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Wednesday, February 1, 2017

meal ideas ~ more healthy pastas

Here some more healthy pasta meals that can tantalize your tastebuds.

Mediterranean Shrimp and Pasta

For healthy pasta with Mediterranean flair, make this diabetic slow cooker recipe that’s loaded with veggies, tangy Kalamata olives, and feta cheese.

8 ounces fresh or frozen medium shrimp
 Nonstick cooking spray
 1 14 1/2 - ounce can no-salt-added diced tomatoes, drained
 1 cup sliced zucchini
 1 large red sweet pepper, chopped (1 cup)
 1/2 cup dry white wine or reduced-sodium chicken broth
 2 cloves garlic, minced
 8 pitted Kalamata olives, coarsely chopped
 1/4 cup chopped fresh basil
 1 tablespoon olive oil
 1 1/2 teaspoons chopped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
 Acini di pepe
 to the soup
pasta cuts.
 1/4 teaspoon salt
 4 ounces dried acini di pepe  or any soup pasta-cook according to package
 2 ounces reduced-fat feta cheese, crumbled

 Thaw shrimp, if frozen. Peel and devein shrimp; cover and chill until ready to use. Lightly coat an unheated 1 1/2-quart slow cooker with cooking spray. In the slow cooker combine tomatoes, zucchini, sweet pepper, wine, and garlic.

 Cover and cook on low-heat setting for 4 hours or high-heat setting for 2 hours. (If no heat setting is available, cook for 3 hours.) Stir in the shrimp. If using low-heat setting, turn to high-heat setting. Cover and cook for 30 minutes more.

 Stir in olives, basil, olive oil, rosemary, and salt. Place cooked pasta in a serving bowl and top with shrimp mixture. Sprinkle feta cheese evenly over all.

Nutrition Facts Per Serving: 302 cal., 8 g total fat (2 g sat. fat), 90 mg chol., 572 mg sodium, 32 g carb. (4 g fiber, 6 g sugars), 20 g pro. Diabetic Exchanges Vegetables (d.e): 2; Starch (d.e): 1.5; Lean Meat (d.e): 2; Fat (d.e): 1

Zucchini and Turkey Lasagna

In this healthy homemade casserole, we cut back on carbs and fat and kept calories to just 219 per serving by substituting zucchini ribbons for lasagna noodles and lean ground turkey for beef.

1/2 recipe Base Turkey Mixture
 1/2 teaspoon crushed red pepper
 1 tablespoon olive oil
 1/2 cup chopped onion (1 medium)
 1/2 cup shredded carrot (1 medium)
 1 tablespoon minced garlic (6 cloves)
 1 teaspoon dried oregano, crushed
 3 tablespoons tomato paste
 1 28 - ounce can crushed tomatoes, undrained
 3/4 cup fat-free cottage cheese
 1 egg white
 1/8 teaspoon ground nutmeg
 1/4 cup shredded part-skim mozzarella cheese (1 ounce)
 2 tablespoons snipped fresh basil
 3 large zucchini
 Nonstick cooking spray
 2 tablespoons shredded part-skim mozzarella cheese

 In a medium bowl, combine Base Turkey Mixture and crushed red pepper; stir with a wooden spoon until well mixed. In a large skillet, heat oil over medium heat. Add turkey mixture; cook until brown, use a wooden spoon to break up turkey as it cooks. Using a slotted spoon, transfer turkey mixture to a large bowl; set aside.

 In the same skillet, cook onion, carrot, garlic, and oregano over medium heat about 5 minutes or until vegetables are softened. Stir in tomato paste; cook 1 minute. Add crushed tomatoes. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Set aside.

 In a blender or small food processor, combine cottage cheese, egg white, and nutmeg. Cover and blend or process until smooth. Stir in the 1/4 cup mozzarella cheese and the basil. Set aside.

 Slice zucchini lengthwise into 1/4-inch-thick slices. Bring a large pot of water to boiling. Add zucchini slices; boil for 2 to 3 minutes or just until softened. Drain well. Pat zucchini slices dry with paper towels.

 Lightly coat a 2-quart square baking dish with cooking spray. Spread 1/2 cup of the tomato mixture in the bottom of the prepared baking dish. Top with a layer of the zucchini slices, overlapping slices slightly. Top with another 1/2 cup of the tomato mixture, one-fourth of the turkey mixture, and 1/4 cup of the cottage cheese mixture. Repeat layers three times. Top with the remaining tomato mixture.

 Cover lasagna with freezer paper and then with foil. Freeze for up to 1 month.

 A day before serving, place frozen lasagna in refrigerator to thaw.

 To serve, preheat oven to 350 degrees F. Uncover thawed lasagna. Bake for 1-1/4 to 1-1/2 hours or until heated through, draining off any excess liquid halfway through baking time. Sprinkle with the 2 tablespoons mozzarella cheese. Bake about 5 minutes more or until cheese is melted. Let stand for 20 minutes before serving.

Base Turkey Mixture

1 pound lean ground turkey
1/2 cup onion (1 medium) finely chopped
1/4 cup red sweet pepper, finely chopped
1/4 cup grated Parmesan cheese (1 ounce)
1/4 cup snipped fresh basil
1 teaspoon dried Italian seasoning, crushed

 In a large bowl, combine ground turkey, onion, sweet pepper, Parmesan cheese, basil, and Italian seasoning, using clean hands to mix well. Divide mixture in half. Use one half in Turkey Meatball Minestrone and the other half in Zucchini and Turkey Lasagna.

Nutrition Facts Per Serving:  219 cal., 8 g total fat (2 g sat. fat), 36 mg chol., 475 mg sodium, 21 g carb. (5 g fiber, 9 g sugars), 17 g pro. Diabetic Exchanges Starch (d.e): 1; Lean Meat (d.e): 2; Vegetables (d.e): 1; Fat (d.e): 0.5

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