Perfectly Proportioned Pasta
"Everything you see I owe to spaghetti." – Sophia Loren
Purchasing pasta used to be so simple. All I had to do was buy a bag or box of the popular brand. There were only about three or four brands to choose from so the decision was easy. These days it seems that pasta has almost entirely engulfed Aisle 6. When the cereal aisle exploded in size, I doggedly stuck with my usual. But, with pasta, the allure of a new find was too strong. Was the Rustic Home style brand from Italy that cost the moon worth the price? Was the organic whole grain pasta really better for you? Was the brand that used some rather unique grains not found in traditional pasta tastier?
Some people choose, for a variety of reasons, to forgo all pasta. But for people like me, it made more sense to just know the calories ahead of time, count them, and enjoy the perfect amount that fits in to my day.
Looking more closely at the nutrition facts in the vast expanse of pasta options, I found that a cup of traditional pasta has 221 calories and 2.5g of fiber in each cup. That’s not bad. 220 calories is easy to fit into my day with just about any sauce - plus there's a little fiber, only need to measure out one serving. A single cup of whole wheat pasta has 174 calories and 6.3g of fiber which makes it a winner both in calories and simply amazing in the fiber department. Foods that are high in fiber are so filling you can eat less yet stay fuller longer, a major win in my book. Organic Whole Wheat with Flaxseed Pasta also scored well - 200 calories and 6.0g of fiber per cup.
The nutrition facts were all very nice, but, how do the different types compare in flavor? I decided to test drive whole wheat pasta on my family, safely topped with everyone's favorite sauce. I am not going to pretend that we all loved it right off the bat. I, for one, did not care for it. So next I tried a fiber and protein enriched brand that was declared by the entire family to be tastier than traditional pasta and of good texture. Perhaps gradually shifting away from regular pasta altered my taste buds and my attitude; but for whatever reason, the next time I tried whole wheat pasta, I loved it - and so did my family. In fact, unless it is a rustic ready made or homemade, we rarely have traditional pasta anymore.
A typical pasta sauce in a jar has a mere 109 calories in a serving which brings total per serving calories with pasta to 283. Add a tablespoon of Parmesan, a pretty salad or hot vegetable, and a side of white beans in garlic and herbs for a wonderful healthy low calorie meal that is filling, tasty, and low calorie. If you prefer to make a pasta meal from scratch instead of using jars and boxes, give one of these recipes a try!
In this recipe, I’ve paired a Cacciatore Sauce with gnocchi, but the sauce is delicious over any pasta you love…or over chicken…or eggplant…well, you get the picture!
Marg’s Tomato Wine & Feta Sauce is simple and simply fantastic!
Water Sauce for Pasta, try this light sauce for pasta that is ordinarily tossed with little else but olive oil or butter.
Broccoli Carrot Alfredo Sauce is a wonderful lighter version of the traditional artery clogging plate of deliciousness. Enjoy it over pasta, or eat it as a side dish!
About.com’s Vegetarian Crockpot Spaghetti Sauce is perfect for those that have very little time and want to come home to a delicious meal.
Some of us either have well muscled arms or pasta machines or very strong sons that like to knead dough. So for those that really want to go all out and make the pasta yourself, here's my favorite recipe for pasta dough.
You can have pasta and lose weight. You can have pasta and gain weight. It all depends on how much you eat and what you serve with it. The perfect pasta proportion for me is to have the pasta on one side of my plate, then the other half split between either two vegetables or a veggie and some beans, the whole of which served with a bowl of minestrone. Making pasta find a happy home in your way of eating is easy with the recipe search bar and your friends at Calorie Count!
Your thoughts…
Does eating pasta make you feel as beautiful as Sophia Loren? Have you tried the new higher fiber or whole wheat pastas? What do you love to put on your pasta? If you don't eat pasta or carbs, what do you enjoy eating in their place? Have you ever made homemade pasta dough? What is your favorite pasta sauce recipe?
