Tag Archives: Weight Loss

quick spaghetti with meat sauce

CSC_0227 adjusted- quick spaghetti with meat sauce

Lean protein and non-starchy vegetables are an unbeatable combination when you’re trying to lose weight. This simple, classic “spaghetti” with meat sauce is so flavorful you won’t even notice you’re getting a double-dose of vegetables on your plate.

  • Prep time: 25-35 minutes
  • Serves: 2.
  • Calories: 466. Sodium: 1,092 mg. Dietary fiber: 11.3 g. Total fat: 17.4 g. Total carbs: 35.2 g. Protein: 44.3 g.

Ingredients: [ weight loss ]

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“PASTA”
2 large zucchinis
1 large carrot
½ lb. lean turkey or beef
1 12-oz. can crushed tomatoes
1 medium yellow onion, diced
1 Small celery stalk, diced
2 garlic cloves, crushed
1 Tbsp. Italian seasoning
1 Tbsp. olive oil
½ tsp salt
Parmesan cheese for topping

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Instructions:

  1. Using your Veggetti cutter, turn the zucchinis and carrot into narrow pasta strands. Heat or cook to your preferences.
  2. In a large saucepan, sauté the onion and celery until the onion begins to get brown (5-9 minutes).
  3. Stir in the Italian seasoning and the garlic and cook for another minute.
  4. Push the vegetables to the side and add the ground beef. Cook until the meat is well done.
  5. Add the tomatoes and simmer until sauce is thickened. Adjust seasoning and serve over warmed “pasta.”
  6. Garnish with Parmesan cheese.

greek-style pasta

CSC_0085 adjusted-greek-style pasta

The combination of salty feta cheese and dry white wine turns this pasta dish into something a little sophisticated. Serve it with slices of roast lamb.

  • Prep time:  20 minutes
  • Serves: 4.
  • Calories: 173. Sodium: 232 mg. Dietary fiber: 2.3 g. Total fat: 11.2 g. Total carbs: 10.2 g. Protein: 4.2 g.

Ingredients:

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“PASTA”
1 large zucchini
1 large carrot
1 large yellow onion, diced
2 garlic cloves, minced
2 Tbsp. olive oil
½ cup dry white wine
½ cup feta cheese,
1 tsp. thyme
1/8 tsp black pepper (to taste)

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Instructions:

  1. Using your Veggetti cutter, turn the zucchinis into narrow pasta strands. Heat or cook to your preferences.
  2. In a large skillet, brown the onion and garlic in the oil.
  3. Pour in the wine and continue to cook over medium heat for 5m minutes.
  4. Add the pasta, thyme, and feta cheese t the mixture and stir to combine.
  5. Continue cooking until all the flavors have blended and the cheese has melted.

 

zucchini pasta & turkey sausage

CSC_0215 adjusted- zucchini pasta & turkey sausage

This is a meat sauce that shares top billing with tomatoes and greens. If you’re craving the taste of a sausage and peppers sub, substitute 2 diced Bell peppers and a chopped yellow onion for the arugula and enjoy.

  • Prep time: 30 minutes
  • Serves: 4.
  • Calories: 233. Sodium: 856 mg. Dietary fiber: 2.6 g. Total fat: 11.3 g. Total carbs: 8.2 g. Protein: 27.3 g.

Ingredients: [ weight loss ]

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“PASTA”
2 large zucchinis
1pound hot Italian turkey sausage
1 Tbsp. olive oil
2 garlic cloves (minced)
1 cup cherry tomatoes, halved
3 cups arugula or spinach leaves
¼  cup Pecorino Romano or Parmesan cheese, shredded
1 tsp black pepper

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Instructions:

  1. Using your Veggetti cutter, turn the zucchinis into narrow pasta strands. Heat or cook to your preferences.
  2. Brown sausage in the bottom of a large saucepan over medium heat until it is completely well-done. If bulk Italian sausage is not available in your grocery store, substitute, 4 links of Italian sausage with the casings removed.
  3. Stir in the arugula, tomatoes and garlic and cook until the greens are limp and the tomatoes start to break down, about 3-5 minutes. Cover and remove from heat.
  4. Mix the cheese with the “pasta” then add the meat sauce.

squash sauté

CSC_0257 adjusted- squash sauté

Mix and match yellow squash and zucchini for a more colorful dish.

  • Prep time: 25-30 minutes
  • Serves: 8.
  • Calories: 100. Sodium: 39 mg. Dietary fiber: 2.2 g. Total fat: 6.9 g. Total carbs: 8.5 g. Protein: 2.9 g.

 

Ingredients:

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2 lbs. summer squash, matchstick or spaghetti circles cut
1 lb. ripe Roma tomatoes, thinly sliced
1 medium yellow onion, thinly sliced
3 Tbsp. olive oil
2 large garlic cloves, minced
½ tsp. crushed dried red pepper flakes
1 Tbsp. Italian seasoning
Parmesan cheese for garnish

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Instructions:

  1. Heat the oil in a large skillet. Sauté the onion and garlic until the onion is translucent.
  2. Add the tomatoes and sauté until the tomatoes have released their juices.
  3. Add the squash and sauté for another 1-2 minutes.
  4. Stir in the Italian seasoning and the pepper flakes.
  5. Serve hot.
  6. Garnish with parmesan cheese if desired.

south of the border jicama salad

CSC_0232 adjusted- south of the border jicama salad

Jicama (also known as the “Mexican turnip”) has a taste and texture reminiscent of a crisp apple or raw potato, and its mild taste makes it a versatile addition to all kinds of salads. Here the vegetable takes center stage with a spicy dressing that replicates the flavors of a popular street snack—jicama slices sprinkled with chili powder and lime juice.

  • Prep time: 5-10 min.
  • Serves: 2.
  • Calories: 477. Sodium: 34 mg. Dietary fiber: 32.7 g. Total fat: 25.9 g. Total carbs: 60.9 g. Protein: 5.0 g.

Ingredients:

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“RIBBONS”
2 medium jicama (about the size of a yellow onion)
3 limes, juiced (about ¼ cup)
1/4 cup olive oil (four tsp.)
½ tsp. chili powder
1 large garlic clove, minced
Dash red pepper flakes (optional)

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Instructions:

  1. Remove the jicama’s papery outer “skin” and slice using the “thick-strand” option on your Veggetti or Paderno slicer.
  2. Set aside in a medium bowl.
  3. Combine other ingredients and pour over jicama.
  4. Toss to mix the dressing evenly.
  5. Serve immediately.