Most pasta is relatively low fat and packed with fiber, making it a good meal choice. Where people go wrong is by adding butter or rich, creamy sauces to their pasta. There are many reasons to enjoy low fat pasta. Low fat pasta recipes with shrimp are some of the most popular and preparing them does not require much time or skill.

Pasta is easy to find, whether it is pre-packaged or freshly made. It is also convenient to store, making it a popular item on grocery shopping lists. As a main dish, it is fast and simple to prepare, perfect for busy working professionals who need a hearty meal after a long day. Wholemeal pastas are high in minerals, proteins, and unrefined carbohydrates, essential components in proper nutrition.

Fettuccine with Shrimp and Lemon Oil

Ingredients
For the lemon oil:
1/2 cup extra-virgin olive oil
1 lemon, zested
For the pasta:
1 pound linguine pasta
2 tablespoons olive oil
2 shallots, diced
2 garlic cloves, minced
16 ounces frozen shrimp
1/4 cup lemon juice (about 2 lemons)
1 lemon, zested
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3 ounces arugula (about 3 packed cups)
1/4 cup chopped fresh flat-leaf parsley

Directions
For the lemon oil:
Combine the olive oil and the lemon zest in a small bowl and reserve.

For the pasta:
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta, reserving 1 cup of the cooking liquid.

Meanwhile, in a large, heavy skillet warm the olive oil over medium heat. Add the shallots and garlic and cook for 2 minutes. Add the shrimp and cook until pink, about 5 minutes. Add the cooked linguine, lemon juice, lemon zest, salt, and pepper. Toss to combine. Turn off the heat and add the arugula. Using a mesh sieve, strain the lemon zest out of the reserved lemon olive oil and add the oil to the pasta. The zest can be discarded. Add some of the cooking water to desired consistency. Add the chopped parsley to the pasta and toss to combine. Serve immediately.

There are many low fat pasta recipes, offering cooks a wide selection. Some form the basis of a meal, such as a tomato-based dish, while others take the form of salads, bakes, and even desserts. People are sometimes amazed that the most delicious and healthy dessert treats feature pasta as an ingredient. Pasta is so transitional that many ingredients can be combined with it, including delicious seafood like shrimp, without negatively affecting the nutritional value.

Why shrimp? Primarily because it is one of the most widely available seafood products and features an appealing taste. Shrimp has received a negative reputation due to its high cholesterol content. However, it is also a rich source of essential minerals and has many highly nutritious properties. People incorporate shrimp into their diets because of its vitamin D, B3, zinc, and protein content. In addition, shrimp is carbohydrate-free and the iodine it contains helps the thyroid gland function properly.

Yoghurt and Shrimp Pasta

A very fresh shrimp pasta with leek. Simple, fast and easy.

You’ll need
- 1 large paprika, sliced
- 1 small leek, sliced
- 1/2 dl water
- 1 can bulgarian yoghurt or low-fat sour cream
- 1 tbsp quark/fromage frais (“maitorahka”)
- 1-2 cloves garlic
- 180 g frozen shrimp

Fry the leek, paprika and shrimps in olive oil for a minute or two. Add in about 0,5 dl of water, and mix in yoghurt and quark until you get a nice sauce. Add spice, such as dill, garlic, paprika…

Weight loss benefits of shrimp are not confined to adequate thyroid activity. By adding zinc to the body, shrimp can increase circulating leptin levels. The hormone leptin plays a major role in regulating the fat storage, appetite, and energy expenditure within the body. When leptin levels are insufficient, people may experience food cravings, overeat, or even become obsessed with food.

Low fat pasta recipes with shrimp combine these beneficial effects of the pink seafood with the great attributes of pasta. High in carbohydrates, pasta is a great energy source, especially for vegetarians. Pasta is also a good source of iron, protein, and may be fortified with B vitamins. Grains are an important part of a healthy diet and pasta falls into this category.

Photo Credits:

http://www.flickr.com/photos/pykmi/

http://www.flickr.com/photos/leoslo/

Sources: Fettuccine with Shrimp and Lemon Oil

Pasta meals are avoided by many people due to their high carbohydrate content. Though some people eat too many carbs, others do not eat enough, making pasta the perfect meal. People can get the energy they need without consuming the fat and calories included in many other foods. Low fat low calorie pasta recipes help people maintain a healthy weight while eating properly and enjoying the taste of their food.

