How to Make Healthy Pasta
Pasta can provide a healthy meal rich in fiber and vitamins. Follow these steps to make healthier choices for your next pasta dinner.
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You Will Need
- Whole grain or blend pasta
- Light pasta sauce
- Extra virgin olive oil
- Sun-dried tomatoes
- Herbs
- Vegetables
- Ground turkey or chicken
- Red pepper flakes
- Basil
- Reduced-fat cheese
Steps
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Step 1
Choose whole grain pasta
Buy whole grain or blend pasta. Pastas made from a mixture of whole grain and white flour have a taste and texture similar to traditional pasta but provide much better nutrition.
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Try several different whole grain and blend pastas to see which taste best and provide sufficient fiber and vitamins.
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Step 2
Choose a healthy sauce
Avoid pasta sauces heavy with cream, cheese, or fatty meats. Choose a light, flavorful tomato sauce instead, or add a drizzle of extra virgin olive oil with sun-dried tomatoes and herbs.
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Check the nutrition facts on bottled pasta sauce to determine the fat content. Even some meatless tomato sauces contain a lot of fat from oil.
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Step 3
Add veggies
Add vitamins and fiber to your sauce with healthy vegetables. Try roasted eggplant, peppers, or zucchini, or mix in ripe olives and mushrooms.
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Step 4
Use low-fat meats
Substitute ground turkey or chicken for beef in meat sauces and meatballs, and try Italian sausage made from turkey instead of the traditional pork or veal.
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Step 5
Spice it up
Reduce the need for salt in your sauce by adding other herbs and spices. Make a fiery sauce with red pepper flakes, or try adding aromatic sweet basil.
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Rinsing cooked pasta before serving reduces the vitamin content.
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Step 6
Switch to reduced-fat cheese
Use reduced-fat ricotta and mozzarella in lasagna and ravioli. Try low-fat parmesan cheese on spaghetti, and limit yourself to a few sprinkles instead of a mound.
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Step 7
Eat less
Enjoy pasta in moderation. The carbohydrates in pasta provide energy, but excessive portions provide too many calories and can raise blood sugar.
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Did you know? Standard pasta contains approximately 41 grams of carbohydrates per serving, compared with 31 grams in low-carb pasta.
