Are ready to argue, that the paste has fixed for a long time in the list of your forbidden dishes. In fact, it is more useful than it seems: almost does not contain fat, is rich in folic acid and not so high in calories (only about 200 calories per serving the size of a tennis ball). Need more arguments? Scientists at the University of Boston (Tufts University) have proved that macaroni from durum wheat contain fewer calories and three times more fiber than their normal relatives. The trick is not to drown them in a sauce of fat and unnecessary carbohydrates. On how to achieve excellent taste and do not harm the figure, read in our guide.
Spaghetti with sweet pepper and chicken sausages (4 servings)The safest paste for the waist is vegetarian, but for meat lovers, this is not an excuse to give up macaroni. The secret is to limit yourself to a light sauce and forget about meatballs or meatballs. Try to add finely chopped chicken sausages (you can find them in large supermarkets) or thin slices of prosciutto - you'll like it.
What do you need:
- 2 tbsp. l. extra virgin olive oil
- 170 g of sharp chicken sausages, cut into slices about 5 mm thick
- 3 cloves of garlic
- 5 medium sweet peppers, diced. Choose colorful fruits to make the pasta more appetizing
- Half-baked basil: chopped leaves for sauce and a few whole for decoration
- 350 g wholemeal pasta: fettuccine, linguine or spaghetti
- Salt, freshly ground black pepper and chili to taste
What to do:
- Heat the frying pan over medium heat and pour 1 tbsp. l. olive oil. Sauté the slices of sausages on both sides until golden brown. Then put them in a bowl and cover with foil. Wipe the frying pan with a napkin.
- Pour the remaining oil into a frying pan. Fry the chopped garlic until a pleasant aroma appears and add chopped peppers. After a minute, pour the chili to taste and continue to simmer until the vegetables are soft, about 10-15 minutes. Ambassador and pepper. In the resulting sauce, put cooked sausages and sliced basil, mix thoroughly.
- Paste the broth until al dente (slightly undercooked), following the instructions on the package. Leave it in a colander, and then put it into a skillet with sauce and stir. Divide into portions and decorate with basil leaves.
In one portion: 452 kcal, 12 g fat (2 g saturated), 72 g carbohydrates, 529 mg sodium, 15 g fiber, 21 g protein.
Penne with shrimps, Greek olives and white wine (4 servings)Seafood is included in many classic recipes of Italian pasta, and not by chance. You understand, complex carbohydrates (macaroni), proteins and omega-3 fatty acids (seafood) - an excellent combination! A spicy dish with olive oil and shrimps according to our recipe will bring a double benefit to your cardiovascular system.
What do you need:
- 230 g penne rigate
- 3 tbsp. l. extra virgin olive oil
- 2 cloves of garlic
- 3 red and 2 yellow tomatoes, diced
- ½ st. white dry wine
- Half-baked curly parsley, finely chopped
- Half-baked basil, finely chopped
- 1 tbsp. l. lemon peel
- 1 tsp. salt
- 600 g of large shrimps, peeled and cut into three pieces
- 16 olives "kalamata" without pits
What to do:
- Boil Penne, following the instructions on the package.
- In a frying pan wok heat up the olive oil, lightly brown the chopped garlic, add tomatoes, white wine, half parsley, basil, lemon zest and salt. Carcasses on high heat for about 3 minutes. Add the prawns and olives and cook for another 2-3 minutes.
- In the resulting sauce, lay the paste and heat it. Divide the dish into portions and decorate with the remaining parsley.
In one portion: 486 kcal, 17 g fat (2 g saturated), 50 g carbohydrates, 805 mg sodium, 3 g fiber, 26 g protein.
Lasagna with pesto sauce (12 servings)Pastes cooked in the oven are an ideal companion for Sunday luncheons or parties with friends, but, unfortunately, they often contain too much saturated fat. The solution - add to your recipe antioxidant-rich green vegetables and take care of the proteins, using medium-fat cheese. Piquancy taste give cedar nuts.
What do you need:
- A handful of dried basil leaves
- 4 chopped cloves of garlic
- 8 tbsp. l. extra virgin olive oil
- ½ st. fried pine nuts
- 1½ tbsp. grated Parmesan or Grana Padano
- 1 lemon zest
- 300 g medium ricotta ricotta
- ¼ tsp. nutmeg
- 1 packing of lasagna paste
- 450 g boiled spinach
- 250 g mozzarella medium fat, sliced thin slices
What to do:
- Prepare the pesto sauce in a blender by mixing basil, garlic and olive oil. Then add the lemon zest, half a glass of grated cheese and cedar nuts and mix everything in the blender until a thick mass is obtained.
- Put together pesto, nutmeg and ricotta.
- Boil the base for lasagna, following the instructions on the package. Lay the sauce on a thin layer on the bottom of the baking dish. Top with four layers of dough, on them - one third of the remaining sauce, then a third of spinach, then mozzarella, top with grated parmesan. Put four more layers of dough and repeat the previous operations, until you get a "three-story" lasagna. Do not forget to leave some sauce and grated parmesan for the last layer! Cover the dish with foil and bake for 30 minutes. Then take off the foil and put in the oven for another 15 minutes to form a ruddy crust.
In one portion: 380 kcal, 26 g fat (9 g saturated), 17 g carbohydrates, 417 mg sodium, 2 g fiber, 25 g protein.
How to replace pasta?
If you are allergic to wheat or you try to eat less carbohydrates, pay attention to ... noodles! Only on the one that differs in content from the classic pasta. For comparison, we took portions of finished noodles for 250 g.
180 kcal, 7 grams of fiber, 8 grams of carbohydrates.
Light nutty taste and dense, elastic texture - an ideal pair for low-calorie and healthy sauces: for example tomato with herbs. But watch the cooking time - the overcooked noodles look like mashed potatoes.
Soba (buckwheat noodles)
200 kcal, 3 g of fiber, 6 g of carbohydrates.
Long Japanese noodles made from buckwheat flour, with a rich taste and a pleasant brown color. Especially well combined with mushroom and meat sauces.
10 kcal, 1 g of fiber, 1 g of carbohydrates.
This super low-calorie noodles you will find in the departments of Japanese food of large supermarkets. Shirataki is best combined with sauces with the addition of nuts (such as pesto), but sometimes it's not easy to get used to its peculiar jelly-like texture.
Pasta from brown rice
200 kcal, 4 grams of fiber, 4 grams of carbohydrates.
Sweetish noodles with a mild taste.