By itself, pasta is healthy and nutritious and when paired with healthy ingredients like beans, fish, lean meat or poultry, and vegetables, it forms the perfect low calorie, low fat meal. Scientists discovered that by combining pasta with other foods like tuna fish, beans, and cheese, the glycemic index of the meal can be lowered. This results in a more filling and nutritious meal that can be beneficial for people with diabetes. Type 2 diabetes in particular can be properly managed through a low glycemic index diet filled with foods like pasta.

Several studies have confirmed this positive result. As a low glycemic index food, pasta may also reduce the risk of breast cancer. An Annals of Oncology study reported that high glycemic index foods can increase breast cancer risk, while pasta had no influence on the situation. Pasta is also one of the featured foods in a Mediterranean diet, which can reduce the risk of developing Alzheimer’s disease and increase the lifespan of individuals who do develop it.

Adding a low fat tomato-based sauce to a low calorie pasta recipe can help reduce prostate cancer risk. The potent antioxidant lycopene is found in tomatoes. It helps repair damaged cells within the body, believed to help prevent prostate cancer. Researchers found a lower risk of prostate cancer in men who frequently consumed tomato products.

Pasta also fits well into a weight loss or weight management plan. Carbohydrates can help people shed pounds or maintain a desired weight. By reducing calories through the consumption of reasonable portions of healthy pasta dishes, people can lose weight. According to the Nutrition Journal, eating pasta is associated with a healthier distribution of body fat surrounding the hips, not the waistline.

Many people are surprised to learn that low fat low calorie pasta recipes offer these health benefits. Scientists have discovered that pasta does not create food cravings, despite the popular belief. This is great news for people who want to continue enjoying pasta during their quest to lose weight and maintain a goal weight.

Enjoying a healthy diet does not mean living on twigs and berries. People can still consume traditional favorites like pasta and many healthy low fat pasta recipes feature unique, tasty ingredients that everyone will love. Get out the pots and pans because it is time to go healthy while preparing delicious pasta dishes.

Anyone who enjoys manicotti will love a recipe that substitutes the ricotta filling with healthy tofu. How about a cheeseless and dairy-free vegan alfredo sauce that is still rich and creamy? It is possible, using cashew milk, miso, soy sauce, lemon juice, and nutritional yeast. Nearly any high fat pasta recipe can be altered for a healthier result.

Sage and pumpkin pasta sauce is savory and low fat. To make it, you will need the following ingredients:

• 2 cloves garlic, minced
• 1 ½ cups pre-cooked or canned pumpkin
• ½ cup soy milk
• ½ cup vegetable broth
• 2 tablespoons olive oil
• ½ onion, diced
• 1/3 cup finely chopped pine nuts or walnuts
• 1 ¼ teaspoon sage
• Pepper and salt, to taste

Pumpkin sauce is an ideal pasta sauce that is not only tasty but also low fat.

Step 1: Puree fresh pumpkin in blender until it is smooth.

Step 2: In a medium pot, sauté the onion and garlic in olive oil for 3 to 5 minutes.

Step 3: Reduce the heat to low, add soy milk, sage, pumpkin, and vegetable broth. Gently stir to combine and simmer for 8 to 10 minutes.

Step 4: Add pine nuts or walnuts, pepper, and salt. Stir to combine, remove from heat, and serve over cooked pasta.

Sun-dried tomato and artichoke pasta is a simple, low fat dish made from:

• 3 cloves garlic
• 2 tablespoons olive oil
• ½ red pepper, diced
• 1 cup artichoke hearts, sliced
• 1 jar of drained sun-dried tomatoes
• ½ cup fresh basil, chopped
• 1/3 cup black olives, sliced
• 1 box of bow tie pasta, cooked

A delicious artichoke pasta

Step 1: Saute the garlic in the olive oil for several minutes. Add basil and red peppers. Cook for a few minutes.

Step 2: Add artichoke hearts, tomatoes, basil, and olives, cooking until heated through.

Step 3: Remove from heat, toss with cooked pasta, and serve.

