Caprese Chicken Pasta

You will love this comfort food "Mac and Cheese" with a twist! 

Serves 10 ( 1 c. = 9 points +)

• 1 lb. boneless, skinless chicken breasts, cooked and shredded
• 4 c. grape tomatoes
• 2 T. olive oil
• 12 oz. uncooked penne pasta
• 1 T. crushed garlic
• 10 tsp. flour
• 3-1/2 c. skim milk
• 1 tsp. salt
• 1 tsp. pepper
• 1-1/2 c. part-skim shredded mozzarella
• 2/3 c. Parmesan cheese, grated
• 1/2 c. torn basil leaves
• 1/4 c. Panko Japanese bread crumbs
• 1/4 tsp. crushed red pepper flakes

Preheat broiler to high. Combine tomatoes with 1 T. oil on a jelly roll pan. Broil 3 minutes or until tomatoes begin to break down.

Cook pasta; Drain. Return pasta to pan.
Heat a saucepan over medium heat. Add 1 T. oil. Add garlic and cook 1 minute. Stir in flour. Add milk, salt, pepper, stirring with a whisk. Bring to a simmer; cook until thickened. Remove pan from heat; stir in cheeses. Add cheese mixture to pasta; toss.Stir in chicken. Stir in tomato mixture and basil. Spoon into a 13 x 9 pan coated with nonstick spray. Sprinkle with Panko and red pepper flakes. Broil 2-4 minutes or until Panko is browned.

Parsley Orzo

serves 4 ( 1/2 c. = 4 points +)

• 1 c. uncooked orzo pasta
• 1/4 c. chopped fresh parsley
• 1 T. olive oil
• salt and pepper to taste

Cook pasta; drain. Combine pasta with olive oil, parsley, salt and pepper.

Fettuccine with Grape Tomatoes, Zucchini, and Ricotta

A great, fresh-tasting weeknight dinner full of the taste of summer produce!

Serves 4 ( 1-1/2 c. = 8 points +)

• 8 oz. uncooked fettuccine
• 1-1/2 c. grape tomatoes, halved
• 2 medium zucchini, halved length-wise and cut crosswise
• 1 T. olive oil
• salt and pepper to taste
• 2 tsp. crushed garlic
• 1/2 c. light ricotta
• 1 T. grated Parmesan cheese

Boil pasta; drain.
Meanwhile, heat a large nonstick skillet coated with cooking spray. Add oil and swirl to coat. Add zucchini and season with salt and pepper. Cook until crisp-tender. Add tomatoes and garlic and cook until tomatoes soften. 
Place pasta and zucchini mixture in a large bowl and toss to coat. Season pasta with additional salt and pepper as needed. Top with dollops of ricotta and sprinkle with Parmesan.

Orzo Salad with Spicy Buttermilk Dressing

A great pasta salad to serve with any Mexican dish or grilled entree.

Serves 8 ( about 3/4 c. = 5 points +)

• 1 c. uncooked orzo pasta
• 1 c. frozen whole-kernel corn, thawed
• 24 grape tomatoes, halved
• 3 green onions, sliced
• 1 ( 15 oz.) can black beans, drained and rinsed
• 1/4 c. low-fat buttermilk
• 3 T. chopped, fresh cilantro, divided
• 3 T. fresh lime juice
• 2 T. fat-free sour cream
• 2 T. light mayonnaise
• 1 tsp. chili powder
• salt
• pepper
• 1 tsp. crushed garlic
• 1 peeled, diced avocado
• 1 T. fresh, chopped parsley

Cook pasta; drain and rinse in cold water. 
Place orzo, corn and next 3 ingredients ( through beans) in a large bowl; toss.

Combine buttermilk, 2 T. cilantro and next 7 ingredients ( through garlic) in a small bowl, stirring well with a whisk. Drizzle over orzo mixture; toss. Gently stir in avocado. Garnish with remaining 1 T. cilantro and 1 T. parsley.

adapted from "Cooking Light"

Spring Vegetable Penne with Lemon Cream Sauce

A quick weeknight dish!