Comments
I have been wanting to make zucchini pasta, but could not find a cutter, thanks for the link. I shredded some to use till I found a cutter, but it really makes it fine textured when I want a bit of coarseness under the sauce. I will try the edamame sauce too. I want to use more edamame but haven't been overwhelmed with recipes so far. I will eat it as I have previously fixed it, but sometimes I want to slip a healthy meal in on the guys and their taste buds are more choosey.
Original Post by: onebadsummerWhole What Pasta?
Do you proof your stuff properly before you post?
C'mon.
Are you really trolling on a weight loss website? Did it really make that much of a negative impact that there was ONE typo? Would you REALLY have noticed the word "what" vs "wheat" on an article that you wrote and proofed?
C'mon.
Original Post by: ninavI love pasta but have decided that I like zucchini pasta better when I'm trying to cut calories. Zucchini is so low on calories and serves as a good vehicle for sauces while still allowing for side dishes and salads. I use a julienne peeler to make it.
http://www.amazon.com/OXO-Good-Grips-Julienne-Peeler/dp/B000 0CCY1SAnd then I top it with Edamame Pesto
http://www.theppk.com/2009/10/edamame-pesto-a-totally-satisf ying-low-fat-manifesto/
How do you make zucchini pasta?
thanks for pointing out the typo, onebadsummer. It's been fixed!
Love the zucchini suggestion, ninav! Do you slice the zucchini lengthwise then saute or boil?
I don't eat a lot of pasta. But these brown rice macaroni elbows, which are delicious, have 200 calories a serving, 6 grams of protein, and 6 grams of fiber....Hodgson Mill brand, at least. It's gluten-free and vegan.
Zucchini pasta is so easy. Get one of those peelers or you can use a vegetable peeler to make wide noodles. Lightly sprinkle with salt and let it sit for 10 min. Then rinse, squeeze off the excess water. Now you can eat this raw or microwave or sauté it for a few minutes to heat it up. Try it! You'll be surprised!
Another wonderful subsitute for pasta is Spaghetti Squash. Add your favorite sauce and eat up!
I'm a runner, so I need carbs to fuel up. I have to say that I'm very pleased that I can find more pasta options in the grocery store. Yesterday, for the first time, I found 100% whole wheat elbow macaroni!! Yay!! As for taste, you really do get used to it. At first I didn't like it, and now I definitely prefer whole wheat pasta over regular.
Yesterday I made some spaghetti with sauteed mushrooms and veggie "fake" sausage crumbles. Soo good!
Thanks for the article and the recipes!
As for pasta alternatives, let's not forget spaghetti squash!!
Because High Fructose Corn syrup is in so many products read your sauce labels.
I usually eat either whole wheat pastas or Ronzonnii's Smart Taste which has added fiber and protein.
Also cook your pasta al dente. The more you cook pasta the "starchier" it becomes and is processed differently in the gut and not in a good way.
I'm half Italian (as in 2nd gen American) so I can't hear a discussion about pasta without jumping in! ;)
I love the newer whole grains/high fiber pastas. I don't even need to eat a whole cup -- I just measure off 1.5 oz dry and with some vegetables and a sprinkling of REAL parmesan (not the green can crumbs) it's perfect. But if I'm going to eat white flour pasta, it's either my grandmother's homemade egg noodles (omg, sooooooo good!) or the dried pasta I brought back from our last trip to Italy. Italian pasta extruders are made from different materials than those in the U.S. and it really does change the surface texture, and that changes the entire pasta experience.
Side note -- I find it amusing that in the U.S. the packages give ranges for how long to cook the pasta (i.e. 8 minutes for firm, 11 for tender) while the Italian packages just say "cook for 12 minutes". No ranges, no preferences. 12 minutes for everyone. End of discussion. :D
(sed06071949 -- um, what do you mean when you say "The more you cook pasta the "starchier" it becomes"? The more you cook pasta the more starch it releases into the water. And that makes it better on blood sugars because you're consuming fewer carbohydrates. Please explain how releasing starch make pasta more starchy?!)