Healthy low fat pasta recipes like these are tasty without containing too much fat. Getting the family onto a low fat, low calorie diet is a smart move with a lifetime of benefits. Enjoy meals like this every day of the week and combine healthy eating with a smart exercise program to live a long and healthy life.

Taking a traditional staple like pasta and creating a low fat meal is not difficult to do. Easy low fat pasta recipes allow us to whip up satisfying dishes in a matter of minutes. Finding the ingredients is also not a challenge because the supermarket carries most of them. Cooks who are particularly health conscious can find some suitable ingredients at farmers markets or natural grocery stores.

Fresh vegetables usually make better ingredients than frozen or canned versions. Look in the produce section of the supermarket to find fresh tomatoes, peppers, onions, garlic, spinach, and mushrooms to use in healthy pasta recipes. Roadside farm stands and organic grocery stores also carry these items, fresh from the field and not treated with harmful insecticides during their growth. Many people exercise the ultimate control over vegetable raising by growing veggies right in their backyard.

Low fat fettuccine alfredo pasta.

Going low fat does not mean giving up traditional pasta favorites like Fettuccine Alfredo, which is traditionally heavy on the fat due to its cream sauce. A reduced fat version of the recipe yields servings with only nine grams of fat and 445 calories. Try your hand at this:

You will need:

• 12 ounces fettuccine
• 1 ½ cups skim milk
• ¾ cup freshly grated parmesan cheese
• 1 tablespoon flour
• 1 tablespoon unsalted butter
• 1 head broccoli with the stalk peeled and sliced and head cut into florets
• ½ teaspoon Kosher salt

Step 1: Follow the package directions to cook the pasta. Drain and set aside.

Step 2: Bring a pot of water to boiling and cook the broccoli for three minutes or until tender, then drain.

Step 3: In a large saucepan, heat the butter and milk on low heat. Whisk in flour slowly. Simmer 1 to 2 minutes or until slightly thickened, constantly whisking.

Step 4: Remove sauce from heat. Stir in salt and parmesan cheese. Add the broccoli and pasta and cook, regularly stirring, on low heat until heated through.

Step 5: Remove from heat and top with extra parmesan before serving.

A delicious fettuccine alfredo meal.

Many easy low fat pasta recipes include ingredients like fish, shrimp, crabmeat, and scallops. Skinless grilled or baked chicken is another popular addition to a pasta dish. Cooks should use their imagination and taste buds to come up with some delicious and healthy concoctions. They will even be able to create some meals that the youngest (and most finicky) diners enjoy.

Photo Credits
All photos in this page are courtesy by the following authors:
http://www.flickr.com/photos/arelm/
http://www.flickr.com/photos/robertbanh/

Pasta salad is not usually a low-fat side dish, though many people enjoy it anyway. Cooks who prefer to cook a bit healthier should try low fat pasta salad recipes like the ones below. There are some great ones, including versions that are not considered typical pasta salad like macaroni and fruit salad. Everyone will be coming back for seconds without any guilt.

Low fat macaroni salad features fat-free mayonnaise, plain low-fat yogurt, and Dijon mustard rather than the fattier ingredients. Using 1/3 cup of yogurt and mayonnaise and 1 tablespoon of mustard results in a tangy salad that features just 1.2 grams of fat per serving. Cooks can even increase the amount of mayonnaise and yogurt to a half-cup each without significantly affecting the fat content.

A very healthy and low fat macaroni salad meal

Easy preparation is the great thing about pasta salad. Try this recipe for a chicken pasta salad that is low fat, fast, and delicious:

You will need:

• 2 whole boneless, skinless chicken breasts
• ½ bottle low or non-fat Italian salad dressing
• Mrs. Dash seasoning
• Dill weed
• Basil
• Black pepper
• ½ pound rotini
• 2 large carrots, diced
• 1 large red pepper, diced
• 3 celery stalks, diced
• 1 medium white onion diced
• 1 large tomato, diced
• 1 large cucumber, diced
• 20 black olives, sliced

Delicious pasta salad with chicken

Step 1: Sprinkle the chicken breasts with Mrs. Dash and bake them in a 350-degree oven until they are slightly browned. Remove them from the oven and chill.

