, and simmer 90 minutes. Stir in tomato paste, basil, 1/2 teaspoon pepper and meatballs and simmer 30 minutes more. Serve over 1 lb cooked whole wheat spaghetti noodles.


We were having company the night I made this ... and I didn't quite have time to let it simmer the full 90 minutes. I let it simmer about 30, then I added the meatballs and let it simmer another 30. It still turned out great! 

Nutrition Facts

Serving Size 341 g

Amount Per Serving

Calories 642 Calories from Fat 162

% Daily Value*

Total Fat 18.0g 28%

Saturated Fat 3.8g 19%

Trans Fat 0.0g

Cholesterol 99mg 33%

Sodium 1210mg 50%

Total Carbohydrates 81.8g 27%

Dietary Fiber 10.2g 41%

Sugars 11.6g

Protein 38.7g

Vitamin A 30% • Vitamin C 40% Calcium 11% • Iron 42%

Nutrition Grade B

* Based on a 2000 calorie diet