Serves 10 ( about 1-1/2 c. = 9 points +)

• 1 T. olive oil
• 1 Vidalia onion, chopped
• 1 ( 8 oz) package pre-sliced mushrooms
• 1 tsp. dried thyme
• 1 T. crushed garlic
• 2 T. flour
• 1 c. fat-free chicken broth
• 1 c. fat-free half and half
• 1-1/2 c. frozen green peas
• 6 T. grated Parmesan cheese, divided
• 1 T. grated lemon rind
• 2 T. fresh lemon juice
• salt and pepper to taste
• 1 lb. uncooked penne pasta
• 1 lb. (1 inch) diagonally cut asparagus

Heat a large nonstick skillet over medium-high heat. Add oil and swirl to coat. Add onions and mushrooms; saute 5 minutes or until tender. Stir in thyme and garlic. Cook 1 minute. Sprinkle with flour. Cook 30 seconds, stirring constantly. 
Stir in broth and half and half; cook until slightly thickened ( 2-3 minutes). Add peas, 4 T. cheese, lemon rind, juice, salt, and pepper. Cook until peas are heated through.

Cook pasta according to package, omitting salt and fat. During the last 3 minutes of cooking, add asparagus to pan; drain. Add pasta mixture to mushroom mixture. Toss to coat. Transfer to a serving bowl and sprinkle with remaining 2 T. cheese.

adapted from "Cooking Light"

Penne with Roasted Vegetables and Fresh Mozzarella

The thing I love about this recipe is that roasted vegetables taste wonderful and are so easy to make! You can make the vegetables ahead of time and just stir them into the pasta before serving. This fresh-tasting, healthy meal is oh-so-satisfying!

Serves 10 ( generous 1 c. = 8 points +)

• 1 lb. penne pasta
• 3 small zucchini, halved lengthwise, sliced and cut into 2 inch pieces
• 4 medium carrots, sliced thinly, lengthwise into 2 inch pieces ( about 1/2 inch thick)
• 1 onion, sliced
• 1 pint cherry tomatoes
• 2 roasted red bell peppers ( packed in water) diced
• 4 T. olive oil
• salt and pepper to taste
• 4 oz. mozzarella pearls
• 1/4 c. freshly grated Parmesan cheese

Preheat oven to 400 degrees. Place zucchini, carrots, onion and tomatoes on a large baking sheet. Drizzle with 2 T. olive oil. Sprinkle with salt and pepper and toss to coat. Bake 20-30 minutes, turning a couple times during baking. Remove from baking sheet and set aside.

Boil pasta; drain. Place pasta in a large bowl. Season with salt and pepper to taste. Stir in 2 T. olive oil. Gently stir in vegetables and mozzarella pearls. Sprinkle with Parmesan and toss to coat.

Orecchiette with Snap Peas and Tuna

Orecchiette means "little ears" in Italian. These noodles are not only cute, they hold sauce very nicely.
Serve this pasta warm or cold.

serves 8 ( about 1-1/4 c. = 7 points +)

• 1 lb. orecchiette noodles
• 1/2 lb. sugar snap peas, cut in half
• 2 tsp. lemon zest
• 1 T. lemon juice
• 2 T. olive oil
• 2 T. grated Parmesan cheese
• 1 can ( 4 oz) tuna packed in water, drained
• salt and pepper to taste

Bring a large pot of water to a boil. Add pasta according to package directions. Steam the pas for 2 minute or just until the color begins to brighten. If you have a steamer basket that is larger than the diameter of your pasta cooking pot, you can set it directly on top and utilize the steam from the boiling water below.

While pasta is cooking, whisk together lemon zest, juice, olive oil, Parmesan, salt and pepper. Stir in tuna and peas. Drain pasta and stir into tuna mixture.

Roasted Red Pepper and Spinach Pasta with Chicken

Light and fresh tasting!

serves 4 ( 1 chicken breast half and 1 c. pasta mixture = 10 points +)

• 6 oz. uncooked rainbow rotini
• 2 roasted red peppers ( packed in water), diced
• 3 oz. ( 3/4 c.) fresh mozzarella pearls or fresh mozzarella, diced
• 2 T. olive oil
• 2 tsp. white wine vinegar
• 2 tsp. crushed garlic
• salt and pepper to taste
• 2 c. fresh spinach
• 4 ( 4 oz.) boneless, skinless chicken breast halves

Cook pasta in boiling water until al dente. Stir in spinach and let wilt; Drain.

Meanwhile, whisk together oil, vinegar and garlic; set aside.