I eat Shirataki noodles (also known as miracle noodles). Since they have no calories, fat, cholesterol (not sure about sodium) I suffer them when I'm really buckling down.
Love this chat... love pasta! For a low carber its difficult to find a good one. Dreamfields makes an amazing low carb pasta. Many forms including lasagnia. The taste and texture is fantastic. I make my own sauce with cherry tomatoes and what ever else is in the garden. Nice low carb, low gi and good calorie alternative to traditional pastas.
Cheers!
Original Post by: jciI'm a runner, so I need carbs to fuel up. I have to say that I'm very pleased that I can find more pasta options in the grocery store. Yesterday, for the first time, I found 100% whole wheat elbow macaroni!! Yay!! As for taste, you really do get used to it. At first I didn't like it, and now I definitely prefer whole wheat pasta over regular.
Yesterday I made some spaghetti with sauteed mushrooms and veggie "fake" sausage crumbles. Soo good!
Thanks for the article and the recipes!
As for pasta alternatives, let's not forget spaghetti squash!!
I've had the spagetti squash as the actual spagetti once when I went to a friends. How do you cook that? I have never made it..
Here's a great recipe, complete with a variety of How To's for cooking the squash so you can use it as pasta!
Qestion for the board: When measuring servings of pasta, is the weight cooked pasta or uncooked pasta? I see the weight on the nutrition facts lable but it never specifies. Thank you!
love whole wheat pasta..tastes great and love the fiber.. feels like I am really doing something good for the body.. great topic.
Instead of starchy I guess I should have typed mushy and less able to absorb sauce if you like sauce. I am not certain of the source but I believe it was someone on PBS who indicated that nutritional value of some foods including pasta can change with over cooking. I'd guess along with the "starch" that gets washed away so does the fiber and nutrients. I'll research it and get back to you.
hi there cookdrinkfeast (love your name!),
Most of the food items at Calorie Count will have a drop down arrow by where you are seeing the weight. In the case of pasta, you can choose to measure in ounces, grams, or cups! Here's a link with the amount set to 1 cup.
I'm not sure if this item is only available in Canada but Catelli Smart pastas are great tasting and have more fibre than regular white pasta. I use to eat and enjoy Dreamfields pasta which was available at a specialty store and a bit pricey. But, since Catelli Smart has come out and is readily available I have been eating and enjoying this in place of Dreamfields.
Catelli Smart is available in spagheti, spaghetitini, lasagne, penne and fusili
Pasta is quite high....if I don't use whole wheat, I'll use brown rice spaghetti noodles...can't tell the difference! Lundberg's makes a good organic one.
BUT, when my calories are high for the day and I am huuuungry, I will open a can of low-salt green beans, dump it on a plate, top it with a bunch of marinara...really satisfying and for about 55 calories :-)
I'm also on the spaghetti squash boat. @cupids_cowgirl - All you need to do is cut it in half, lengthwise, place both pieces cut side down in a casserole dish with water covering the bottom. Bake at about 400 degrees, maybe around 30 minutes or until you can pierce the shells. After it's cooled off enough to touch, take a fork and rake out the meat. Serve with any of your favorite pasta sauces. It tastes so great, I don't usually use much, or I just toss it with olive oil, a little sea salt and pepper, some sliced tomatoes, basil.
On the main topic, I have tried everything to try to enjoy wheat pasta. I just don't think it can be done. The texture is just...blah. I've really liked the vegetable pasta - mostly the vegetable radiatore (LOVE radiatore) from Trader Joe's. I love quinoa, but cannot find quinoa pasta to save my life. Where does one buy this? I've read the veggie pastas don't have much veggie nutrition, but at least it's a little better than some of the other choices out there. And it lets me avoid trying wheat pasta again. Ick.
Original Post by: sed06071949Instead of starchy I guess I should have typed mushy and less able to absorb sauce if you like sauce. I am not certain of the source but I believe it was someone on PBS who indicated that nutritional value of some foods including pasta can change with over cooking. I'd guess along with the "starch" that gets washed away so does the fiber and nutrients. I'll research it and get back to you.
