Tag Archives: Weight Loss

pasta puttanesca

CSC_0277 adjusted- pasta puttanesca

This is another classic Italian pasta sauce that is fast and easy to make, yet still full of big flavors.

  • Prep time: 30 minutes
  • Serves: 2-4.
  • Calories: 413. Sodium: 537 mg. Dietary fiber: 9.6 g. Total fat: 8.9 g. Total carbs: 61.9 g. Protein: 23.5 g.

Ingredients:

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4 cups zucchini or yellow squash pasta, spaghetti cut
6 anchovies canned in oil (half a 2-oz. can)
1 28-oz. can crushed tomatoes
½ cup pitted black olives, chopped
2 Tbsp. tomato paste
4 garlic cloves, minced
1 tsp. crushed red pepper flakes
1 Tbsp. Italian seasoning
½ small yellow onion, minced

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Method:

  1. Blanche noodles, drain and place in a large bowl.
  2. Heat the olive oil in a large saucepan over medium-high heat and sauté the onions until they’re soft and translucent, about 4-5 minutes. Add the garlic and the anchovies.
  3. Stir and continue to cook. (The anchovies will literally “melt” into the oil.)
  4. Add the can of crushed tomatoes (juice and all) along with the tomato paste, Italian seasoning, pepper flakes, and olives.
  5. Reduce heat and simmer for 20 minutes.
  6. Pour over pasta and toss to coat with sauce.
  7. Serve immediately.
  8. Note: Not every Paleo pantry list includes tomato paste, so if you’re a hard-core Paleo, you can leave it out. The sauce won’t be quite as thick, but will taste fine.

thai chicken noodle soup

CSC_0233 adjusted- thai chicken noodle soup

This soup features three flavors that define Thai cuisine, coconut, chili, and lime.

  • Prep time: 25-30 minutes
  • Serves: 4.
  • Calories: 342. Sodium: 2,760 mg. Dietary fiber: 4.2 g. Total fat: 17.1 g. Total carbs: 27.4 g. Protein: 25.1 g.

Ingredients:

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½ cup zucchini noodles, spaghetti cut
2 boneless, skinless chicken breasts cut into bite-size pieces
5 cups chicken broth
1 cup coconut milk (can use low-fat)
2 jalapeno peppers, seeded and chopped finely
2 large cloves garlic, chopped
1 ½ inch piece ginger root, grated
1 Tbsp. lime zest
¼ cup fresh lime juice
4 Tbsp. fish sauce (I use Red Boat)
2 cups shiitake mushrooms, sliced
2 cups baby spinach leaves
2 Tbsp. chopped cilantro

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Instructions:

  1. Combine the chicken broth, jalapeno, garlic, ginger, lime juice and zest and 3 Tbsp. fish sauce in a medium sauce pan and bring to a simmer.
  2. Add the noodles and cook for one minute or until tender. Use tongs to remove the noodles. Place in a bowl and cover to keep warm.
  3. Add the mushrooms to the simmering broth. Simmer for another four minutes, then add the chicken and the coconut milk.
  4. Continue to simmer until the chicken is cooked through.
  5. Add the spinach and stir until the leaves get limp, then add the chopped cilantro and remaining tablespoon of fish sauce.
  6. Divide the cooked noodles into four bowls and pour the soup over the noodles.

drunken noodles with chicken

CSC_0220 adjusted- drunken noodles with chicken

This traditional Thai recipe is usually made with rice noodles, but since broccoli is often added to the dish, using broccoli “noodles” works as a great substitute without changing the underlying flavors.

  • Prep time: 20 min.
  • Serves: 4.
  • Calories: 112. Sodium: 477 mg. Dietary fiber: 4.4 g. Total fat: 1.2 g. Total carbs: 21.6 g. Protein: 8.5 g.

