Healthy Pasta Recipes
Pasta is an excellent option to solve a meal quickly, and dry pasta is always welcome if we have to store it for a long time. Therefore, we leave healthy pasta recipes that you can prepare at home. To achieve a healthy recipe, it is essential to choose the correct option. The most recommended pasta is wholemeal or legume pasta that concentrates more fiber and protein, and therefore, is more satisfying. Pasta is one of the favorite foods of children, of that there is no doubt. With vegetables, on the other hand, the same does not usually happen. How about mixing both and adding melted cheese to make the dish much more palatable? With these easy pasta recipes, healthy and full of nutrients, you will help them learn to appreciate its flavor.
Healthy Pasta Recipes with fish or seafood
A different and very delicious way to add fish to the diet is to combine them with pasta, which due to its neutral flavor, can combine very well with seafood and even attenuate its flavor if it is what we like the least.
Pasta, broccoli, and tuna salad: a straightforward and quick preparation to use frozen broccoli and natural tuna. Ideal for adding protein and fiber to classic pasta.
Shrimp pasta: a dish to solve the meal in minutes and that offers good fats, quality proteins, and complex carbohydrates rich in resistant starch due to pasta al dente.
Pasta with tuna fish in spicy tomato sauce: a very delicious and satisfying preparation that can also raise our metabolism due to the hot spices and the many proteins. In addition, it offers a large share of healthy fats.
Pasta salad with avocado and salmon cream: to add a good proportion of healthy fats, omega 3 stands out; we can go to this dish that can be eaten cold or warm.
Pappardelle with seafood and tomatoes: a delicious, elegant, and satisfying recipe. In addition, rich in iron and quality proteins.
Spaghetti with prawns, chili, and pak choi: to take advantage of all the virtues of pak choi, we can use this simple, colorful, nutritious and satisfying recipe.
Pasta with roasted vegetables and feta cheese: a very autumnal option, with good fats, a lot of fiber and calcium, and quality proteins.
Macaroni from the garden
You can use any short pasta for this recipe, but the vegetable sauce sticks wonderfully to the ribbed macaroni and takes on the flavor of the seasoning better.
Ingredients
- 300 g of ribbed macaroni
- 150 g baby spinach
- One small red bell pepper
- One onion
- One clove garlic
- One glass of evaporated milk
- One glass of vegetable or chicken broth
- Olive oil
- Salt
- Pepper
- Grated cheese
Preparation
- Make a sauce with the chopped onion, garlic, and red pepper in a pan with a bit of oil.
- Cook the macaroni in salted water for the time indicated on the package to be al dente. Drain them, reserving a glass of the cooking water.
- Add the spinach to the frying pan of the vegetables, sauté them for three minutes, and season with salt and pepper. Pour in the evaporated milk, the broth, and the cooking water of the reserved pasta.
- Cook for about five minutes and add the macaroni. Continue cooking for a minute, stirring, and serve immediately, sprinkled with grated cheese.
Spaghetti with roasted tomatoes
Roasted tomatoes give this dish a great flavor. And since you start making them, you can grill more quantity and reserve them for another recipe, or as an accompaniment to an omelet or some grilled chicken fillets, for example.
Ingredients
- 300 g of spaghetti
- 300 g cherry tomatoes
- One clove garlic
- oregano
- chopped parsley
- One red bell pepper
- Olive oil
- Salt
- Pepper
Preparation
- Preheat the oven to 220 ° C and place the washed tomatoes on the tray lined with greaseproof paper. Season with salt, pepper, oregano, and minced garlic. Drizzle with olive oil and bake for about ten minutes.
- Bring plenty of water to a boil, add salt and the pasta. Cook until al dente and drain, reserving half a cup of the cooking water.
- Heat a little oil in a saucepan and add the clean and diced bell pepper and the roasted tomatoes with all the juice they have released.
- Pour in the cooking water of the pasta that you had reserved and continue cooking for 5 minutes. Adjust the salt and add the spaghetti and parsley. When they have warmed up, serve them.
Pasta with cauliflower gratin
The same is made with oil to make the dish healthier. But you can use butter if you prefer. And the cauliflower is cooked just enough so that it better conserves its nutrients. If you want to ‘camouflage’ it so that children do not notice it, crush it and mix it.
Ingredients
- 300 g of short pasta (small macaroni, elbows …)
- 1/2 cauliflower
- 50 g of flour
- ½ l of milk
- Nutmeg
- Chopped parsley
- Four tablespoons of breadcrumbs
- 40 g of grated Parmesan cheese
- 40 g of grated mozzarella
- Olive oil
- Salt
- Pepper
Preparation
- Wash the cauliflower, separate it into small twigs and cook it in salted water for about five minutes; It should be tender but al dente. Channel and hold ½ cup of the cooking water.
- Cook the pasta in plenty of salted water for the time indicated on the package. Meanwhile, heat four tablespoons of oil in a saucepan, add the flour, and cook until lightly browned, stirring.
- Pour the milk little by little and mix with rods. Also, add the reserved cauliflower broth, salt, pepper, and nutmeg, and keep stirring until you get a light bechamel.
- Drain the pasta, transfer it to a baking dish and add the cauliflower. Bathe with the bechamel and stir.
- Mix the breadcrumbs with the two types of cheese and a little parsley in a bowl. Sprinkle over the pasta and bake for about five minutes until the surface is lightly browned.