AH, that makes more sense! Thanks for clarifying. :)
I do know that more tender pasta (vs al dente pasta) is better for diabetics in terms of glycemic index. Not sure about nutritional value . . . Vitamin C breaks down with heat but there's not much vitamin C in pasta . . .
Original Post by: teelynn56Has anyone ever used Shirataki noodles.
I tried them recently because I read about them on the hungrygirl website. I really wanted to like them since it's only 40 calories for a whole packet, but they were just awful. They made my entire house smell like rotting fish, which was an instant turn off and I was honestly scared to eat them after I smelled that because I was nervous that they'd gone bad or something. I made a fettuccine Alfredo recipe with them using laughing cow cheese, sour cream, and grated Parmesan. It was a huge bowl for less than 100 calories and I was so excited...until I tasted it. The taste isn't so awful, but the texture is just really, really bad. I was chewing one noodle for probably a full minute before I spit it out and then just threw the whole bowl away.
I recently read a post on here saying that if you dry roast them in a pan it gets rid of a lot of the extra moisture and changes the texture slightly...I'm not sure if I'll ever try them again, though. I think I'd honestly just rather have a smaller portion of higher calorie pasta than be able to eat a huge bowl of pasta that I really don't enjoy just because it's lower in calories.
I really like whole wheat pasta. I think it tastes much better than traditional pasta. I grill up pine nuts, huge chunks of garlic, sun dried tomatoes, artichoke hearts, and kalamata olives in a tiny bit of olive oil and use that as a "sauce" over pasta. I top the pasta with either goat cheese or feta. It's so yummy.
Original Post by: cookdrinkfeastQestion for the board: When measuring servings of pasta, is the weight cooked pasta or uncooked pasta? I see the weight on the nutrition facts lable but it never specifies. Thank you!
I think its uncooked if it doesn't specify
Due to health/dietary restrictions, I watch my carb counts each day. Having grown up in a strong Italian household, pasta (of all varieties) was our main to-go food. Now that I monitor carbs, having a cup of pasta alone does not always do the trick and has left me feeling very deprived. I have learned that mixing spaghetti/capellini/fettucini and whatever long type of pasta we enjoy with equal parts of Tofu Shirataki noodles really does the trick. These noodles are not made with any flour, so they have a zero carb count. I still get to enjoy my full cup of pasta, but by adding the shirataki noodles, along with veggies and my favorita sauce, I can still feel like I'm having a big portion, along with everyone else at the table. Now I walk away from a pasta meal feeling completely satisfied. Try it!!
I bought whole wheat pasta and it just doesn't taste good to me, hopefully it is an acquired taste like someone above stated. I love homemade mac n cheese and recently tried whole wheat rigatoni with the Cabot 75% fat free cheddar...dissapointing
Love the Whole Wheat Spaghetti, bowties, etc. They are great al dante and take a little more time to digest which means that they release their starch slower into the blood stream making it much healthier for the diabetic and does a better job filling you and as you have said helps you to meet the 40 grams per day of fiber. I love to prepare a tomatoe base with pressed garlic, chopped onions, chopped carrots, sliced mushrooms, red and white wine with water added slowly couple tablespoons full at a time of each liquid so that you saute in the liquid. Add to taste, rubbed dry basil, 1/2 the amount of rubbed dry oregano, and dry celery about 1TBSP. Add one can of chopped tomatoes, or cut up your own tomatoes and simmer down until there is very little juice and the sauce is thick. I like to add a TBSP of dijon mustard to this sauce as my red wine is a little sweeter than I prefer, but love the flavor combo. I have also used cooked lentils in spaghetti sauce base - wonderful. Also have used chopped artichoke hearts, (wash if you use marinated) fresh in spaghetti sauce base and that was good also. aea
A note about Shirataki noodles. They are very difficult to eat, if eaten all on their own. Their texture tends to be quite gummy. Don't boil or cook them. They are already cooked in their storage bag. Just rinse them under very hot water for a few minutes, and then mix into your pasta dish. Much easier to enjoy them if you have other items like pasta or veggies to chew along. Made the mistake of boiling them to death the first time, and then eating them alone. I thought I was going to vomit!! Mix them with other foods, try not to cook them, as they are already cooked. It's a nice pasta substitute, but you can't assume it's like eating pasta. Nothing is as good as the real thing, but they are a good addition for those who have to monitor carbs.
