Healthy Recipes to Keep You Fit and Fabulous

Posts tagged ‘spaghetti’

Turkey Sausage Meat Sauce Over Angel Hair

If you can’t tell, I’m kind of obsessed with Italian food.  I love the richness that every dish has, but I DON’T love what it does to my dress size!  I can’t give up all of my favorite foods for the sake of being a skinny bitch.  Therefore, this is yet another one of my Italian favorites that I have adapted to be healthier.

Turkey Sausage Bolognese


Servings: 4

Ingredients:

4 Turkey Sausages, remove meat from casing

1/2 onion, chopped

8oz. white mushrooms, sliced

3 cloves garlic, chopped

1 28 oz. can Tomato Puree

1 28 oz. can Crushed Tomatoes

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon salt and pepper

1/2 teaspoon garlic powder

1/2 medium carrot, diced

1 celery stalk, diced

1 tablespoon Extra Virgin Olive Oil

1/4 cup parmesan cheese, shredded

Directions:

In a large pot, heat 1 tablespoon EVOO over medium heat.  Add the turkey sausage and cook until no longer pink.  Remove from pot, and drain the fat.

Add the onion, carrot and celery.  Cook until translucent and slightly tender, about 4 minutes.  Season with some salt and pepper.  Add the garlic and cook for 1 minute.

Add the mushrooms and cook until browned.

Add the sausage back to the pot.  Pour in the tomato puree, followed by the crushed tomatoes.  Season with salt, pepper, garlic powder, basil and oregano.  Simmer for 20-30 minutes.  Sprinkle with parmesan cheese and serve over whole wheat pasta of your choice.

Whole Wheat Spaghetti with Scallops, Eggplant and Cherry Tomatoes

This meal has become my go-to dinner recently.  It is healthy and flavorful, and the scallops bring it to the next level.  You can adapt this recipe to meet your personal tastes, too! Don’t like cherry tomatoes or eggplant? Throw in your favorite veggie.  It will still be awesome!

Whole Wheat Spaghetti with Scallops, Eggplant and Cherry Tomatoes

in a White Wine Garlic Sauce

Servings: 4

Ingredients:

1 box Whole Wheat Spaghetti

3/4 pound bay scallops (the small ones)

2 cloves garlic, chopped

8 oz. cherry tomatoes, sliced in half

1/4 cup parmesan cheese, shredded

1 small eggplant, peeled and chopped into cubes

1/2 cup dry white wine

1 tablespoon Smart Balance Spread

3 tablespoons Extra Virgin Olive Oil

1/2 medium onion, chopped

1/2 teaspoon salt and black pepper

1/4 teaspoon red pepper flakes

1/2 teaspoon garlic powder

1 tablespoon salt for the pasta water

Directions:

Bring a large pot of water to a boil, season with 1 tablespoon salt.  Add pasta and cook according to package directions. Drain and set aside.  Season the scallops with some of the salt, pepper and garlic powder.  Heat a large skillet over medium-high heat, and add the EVOO to the pan.  When the pan is hot, add the scallops to the pan and sear on each side (about 1 1/2 on each side).  When the scallops have a brown caramelization, remove them from the pan and set aside.

Heat another tablespoon of EVOO, and lower the heat to medium.  Add the onion and cook for 2 minutes, until translucent.  Add the garlic and cook for one minute.

Add the eggplant and cook for about 3 minutes.  Add the cherry tomatoes and cook for an additional 4 to 5 minutes, until the eggplant is tender and tomatoes are slightly softened.  Season with the rest of the salt, pepper, garlic powder and red pepper flakes.

Add the white wine to the pan and use your spatula to scrape up the brown bits on the bottom of the pan.  Add the Smart Balance. Remove from heat.

Immediately add the hot pasta to the skillet and mix everything together.  Sprinkle with the parmesan cheese and serve.

My Favorite Meal: Eggplant Parmesan

My favorite meal of all time is definitely eggplant parmesan.  No matter what Italian restaurant I go to, I can’t seem to steer myself away from ordering it!  However, frying up a vegetable doesn’t exactly count in the healthy eating department.  I still love the taste of eggplant even when it isn’t fried, so I decided to invent a healthy version of my favorite meal.

Healthy Eggplant Parmesan

Servings: 4

Ingredients:

2 large eggplants, peeled and sliced into rounds

2 cups of your favorite healthy tomato sauce (meaning no added sugar or cheese),

OR use my Simple, Cheap Tomato Sauce recipe (see previous post)

1/3 cup grated Parmesan cheese

2/3 cup Fat-Free Shredded Mozzarella cheese

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

You will need a 9X9 baking dish

Directions:

Preheat oven to 375 degrees. If using my Simple, Cheap Tomato Sauce recipe, make this ahead of time and set aside.  After peeling and slicing the eggplant into rounds, pre-heat an indoor grill (or use your outdoor grill).  Spray each slice with Pam or non-stick spray.  Sprinkle the slices with salt, pepper, oregano, basil and garlic powder. Grill the rounds in batches (not overlapping), about 1 1/2 minutes on each side, until tender.  Remove from grill.

In a baking dish, pour about 1/4 cup of the tomato sauce in the bottom of the pan and spread around evenly.  Working in layers, place as many eggplant rounds in the bottom of the pan as you can without overlapping them.  Top with another 1/4 cup of sauce, sprinkle with some of the Parmesan cheese, and then a sprinkle of Mozzarella cheese.  Repeat this process in layers until you have used up all your ingredients (should make about 3 layers).

Bake for 15-20 minutes, until cheese is melted and bubbly.  Serve over whole-wheat pasta and a sauteed vegetable on the side.

 

How TO: Make a Simple, Cheap Tomato Sauce

I think many people assume that you have to be an Italian grandmother to make an amazing tomato sauce.  I’m here to tell you that’s not true!  I have several recipes for different pasta sauces, including basic marinara, bolognese, and even a vegetable bolognese (all to be posted in the future!) However, since I know that many college-age kids (and adults, too) don’t always have a wealth of ingredients hanging around in their pantries or fridges, I want to show you how to take a 79-cent can of plain Tomato Sauce and turn it into a flavorful sauce to be used on any kind of pasta or Italian dish of your choice.  This can be used just how it is, or it can be a building block for a more complex sauce.

Ingredients:

1 12-oz can of plain Tomato Sauce

1/3 of an onion, chopped

3 garlic cloves, chopped

1 tablespoon dried basil

1/2 tablespoon dried oregano

1/2 teaspoon red pepper flakes

1 teaspoon salt

1/2 teaspoon black pepper

Drizzle of Extra Virgin Olive Oil

1 splash of dry white wine

Directions:

In a pot, heat the Extra Virgin Olive Oil over medium-heat.  After the pot is heated, throw in the diced onion.  Allow the onion to cook for about 4 minutes, until translucent, being sure to move them around frequently with a spatula.

Throw in the chopped garlic.  Let this cook for a minute, until the garlic is fragrant (careful, it burns fast!)

Next, add a healthy splash of white wine (around 3 tablespoons).

Move the onions and garlic around in the white wine with a spatula, scraping up any brown bits on the bottom of the pan.  After most of the alcohol has cooked out of the wine (about 2 1/2 minutes), pour in the can of tomato sauce.

Add the basil, oregano, pepper flakes, salt and pepper.  Let this simmer on medium-low heat for about 10 minutes, stirring occasionally.

That’s it!

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