Spirals with vegetables
Vegetables should be cooked just long enough to maintain their nutritional properties as much as possible. In addition, its flavor is better appreciated this way.
Ingredients
- 300 g pasta spirals
- 150 g frozen peas
- 1/2 bunch of green asparagus
- 150 g green beans
- One clove garlic
- 50 g of peeled pine nuts or almonds
- 100 ml of cream for cooking
- Chopped parsley
- The zest of ½ lemon
- Parmesan
- Olive oil
- Salt
Preparation
- Clean the beans and asparagus, cut them into small pieces, and cook them in salted water, together with the peas, for 5 minutes.
- Boil the pasta in a saucepan with salted water, follow the package’s directions, and drain it.
- Saute the minced garlic in a frying pan with oil until it begins to take color. Add the pine nuts or almonds first, brown them lightly, then add the drained vegetables and lemon zest.
- Saute for a minute, pour in the cream, and cook over low heat for two minutes, stirring.
- Add the pasta spirals, stir until flavors blend, and serve with the Parmesan cheese on the side.
Macaroni with pesto
A nutritious and very balanced option based on pasta, prawns, and broccoli, which does not have to be very heavy if the sauce is lightened with light cheese.
Pesto macaroni recipe.
INGREDIENTS:
- 240 g macaroni
- 12 walnuts
- 400 g of prawns
- One garlic
- Basil
- One small broccoli
- Two tablespoons grated light cheese
- One dash of dry white vermouth
- Olive oil
- Salt
- Pepper
One of the reasons why a pasta dish can make you fat is not the pasta itself but the sauce that accompanies it, which can be as much or more caloric. In this sense, pesto sauce can be one of those caloric bombs unless you prepare it as in this recipe that we propose. The secret to lightening it is to substitute the classic Parmesan cheese for light cheese and the pine nuts for walnuts. And of course, don’t go overboard with the amount of pasta—about 60 g per person.
So you have a much lighter dish while still being very nutritious at the same time thanks to the pasta and prawns. And therefore, a perfect option if you are looking for a balanced healthy pasta recipe that serves as a single dish with all the necessary nutrients: carbohydrates, proteins, and fiber, along with the vitamins and minerals that its ingredients contain.
HOW TO DO IT STEP BY STEP
- Cook the broccoli. Wash it, separate it into twigs and remove the trunk. Cook it in salty water for about 10 minutes and drain it.
- Prepare the pesto. Wash the basil. Peel the garlic and walnuts. Finely chop the three and arrange them in the blender glass. Add four tablespoons of oil and cheese, season with salt and pepper, and blend until obtaining a fine and homogeneous sauce.
- Sauté the prawns. Remove the peel, salt, and pepper them and sauté them for about 3 minutes in a pan with two tablespoons of hot oil. Then, pour in the vermouth and continue cooking for 2 minutes until the alcohol evaporates completely. Finally, remove them from the heat.
- Cook pasta. Place the macaroni in plenty of boiling water and cook for the time indicated on the package. Drain and mix with broccoli and shrimp.
- Plate and serve. To finish the dish, add the pesto that you made previously, stir and serve immediately.
Macaroni with prawns
If you are looking for a complete, balanced, and rich recipe that serves as a single dish and does not have much difficulty, try our macaroni with prawns
INGREDIENTS:
- 240 g macaroni
- 300 g of peeled shrimp tails
- One fresh chili
- Three garlic
- Two limes
- Basil
- Olive oil
- Salt
Why give up a plate of macaroni now and then? If you do not go overboard with the amounts of pasta and accompany it with low-calorie foods, such as shrimp tails, you have a very complete, balanced, and delicious recipe that serves as a single dish not have to make you fat.
HOW TO PREPARE IT STEP BY STEP
- Cook the Pasta. Boil it in plenty of hot water and, when it is al dente, drain it.
- Wash and reserve. Wash and dry the shrimp tails. Wash the basil, save some leaves from decorating and chopping the others. Clean the chili and cut it into thin slices. Peel and mince the garlic. And wash the limes.
- Sauté and fry. Cut the limes into quarters and sauté them in 4 tablespoons of oil for a couple of minutes. Add the chili, garlic, and basil and sauté, stirring for 1 minute. Add the prawns and sauté them for a couple of minutes.
- Remove and plate. Remove from the heat, extract the lime quarters and drain a little of their juice on the whole; rectifying with salt if necessary. Mix this preparation with the pasta and serve the plate decorated with the basil leaves you reserved in step 2.
EATING PASTA AND LOSING WEIGHT IS POSSIBLE
Although pasta is indeed very caloric, we do not have to give it up if we take certain precautions. Do not exceed 70 g per person. Eat it at noon to allow time to burn off your calories. Opt for wholemeal pasta that is more satiating and facilitates intestinal transit. And, above all, be careful with the sauces since they can be as much or more caloric than the pasta itself. Add flavor, add spices or garlic, or combine the dish with mushrooms, vegetables, or lean proteins.
DID YOU KNOW THAT CHILI IS A FAT BURNER?
You are right. The chili gives flavor to the pasta and, at the same time, helps you lose weight because it contains capsaicin, a substance that raises body temperature, increases metabolism, and transforms white fat into brown. Discover more spices that will help you burn fat. Healthy pasta is essential for us. So we eat a lot of time.
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