Can You Eat Creamy Pasta Salad When Pregnant

Cheesy, creamy pasta is the ultimate indulgence, but it's usually loaded with refined carbohydrates and artery-damaging saturated fat. To the rescue: our good-for-you versions of down-home classics, such as spaghetti and meatballs, which knock the nutritional socks off traditional recipes. They emphasize whole grains and vegetables and cut way back on calories and fat—but still give you satisfying flavor. Follow our healthy pasta rules to cook a pasta meal you'll feel great about. (And for even more smart portions on your fave Italian dishes, see 400-Calorie Pasta Meals.)

Rule 1. Be smart about cheese. Replace full-fat kinds with reduced-fat versions, and choose lighter types when possible: The switch from part-skim ricotta to 1% cottage cheese saves 90 calories and 8.5 g of fat per 1/2 cup—while maintaining creaminess.

Rule 2. Make vegetables the star. Yes, tomato sauce counts! (1/2 cup equals one serving of veggies.) But why stop there? Try adding at least two other naturally nutrient-rich varieties to every dish. You'll bolster the flavor and the bulk—and enjoy a bigger serving size for very few extra calories.

Rule 3. Choose at least 90% lean meat. That includes poultry—make sure it's ground from strictly breast meat. Adding more veggies (see rule 2) may allow you to cut back on meat in some dishes.

Rule 4. Go whole grain. Switching from regular to 100% whole wheat pasta more than doubles the hunger-busting fiber per serving. Most common pastas have 100% whole wheat versions, but if you're skittish, ease the transition by trying a multigrain blend first (4 g of fiber per serving, as opposed to 2 g in regular pasta).

Ready to put our rules to the test? Click through for four deliciously healthy pasta recipes!

Eat the foods you love and lose the pounds you hate! Order the 400 Calorie Fix Cookbook

[header = Stuffed Shells with Artichokes]

Stuffed Shells with Artichokes

Time: 55 minutes
Servings: 8

24 jumbo pasta shells (6 oz)
1 tsp extra virgin olive oil
8 oz sliced mushrooms
1 can (14.5 oz) no-salt-added diced tomatoes
1 can (14 oz) artichoke hearts (packed in water), drained and coarsely chopped
1 pkg (10 oz) frozen spinach, thawed and squeezed dry
1 1/2 c 1% cottage cheese
2 med carrots, shredded
1/2 tsp dried thyme
1/8 tsp kosher salt
1/8 tsp freshly ground black pepper
1/2 c shredded reduced-fat mozzarella cheese (2 oz)

1. Preheat oven to 400°F. Prepare pasta per package directions (reduce cooking time by 2 to 3 minutes).

2. Heat oil in large nonstick skillet over medium-high heat. Add mushrooms. Cover and cook, stirring occasionally, about 5 minutes. Add tomatoes (with juice) and artichokes. Cover and simmer 4 minutes.

3. Combine remaining ingredients except mozzarella in large bowl. Fill shells with mixture and divide among 8 individual baking dishes coated with cooking spray. Spoon desired amount of sauce over each. Cover loosely with foil and bake 20 minutes. Sprinkle with cheese and bake uncovered 10 minutes or until bubbly.

Nutritional Info Per Serving 176 cal, 14 g pro, 25 g carb, 3 g fiber, 3 g fat, 1 g sat fat, 5 mg chol, 385 mg sodium

Our version has...
52% fewer calories
50% more fiber
87% less fat
61% less sodium
95% less cholesterol
than a traditional version

[header = Fettuccine Alfredo with Broccoli]

Fettuccine Alfredo with Broccoli

Time: 25 minutes
Servings: 4

1 Tbsp all-purpose flour
1/4 tsp kosher salt
1/8 tsp freshly ground black pepper
1 1/2 c 1% milk, divided
3/4 c grated Parmigiano-Reggiano cheese (about 3 oz)
1 tsp trans-free vegetable oil spread
6 oz whole wheat fettuccine
4 c bite-size broccoli florets
1/2 c frozen peas, thawed
12 grape tomatoes, halved
1/3 c chopped fresh parsley

1. Whisk together flour, salt, pepper, and 1/2 cup of the milk in medium saucepan. Whisk in remaining 1 cup milk. Bring to a slow simmer, stirring, over medium heat. Stir in cheese and spread, stirring until slightly thickened, about 3 to 4 minutes. Remove from heat and cover to keep sauce warm.

2. Prepare pasta per package directions. Add broccoli to pasta water during last 5 to 7 minutes of cooking. Place peas in colander. Drain pasta and broccoli over peas.