Heat a large nonstick skillet coated with cooking spray. Season chicken with salt and pepper. Cook chicken until juices run clear. Let stand 5 minutes before slicing.

Place diced peppers, pasta mixture and mozzarella in a large bowl. Season with salt and pepper. Toss with olive oil mixture.

Serve pasta topped with chicken.

Herbed Chicken and Tomatoes Over Fettuccine

You will enjoy this quick weeknight meal. I chose to use spinach fettuccine because of the nice color. I was needing to see something green after this long winter!

serves 6 ( 1 chicken breast half with 2/3 c. pasta = 8 points +)

• 8 oz. fettuccine
• 1-1/2 tsp. dried basil
• 1-1/2 tsp. garlic powder
• 1 tsp. dried Rosemary
• 3 T. flour, divided
• 6 ( 4 oz) boneless, skinless chicken breasts
• 1 T. olive oil
• 1 small onion, finely chopped
• 1 can ( 15 oz) diced tomatoes, drained
• 1-1/2 c. fat-free chicken broth
• 2 T. fat-free half and half

Cook pasta until al dente, drain.
Meanwhile mix seasonings in a small dish. Combine 2 T. flour with 2/3 of spice mixture in another dish.
Coat chicken in seasoned flour. Heat oil in a large skillet over medium heat. Add chicken. Cook until golden and cooked through. Remove and keep warm.
Spray skillet with nonstick spray. Add onion and cook until softened. Add 1 T. flour and stir. Add drained tomatoes, broth and remaining spice mixture. Bring to a boil, stirring occasionally. Reduce heat and simmer 5-10 minutes or until beginning to thicken. Stir in half and half. Return chicken to skillet and heat through. Serve chicken and sauce over pasta.

Linguini with a Light Bolognese Sauce

This light sauce comes together in a jiffy! It is also another way to get some vegetables into your children's diets!

serves 8 (  1 c. pasta with sauce and 1 T. Parmesan cheese = 10 points +)

• 1 T. olive oil
• 1 onion, finely chopped
• 1 medium carrot, finely chopped
• 1 celery rib, finely chopped
• 2 garlic cloves, crushed
• 12 oz. ( 3 links) Jenny O hot Italian sausage, casings removed
• 1 ( 15 oz.) can tomato sauce
• 1 ( 6 oz) can tomato paste
• 1 c. water 
• 1 c. white wine
• 2 tsp. oregano
• 1 tsp. dried basil
• salt and pepper to taste
• 16 oz. uncooked linguini
• 8 T. Parmesan cheese, grated

Heat oil in a large nonstick saucepan over medium heat. Add onion, carrot and celery. Cook until onion is translucent. Stir in garlic and cook 1 minute. Stir in sausage, breaking apart with a wooden spoon. Cook until sausage is no longer pink. Add tomato sauce, paste, water, wine and spices ( through salt and pepper). Bring to a boil, reduce heat, cover and simmer for 30 minutes or up to 2 hours. If sauce thickens too much add just a bit more water.

When nearly ready to serve, boil pasta until al dente. Drain. Serve sauce over pasta. Top each helping with 1 T. grated Parmesan cheese.

adapted from the cookbook "Fast and Fit" by Theresa Guidice

Fettuccine with Butternut Squash Carbonara

Last night I made this pasta dish. My granddaughter, who is 19 months old, absolutely loved it. She kept saying "more"! This is a great way to get some vegetables into those picky eaters! This is also another great weeknight dish as the prep and cooking time are not that long.

Serves 8 ( 1 c. pasta = 7 points +)

• 1/4 lb. reduced-fat bacon, 
• 1 T. finely chopped fresh sage
• 3 c. peeled, diced butternut squash
• 1 c. chopped onion
• 2 garlic cloves, crushed
• 2 c. fat-free chicken broth
• salt and pepper to taste
• 16 oz. uncooked fettuccine
• 1/4 c. grated, fresh Parmesan cheese

Spray a large nonstick skillet with cooking spray, Cook bacon until crisp, stir in sage. Remove bacon and sage with a slotted spoon and place on paper towels; set aside.
Add squash and onion to the pan and cook until onion is translucent. Add broth. Bring to a boil, reduce heat, cover and simmer until squash is soft and liquid is reduced by about half ( 15-20 minutes). Let cook slightly, then puree in a blender until smooth, Season with salt and pepper to taste. 
Place squash mixture back in skillet.