Step 2: Cook the pasta according to the box instructions, then chill it.

Step 3: Mix together the vegetables and add basil, dill, and black pepper to taste. Add the pasta, chicken, and Italian dressing. Toss and chill, serving cold as a meal.

Low fat macaroni salad recipe

A delicious pasta and fruit salad is low fat and perfect for a summer picnic. Simply combine cooked pasta shells with your favorite cut fruit and add a mixture of ¼ cup low-sugar orange juice and eight ounces of low-fat vanilla yogurt. After tossing the fruit to coat it, cover and chill the salad for two hours before serving.

Experiment with these and other low fat pasta salad recipes. You will be amazed at how many tasty meals and side dishes are available that are much healthier than a mayonnaise-laden traditional pasta salad. A low fat diet is better for the body and when combined with regular exercise, is part of a healthy lifestyle.

Photo Credits
All photos in this page are courtesy by the following authors:
http://www.flickr.com/photos/85934826@N00/
http://www.flickr.com/photos/aspergillusoryzae/
http://www.flickr.com/photos/digipam/

Many people enjoy chicken and they also like pasta, so the opportunity to combine these into a meal is something they cannot resist. Low fat chicken pasta recipes have the added benefit of being healthier than those that include lots of butter or a creamy sauce. Diners can enjoy chicken and pasta prepared in a way that does not add too much fat.

Tuscan Chicken Pasta Recipes

When we think of pasta, we imagine creamy Alfredo or vodka sauce or sugar-laden red sauce atop a mound of starch, with fattening meat accents like sausage or meatballs. This results in a full stomach that seems to last for days, which can be very uncomfortable. Shedding the pounds added by this meal requires a trip to the gym or a few laps around the track.

By combining lean chicken, pasta, vegetables, and seasonings, diners can enjoy a meal that is just as tasty without the fat. Chicken breasts should be skinless, boneless, and never fried. Low fat pasta like shirataki noodles, made from an Asian root vegetable, can even be used to replace regular pasta. These are low carb, low calorie, and made from 100 percent fiber.

Homemade chicken pasta salad

You will need:

• 3 cups pasta
• 3 boneless, skinless chicken breast halves
• 3 fresh mushrooms, sliced
• ¼ onion, chopped
• (1) 14.5-ounce can of diced tomatoes
• 2 tablespoons Italian seasoning
• 2 tablespoons grated parmesan cheese

Step 1: Bring a pot of water to a boil on the stove. Add the pasta and cook it until al dente or for 8 to 10 minutes, drain it, and set is aside.

Step 2: Lightly grease a skillet with non-fat cooking spray. Add the chicken and cook on medium heat for 15 minutes or until cooked through. Remove the chicken from the pan, cool it, and dice it.

Step 3: Combine the mushrooms, onion, tomatoes with juice, Italian seasoning, and some pepper to taste in a large, clean skillet. Cook on medium heat until the onions become translucent. Pour into a serving bowl, add the pasta and chicken, and mix the ingredients. Sprinkle the parmesan cheese on top prior to serving.

Pasta Pesto with chicken recipes

Each serving of this recipe has just 185 calories, 1.8 grams of fat, and 27 mg of cholesterol. Low fat chicken pasta recipes like this satisfy the stomach without seeming like “diet food.” Variations include garlic, basil, oregano, and sun-dried tomatoes. If leftovers seem dry, add some non-fat Italian salad dressing or a small amount of hot sauce.

Photo Credits
All photos in this page are courtesy by the following authors:
http://www.flickr.com/photos/jow/
http://www.flickr.com/photos/emkeller/
http://www.flickr.com/photos/fotoosvanrobin/

This low fat pasta recipe is a perfect choice for someone looking for a delicious meal that has low calorie and low fat content. It’s the best meal especially for someone on diet or who is in progress of losing weight. This low fat pasta recipe contains a mere 7.2g of fat, out of which 3.9g is saturated fat. It’s highly packed with calcium and protein as well as high fiber.

Pipe with Ricotta, Saffron and Spinach

The background of this low fat pasta recipes originates from Sicily and Sardinia in which tossing pasta in ricotta cheese is highly popular. It’s an easy to prepare pasta meal and the ingredients are simple in the sense that they are easily available in local stores. For best result, use fresh white ricotta.

