Guilt-Free Pasta Recipes (2024)

PREP TIME: 10 minutes
TOTAL TIME: 25 minutes
SERVINGS: 6

3 slices bacon
2 pt cherry or grape tomatoes, quartered
4 oz part-skim mozzarella, diced
3 Tbsp sherry wine vinegar
2 Tbsp extra virgin olive oil
1 sm clove garlic, minced
¾ lb chiocciole or rigatoni
¾ c sm basil leaves

1. COOK bacon in skillet over medium heat until crisp, about 6 minutes. Drain on paper towels and break into bite-size pieces.
2. STIR together tomatoes, cheese, vinegar, oil, and garlic in large serving bowl.
3. COOK pasta per package directions. Drain and immediately add to serving bowl with three-quarters of the basil. Toss until well combined and season to taste with salt and pepper. Top with bacon and remaining basil.

NUTRITION (per serving)383 cal, 15 g pro, 47 g carb, 3 g fiber, 14.5 g fat, 4.5 g sat fat, 203 mg sodium

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PREP TIME:10 min
TOTAL TIME:25 min
SERVINGS:6

2 Tbsp olive oil
2 links Italian-style turkey sausage, casings removed
1 Tbsp minced garlic
¾ c dry white wine
8 oz whole wheat rotini
1 can (15 oz) cannellini beans, rinsed and drained
2 Tbsp chopped drained oil-packed sun-dried tomatoes
10 oz baby kale
Red-pepper flakes

1. HEAT 1 Tbsp of the oil in large skillet over medium-high heat. Cook sausage, breaking into bits, 4 minutes. Transfer to bowl. Cook garlic in skillet, stirring, 1 minute. Add wine off heat and simmer until reduced by half, 2 minutes. Remove from heat.
2. COOK pasta, reserve ¾ cup cooking water, and drain. Add sausage, pasta, beans, tomatoes, and reserved cooking water to skillet. Gradually add kale and cook until just wilted, about 3 minutes.
3. SEASON and top with red-pepper flakes and remaining 1 Tbsp oil.

NUTRITION (per serving) 329 cal, 13 g pro, 43 g carb, 7 g fiber, 9.5 g fat, 0.5 g sat fat, 263 mg sodium

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PREP TIME: 15 minutes
TOTAL TIME: 30 minutes
SERVINGS: 6

¾ lb asparagus, trimmed
3 oz goat cheese or part-skim ricotta
¼ c extra virgin olive oil
3-4 Tbsp fresh lemon juice
2 Tbsp heavy cream
5 pepperoncini, rinsed, seeded, and chopped
¾ lb gemelli or rotini
10 oz frozen sweet peas, thawed
5 oz baby arugula, chopped
1 c sliced radishes
1 c chopped chives

1. COOK asparagus in large pot of boiling water until tender, 3 minutes. Transfer asparagus to bowl of ice water, reserving cooking water (do not empty pot). Drain cooled asparagus and cut into 1½’’ pieces.
2. WHISK cheese, oil, juice, cream, and ½ cup of the cooking water in large bowl. Stir in pepperoncini.
3. RETURN water in pot to a boil. Add pasta and cook per package directions, stirring in peas during last minute of cooking time. Drain in colander and add to bowl with asparagus, arugula, radishes, and chives. Toss until just combined. Season.

NUTRITION (per serving) 406 cal, 14 g pro, 53 g carb, 5 g fiber, 15.5 g fat, 4.5 g sat fat, 256 mg sodium

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PREP TIME: 10 min
TOTAL TIME:30 min
SERVINGS: 6

3 slices uncured organic bacon or turkey bacon
3 med leeks, white and pale green parts sliced (4 c) (Tip:Swish the sliced leeks in water to rinse out the grit)
1½ c frozen peas
12 oz bow tie pasta
2 lg eggs
½ c finely grated Parmesan

1. COOK bacon in large skillet until crisp. Drain on paper towels and crumble. Remove all but 1½ Tbsp fat from skillet. Cook leeks over medium heat, stirring, until golden, 7 minutes. Add peas and cook 3 minutes. Reserve in skillet off heat.
2. COOK pasta, reserve 1 cup cooking water, and drain.
3. Whisk together eggs, 1/4 cup of the cheese, 1 tsp pepper, and reserved cooking water.
4. ADD egg mixture and pasta to skillet. Cook, stirring, over medium-low heat until eggs are just cooked through and pasta is well coated, 3 minutes. Season to taste and top with reserved bacon and remaining ¼ cup cheese.