I use the Miracle Noodles all the time, and find them great. I buy them in various shapes, flavors, and even like rice. The big trick is that you empty the bag into a strainer the sink, wash with hot water, drain, and dry before putting it into whatever you are going to use it with. Mix thoroughly into dish, and cook with the dish already on the stove for just a few minutes. It will absorb and meld with the flavors of the dish being cooked. I also use scissors to cut them up a bit before putting into dish on stove.
Original Post by: ninavI love pasta but have decided that I like zucchini pasta better when I'm trying to cut calories. Zucchini is so low on calories and serves as a good vehicle for sauces while still allowing for side dishes and salads. I use a julienne peeler to make it.
http://www.amazon.com/OXO-Good-Grips-Julienne-Peeler/dp/B000 0CCY1SAnd then I top it with Edamame Pesto
http://www.theppk.com/2009/10/edamame-pesto-a-totally-satisf ying-low-fat-manifesto/
I do this and I love it I sometimes shred the zucchini in the morning and let it sit in tupperware with lemon juice so I get lemon noodles and something to look forward to all day! Zucchini noodles with homemade sauce costs me less then 300 calories.
For real pasta lovers, whole wheat pastas just don't cut it, even in a diet. Shiratake noodles are great, but don't overlook spaghetti squash. It's something you may ignore when you're not dieting, but when you are, it's really pretty good. Making your own sauce where you can control the calorie count and making meat balls with turkey breast will make a passable substitute.
I think someone mentioned it above, but Catelli Smart Pasta is wonderful. If memory serves correct, it has way more fibre than white pasta, and less calories than whole wheat. It's a win-win! I was so happy when this product came out, since I am a pasta fiend, and whole wheat pasta just tasted like cardboard for me. I can't even notice a difference in taste between Smart Pasta and regular white flour stuff. It's great!
It comes in a purple box, a bunch of different pasta types, and I think it's relatively equivalent price-wise to the rest of Catelli's pastas.
Ronzoni, the company that makes Catelli has a Ronzoni Smart Pasta with nearly half the calories and fat grams. Is Catelli just a Canadian product? I have never seen it in the U.S..
I'm assuming Catelli is just the Canadian version of it, yes. So Ronzoni Smart Taste Pasta is what you're looking for in the States. It's also in a purple box.
I can't eat traditional pasta anymore because I have to eat Gluten free. I haven't tried much gluten free pasta yet, but I love spaghetti Squash... I did have gluten free mac and cheese made with rice pasta. It was good. I eat a lot of rice noodles because I love Thai and Vietnamese food.
When I could still eat wheat I would buy Whole Wheat Pasta. It was yummier then regular pasta. I also used to love getting the Garden Vegetable pasta that was made with carrots, tomatoes and spinach. It was delicious. I miss that.
Wow, what a great discussion here. I am trying to learn how to like whole wheat (what???) pasta!!!
Note: I never even noticed the typo. Who cares?
Original Post by: mewlkittenI can't eat traditional pasta anymore because I have to eat Gluten free. I haven't tried much gluten free pasta yet, but I love spaghetti Squash... I did have gluten free mac and cheese made with rice pasta. It was good. I eat a lot of rice noodles because I love Thai and Vietnamese food.
When I could still eat wheat I would buy Whole Wheat Pasta. It was yummier then regular pasta. I also used to love getting the Garden Vegetable pasta that was made with carrots, tomatoes and spinach. It was delicious. I miss that.
If you are trying gluten free, and like traditional Macaroni & cheese, try making your white sauce by thickening milk with cornstarch, then adding the grated cheese. You can use the fat-free cheddars this way and still come up with something edible.
