10 Low-Saturated-Fat Pasta Dinners That Don't Taste Like Diet Food

Ingredients

• 8 oz whole-wheat penne
• 12 oz boneless, skinless chicken breast, cut into bite-size pieces
• 2 tsp olive oil, divided
• 4 cloves garlic, minced
• 2 cups sliced mushrooms
• 3 cups baby spinach
• 1 cup 1% milk
• 1 tbsp all-purpose flour
• 1/4 cup finely grated Parmesan
• 1/4 tsp black pepper
• 1/2 tsp Italian seasoning
• 1/4 cup reserved pasta water, as needed

Directions

1. Cook penne until al dente. Reserve 1/2 cup pasta water, then drain.
2. Heat 1 tsp olive oil in a large skillet. Cook chicken until browned and cooked through; transfer to a plate.
3. Add remaining oil, mushrooms and garlic. Cook until mushrooms soften.
4. Whisk milk and flour together, add to the skillet and simmer gently until slightly thickened. Stir in Parmesan, pepper and Italian seasoning.
5. Add spinach, chicken and pasta. Toss until spinach wilts, loosening with reserved pasta water as needed.

Ingredients

• 8 oz whole-wheat spaghetti
• 12 oz 93% lean ground turkey
• 2 tsp olive oil
• 1 small onion, finely chopped
• 1 carrot, finely chopped
• 2 cloves garlic, minced
• 1 can (15 oz) no-salt-added crushed tomatoes
• 1 tbsp tomato paste
• 1 tsp dried oregano
• 1/2 tsp dried basil
• Black pepper to taste
• 2 tbsp grated Parmesan, optional

Directions

1. Cook spaghetti according to package directions.
2. Heat olive oil in a skillet or saucepan. Cook onion and carrot 5 minutes. Add garlic and cook 30 seconds.
3. Add turkey and cook until no longer pink, breaking it into small pieces.
4. Stir in tomatoes, tomato paste, oregano and basil. Simmer 15 minutes.
5. Serve over spaghetti. Add a light sprinkle of Parmesan if desired.

Ingredients

• 8 oz whole-wheat linguine or spaghetti
• 1 tbsp olive oil
• 12 oz sliced mushrooms
• 4 cloves garlic, minced
• 4 cups baby spinach
• 1 can (15 oz) no-salt-added cannellini beans, drained and rinsed
• 1/3 cup reserved pasta water
• 2 tbsp grated Parmesan
• 1 tbsp lemon juice
• 1/4 tsp black pepper
• Pinch of red-pepper flakes, optional

Directions

1. Cook pasta until al dente, reserving 1/2 cup pasta water.
2. Heat olive oil in a large skillet. Cook mushrooms until browned.
3. Add garlic and cook 30 seconds. Stir in spinach and beans.
4. Add pasta, lemon juice, pepper and enough pasta water to make the mixture glossy.
5. Toss with Parmesan and red-pepper flakes if using.

Ingredients

• 8 oz whole-wheat rotini
• 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 small zucchini, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 2 tbsp sliced Kalamata olives
• 1 tsp dried oregano
• 1 tbsp lemon juice
• 2 tbsp chopped parsley

Directions

1. Cook rotini according to package directions.
2. Heat olive oil in a large skillet. Cook zucchini and bell pepper 5 to 6 minutes.
3. Add garlic, tomatoes, chickpeas, olives and oregano; cook 3 minutes.
4. Add drained pasta and lemon juice. Toss well.
5. Finish with parsley and black pepper to taste.

Ingredients

• 8 oz whole-wheat linguine
• 12 oz peeled and deveined shrimp
• 3 cups small broccoli florets
• 1 tbsp olive oil
• 4 cloves garlic, minced
• 1 lemon, zested and juiced
• 1/4 tsp black pepper
• 1/4 tsp red-pepper flakes, optional
• 2 tbsp chopped parsley
• 1/3 cup reserved pasta water

Directions

1. Cook linguine. Add broccoli to the pasta pot during the last 3 minutes; reserve pasta water and drain.
2. Heat olive oil in a skillet. Cook shrimp 1 to 2 minutes per side until opaque.
3. Add garlic and red-pepper flakes for 30 seconds.
4. Add pasta, broccoli, lemon juice, zest and enough pasta water to coat.
5. Finish with parsley and black pepper.

