Pasta Salad

Pasta Salad

Ingredients 

16 oz whole wheat fusili cooked as indicated on package and cooled down to room temp

6 med tomatoes diced 

1 cup mozzerella cheese 

1/2 cup parmesan cheese

1/2 cup fresh basil chopped

3 cloves of garlic minced

1/4 cup of olive oil

salt and pepper to taste

red pepper flakes (optional)

Directions

In a large bowl combine all the ingredients listed above.  Serve cold or at room temperature. Enjoy :) 

Nutritional Information
Serving: 8
Calories: 340
Fat: 12.8 g
Carbohydrates: 47 g
Fiber: 6.2 g
Sugar: 3.6 g
Protein: 13 g

Homemade Whole Wheat Pasta with Meatballs and Vegetables

Homemade Whole Wheat Pasta with Meatballs and Vegetables

Ingredients

For Pasta 

(If you do not have a pasta maker feel free to substitute with your favorite store bought whole wheat pasta)

3 1/2 cups Whole Wheat Flour

4 Large Eggs

1/2 tsp salt

3 tbsp water

For Meatballs

Ground meat (pork, beef, or turkey whichever you prefer)

1 tbsp Lawry's season salt

1 tsp garlic powder (can replace with fresh garlic)

1 tsp black pepper

1 tsp cayenne pepper

1 tsp paprika

1 tsp basil

1 tsp oregano 

1 egg

1/4 cup panko bread crumbs

For Sauce

1 tbsp olive oil

1 zucchini chopped

10 stalks of asparagus chopped

1 onion chopped

1 bell pepper chopped

1 bundle of fresh basil leaves 

6 gloves of garlic chopped

24 oz jar of your favorite homemade or store bought pasta sauce

1 tsp black pepper

1 tsp salt

1 tsp cayenne pepper

1 tsp paprika

1 tsp oregano 

Directions

1. Preheat oven to 375
2. Pasta dough--Combine all ingredients (whole wheat flour, eggs, salt, and water) in a stand mixer bowl with a flat beater. Turn to speed 2 and mix for 30 seconds. Exchange for dough hook and knead for 2 minutes at speed 2.  Remove from bowl and hand knead for 2 minutes.  Use this dough in your favorite pasta maker tool.   
3. Meatballs--In a bowl combine ground meat, spices, egg, and panko.  Mix until well incorporated.  Form golf ball size balls and place on greased cookie sheet or silicone mat.  Place in the oven and cook for 15 minutes or until thoroughly cooked. 
4. Sauce--In a large skillet heat olive oil over medium heat.  Add zucchini, asparagus, onions, bell peppers and garlic.  Cook unit tender (approximately 7 minutes).  Reduce to low heat and add the pasta sauce and stir until vegetables are covered.  Add in remaining seasonings and basil.  Cook over low heat for 20 minutes.  
5. While sauce is cooking prepare pasta as directed on the package.  For the homemade pasta listed above boil 8 cups of water. Once water is boiling add pasta and cook for 3-5 minutes or until al dente.
6. Combine cooked pasta with sauce and meatballs.  Top with red peppers and parmesan cheese if desired.  ENJOY! 

Guilt Free Mac & Cheese

Guilt Free Mac & Cheese

Ingredients

4 cups whole wheat elbow pasta

1 1/2 cup reduced fat cheddar cheese 

1 1/2 cup parmesan cheese

1/2 cup skim milk

2 eggs whites

1/2 cup plain greek yogurt

1 tbsp dijon mustard

1 tbsp hot sauce

1 tsp salt

1 tsp black pepper

1 tsp cayenne pepper

1 tsp paprika

1 tsp red pepper flakes

1 cup cauliflower (finely chopped)

16 oz frozen peas

1 onion (finely chopped)

6 garlic cloves (finely chopped)

1/4 cup seasoned bread crumbs 

1 tbsp olive oil

Directions 

1. Preheat oven to 350 F. Spray casserole dish with nonstick spray
2. Cook pasta and drain.  In a bowl combine pasta and cheese while pasta is still hot
3. In a separate bowl combine milk, eggs, greek yogurt, mustard, hot sauce, salt, pepper, cayenne, paprika, and red pepper flakes.  Pour over the pasta cheese mixture.  
4. Stir in the cauliflower, peas, onion, and garlic.  Pour into the casserole dish.
5. In a sperate bowl combine bread crumbs and olive oil.  Sprinkle mixture over the macaroni.  
6. Bake until the filling is hot and the topping is golden.  Approximately 40 mins

Nutritional Facts

Servings: 10

Calories: 317

Fat: 10g

Carbohydrates: 38.5g

Fiber: 6.3g

Sugar: 5.3g

Protein: 18.5g 

Additional Ideas

*Add turkey, chicken or low fat sausages and make this a main course

*Add any of your favorite veggies, the more veggies the better