Yes, I have. Unfortunately, I ordered them on line and they cost a fortune to return because of the weight and postage. The texture is very odd and I just could not handle it. It was not a good choice for me. They are available in many areas, so check it out first and buy locally!
Spaghetti Squash is one of my very favorite veggies and I really do like a warm tossing of garlic powder, olive oil, paprika and oregano and why not add a few of those beautiful rice noodles for color and taste appeal!! I could even toss in a few kidney beans to add a little more to color. Do you like sauted onion? add a little and give it all a toss. Yum I am getting hungry. Guess breakfast is a must now. aea
I have a friend who does not enjoy whole wheat pasta. However, when I prepare spaghetti, I always make 1/2 of the amount with whole wheat pasta included. I do this by buying a durham white pasta that cooks in the same time as the whole wheat pasta (there are so many to mention), some I have found cook in 6-8 minutes, some in 9-10 minutes and some in 10-14 minutes. I like to use barilla white round noodle that comes as long as spaghetti, with a smaller whole wheat spaghetti. By breaking them down to the same size they can be come lovely bases with spaghetti sauces of various flavors. I do not use cheese, but my friend does:) And the variety of cheese with enhance the main veggie of whatever type you use. Sometimes roasted red peppers as a base with the sauce.:) Hope these suggestions will help. aea
I would also suggest people consider low glycemic index products. They are pastas that are designed to digest slower, and help you feel full longer.
A few friends I know have tried it and also benefit from the lowered spike in blood sugar, which helps with their diabetes.
I suspect that low GI pasta would also be better for those wishing to lose weight.
Another pasta suggestion: soba noodles, which are available in Asian import stores and many supermarkets.
These Japanese noodles are made from buckwheat flour. They have the benefits of whole grains without the (to me) unpleasant taste and texture of whole wheat pasta (which my kids and I will endure but which my husband will not).
Soba is quite versatile: it's beautiful used cold in salads - try with a vinaigrette dressing made with sesame oil, shredded vegetables and green onions. It can also sub in for pasta in pretty much any dish. I've also taken to making this quite often: http://www.womenshealthmag.com/nutrition/japchae-recipe ;(Substitute other veggies if you don't have the right mushrooms, etc. - it's a flexible recipe. I never put in as much sugar as the recipe calls for, either).
I've recently found an organic brand of soba (available in many supermarkets, at least in Canada) which is made from a variety of grains - buckwheat combined with rice, millet, etc.
Worth considering if you're yearning for the "substance" of pasta but want to avoid refined grains.
Substance: I do avoid refined grains, by combining Kidney beans or cece beans with whole kernel corn and chopped bell peppers, these are usually doctored up with garlic, powdered or fresh pressed, chopped onion sauted, and cumin to taste. This can be served over brown rice and is quite filling. Different than pasta, but gives you substance. It can be served hot or cold as I have eaten the kidney beans, corn, and seasonings tossed cold and a little hot rice to go with my whole wheat pita or arab bread. Sometimes I have my favorite, a handful of barley bun - warm and chewie!! Or a sliced tomatoe and chopped cucumber salad with oil and vinegar, salt & pepper.:) Hope this helps:) aea
Original Post by: teelynn56Has anyone ever used Shirataki noodles.
Yes I use shirataki noodles instead if pasta all the time. In one bag has 40 calories and absolutely low in carbs. I never have that sleepy feeling effect after eating this stuff. My husband finally tried it and told me to never buy pasta again. He is a serious picky eater so if he loves these noodles I think anybody would! The are absolutely healthy made with soybean and yam flour.
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I love pasta but have decided that I like zucchini pasta better when I'm trying to cut calories. Zucchini is so low on calories and serves as a good vehicle for sauces while still allowing for side dishes and salads. I use a julienne peeler to make it.
http://www.amazon.com/OXO-Good-Grips-Julienne-Peeler/dp/B000 0CCY1S
And then I top it with Edamame Pesto
http://www.theppk.com/2009/10/edamame-pesto-a-totally-satisf ying-low-fat-manifesto/