6 Guilt-Free Pasta Recipes


Spinach Lasagna

These noodles have oodles of satisfying umami, owing to onions, chicken stock, spinach and Parmesan. Serves 6

2 tbsp olive oil
6 large onions (2 white, 2 red, 2 yellow), halved and thinly sliced
6 cloves garlic, chopped
1 1/2 cups lowfat chicken or vegetable stock, divided
6 scallions, thinly sliced
1 tbsp dried oregano
2 tsp salt (preferably sea salt), plus more to season
1 tsp freshly ground black pepper, plus more to season
9 whole-wheat lasagna noodles
2 packages (9 oz each) frozen spinach
1 tbsp salted butter
1 tbsp all-purpose flour
1 egg 2 cups part-skim ricotta

Grated zest of 1/2 lemon Olive oil cooking spray 1 cup grated Parmesan, divided Heat oven to 375° . In a large saut? pan over medium heat, heat oil. Add onions and garlic; toss to coat. Add 1 cup stock; cover and reduce heat; simmer until onions are soft, 20 minutes. Reserve 1/2 cup liquid. Add scallions, oregano, salt and pepper to onion mixture; increase heat to medium and cook, stirring, until liquid evaporates, 20 minutes. Cook noodles as directed on package; drain and blot dry. Cook spinach as directed on package; drain, squeeze dry, and season with salt and pepper. In a small saucepan over medium heat, melt butter. Add flour; stir until roux is brown, 2 to 3 minutes. Add remaining 1/2 cup stock to reserved liquid; whisk into roux until thick, 5 minutes. In a bowl, beat egg; stir in ricotta and zest. Coat a 9" x 13" pan with cooking spray; spread half of stock-roux mixture on bottom. Line pan with 3 noodles; layer on half of onion and ricotta mixtures, half of spinach and ? cup Parmesan. Repeat layer with 3 noodles, remaining onion and ricotta mixtures and spinach, and ? cup Parmesan. Top with remaining 3 noodles, half of stock-roux mixture and ??? cup grated Parmesan. Cover with foil; bake until light brown, 50 minutes. Reduce heat to 325° ; remove foil and bake 15 minutes more. Let lasagna sit 15 minutes; serve.

THE DISH 482 calories, 20 g fat (8 g saturated), 51 g carbs, 11 g fiber, 28 g protein

Shrimp and Roasted Fennel Ditalini

Shrimp have glutamic acid, the main taste component of umami. And at only 119 calories per 4-ounce serving, the little fellas are quite the low-cal catch. Serves 4

1 lb (16 to 20) extra large shrimp, shells intact, thawed if frozen
1 tsp fennel seeds
1 tsp salt, preferably sea salt, divided
1 fennel bulb, halved and sliced crosswise (chopped fronds for garnish, optional)
4 cloves garlic, chopped
2 tbsp olive oil
1/2 tsp freshly ground black pepper
Grated zest of 1 lemon (1 julienned strip for garnish, optional)
1/2 lb whole-wheat ditalini

Heat oven to 450° . Shell shrimp, but keep tails intact, if desired; reserve shells. In a small pan over medium heat, toast fennel seeds until golden brown, 5 minutes; crush. In a bowl, toss shrimp with fennel seeds. In same pan, bring 1 cup water to a boil with 1/2 tsp salt and reserved shells; reduce heat and simmer, partially covered, 30 minutes. Remove and discard shells; simmer until stock reduces by half, 5 minutes. In a roasting pan, place sliced fennel, garlic, oil, pepper and remaining 1/2 tsp salt; toss. Roast until fennel is tender, 20 minutes. Stir in shrimp, stock and zest; roast until shrimp are just cooked through, 5 minutes. Cook pasta as directed on package until al dente. Drain pasta, reserving 1 cup cooking liquid. Add pasta to roasting pan; roast until pasta is completely cooked, adding reserved liquid a little at a time and stirring to reach desired consistency, 5 to 10 minutes. Serve garnished with julienned zest and fennel fronds, if desired.

THE DISH 363 calories, 9 g fat (1 g saturated), 49 g carbs, 7 g fiber, 25 g protein

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