As aired on February 9, 2012
Recipe Courtesy of Chef Bryan Woolley
Creamy Tomato Fettucchini
15 minute prep time; 15 minutes cook timeIngredients
8 oz uncooked 100% whole-wheat fettuccine (or spaghetti or angel-hair pasta)
1/3 cup chopped onion (white or yellow, approximately 1 small)
1 tsp minced garlic from the jar or 2 cloves fresh minced
2/3 cup fat-free ricotta cheese
1 teaspoon dried basil or 2 tablespoons chopped fresh basil
1 teaspoon sugar or sugar substitute
1/8 teaspoon pepper
1 can (14.5 oz) diced tomatoes, low-sodium, undrainedDirections:
1. Cook pasta according to package directions.
2. Spray 3-quart saucepan with cooking spray and heat to medium-high heat. Cook onion and garlic, stirring occasionally, until onion begins to turn translucent (crisp-tender).
3. Stir in remaining ingredients, breaking up tomatoes with spoon.
4. Heat to a boil, reduce to low-heat and simmer uncovered 8 minutes, stirring occasionally until slightly thickened.
5. Add pasta to sauce and toss.
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 7 mg
Sodium 61 mg
Carbohydrates 54 g
Fiber 8 g
Sugars 8 g
Protein 13 g
Dietary Exchanges: 3 starch, 1 vegetable
Veg-Out – this is a great dish to add vegetables to – consider steamed squash or broccoli, sliced mushrooms, or roasted bell peppers.
Quick Tips on Cooking Pasta:
• Pasta cooked Italian style (and let’s face it, they’re the experts!) is done when its al dente, literally translated “to the tooth.” Pasta is properly cooked when it offers some resistance when bitten.
• Don’t add oil to pasta while cooking – it isn’t necessary and adds extra calories. Also sauces don’t coat oily pasta as well.
• Always cook pasta uncovered, using plenty of water at a fast rolling boil – stirring occasionally to prevent sticking. Be sure the water is at a rolling boil before adding the pasta to the pot.
Pasta – to wheat, or not to wheat?
Whole wheat pasta is a great source of fiber and whole-grains in your diet. Switching cold turkey from “regular” pasta to whole-wheat isn’t for everyone. If you’ve tried whole-wheat pasta before and didn’t care for the taste or texture try slowly transitioning your palette by trying a 50-50 mix of regular-whole wheat and then transition to all-wheat in your meals.