Ways to Eat Pasta Without Getting Fat

  • salt
  • 1 Bio-Salatgurke
  • 1 white radish (approx. 300 g)
  • 2 EL sesame together
  • 200 g skimmed milk yoghurt
  • 100 ml vegetable broth
  • 2 tablespoons light balsamic vinegar
  • 1 tbsp olive oil
  • Pepper from the grinder
  • 1 pinch of sugar
  • 1 bed Shiso cress
  • 1 bunch coriander

1. Cook the noodles in boiling salted water for about 5 minutes. Pour off and drain. Wash and trim the cucumber and cut in half lengthways. Clean and peel the radish. Cut the cucumber and radish into thin sticks.

2. Roast the sesame seeds in a pan without fat. Take out and let cool down. Whisk together the yoghurt, broth, vinegar and oil. Season the sauce with salt, pepper and sugar. Fold in sesame.

3. Mix the noodles, cucumber, radish and yoghurt sauce. Cut the cress from the bed. Wash the cilantro, shake dry and pluck. Season the pasta salad to taste and sprinkle with cress and coriander before serving.

Per Person 350 kcal Fat: 14 g M approx. 40 minutes

Pappardelle with spicy chicken and tomato sauce

Noodle sauce: There is one for every taste. Look forward to tomatoes, mushrooms and lots of vegetables. You will be amazed at how much you can eat.

FOR 4 PEOPLE

  • 1 large eggplant
  • 2 tablespoons olive oil,
  • salt
  • 1 red pepper
  • 800 grams of tomatoes
  • 2 cloves of garlic
  • 2-3 small red chili peppers
  • 250 g chicken breast fillet
  • 100 ml dry red wine
  • 250 g Pappardelle

1. Preheat the oven to 180 degrees (160 degrees for a fan oven). Clean and wash the aubergine, cut into slices, place on a baking tray lined with baking paper, brush with 1 tablespoon of oil and season with salt. Bake for 15-20 minutes.

2. Clean the peppers, wash and cut into small pieces. Wash, quarter and dice the tomatoes. Peel and chop the garlic. Wash, deseed and finely chop the chili.

3. Rinse the meat, pat dry, cut into small pieces. Fry in 1 tablespoon of hot oil for about 5 minutes, season with salt. Remove. Add the garlic, chili, paprika, tomatoes and wine and cook for about 10 minutes. Cook the noodles in salted water for about 6 minutes. Take the aubergines out of the oven, let them cool down a bit and dice. Add the aubergines and meat to the sauce, bring to the boil, season to taste. Drain noodles. serving.

Per Person 420 kcal Fat: 8 g M approx. 50 minutes

Spaghetti with green vegetable sauce and goat cheese

FOR 4 PEOPLE

  • 250 g snow peas
  • salt
  • 2 Zucchini (400 g)
  • 3 shallots
  • 1 organic lime
  • 1 bunch of tarragon
  • 1 bunch of chives
  • 250 g Spaghetti
  • 2 tbsp olive oil
  • 1 roll of goat’s cream cheese (200 g)
  • coarse pepper from the mill

1. Wash sugar snap peas, cook in boiling salted water for 1-2 minutes. Drain, drain. Clean, wash and dice the courgettes. Peel the shallots and cut into wedges.

2. Wash the lime, grate the zest and squeeze out the juice. Rinse herbs and pat dry. Cut the chives into rolls, chop the tarragon.

3. Cook spaghetti in salted water for about 8 minutes. Heat the oil, fry the zucchini and shallots for approx. 5 minutes, season. add pods. Drain the pasta, add to the vegetables along with the herbs, fold in. Season noodles with salt, lime juice and zest. Slice cheese. Serve, pepper.

Per Person 440 kcal, Fat: 17 g M approx. 35 minutes

Mushroom fettuccine with figs and lamb skewers

FOR 4 PEOPLE

  • 750 g mixed mushrooms (e.g. king oyster mushrooms, button mushrooms and shiitake)
  • 4 fresh figs
  • 2 cloves of garlic
  • 2 sprigs of rosemary
  • 4 Lammfilets (ca. 250 g)
  • 1ELÖl
  • salt
  • pepper from the grinder
  • 250 g Fettuccine
  • 200 ml vegetable broth
  • 50 g fresh cream
  • 2 EL Dijon-Senf

1. Clean the mushrooms, grate, cut into smaller pieces if necessary. Wash the figs, dab dry, cut into wedges. Peel and chop the garlic. Pluck rosemary.