Ingredients:

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“NOODLES”
4 cups of broccoli stalks
2 chicken breasts, cooked and shredded
2 dried red chilis, de-seeded and chopped finely (or to taste)
2 kaffir lime leaves, sliced very thinly
2 shallots, thinly sliced
4 cloves garlic, minced
1 1-inch piece of ginger, grated
4 ripe cherry tomatoes, halved
1 cup bok choy
2 cups bean sprouts
3-5 basil leaves, chopped
½ cup fresh cilantro, chopped
2 Tbsp. lime juice
1 Tbsp. brown sugar
1 Tbsp. rice vinegar (or white vinegar)
1 Tbsp. “fish sauce” (nam pla, available in most large supermarkets)
½ tsp. “yellow bean sauce” (available in Asian markets, substitute soy sauce if necessary)

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Instructions:

  1. Combine the lime juice, brown sugar, vinegar, and sauces to make the stir-fry sauce.
  2. Use your spiralizer to make “noodles” from the broccoli stalks.
  3. In a wok, heat a few tablespoons of vegetable oil and add the noodles and the rest of the ingredients except the tomatoes, bean sprouts and cilantro.
  4. If you don’t have any kaffir lime leaves (available at any Asian market), you can substitute a small bay leaf and about a tablespoon of lime zest in a pinch.
  5. Stir fry for two minutes, then add the tomatoes, bean sprouts, cilantro, and stir-fry sauce.
  6. Stir-fry until everything is heated through.
  7. If the dish seems too salty, add a little more lime juice. Garnish with additional cilantro.

pasta primavera salad

CSC_0241 adjusted- pasta primavera salad

This all-veggie variation on the carb-laden dish is high on eye-appeal and delivers bonus nutrition in every bite. Use a combination of yellow and Italian squash for the pasta to make it even more colorful.

  • Prep time: 15 min.
  • Serves: 4.
  • Calories: 310. Sodium: 50 mg. Dietary fiber: 5.1 g. Total fat: 26.9 g. Total carbs: 17.5 g. Protein: 3.7 g.

Ingredients:

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“PASTA”
4 cups zucchini or yellow squash
1 bell pepper (any color), diced
1 bunch green onions, chopped
6 Roma tomatoes, seeded and diced
2 large carrots, cut into “coins”
½ cup olive oil
½ cup red wine vinegar
1-2 garlic cloves, minced
1 Tbsp. Italian seasoning
Dash black pepper

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Instructions:

  1. Spiralize the zucchini (or yellow squash) into nice veggie pasta.
  2. Warm the pasta in a pot of boiling water while prepping the “sauce.”
  3. Combine chopped vegetables with the warm pasta.
  4. Mix olive oil, vinegar, garlic, and Italian seasoning.
  5. Add black pepper to taste.
  6. Toss pasta to combine ingredients.
  7. Garnish with a sprinkle of Parmesan cheese.

tunisian noodle soup

CSC_0237 adjusted- tunisian noodle soup CSC_0239 adjusted- tunisian noodle soup

This spicy noodle soup is a vegetarian African variation of the ubiquitous chicken noodle soup.

  • Prep time: 25-30 minutes
  • Serves: 4-6.
  • Calories: 181. Sodium: 184 mg. Dietary fiber: 2.9 g. Total fat: 10 g. Total carbs: 20.7 g. Protein: 4.7 g.

Ingredients:

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2 cups zucchini noodles, spaghetti cut
2 quarts vegetable stock (or chicken stock)
1 pound Swiss chard, chopped coarsely (stems, ribs, and eaves)
1 large red onion, chopped
3 large garlic cloves, minced
4 Tbsp. olive oil (or coconut oil)
2 Tbsp. tomato paste
2 Tbsp. hot pepper sauce
1 Tbsp. fresh lemon juice

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Method:

  1. Bring the stock to a boil in a stockpot. Add the chard and cook until the chard is wilted.
  2. Stir in the tomato paste, oil, hot pepper sauce, garlic, and onion. Return to a boil and then reduce to a simmer.
  3. Simmer for 5-10 minutes, then add the noodles. Cook for about 1 minute, or until they are tender.