Cook pasta in a large pot of water until al dente. Drain, reserving 1 c. pasta liquid.
Combine pasta, sauce and 1/4 c. cooking liquid from pasta. Cook over medium heat until hot. Add more liquid as needed until sauce coats pasta. Mix in Parmesan cheese. 
Serve pasta topped with reserved bacon and sage.

Grilled Pork Chops with Ancho Avocado Orzo

I originally saw this recipe at a site called diabeticlivingonline.com. Since it has avocado, I knew I had to try it. This combination pasta  and pork dish was amazing! I think you will really enjoy it! I have adapted it slightly by adding more beans and more tomatoes. I also added an olive oil and lime juice to the pork to make it extra tender when grilling. Since it is still winter here, I grilled inside on my George Foreman grill. If you have a stovetop grill pan, that will work too.


serves 8 ( 1 chop and a generous 1 c. pasta = 11 points +)

• 2 fresh poblano chili peppers, seeded and halved
• 8 ( 4 oz) boneless pork loin chops
• 2 tsp. olive oil
• 2 tsp. lime juice
• salt and pepper to taste
• 2 avocados , halved, seeded and peeled
• 1 c. fat-free half and half
• 1/4 c. lime juice
• 1 tsp. ancho chili powder
• 4 c. cooked orzo pasta
• 1 can ( 15 oz) black beans, drained and rinsed
• 1 pint grape tomatoes, halved
• 1 bunch green onions, sliced
• 2/3 c. frozen whole kernel corn, thawed
• 1/2 c. chopped, fresh cilantro

Preheat oven to 425. Line a baking sheet with foil. Place poblano peppers, cut side down on the foil. Roast 20 minutes or until peppers are charred and tender. Bring foil up around peppers and let stand 15 minutes. Loosen edges of skin, peel and coarsely chop peppers.

Combine 2 tsp. olive oil and 2 tsp. lime juice. Brush over both sides of pork chops. Sprinkle with salt and pepper. Grill until pork is no longer pink and juices run clear.

Meanwhile, combine avocado, half and half, 1/4 c. lime juice, ancho chili powder and about 1 tsp. salt in a food processor or blender. Process until smooth.

In a large bowl, combine poblano peppers, orzo, black beans, tomatoes, onions, corn, cilantro and avocado mixture. Serve with pork chops.

Fettuccine with Pumpkin Sauce

Being a lover of all things pumpkin, I knew I had to try this new recipe slightly adapted from "Cooking Light".
The recipe from start to finish took less than 20 minutes. The sauce was creamy and full of flavor. My 15 month old granddaughter even loved it! What a fun way to mix up a pasta recipe during this time of year!

serves 4 ( about 1 c. = 9 points +)

• 8 oz. uncooked fettuccine
• 2 applewood smoked bacon slices, chopped small ( I used thick sliced)
• 2 T. finely chopped fresh sage, divided
• 2 tsp crushed garlic
• 3/4 c. canned pumpkin puree
• 1/2 c. grated Parmesan cheese
• 1/2 tsp. salt 
• 1/2 tsp. pepper
• 2 T. heavy cream
• 2 T. chopped fresh, flat-leaf parsley

Cook pasta according to package directions, omitting salt and fat. Drain over a bowl reserving 3/4 c. cooking liquid.
Meanwhile, heat a large skillet over medium heat. Add bacon; cook 4 minutes or until almost crisp, stirring occasionally. Add 1 T. sage and garlic, and cook 1 minute, stirring constantly. Stir in pumpkin and Parmesan cheese, salt, and pepper. Add reserved cooking liquid and heavy cream, stirring until smooth. Add pasta and toss to coat. Sprinkle with remaining 1 T. sage and parsley.

Cheesy Butternut Squash Cavatappi

You will love this dish and it's low points value! Another bonus is that your kids will not even know there is squash in this dish. It is a nice way to sneak in a healthy vegetable and makes the cheese sauce extra creamy!

