Did you know that tomorrow, Wednesday, January 4, 2012 is National Spaghetti Day? I just found that out earlier today. I was actually going to make spaghetti for dinner tonight. Now that I know I’m going to make spaghetti tomorrow night instead. I might make a family favorite – Spaghetti Tacos! We put spaghetti mixed with sauce into Taco shells. We also add cut up meatballs, Parmesan cheese and other toppings. It’s really good! We got the idea a few years ago from a favorite TV show, iCarly.
Did you know that 32% of Americans prefer the shape of penne pasta over bowtie? That doesn’t surprise me. We usually use penne for most pasta dishes. I use bowties mostly as a side dish, not as a main dish.
In honor of National Spaghetti Day, the National Pasta Association (NPA) and its pasta ambassador chef Candice Kumai have cooked up three delicious and healthy spaghetti dishes that won’t ruin New Year’s Resolution diets:
– Spaghetti with Spinach Pesto – 325 calories per serving
– Zucchini and Tomata Spaghetti Frittata – 330 calories per serving
– Easy-Peasy Whole Wheat Spaghetti with Chicken – 536 calories per serving
I will post these recipes below for you to enjoy.
Candice also offered some tips on how to maintain a healthy diet in 2012.
– Remember to portion. Overeating at mealtime can make you drowsy and not eating enough can leave you heading to the snack cabinet for a mid-afternoon or night snack. Try to follow the USDA’s MyPlate guidelines by including a balance of veggies, fruit, grains, protein and dairy.
– Cook with Lean Proteins – Lean proteins like fish pair great with pasta and other pantry staples. Although fresh fish can be pricey, there are options like canned tuna, sardines and even salmon. This can be well within your price range. Another great affordable pairing with is fresh homemade sauces like tapenades, marinara and homemade pesto.
– Use Fresh Herbs and Veggies – include fresh local produce when cooking your meals year round. In addition to in season vegetables try basil, oregano, rosemary or thyme in your dishes or garnish with fresh chopped parsley or sage – it can add in vibrant flavors, colors and phytonutrients.
– Plan and pack lunch the night before. Don’t leave packing lunch for the morning rush. Make smart decisions by packing the night before. Packing items like salad dressings and pasta sauces separate will help to keep the food fresh for your midday meal.
– Keep leftovers appealing. How often do you leave leftover dinners sitting in the fridge. If straight leftovers don’t excite you, try to turn your leftovers into a new meal. One option for pasta is my Pasta Frittata recipe which turns leftover pasta into a whole new meal. (see the recipe below).
These are really very easy tips that anyone could follow.
Here are the delicious recipes I mentioned earlier in this post.
Spaghetti and Spinach Pesto
From the National Pasta Association
1 lb. Spaghetti, uncooked
1 (10 oz.) package frozen spinach, thawed, well drained
2 tbsp. vegetable oil
1/4 cup grated Parmesan cheese
2 tbsp. chopped parsley
2 cloves garlic
1/2 tsp. salt
1/2 tsp. dried basil
2 tbsp. margarine (or butter)
1/3 cup water
4 oz. crumbled feta cheese
In a blender (or food processor), combine spinach, oil, Parmesan cheese, parsley, garlic, salt and basil. Mix at medium speed until finely chopped. Melt margarine in water. With blender or processor running, gradually pour in melted margarine mixture until blended. Prepare pasta according to package directions; drain and set aside. Toss pesto with pasta. Sprinkle feta on top and serve.
Makes 8 servings. Per serving: 325 calories, 11g total fat, 3 g saturated fat, 45 g carbohydrate, 12 g protein, 1 g dietary fiber, 420 mg sodium
Zucchini and Tomata Spaghetti Frittata
From Candice Kumai and the National Pasta Association
Vegetables
1 cup of diced tomatoes
1 cup of zucchini, cut length-wise, diced into cubes
1/2 small yellow onion, diced
1 garlic clove, minced
1 tablespoon extra-virgin olive oil
Sea salt, to taste
Egg Mixture
6 Eggs
3 tablespoons low-fat milk
3/4 cup of finely grated Parmigiano-Reggiano
3 tablespoons Herbs de Provence
Zest of one lemon
1/4 teaspoon sea salt
Nonstick cooking spray
Pasta
3/4 cup spaghetti, leftover pasta works great here too!