Ingredients:

Serves 4

• 1 small pinch of saffron threads
• 300g/11oz/2 ¾ cups of dried pipe
• 300-350g/11-12oz fresh spinach, stalks removed
• Nutmeg
• 250g/9oz/generous 1 cup ricotta cheese
• Salt and ground black pepper
• Freshly grated Pecorino cheese, to serve

Step by Step Guides:
1. In a large pan or pot, pour roughly 2 to 3 ml of water. Add some salt and turn to high heat. When the water starts to boil, cook the pasta according to the packet instruction for the exact amount of time.

2. While waiting for the pasta to be cooked, in a separate bowl, soak the saffron threads in 60ml/4tbsp warm water.

3. At the same time, wash the spinach and put the leaves in a pan. Don’t use extra water for the spinach. Leave the spinach in the pan as it is. A little water on the leaves is fine.

4. After that, season the spinach with freshly grated nutmeg, salt and pepper to taste.

5. Cook the spinach with the pan covered. Turn to medium heat for about 4 to 5 minutes. Occasionally open the cover and stir the spinach so that they are cooked evenly. When the spinach is tender enough, transfer it to a colander and press to extract as much liquid as possible. Chop the spinach into pieces when it’s dried enough.

6. Next is the ricotta cheese that needs to be placed in a large bowl for mixing purpose. Add in the saffron water to the ricotta cheese. Additionally, add the finely chopped spinach and toss the mixture so that they are mixed evenly. Pour in some pasta cooking water occasionally to loosen the mixture.

7. Season the ricotta cheese mixture well with salt and ground black pepper.

8. In the large bowl with the ricotta mixture, add the drained pasta into it. Toss the paste well so that all the ricotta mixture is mixed evenly with the pasta. If needed, add a little of the pasta cooking water for the pasta to be mixed well.

9. When the pasta is well mixed, serve immediately. Sprinkle with Pecorino to taste.

Nutritional information per portion: Energy 258kcal/1089kj; Protein 11.2g; Carbohydrate 39.2g of which 3.7g is sugar; Fat 7.2g of which 3.9g is saturated fat; Cholesterol 18mg; Calcium 98mg; Fiber 5.2g; Sodium 72mg.

Fettuccine with Broccoli and Spinach

The amount of fat for this recipe is roughly 9.6g per serving. Its low fat and low calorie content is extremely ideal for someone who is looking for a nutritious meal without the fat. People who is on diet can consider this low fat pasta recipe which is an excellent choice for lunch or dinner.

Moreover, this low fat pasta recipe is an excellent dish for vegetarian or someone who has decided to take a break from diet loaded with meat. It is nutritious and filling, and needs no accompaniment. Give it a try!

Ingredients:

Serves 4

• 2 heads broccoli
• 450g/1lb fresh spinach, stalks removed nutmeg
• 450g/1lb fresh or dried egg fettuccine
• About 45ml/3 tbsp extra virgin olive oil
• Juice of ½ lemon, or to taste
• Salk and ground black pepper
• Freshly grated Parmesan cheese, to serve

Step by Step Guides:
1. First, put roughly one liter of clean water into a steamer. Turn to high heat until water boils.

2. When the water in the steamer is boiling, put the broccoli in the basket of the steamer. Cover the steamer and steam for roughly 7 to 8 minutes.

3. After that, add the spinach to the broccoli, cover and steam for 3-4 minutes or until both are tender.

4. When both vegetables are done or are tender enough, you can add some freshly grated nutmeg on top of them. Besides, to add a bit taste of salty and spicy, you can sprinkle them with some salt and pepper. Just a little bit of them should be fine.

5. When you feel that the taste of the vegetables is good enough, transfer them to a temporary plate or colander.

6. Without throwing away the existing water in the steamer, add more water to it for cooking the pasta. Follow the instruction laid out on the packet of the pasta for the exact amount of water and boiling time.

7. Add a bit of salt to the water in the steamer and only add the pasta to the pan when the water starts boiling. Cook the pasta according to the exact period on the packet.

8. Meanwhile, cut the cooked broccoli and spinach into pieces. They shouldn’t be cut too fine or else they will be too soft to eat.