NUTRITION (per serving) 360 cal, 15 g pro, 52 g carb, 3 g fiber, 9 g fat, 3 g sat fat, 244 mg sodium

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PREP TIME: 15 minutes
TOTAL TIME: 30 minutes
SERVINGS: 6

¼ c 2% Greek-style yogurt
¼ c finely grated Parmesan
2 Tbsp extra virgin olive oil
1 Tbsp fresh lemon juice
1 ¼ tsp anchovy paste
1 tsp Dijon mustard
1 clove garlic, minced + 1 clove garlic, halved
1 lb sm boneless, skinless chicken breast halves
2 romaine hearts, halved
4 oz bread, cut into slices
½ lb penne
¼ c sliced radicchio

1. WHISKfirst 6 ingredients and minced garlic in bowl. Season to taste.
2. GRILL chicken, romaine, and bread (in batches) on lightly oiled grill over medium heat, turning, until bread is toasted and romaine is well marked, about 3 minutes, and chicken is cooked through, about 12 minutes. Rub bread with halved garlic clove and tear into pieces. Slice chicken.
3. COOK pasta per package directions. Drain and toss in bowl with chicken, romaine, radicchio, and dressing. Top with bread. Season.

NUTRITION (per serving) 357 cal, 26 g pro, 41 g carb, 3 g fiber, 9.5 g fat, 2 g sat fat, 360 mg sodium

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PREP TIME: 10 minutes
TOTAL TIME: 25 minutes
SERVINGS: 6

½ lb baby zucchini, halved
½ lb eggplant, cut into ⅓”-thick rounds
½ lb red onions, cut into ¼-thick slices
½ lb cellentani or rotini
½ c basil pesto
3 Tbsp sliced, dry-packed sun-dried tomatoes
3 Tbsp pine nuts, toasted

1. PREPARE lightly oiled grill for medium heat (or use grill pan). Coat zucchini, eggplant, and onions on both sides with olive oil spray, and season with salt and pepper to taste. Grill vegetables (in batches if necessary), turning, until golden brown and tender, about 6 minutes. Transfer to cutting board and cut into bite-size pieces.
2. COOK pasta per package directions. Drain and immediately toss in serving bowl with pesto, tomatoes, and grilled vegetables. Season to taste with salt and pepper. Sprinkle with pine nuts.

NUTRITION (per serving) 307 cal, 11 g pro, 38 g carb, 4 g fiber, 13 g fat, 3 g sat fat, 168 mg sodium

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PREP TIME: 10 min
TOTAL TIME: 25 min
SERVINGS: 4

2 c shredded cooked chicken breast
1½ c reduced-sodium chicken broth
¼-½ c refrigerated basil pesto
10 oz fettuccine, preferably whole wheat
1-2 Tbsp fresh lemon juice
¼ c pine nuts or walnuts, toasted (optional)
1-2 Tbsp extra virgin olive oil

1. STIR together chicken, broth, and¼cup of the pesto in large, deep skillet.
2. COOK pasta, drain, and add to skillet with lemon juice to taste. Cook over medium heat, stirring, until heated through, about 3 minutes.
3. SEASON to taste with salt and pepper and top with nuts (if using). Drizzle with oil and dollop with remaining¼cup pesto, as desired.

NUTRITION (per serving) 497 cal, 34 g pro, 55 g carb, 7 g fiber, 15.5 g fat, 3 g sat fat, 354 mg sodium

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PREP TIME: 5 min
TOTAL TIME:30 min
SERVINGS: 4

2 pt cherry tomatoes, halved
1 Tbsp chopped fresh rosemary or basil
2 Tbsp extra virgin olive oil
10 oz whole wheat penne
2 cloves garlic, minced
1½ Tbsp balsamic vinegar

1. HEAT oven to 425°F. Toss tomatoes with rosemary and 1 Tbsp of the oil on large sheet pan. Roast until wilted and beginning to brown, 20 minutes.
2. COOK pasta, reserve ¼ cup cooking water, and drain. Add pasta, tomato mixture, garlic, vinegar, and cooking water to pot and simmer 2 minutes.
3. SEASON to taste with salt and pepper and drizzle with remaining 1 Tbsp oil.

NUTRITION(per serving) 360 cal, 10 g pro, 61 g carb, 8 g fiber, 9 g fat, 1 g sat fat, 22 mg sodium

PREP TIME: 20 minutes
TOTAL TIME: 30 minutes
SERVINGS: 6

6 Tbsp fresh lime juice
5 Tbsp fresh orange juice
4 thin scallions, chopped
2 Tbsp seasoned rice vinegar
1 Tbsp dark sesame oil
¼ tsp red-pepper flakes
2 lg carrots, grated
½ lb cooked, peeled, and deveined shrimp, halved
½ lb jumbo lump crabmeat, picked over for shells
¼ c mint leaves
¼ c cilantro leaves
¾ lb farfalle (bow ties)
4 Tbsp sesame seeds, toasted

1. WHISK together first 6 ingredients in large serving bowl. Gently stir in carrots, shrimp, crabmeat, mint, and cilantro.
2. COOK pasta per package directions. Drain and immediately add to serving bowl, tossing until well combined. Add 2 Tbsp of the sesame seeds, season to taste, and toss. Sprinkle with remaining 2 Tbsp seeds.

NUTRITION (per serving) 363 cal, 25 g pro, 50 g carb, 3 g fiber, 7 g fat, 0.5 g sat fat, 354 mg sodium

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