Whole Wheat Pasta + Over 2 Servings of Veggies, in Marinara

Whole Wheat Pasta + Over 2 Servings of Veggies, in Marinara
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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 241.2
  • Total Fat: 8.8 g
  • Cholesterol: 7.7 mg
  • Sodium: 491.9 mg
  • Total Carbs: 31.5 g
  • Dietary Fiber: 5.7 g
  • Protein: 10.3 g

View full nutritional breakdown of Whole Wheat Pasta + Over 2 Servings of Veggies, in Marinara calories by ingredient
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Introduction

2+ servings of veggies, high fiber, high protein 2+ servings of veggies, high fiber, high protein
Number of Servings: 2

Ingredients

    *Whole Wheat Pasta (I used a spinach Spaghetti) -- 2 oz. dry or 1 cup cooked
    * Zucchini, .75 cup, sliced
    * Cabbage, red, fresh, .75 cup, chopped
    * Garlic, 1 clove
    * Ragu Mushroom Pasta Sauce, 0.5 cup
    * Parmesan Cheese, grated, 2 tbsp
    * Cheese, Mozzarella, Part-Skim, 0.125 cup
    * Fleischmann's Olive Oil Spread, 1 tbsp (Can substitute Olive Oil or Nonstick Spray, but that will change the nutrition calculations)

Directions

The recipe's nutrition facts are calculated as 2 servings. Check your measuring cups against the listed ingredients and decide if you need both servings, or only one. If you choose to eat both servings, you are eating approximately 4 full servings of vegetables at once!

1. Begin water to boil

2. Wash and chop veggies -- chop fairly thin, and if you are in one of those thick "spine" sections of the cabbage, be sure to slice that thinner, otherwise the thin parts of the leaves will start to toast while that part is still undercooked.

3. When water is ready, add pasta. I lower the heat a little to prevent boil-over. Stir occasionally, and keep an eye on the clock -- your pasta might be ready before the vegetables.

3. Put oil, spray, or spread into sautee pan (on low-medium heat), and add zucchini. If your cabbage has both very thick places and very thin ones, add ONLY the thick ones. Stir, flip, etc. occasionally. If you like your garlic brown and crispy, add it now. If you like it soft, wait.

4. The zucchini should soften and turn somewhat clearer where it was white before. The cabbage should darken and shrink a little bit. Once you see these changes begin, you can add any extremely thin parts from the cabbage, and the garlic (if you prefer soft garlic as mentioned earlier).

5. Along with step 4, you can add marinara sauce to the vegetable pan now, or you can microwave it in a covered dish, if you you intend to blot excess oil off of the vegetables. If your pasta is not yet ready, adding the sauce to the vegetable pan and/ removing it from heat will help prevent overcooking. There should be enough heat left in the pan to heat the sauce and prevent the mixture from getting too cold.

6. At the cooking time recommended by the package use a utensil to lift out a few pieces of pasta and test it. Whenever you feel it is ready, strain and rinse. Hopefully your veggies will finish around the same time.

7. Place the finished pasta into your serving bowl(s), add cheeses, marinara sauce, and vegetables. You are finished.


Notes:
Even in a nonstick pan, the veggies seem to stick and brown or wilt if you try to sautee them in a dry pan. I chose an Olive-Oil spread instead of regular Olive Oil because it is lower in fat and calories. You could also blot excess oil off after cooking the veggies, but this is harder to track.
Most whole wheat pastas cook a little more slowly than regular pasta. Check the package for cooking times.
Some people hate pre-made sauces, but it is much faster using them. Obviously you can substitute as you wish. I choose Ragu because all their sauces are labeled "more than 1 serving of veggies in every 1/2 cup!" which I like. Other sauces probably have the same vegetable content without the label, but I am not sure.
Obviously creative substitutions are up to you! My favorite vegetables for this type of creation are Zucchini, Yellow Squash, Red Cabbage (which keeps FOREVER in the fridge), Spinach and Kale. Tofu, meat, or imitation meat "crumbles" are all also nice additions.

Number of Servings: 2

Recipe submitted by SparkPeople user GOPANDAGO.

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  • thanks - 10/21/17

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