Recipes With Course: Pasta & Rice

2nd course

320 Calorie Fettuccine Alfredo

320 Calorie Fettuccine Alfredo with Chicken and Broccoli


A restaurant Fettuccine Alfredo meal can provide a days worth of calories, several days worth of saturated fat if made from cream, and over a days worth of sodium. All you get for your 2,000 calories is a large plate of Fettuccine Alfredo, a salad and bread. Add an appetizer, ...

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One-Pan Chicken Divan With Rice

Cuisine: ,

Chicken Divan is a French-American creation first served in the early 20th century. Like many French dishes, healthy chicken and broccoli was paired with a not so healthy high saturated fat Mornay sauce made with cheese and egg yokes. You may wonder why the French can eat rich sauces and ...

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30-Minute Hamburger Lasagna

One-Pan 30 Minute Ground Beef or Poultry Lasagna


In about the time it takes to make ground beef lasagna from a box, you can make this easy, delicious One-Pan, 30 Minute Ground Beef or Poultry Lasagna recipe without additives like: Monosodium glutamate (MSG) Natural flavor (whatever that is) Partially hydrogenated soybean oil Artificial colors (yellow 5 & 6) Cook’s Tip: ...

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Pasta with Shrimp

20 Minute Pasta With Shrimp


In about the time it takes to boil water and cook pasta, you can make 20 Minute Pasta With Shrimp. This simple, 2-pot recipe is high in protein, and low in saturated fat and sodium. The flavor comes from herbs and spices not from added salt. Red pepper flakes provides some ...

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Pasta With Sardine Sauce


Pasta with sardine sauce is a variation on the theme of southern Italian pasta served with a seafood tomato sauce. Tuna is a common  seafood ingredient, but if you are concerned about mercury levels in tuna you can substitute any seafood. Anchovies are popular in Italy, but many Americans loath the super salty canned variety ...

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Homemade Fresh Tomato Sauce

Fresh Tomato Sauce


No jarred, canned, and very few restaurant fresh tomato sauce comes close homemade sauce made with vine ripened tomatoes from your garden or a farmers market.  Easy variety of tomato (Roma, slicing, cherry, grape) has its own unique flavor. Depending on the type and ripeness of tomatoes used, the color of ...

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Pasta Fagioli With Turkey Sausage Sauce

20 Minute Fagioli e Pasta (Beans & Macaroni)


When I came across canned, organic, white beans, I realized I had not made Fagioli e Pasta in over a year. This simple recipe has less than 500 calories per serving while providing 10 grams of fiber and 28 grams of protein. I used homemade tomato sauce, but you can use ...

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Lentil, Bean, and Pasta Soup

Lentil and Bean Soup

Recipe Type: Cuisine: ,

Lentils and beans are high in fiber and protein and low in fat and sodium. A 12 oz. (350 g) serving has 15 grams of fiber and 17 grams of protein. Sodium levels will vary depending on the type of bacon and broth used. Omit the bacon and use vegetable ...

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Homemade Madras Lentils

Madras Lentils


Madras Lentils is a spicy Indian recipe packed with healthy, high fiber tomatoes, lentils, and beans. Prepared versions like the one pictured below have about 500 mg of sodium per 5 oz. serving. For rich flavor without adding more salt, increase the amount of spices. Prepared Madras Lentils, as shown ...

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Homemade Mac and Cheese

Creamy, Cheesy, Pasta and Cheese

Recipe Type: Cuisine: ,

Americans love macaroni and cheese. There are two versions—baked and not baked. Baked versions with lots of sauce and breadcrumb topping requires more time to make and is higher in calories. Many Americans opt for the simple, inexpensive boxed versions that do not require baking. Simply cook the pasta and ...

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