9. When the pasta is done in the pan, drain them and put them on a separate plate or colander.

10. On a clean pan, put roughly 45ml or 3tbsp of oil. Turn to medium heat and then add the pasta and the chopped vegetables. Toss the mixture frequently and evenly in the pan so that none of them gets over cooked.

11. At the same time, sprinkle in the lemon juice and plenty of black pepper, then taste and add more lemon juice, oil, salt and nutmeg if you like.

12. For 3 to 4 minutes of cooking, the mixture should be ready to serve. Finally, sprinkled liberally with freshly grated Parmesan and black pepper.

Nutritional information per serving: Energy 504kcal/2130kj; Protein 22.2g; Carbohydrate 87.4g of which 7.3g is sugar; Fat 9.6g of which 1.4g is saturated fat; Cholesterol 0mg; Calcium 289mg; Fiber 8.9g; Sodium 171mg.

Macaroni with Broccoli and Cauliflower

This low fat pasta recipe is a super delicious dish that originates from south of Italy and is considered a traditional dish that uses simple and high quality ingredients. This easily prepared low fat pasta is full of flavor and is very filling despite having low fat content. If you leave out the anchovies, it can even be served to vegetarians. Give it a try!

Ingredients:

Serves 4

• 175g/6oz cauliflower florets, cut into small sprigs
• 175g/6oz broccoli florets, cut into small sprigs
• 350g/12oz/3 cups short-cut macaroni
• 45ml/3tbsp extra virgin olive oil
• 1 onion, finely chopped
• 45ml/3tbsp pine nuts
• 1 sachet of saffron powder, dissolved in 15ml/1tbsp warm water
• 15-30ml/1-2tbsp raisins, to taste
• 30ml/2tbsp sun-dried tomato paste
• 4 bottles or canned anchovies in olive oil, drained and chopped, plus extra anchovies to serve
• Salt and ground black pepper
• Freshly grated Pecorino cheese, to serve

Step by Step Guides:
1. In a large pan or pot, cook the cauliflower sprigs with about 2 to 3 liters of water. Turn to high heat until water boils. Put in some salt and add the cauliflower only when the water starts to boil. Leave the cauliflower for about 2 to 3 minutes.

2. Next add the broccoli to the pan or pot that contains the salted boiling water. Together with the cauliflower, cook the broccoli for roughly 2 minutes.

3. The vegetable mixture should be tender by now and you will need to remove them from the pan and set them aside in a separate plate.

4. Reuse the vegetable cooking water in the pan or pot for cooking the macaroni. Add more water if there is not enough to cook the pasta. Bring the water to boil and cook the pasta according to the packet instruction until al dente or cooked just enough to retain a somewhat firm texture for the macaroni. When the pasta is done, drain them and set it aside or you can go ahead to do the following steps while waiting for the pasta to be cooked.

5. In a separate pan or large skillet, add in the olive oil. After that, add the finely chopped onion. Turn to medium or low heat for the onion. Brown the onion for 2 to 3 minutes.

6. In the same pan or skillet that has the brown onion, add the pine nuts, broccoli, cauliflower, saffron water, raisins, sun-dried tomato paste and some pasta cooking water from another pot until the mixture has the texture of a sauce. Finally, add plenty of pepper.

7. Stir the sauce for 1 to 2 minutes until you are satisfied with the texture. If not, add in more water. When it’s done, add the chopped anchovies to the sauce. Toss the anchovies for about 1 minute until they are warmed evenly. Don’t overcook the anchovies since they are already cooked.

8. Put the drained pasta into the vegetable mixture. Toss the pasta together with the sauce until they are evenly mixed. Sprinkle some salt and pepper to taste. Finally, add the freshly grated Pecorino cheese to the pasta.

9. This macaroni with broccoli and cauliflower low fat pasta recipe serves 4 people. If you like, add one or two whole anchovies to each serving.

Nutritional information per portion: Energy 422kcal/1784kj; Protein 15.4g; Carbohydrate 73.5g, of which 8.4g is sugar; Fat 9.4g of which 1.1g is saturated fat; Cholesterol 0mg; Calcium 64mg; Fiber 5.2g; Sodium 38mg.