Bring a large pot of water to boil. Once boiling, add a generous amount of sea salt (it should taste like seawater). Cook spaghetti according to package directions. Drain and set aside in a colander.
Spray a large (oven safe, no plastic handles) sauté pan with nonstick cooking spray, add onions and place over medium heat. After about 1 minute, add the garlic as the onions start to sweat. Add the tomatoes and zucchini and cook until zucchini is al dente (soft but still has firmness), approximately 2 minutes.
In a medium mixing bowl, whisk together eggs and milk. Add a pinch of salt. Next, stir in the cooked pasta, herbs and lemon zest, season with sea salt. Stir until mixture is fully incorporated.
Pour the egg and pasta mixture over the cooked vegetables on a medium low heat. Cook approximately 8-10 minutes. Finish off in the oven on a high broil for a golden brown color. Remove from the broiler after 2-3 minutes.
Serve straight from the pan, sliced up like a pizza pie! Garnish with additional Herbs de Provence and Parmigiano-Reggiano if desired and enjoy my friends!
Makes 4 Servings. Per Serving: 330 calories, 17g fat (7g saturated fat), 17g carbohydrate, 21g protein, 2g dietary fiber, 780 mg sodium.
Easy-Peasy Peanut Whole Wheat Spaghetti with Chicken
From Candice Kumai and the National Pasta Association
1/2 pound whole wheat spaghetti
1 1/2 teaspoons sea salt
1 tablespoon dark sesame oil
3/4 pound boneless, skinless chicken breasts, cut crosswise into 1/2-inch-wide strips
1 1/2 tablespoons grated fresh ginger
3 garlic cloves, finely minced
Heaping 1/4 cup creamy natural peanut butter
3 tablespoons honey
3 tablespoons reduced-sodium soy sauce
3/4 teaspoon red-pepper flakes
1 cup sliced shiitake mushroom caps or 1/2 cup dried shiitake mushrooms soaked in boiling water for 5 minutes, drained, and chopped
1 red bell pepper, halved and thinly sliced
1 large zucchini, halved lengthwise and thinly sliced crosswise
3 scallions, cut into strips
Bring a large pot of water to a boil. Add the pasta and salt and cook until al dente, 8 to 10 minutes. Scoop out 1/4 cup of the pasta cooking water and then drain the pasta in a colander.
Rinse the pasta under cold running water for a minute or two to chill the noodles. Give them a few shakes to remove the excess water and set aside.
Heat the sesame oil in a large, deep nonstick skillet over medium heat. Add the chicken and cook, stirring often, until golden brown on all sides and cooked through, about 8 minutes. Transfer the chicken to a plate and set aside.
Add the ginger and garlic to the pan and cook, stirring often, until fragrant, about 1 minute. Stir in the peanut butter, honey, soy sauce, red-pepper flakes, and reserved pasta cooking water and cook until creamy, about 2 minutes. Add the mushrooms, bell pepper, and zucchini. Cook, stirring often, until the vegetables are tender, 2 to 3 minutes.
Stir in the cooked chicken and drained noodles and serve sprinkled with the scallions.
Makes 4 Servings. Per Serving: 536 calories, 14 g fat (2 g saturated, 0 g trans), 35 g protein, 11 g fiber, 20 g sugars, 962 mg sodium, 72 g carbohydrates, 49 mg cholesterol
Mmm…Now I’m seriously craving pasta. Two things I could live on 24/7 would be pasta and pizza. Those are my favorite foods.
What is your favorite way to enjoy pasta? Are you going to celebrate National Spaghetti Day tomorrow?
For more pasta recipes or to learn more about Pasta visit www.ILovePasta.org.
Kimberly
*I was not compensated for this post. I posted this for the benefit and enjoyment of my site readers. Any opinions expressed are my own.
Vianey says
Oh well, I missed these recipes for “Spaghetti Day” but I’ll be celebrating that day tonight. I’m trying the Easy-Peasy recipe. It looks really good. Thank you and wish me luck in the kitchen.