3. Transfer pasta and vegetables to large serving bowl and toss with cheese sauce, tomatoes, and parsley.

Nutritional Info Per Serving 304 cal, 19 g pro, 41 g carb, 8 g fiber, 7 g fat, 3.5 g sat fat, 18 mg chol, 449 mg sodium

Our version has...
61% fewer calories
167% more fiber
88% less fat
45% less sodium
90% less cholesterol
than a traditional version

[header = Spaghetti & Meatballs with Mushrooms]

Spaghetti & Meatballs with Mushrooms

Time: 1 hour
Servings: 6

Sauce
1 tsp extra virgin olive oil
4 med carrots, chopped
1 rib celery, chopped
1 med onion, chopped
6 oz cremini mushrooms, trimmed and sliced
2 cans (14.5 oz each) no-salt-added diced tomatoes
2 cloves garlic, pressed
1/2 c water
1/2 c dry red wine or vegetable broth
3 Tbsp tomato paste
1 tsp sugar (optional)
1/2 tsp dried oregano
1/4 tsp kosher salt
1/8 tsp freshly ground black pepper

Meatballs
3/4 lb lean ground turkey breast
2 lg egg whites
3 Tbsp seasoned dried bread crumbs
1/4 c chopped fresh parsley
2 Tbsp grated Parmigiano-Reggiano cheese
1/8 tsp kosher salt
1/8 tsp freshly ground black pepper
1 tsp extra virgin olive oil

Pasta
9 oz whole wheat spaghetti
6 tsp grated Parmigiano-Reggiano cheese

1. Make sauce: Heat oil in Dutch oven over medium-high heat. Add next 4 ingredients. Cover and cook 5 to 7 minutes, stirring occasionally. Add tomatoes (with juice) and remaining sauce ingredients. Stir, cover, and simmer 25 minutes.

2. Combine all meatball ingredients except oil in large bowl. Gently shape into 18 golf ball-size meatballs. Heat oil in large nonstick skillet over medium heat. Brown meatballs 15 minutes. Add to sauce and simmer 10 minutes.

3. Prepare pasta per package directions. Drain. Top with meatballs (3 per plate), sauce, and cheese.

Nutritional Info Per Serving 358 cal, 23 g pro, 49 g carb, 9 g fiber, 7 g fat, 2 g sat fat, 35 mg chol, 452 mg sodium

Our version has...
39% fewer calories
157% more fiber
70% less fat
55% less sodium
62% less cholesterol
than a traditional version

[header = Baked Penne with Zucchini]

Baked Penne with Zucchini

Time: 1 hour 10 minutes
Servings: 6

2 c whole wheat penne (6 oz)
2 tsp extra virgin olive oil
2 med zucchini (1 lb total), cut into sm cubes
3/4 lb green beans, trimmed and cut diagonally in half
1 can (14.5 oz) no-salt-added diced tomatoes
1 c tomato-basil pasta sauce (10 g sugar or less per 1/2 c)
1/2 c water
1/2 tsp salt-free Italian seasoning
1/4 tsp kosher salt
1/8 tsp freshly ground black pepper
1/2 c shredded reduced-fat mozzarella cheese (2 oz)
2 Tbsp grated Parmigiano-Reggiano cheese

1. Preheat oven to 375°F. Prepare pasta per package directions (reduce cooking time by 2 to 3 minutes). Drain.

2. Heat oil in large nonstick skillet over medium-high heat. Add zucchini and green beans. Cover and cook, stirring occasionally, 8 minutes or until vegetables are lightly browned. Stir in tomatoes (with juice), pasta sauce, water, Italian seasoning, salt, and pepper. Cover and simmer 4 minutes.

3. Transfer half of the pasta into 2-quart baking dish coated with cooking spray. Top with half of the vegetable mixture. Add remaining pasta and vegetables. Sprinkle with cheeses. Cover and bake 30 minutes or until bubbly. Uncover and bake 10 minutes longer.

Nutritional Info Per Serving 208 cal, 10 g pro, 34 g carb, 6 g fiber, 4.5 g fat, 1.5 g sat fat, 6 mg chol, 336 mg sodium

Our version has...
58% fewer calories
100% more fiber
84% less fat
61% less sodium
94% less cholesterol
than a traditional version

More from Prevention: 3 Good-For-You Pesto Recipes

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Can You Eat Creamy Pasta Salad When Pregnant

Source: https://www.prevention.com/food-nutrition/healthy-eating/a20444369/the-new-way-to-eat-pasta/

Share this post