Low Fat Whole Grain Pasta

Whole Grain Pastas
Whole grain pasta is another fast and simple way to keep your meals interesting. All you do is add some sauce, vegetables and pesto, and you have a delicious hot meal. There are so many varieties that you can experiment endlessly with the kinds of dishes you prepare. While spaghetti-type pasta is excellent, you might also try a small noodle such as vermicelli, or other common pastas such as macaroni, tortellini, corkscrew pasta – the list is endless. You can also present your dishes in colorful variety, by using green spinach pasta and orange-colored pasta, reddish pastas colored by beet juice, and so forth. Check your health food store for some possibilities.
Whole wheat pasta tastes excellent, and is also healthy. So is most Oriental pasta – for instance, buckwheat noodles. By using a variety of different pastas, you can make your dishes interesting in appearance and texture and keep your meals interesting.
Another type of pasta that is gaining popularity is couscous, which is excellent as a quick hot cereal, a dressed-up entree, or in a cold salad. Try some of the recipes you’ll find on the side of the box, but remember to cut out at least most of the fat if it calls even for olive oil. Most dishes adapt well to a no-oil variation.
Couscous is a Mediterranean grain dish that most people think is a whole grain. Actually, it is a processed grain, as is pasta. Both are moderate on the EMI. But they’re acceptable as entrees, and will enhance your Eat More, Weigh Less™ Diet so long as you remember to balance your diet with foods that are high on the EMI.

A word of caution. Most pastas are made from refined white flours, so I recommend that you use them moderately, depending on your health, because, ideally, the best grain to use is one that is not ground into flour in the first place. (See page 57, regarding grains.)
Most whole grain pastas have their own instructions for preparation on the package. One simple technique is to boil the water in a pot, place the pasta in the boiling water, turn off the heat and cover pot. About 10 to 15 minutes later, depending on the thickness of the pasta, it’s ready. For Asian noodles, see special instructions on the package, and also check out the Eat More, Weigh LessÔ Tip 26, Asian Soup Noodles, page 142.

Tomato Vermicelli
1 tsp. Olive oil
3 cloves Garlic, medium-size, peeled, and minced
1 med. Onion, chopped
1 can Tomatoes (28 oz.), peeled, diced, undrained
1 can Mushroom stems and pieces (4 oz.)
1-1/3 C Vegetable broth, or water
1/3 C Dry red wine
1 tsp. Maple syrup or honey
¼ tsp. Cayenne pepper
½ C Fresh basil (1 tsp. dried)
½ C Fresh oregano (½ tsp. dried)
6 oz. Vermicelli pasta, broken in halves
Black pepper, freshly ground, to taste
dash Sea salt

Sauté garlic and onion in olive oil, in large skillet. Add tomatoes, mushrooms, broth, wine, honey, cayenne, basil, and oregano. Bring to a boil and add the pasta. Cover and cook about 8 to 10 minutes, stirring often, until the pasta has softened. Add salt and black pepper to taste. Makes 3 portions. (3 portions = 294.8 calories, 3.5 grams fat, 17% protein, 73% carbohydrates, 10% fat)

Vegetarian Ravioli
1 bunch Fresh spinach, chopped
1 box Fresh mushrooms, diced ¼”
1 med. Onion, chopped
3 cloves Garlic, minced
1 block Firm tofu, diced into ¼” cubes
2 pkg. Mun doo wrappers (20+)

Sauté garlic and onions in ¼ cup water until transparent. Add mushrooms, cook approximately 3 minutes, then add spinach and continue cooking on high for 5 minutes. Add tofu and cook 3 minutes on low. Set aside and cool.
To make raviolis, spoon tablespoonful of filling into mon doo wrapper. Moisten edge with water or liquid from filling and cover with another wrapper and press hard on edges to seal. Cook raviolis in large pot of boiling water for 3 minutes. Drain and serve with marinara sauce. Makes 8 portions. (4 portions = 135.0 calories, 1.4 grams fat, 22% protein, 68% carbohydrates, 9% fat)