Serves 8 ( 6 points +)

• 3 c. peeled, cubed butternut squash
• 8 oz. dried cavatappi 
• 2 T. light butter, divided
• 1/2 c. chopped onion
• 1 c. skim milk
• 6 oz. reduced-fat Velveeta ( made with 2% milk), cubed
• 4 slices fully cooked bacon ( Oscar Mayer), cooked and crumbled
• 1/2 c. Panko Japanese bread crumbs

Preheat oven to 375. Lightly coat an 11 x 7 inch baking dish with nonstick spray.

Place squash in a large pot. Cover with water. Bring to a boil and cook until tender; drain and mash. Set aside.

Bring a large pot of water to a boil. Add cavatappi and cook until al dente; drain.

In a large nonstick skillet coated with spray, melt 1 T. light butter. Add onion and cook until tender. Stir in milk and Velveeta. Cook until Velveeta is melted. Stir in squash. Carefully stir in cavatappi.

Transfer mixture to prepared baking dish. Top with cooked, crumbled bacon. Combine Panko with remaining 1 T. melted butter. Sprinkle over the top of the casserole. Bake until bubbly and top is lightly browned. ( about 15-20 minutes)

Grilled Chicken Florentine Alfredo

Yum! Yum! Your taste buds won't believe this is a light recipe!

serves 12 ( about 1 c. = 8 points +)

• 2 lbs. boneless, skinless chicken breasts
• salt and pepper
• 1 lb. linguini pasta
• 4 c. fresh baby spinach
• 8 oz. low-fat cream cheese, cubed
• 1 c. skim milk
• 1 c. fat-free chicken broth
• 2 tsp. crushed garlic
• 3/4 c. grated Parmesan cheese

Season chicken with salt and pepper. Spray with nonstick spray and grill  or pan fry until juices run clear. Let chicken stand for 5 minutes before cutting into cubes.

In a large saucepot, combine cream cheese, milk, garlic, chicken broth, Parmesan and salt and pepper to taste. Bring to a boil, whisking until smooth. Remove from heat and let stand 10 minutes.

 Meanwhile, cook pasta according to package directions, omitting fat. Just before draining, add spinach so that it wilts. Drain pasta and spinach.

Add pasta mixture and chicken to the pot with the sauce. Stir to coat. Transfer to a serving bowl.

Spaghetti with Parsley Pesto and Spicy Turkey Italian Sausage

The pesto in this pasta is fresh tasting and a brilliant green color.

serves 8 ( 9 points +)

• 12 oz. uncooked spaghetti noodles
• 5 links Jenny O hot turkey Italian sausage ( 19.5 oz. package)
• 1 T. crushed garlic
• 1/4 c. olive oil, divided
• 1/4 c. grated Parmesan cheese, divided
• 4-5 c. fresh, flat leaf parsley ( about 1 large bunch)
• salt

Bring a large pot of water to a boil. Add pasta and cook until al dente. Drain, reserving 3/4 c. cooking liquid.
Heat a large skillet over medium high heat. Add turkey Italian sausage and cook until done, stirring to crumble. Remove sausage from pan. Add garlic to pan and saute 1 minute. Add 1/2 c. reserved cooking liquid and cook 1 minute. Stir in 2 T. olive oil, cook 30 seconds. Add pasta to pan;  cook 1 minute, tossing to combine. Remove from heat.

Combine 2 T. cheese and parsley in a food processor;  process until finely ground. Add 1/4 c. cooking liquid, and 2 T. olive oil. Process until smooth. Add parsley mixture to pasta mixture. Season with salt to taste. Toss to coat. Stir in Italian sausage. Top with remaining 2 T. Parmesan cheese.


adapted from "Cooking Light"

Ravioli with a Fresh tomato, Shallot Sauce

Quick, easy and yum, yum, yum! This meal can be made in about 15-20 minutes and is flavorful and fresh! 

serves 8 ( 10 points +)

• 48 oz. frozen cheese ravioli
• 2 pints fresh, grape tomatoes
• 2 large shallots ( about 1 c. ) sliced
• 2 T. olive oil
• 2 T. red wine vinegar
• salt and pepper to taste
• 1/4 c. fresh basil leaves, torn
• parmesan cheese ( optional)

In a large nonstick skillet, heat oil. Add shallots and tomatoes and cook until tomatoes pop easily when pressed with the back of a spoon. Pop all tomatoes. Remove from heat and add  vinegar, salt and pepper. 