2. Pat fillets dry, cut each into 5 pieces. Put meat on skewers. Heat the oil, fry the skewers in it for 4-5 minutes, season. Add garlic and rosemary. Keep the skewers warm. Fry the mushrooms in the hot oil for about 8 minutes. Season with salt and pepper.

3. Cook the noodles in salted water for about 6 minutes. Mix the broth, crème fraîche and mustard until smooth, add to the mushrooms. Bring to a boil. Fold in the figs. Drain the noodles and arrange everything.

Per Person 450 kcal Fat: 11 g M approx. 45 minutes

Tomato and mozzarella gratin with spinach

Noodles from the oven: They don’t just taste good on cold days. Vegetables, herbs and light sauces make the casseroles figure-friendly.

FOR 4 PEOPLE

  • 500 g spinach leaves
  • 1 onion
  • 1 clove of garlic
  • 2 tbsp olive oil
  • 2 cans of diced tomatoes (400 g each)
  • salt
  • pepper from the grinder
  • 20 conchiglioni (large pasta shells, approx. 150 g)
  • 125 g Mozzarella
  • 4 slices of Serrano ham
  • 3 tbsp basil leaves
  • 100 g herb cream cheese (reduced fat)
  • 100 ml milk (1.5% fat)

1. Clean and wash the spinach. Peel and chop the onion and garlic. Heat oil, sauté onion and garlic. Add spinach and tomatoes. Boil, season, remove from the stove.

2. Preheat the oven to 200 degrees (180 degrees for a fan oven). Cook noodles in boiling salted water for 10 minutes. Drain, drain. Cut the mozzarella and ham into small pieces. Fill the noodles with the spinach mixture and place in a casserole dish. Distribute the rest in the form. Put the mozzarella and ham on the pasta. Bake for 20-25 minutes. Blend the basil, cream cheese and milk. Serve the casserole and sauce.

360 kcal fat per person: 14 g M approx. 1 hour

Vegetable and sweet potato casserole with macaroni

FOR 4 PEOPLE

  • 200 g macaroni
  • salt
  • 250g sweet potatoes
  • 250 grams of carrots
  • 1 large beetroot
  • 100 g Gruyère cheese
  • 150 grams of sour cream
  • 150 ml vegetable broth
  • 1 tsp cornstarch
  • pepper from the grinder
  • 1 bunch of chives

preparation

1. Cook noodles in boiling salted water for about 7 minutes. Drain, drain. Peel and coarsely grate the vegetables.

2. Preheat the oven to 180 degrees (160 degrees for a fan oven). Grate cheese and mix half with sour cream, broth and starch. Season with salt and pepper. Mix the vegetables and cheese mixture.

3. Place macaroni in a large, greased casserole dish or four small ramekins. Spread the vegetable mixture on top and mix with the noodles. Scatter the remaining cheese on top. Wash the chives, shake dry, cut into rolls and spread on the casserole. Bake for 20-25 minutes.

Rigatoni casserole with fennel and sheep’s cheese

FOR 4 PEOPLE

  • 700 grams of fennel
  • 1 bunch of spring onions
  • 200 g Rigatoni
  • salt
  • 1 tbsp olive oil
  • grated zest of 1 organic lemon
  • 1 tsp chopped thyme
  • 100 g sour cream
  • 150ml milk
  • 2 Eggs
  • 50 g feta cheese
  • 1 tbsp pine nuts

preparation

1. Clean the fennel, wash and cut into thin slices. Clean, wash and finely chop the spring onions.

2. Cook the noodles in boiling salted water for about 10 minutes. Pour off and drain.

3. Preheat the oven to 200 degrees (180 degrees for a fan oven). Heat the oil, sauté the fennel and onions for about 5 minutes. Season with salt, lemon zest and thyme. Whisk together the sour cream, milk and eggs, season. Mix noodles and vegetables in a greased casserole dish. Pour egg milk over. Crumble cheese on top, sprinkle with seeds. Bake for about 30 minutes.

440 kcal fat per person: 17 g M approx. 1 hour

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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