5 creamy pasta that you have ready in less than 30 minutes | The State
Whole wheat pasta gives you fiber and energy.
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Engin_Akyurt / Pixabay
Pasta can be part of your healthy diet. The key is not to overdo it and consume it in moderation. It is a good source of energy and can also provide you with fiber if it is made from whole grains.
Healthy carbohydrates from whole grains provide the body with glucose, which is converted into energy that is used to support body functions and physical activity, according to the Harvard Nutrition Source. Adding a little pasta to your plate can curb your desire for food for a long time.
Pasta is a very versatile food. Here are five quick ways to make healthy, creamy pasta in less than half an hour.
1. Alfredo Pasta
Ingredients
- 200g whole wheat fettuccine
- 1 tablespoon butter
- 1 clove garlic, minced
- ¾ cup fat-free plain Greek yogurt
- 3/4 cup grated Parmesan cheese
- 1 tablespoon minced fresh parsley
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- ⅛ teaspoon ground nutmeg
Preparation
- Cook the pasta in a pot of boiling water according to the directions on the package. Drain and reserve 1/2 cup of the cooking water.
- Melt the butter over medium heat, add the garlic, cook for a minute, add the reserved pasta water and remove from the heat.
- Whisk together the yogurt, 1/2 cup of Parmesan, parsley, salt, pepper and nutmeg: add the pasta, stir and serve with a sprinkled cheese.
2. Pasta with avocado sauce
Recipe
- 1 pound whole wheat pasta
- 2 avocados
- 1 lemon and 1 lime squeezed
- 2 cloves of garlic
- A bunch of basil
- A handful of cherry tomatoes
- Salt and pepper to taste
Preparation
- Cook the pasta according to the instructions on the package.
- Process avocados, citrus juice, garlic, fresh basil, salt, and pepper until smooth.
- Combine the avocado sauce with the pasta.
- When serving, add a little fresh basil and don’t forget the cherry tomatoes.
3. Pasta with broccoli
Ingredients
- 200 whole wheat fusilli pasta
- 2 tablespoons of extra virgin olive oil
- ½ cup onion cut in half and sliced
- 2 cups of broccoli, chopped
- ½ teaspoon of salt
- ¼ teaspoon crushed red pepper
- ½ cup mascarpone cheese
- ¼ cup low-fat plain Greek yogurt
- 1 teaspoon garlic powder
- Grated Parmesan cheese (optional)
Preparation
- Cook the pasta according to the instructions on the package and reserve 1/2 cup of the cooking water and drain.
- Heat a skillet with oil over medium-high heat and cook the onion for one minute. Add the broccoli, salt, and crushed red pepper; stir and cook until vegetables are soft (3 to 5 min)
- Beat the cheese with the yogurt, garlic and reserved pasta water.
- Add the pasta to the vegetables, stir and add the creamy mixture. Serve and sprinkle with
- Whisk together the mascarpone, yogurt, garlic powder, and reserved pasta water in a Parmesan cheese bowl.
4. Pasta with chicken
- 200 g whole wheat penne or feather pasta
- 2 tablespoons olive oil
- 3 tablespoons minced garlic
- 1 pound skinless, boneless chicken breasts, cubed
- 8 ounces fresh mushrooms, sliced
- 1 can (10.5 ounces) fat-free cream of mushroom soup
- 1 pinch of garlic salt
Preparation
- Cook the pasta according to the instructions. Reserve 1/2 cup of the cooking water.
- Cook and stir the olive oil and garlic in a large skillet over high heat until golden brown.
- Add the chicken and mushrooms, stir, and cook 6 to 8 minutes, until the center of the chicken is no longer pink.
- Add the cream of mushrooms; add water by the spoonfuls to create a light and creamy sauce.
- Reduce the heat to medium low and stir the pasta into the chicken and sauce. Add garlic salt and red pepper to taste. Remove from heat and serve.
5. Pasta with spinach
Ingredients
- 200 g whole wheat rotini or fusilli
- 5 ounces baby spinach
- 4 ounces chunky low-fat cream cheese
- ¾ cup of skim milk
- ½ cup grated Parmesan cheese
- 2 teaspoons garlic powder
- ¼ teaspoon ground pepper
- 1 can artichoke hearts, rinsed and chopped
Preparation
- Cook pasta according to package directions.
- Place the spinach in a large saucepan over medium heat and add a tablespoon of water or cook, stirring, until tender, about 2 minutes.
- Add the cream cheese and milk to a skillet and stir until the cheese melts. Add the Parmesan, garlic powder and pepper; cook until it is a thick sauce.
- Drain as much liquid as possible from the spinach. Add the drained spinach to the sauce, artichokes, and pasta. Cook for a few minutes and the pasta is ready.
Are you afraid of carbohydrates when you want to lose weight?
Low-carb diets don’t help you lose weight in the long run. “Evidence suggests that low-carb diets, like many other restrictive diet plans, are generally effective in the first six months for weight loss, but the benefits dissipate in the long term due to difficulties with compliance,” Harvard publishes Health.
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