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Pasta & Rice

Starches like pasta and rice are not, by themselves, bad for you. However, the way they are prepared can affect how healthy they are. This chapter has a selection of recipes that will give you variety in your meals and still be heart-healthy. Just as a note here, I have converted almost totally to using whole-grain pasta and brown rice. This not only provides an extra whole-grain nutrition and fiber boost, but I’ve discovered that I actually prefer the taste.

Chicken And Asparagus Tossed With Penne

Ingredients:  1 cup asparagus 1 1/2 cups uncooked whole-grain penne pasta 500 gm boneless, skinless chicken breasts 2 cloves garlic, minced 100g soft goat cheese, crumbled 1 can diced tomatoes, no salt added, including juice 2 tsps dried basil or oregano 1 tbsp Parmesan cheese   Directions: Fill a large pot …

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Easy Chicken Pasta Salad recipe

Chicken-pasta-salad

A quick easy meal that you can prepare in a batch and have it ready made in 5 minutes. Ingredients: 1 Cup: Spinach and mixed veggies. 150g shredded chicken breast. Half a cup of beans. Your favorite yogurt dressing. Directions: Mix all you prepared ingredients to your lunch plate and …

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Quick and Easy Mexican Noodles

healthy lunch ideas

This delicious Mexican noodles recipe was kind of a throw-together that worked well. It makes a nice alternative to rice. Ingredients: 12 ounces (340 g) noodles 1/4 cup (24 g) dry cheese sauce mix 1 cup (235 ml) skim milk 1/2 teaspoon (1.3 g) cumin 1/2 teaspoon (1.5 g) onion …

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Quick and Easy Asian Noodles

quick and easy asian noodles

This is a great Asian side dish but you can also add some meat and serve it as a complete healthy lunch. Ingredients: [quote_box_right]TIP: You can add meat to the dish to make a complete meal. [/quote_box_right] 8 ounces (225 g) angel hair pasta 1 tablespoon (15 ml) olive oil 1/2 tablespoon …

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Sun-Dried Tomatoes Risotto

Every once in a while, when I’m looking for something different, I decide that risotto is worth the effort. We had this one with a sun-dried tomato mixture. In order to get the real Italian-type risotto, you need to buy short-grained rice like Arborio. Ingredients: 4 cups (946 ml) low …

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Delicious Vegetable Paella

Delicious Vegetable Paella

This would be a good dish to try for those people who think they don’t like vegetarian cooking. It has plenty of flavor and substance to satisfy. Ingredients: [quote_box_right]TIP: To add even more flavor and protein, sprinkle with nuts. [/quote_box_right] 2 tablespoons (30 ml) olive oil 1 1/4 cups (240 g) brown …

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Quick-and-Easy Italian Orzo

quick and easy italian orzo

This is kind of the quick-and-easy alternative to risotto. Made with rice-shaped orzo pasta, it has the same creaminess as risotto but doesn’t require a half hour of stirring. Ingredients: 1 tablespoon (15 ml) olive oil 8 ounces (225 g) orzo 1 1/4 cups (300 ml) low sodium chicken broth …

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Couscous with Peppers and Onions

Couscous with Peppers and Onions

For anyone not familiar with couscous, it’s a very small Middle Eastern pasta. It can be used as a base for curries, tomato sauces, or any number of other things, or by itself as a side dish. This variation adds a few vegetables for flavor and color. Ingredients: 1 tablespoon …

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Reduced-Fat Macaroni and Cheese

Reduced-Fat Macaroni and Cheese

This isn’t exactly the same as the boxes of macaroni and cheese. On the other hand, this recipe contains only 3 grams of saturated fat and has the nutritional advantage of having real cheese. Ingredients: 1 2 ounces (340 g) elbow macaroni 1/2 cup (120 ml) skim milk 1 cup …

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Brown Rice with Spinach

Brown Rice with Spinach

Baked brown rice and spinach, with just enough cheese to add a little extra flavor. It’s very tasty and you must try it… Ingredients: 1 cup (190 g) brown rice 1 pound (455 g) fresh spinach 1 tablespoon (15 ml) olive oil 3/4 cup (120 g) onion, minced 1/4 teaspoon …

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