Wednesday, October 17, 2012

Craving Creamy Pasta?





Guilt Free Pasta

Serves four. Nutritional information per serving: calories 324, protein 13.7 grams, and fiber 7.1 grams. 

Ingredients 
2 teaspoons olive oil 
3 cloves garlic
chopped 1/2 cup chopped red onion 
3/4 teaspoon salt 
1 14-ounce can diced tomatoes 
Pinch red pepper flakes 
2 tablespoons heavy cream 
6 tablespoons evaporated nonfat milk 
8 ounces whole wheat penne pasta 
1/4 cup grated parmesan cheese plus extra for serving 
Fresh basil chiffonade 
Freshly ground black pepper 

Directions Bring a large pot of salted water to a boil for the penne. In a large saucepan, heat the two teaspoons oil with the garlic over low heat until the garlic begins to brown, about three minutes. Add the onion and 1/4 teaspoon salt, cover, and cook until the onion is softened, about two more minutes. Add the tomato, 1/2 teaspoon salt, and the red pepper flakes. Bring to a simmer, reduce the heat, and simmer very gently 10 minutes. Stir in the cream and evaporated milk and simmer one more minute. Meanwhile, after the sauce has cooked five minutes, add the penne to the boiling water and cook until just shy of al dente. Drain, reserving about 1/2 cup pasta water. Add the drained penne to the saucepan and simmer until the penne is al dente, one to two minutes, adding a little of the pasta cooking water if the mixture is dry. Stir in 1/4 cup of the parmesan. To serve, divide pasta among four serving bowls. Top off with basil chiffonade and black pepper to taste.

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