While tomato mixture is cooking, bring a large pot of water to a boil. Add ravioli and cook until pasta floats to the top ( about 5 minutes), drain. 

Place ravioli in a large bowl and toss with tomato mixture. Sprinkle with fresh basil.  Serve with grated Parmesan cheese if desired.

Creamy Spring Pasta

This is an Alfredo-like dish with a taste of spring! I think you will love the creamy, rich flavor!

serves 4 ( 10 points +)

• 1 oz. white bread
• 1/2 T. butter
• 4 tsp. crushed garlic, divided
• 1-1/2 c. diagonally cut ( 2 inch pieces) asparagus
• 1 c. frozen peas
• 9 oz. refrigerated fettuccine
• 2 tsp. olive oil
• 1/2 c. finely chopped onion
• 1 T. flour
• 1/4 c. fat-free chicken broth
• 1 c. skim milk
• 3 oz. reduced-fat cream cheese
• 1/4 c. grated Parmesan cheese
• 1/2 tsp. sea salt
• 1/2 tsp. pepper

Place bread in a food processor and process until fine crumbs form. Melt butter in a large nonstick skillet. Add 1 tsp. garlic and bread crumbs. Cook until browned and crisp. stirring often. Remove from pan and set aside.
Meanwhile, heat a large pot of water to a boil. Add asparagus and peas. Cook 3-5 minutes or until crisp-tender. Remove with a slotted spoon and set aside. Add fettuccine to pot and cook until al dente ( about 2 minutes with fresh pasta); drain.
Heat oil in skillet. Add 1 T. garlic and onions. Cook 3 minutes or until tender. In a small bowl, combine flour with broth. Add broth mixture and milk to pan and cook 1 minute or until thickened. Remove from heat. Stir in cream cheese and Parmesan cheese until melted. Stir in salt and pepper. Add vegetables and pasta to pan. Toss to coat. Transfer to a serving dish and sprinkle with bread crumbs. Serve immediately.

adapted from "Cooking Light"

Creamy Chicken Pasta

Just a few, rich flavorful ingredients make this dish delicious! The flavor reminds me somewhat of a stroganoff, but even better!

serves 6 ( about 1-1/3 c. = 10 points +)

• 9 oz. uncooked medium shell noodles
• 12 oz. boneless, skinless chicken breasts, cubed
• salt and pepper
• 1 c. fat free chicken broth, divided
• 2 T. flour
• 1/2 c. half and half
• 1/3 c. mascarpone cheese ( Italian cream cheese... smooth, rich and creamy)
• 2 tsp. dried parsley
• 1/2 c. chopped onion
• 1 tsp. crushed garlic
• 8 oz. baby bella mushrooms, sliced
• 3 T. red wine vinegar
• 1/2 tsp. Dijon mustard

Cook pasta according to package, omitting salt and fat; drain
Meanwhile, heat a large Dutch oven over medium heat. Coat with cooking spray. Season chicken with salt and pepper. Add chicken to pan and saute 4 minutes, turning to brown on all sides.
Combine 1/4 c. chicken broth with flour. Add flour mixture, remaining 3/4 c. broth and half-and-half to pan; bring to a boil. Cook 2 minutes or until thickened. Remove from heat. Season with salt and pepper. Add mascarpone and parsley, stirring until mascarpone is melted.

Heat a skillet over medium heat. Coat with cooking spray. Add onion and garlic. Cook 5 minutes. Add mushrooms and cook until tender. Season with salt and pepper. Stir in vinegar and mustard. 

Stir all ingredients together with the cream sauce.

Cavatappi with Pesto, Potatoes and Green Beans

Another great meatless meal that is easy to prepare!

serves 8 ( 1 generous c. = 6 points+)

• 8 oz. uncooked cavatappi
• 1 lb. yukon gold potatoes, unpeeled and cut into 1/2 inch cubes
• 1 can ( 15 oz.) green beans, drained
• 1/2 c. refrigerated, store-bought pesto sauce
• 2 T. Parmesan cheese, grated
• salt and pepper to taste

Place potatoes in a large pot of water. Bring to a boil; add cavatappi and bring to a boil again. Cook until noodles and potatoes are tender. Add green beans during the last minute of cooking to heat through. Drain entire mixture.
Place pasta mixture in a large bowl. Toss with pesto and Parmesan cheese, salt and pepper.