Viewing entries tagged
pasta

Broccoli Salad

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Broccoli Salad

1 VEGGIE AND 1 CARB PER SERVING

Ingredients:

  • 1 cup raw baby broccoli florets (stems removed)

  • ¼ cup cherry or grape tomatoes, sliced

  • ¼ cup onion, sliced

  • fat free creamy ranch or parmesan salad dressing (less then 30 cal. per serving)

  • black pepper (to taste)

  • ½ cup cooked bowtie pasta

Instructions:

  1. Place all ingredients together in a lidded bowl

  2. Close the lid and shake to disperse dressing

  3. Eat It!!!

Ω Note: To make this a complete lunch, add your choice of dairy! You may also serve the bow-tie pasta on the side with 1¼ oz fat-free shredded cheese melted over the top.

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Tomato Alfredo Sauce with Artichokes

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Tomato Alfredo Sauce with Artichokes

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • ¼ cup canned artichoke hearts in water, chopped

  • ¼ cup tomatoes, chopped

  • ¼ cup onion, chopped

  • ½ cup mushrooms, sliced

  • 1½ tbsp fresh basil, chopped

  • 1½ tbsp skim milk

  • 1¼ tsp unbleached all-purpose flour

  • ½ cup whole wheat pasta, cooked

Instructions:

  1. Heat a non-stick skillet over MED-HI heat.

  2. Put the mushrooms into the skillet and sauté until they are lightly brown.

  3. Add in the artichokes and 1/3 cup of the juice they came in. Heat to simmering.

  4. Mix together the flour and milk. Stir mixture into the artichoke juice until it reaches the desired consistency.

  5. Add in the onions, tomatoes & basil.

  6. Cook for a short time, leaving the vegetables firm.

  7. Place the cooked pasta on a plate or in a bowl.

  8. Top the pasta with the sauce.

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