Ingredients

• 8 oz whole-wheat rigatoni
• 12 oz boneless, skinless chicken breast, sliced
• 2 tsp olive oil
• 1 jar (12 oz) roasted red peppers, drained and rinsed if salty
• 1/2 cup no-salt-added cannellini beans, drained
• 2 cloves garlic
• 1/2 cup 1% milk
• 1 tsp smoked paprika
• 2 cups baby spinach
• Black pepper to taste

Directions

1. Cook rigatoni according to package directions.
2. Blend roasted peppers, beans, garlic, milk and paprika until smooth.
3. Heat 1 tsp olive oil in a skillet and cook chicken until done; transfer to a plate.
4. Add remaining oil and pepper sauce to the skillet. Simmer gently 3 to 4 minutes.
5. Add pasta, chicken and spinach. Toss until spinach wilts and the sauce coats the pasta.

Ingredients

• 8 oz whole-wheat penne
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 can (15 oz) no-salt-added diced tomatoes
• 1 can (15 oz) no-salt-added cannellini beans, drained and rinsed
• 3 cups baby spinach
• 1 tsp dried Italian seasoning
• 1/3 cup chopped fresh basil, or 1 tbsp dried
• Black pepper to taste

Directions

1. Cook penne according to package directions.
2. Heat olive oil in a skillet and cook garlic for 30 seconds.
3. Add tomatoes, beans and Italian seasoning; simmer 8 to 10 minutes.
4. Stir in spinach until wilted, then add pasta and toss.
5. Finish with basil and black pepper.

Ingredients

• 8 oz medium whole-wheat pasta shells
• 3 cups finely chopped broccoli florets
• 3/4 cup part-skim ricotta
• 1/4 cup 1% milk
• 2 tbsp grated Parmesan
• 1 tsp lemon zest
• 1/4 tsp garlic powder
• 1/4 tsp black pepper
• 1/3 cup reserved pasta water

Directions

1. Cook shells. Add broccoli during the last 3 minutes; reserve pasta water and drain.
2. In a large bowl, stir ricotta, milk, Parmesan, lemon zest, garlic powder and pepper together.
3. Add hot pasta and broccoli. Toss until creamy.
4. Add reserved pasta water a tablespoon at a time until the sauce coats the shells.
5. Serve immediately with additional black pepper if desired.

Ingredients

• 8 oz whole-wheat rotini
• 12 oz boneless, skinless chicken breast, diced
• 2 tsp olive oil
• 2 cups no-salt-added marinara or crushed tomatoes
• 1 tsp Italian seasoning
• 2 cups baby spinach
• 1/2 cup shredded part-skim mozzarella
• 2 tbsp grated Parmesan
• 2 tbsp whole-wheat breadcrumbs, toasted, optional
• Fresh basil, optional

Directions

1. Cook rotini according to package directions.
2. Heat olive oil in a large skillet and cook chicken until done.
3. Add marinara, Italian seasoning and spinach; simmer until spinach wilts.
4. Stir in pasta. Sprinkle mozzarella and Parmesan over the top, cover and heat until melted.
5. Finish with toasted breadcrumbs and basil if desired.

Ingredients

• 8 oz whole-wheat rotini
• 12 oz 93% lean ground turkey
• 1 tsp olive oil
• 1 small onion, diced
• 1 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1 can (15 oz) no-salt-added black beans, drained and rinsed
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 1/2 cup frozen corn
• 1/4 cup shredded reduced-fat Mexican-style cheese, optional
• 2 tbsp chopped cilantro
• Lime wedges

Directions

1. Cook rotini according to package directions.
2. Heat olive oil in a skillet. Cook onion 3 minutes, then add turkey and cook until no longer pink.
3. Stir in chili powder, cumin and smoked paprika.
4. Add black beans, tomatoes and corn; simmer 5 minutes. Stir in cooked pasta.
5. Top with a small amount of cheese if using, cilantro and a squeeze of lime.