Marinara Sauce
1 round Onion, chopped
5 cloves Garlic, crushed
2 cans Tomatoes (24 oz.), chopped
½ C Water
pinch Salt or to taste
dash White pepper
3 Fresh basil leaves or 1 tsp. dried
½ C Cilantro, chopped

Water-sauté garlic. Add onions and cook until transparent. Add tomatoes, cilantro, basil, salt, and pepper. Add ½ can water and simmer 30 to 60 minutes. Makes 12 portions. (1 portion = 19.2 calories, 0.2 grams fat, 16% protein, 76% carbohydrates, 8% fat)

Pasta With Eggplant Sauce
This is a great main dish for any gathering. Leftover sauce can be used over brown rice for lunch the next day.
½ tsp. Olive oil
1½ lb. Eggplant, unpeeled and in ½” chunks
1 large Red onion, chopped
3 large Garlic cloves, minced
1 C Mushrooms, coarsely chopped
1 C Green peppers, coarsely chopped
2-3 cans Plum tomatoes (1 lb.)
2 tsp. Dry basil
1 tsp. Dry oregano
1 tsp. Sugar
2/3 C Cilantro
Salt, to taste
Pepper, to taste
1 lb. Pasta

Heat oil, add eggplant, onions, and sauté over medium heat until soft and lightly browned, stirring frequently. Add garlic, mushrooms, and bell pepper, and continue to sauté. Add tomatoes, basil, oregano, and sugar. Cook covered for 10 minutes. Add cilantro. Season with salt and pepper. Cover and simmer 15 to 20 minutes.
Cook pasta. Pour hot pasta sauce over pasta and serve. Makes 6 to 8 portions. (1 portion = 265.5 calories, 2.0 grams fat, 19% protein, 75% carbohydrates, 7% fat)

Pasta with Roasted Vegetables
12 Plum tomatoes, quartered lengthwise
1 lb. Asparagus, trimmed
1 Zucchini, quartered
2 Yellow crooked-neck squash, quartered
1 head Broccoli, cut in bite-size pieces
2 Long eggplant or 1 round eggplant, peeled
1 basket Mushrooms, cut in halves
1 small Garlic head
2 tsp. Fresh lemon juice
1 Tbsp. Fresh basil
1 Tbsp. Fresh cilantro
Salt to taste
Pepper to taste
1 lb. Pasta of choice

Seat oven rack in lower third of oven. Preheat oven to 450o F.
Cut asparagus, zucchini, yellow crooked-neck squash and eggplant in 2” lengths.
In large roasting pan, toss vegetables with olive oil and garlic. Roast 20 minutes until vegetables are tender.
In large pot of boiling water, cook pasta until tender but firm, about 8 minutes. Drain and transfer to roasting pan and toss gently to combine with vegetables. Serve immediately. Makes 8 to 10 portions. (1 portion = 233.7 calories, 2.1 grams fat, 18% protein, 74% carbohydrates, 8% fat)

Bow Tie Pasta With Miso Sauce
1 lb. Bow tie (Farfalle) pasta, cooked and drained
1 Red bell pepper, julienned
1 Green bell pepper, julienned
1 small Red onion, diced
1 sm. Head Broccoli, cut in florets and blanched
1 small Zucchini, diced and blanched
2 Tbsp. Olive oil
4 Green onions, sliced
2 cloves Garlic, minced
¼ C Light miso
1-1½ C Veggie broth, warm
¼ C Parsley, chopped
¼ tsp. Pepper flakes (or more to taste)

Put cooked pasta in a large mixing bowl. Add bell peppers, onion, broccoli, and zucchini. In a medium skillet over medium heat, sauté green onions and garlic in oil for 1 to 2 minutes. Add miso, stir. Stir in veggie broth. Add parsley and pepper flakes. Pour over pasta and toss. Makes 12 to 14 portions. (1 portion = 93.2 calories, 2.9 grams fat, 15% protein, 58% carbohydrates, 27% fat)


© shintani, the Eat More, Weigh Less® Cookbook. For more info, go to www.webhealthforyou.com.