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3 Amazing Low Calorie Pasta Recipes

By Ange

Let’s clarify.

There is no such thing as good or bad food while trying to diet down. Weight loss comes down to being on an energy deficit over an extended period of time. So a good diet is one that you can stick to and actually enjoy. And who does not enjoy PASTA? Too often we think that yummy comfort food, like Italian, will be off limits to those trying to diet down but with cleaver substitutions and inclusions, these foods can and should be added. In most cases, it is just important to keep the macro balance in check. With a traditional pasta recipes, carb and fat intake is too high in comparison to protein and fibre percentages.

Here are three easy to make recipes to ave on hand for your weekly meal prep or cosy night in.

1. Roast Veggie And Chicken Pasta Bake 

 

Serves 7/ Calories 378/ CHO 37g/ Fat 6g/ P 43g

Ingredients:

  • 1 kg poached chicken breast
  • 375 g light ricotta cheese
  • 1 chopped red onion
  • 250 gram brown rice pasta
  • 2 canned crushed tomatoes
  • 325 g sliced  button mushrooms
  • 1 red capsicum
  • 1 zucchini

Method:

  1. Cook pasta according to the back of bake
  2. Place all chopped veggies into a baking tray and bake at 180 degrees for 20-30 minutes.
  3. Add 2 cans of chopped tomatoes, poached chicken and pasta to the baking tray and stir through.
  4. Add dollops of ricotta cheese and swirl though.
  5. Bake for another 20-30 minutes until golden on top.

2. Chickpea Bolognese Pasta Bake

 

Serves 6/ Calories 347/ CHO 36g/ F 12g/ P 28g

Ingredients

  • 226g chickpea pasta
  • 500g lean beef mince
  • 1/2 cup white onion
  • 2 zucchini diced
  • 1 jar pasta source
  • 2 tbsp Italian seasoning
  • 2 tbsp garlic minced
  • 4 tbsp low moisture mozzarella shredded
  • salt and pepper to taste
Method
  1. Preheat oven to 180 degree  Prepare an 8×8 square baking dish by lightly greasing with extra virgin olive oil.
  2. Boil the water and prepare the chickpea pasta according to the package instructions. Drain and rinse with cool water then set aside.
  3. Place the onion, garlic and zucchini in a large pan over medium heat. Sauté 3-4 minutes until onion is translucent.
  4. Add the beef, salt, pepper and Italian seasoning. Break up the mince while it cooks.
  5. Once the chicken is cooked, stir in the passata sauce then add the pasta and turn off the heat.
  6. Transfer to the prepared baking dish and top with cheese.
  7. Place in the oven 5-8 minutes to melt the cheese then serve.

3. Asparagus Pea Pasta Bowl

 

Serves 4 / Calories: 359/ CHO: 59g/ Fat 9g/ P: 13g

  • 2 cups uncooked bow tie pasta
  • 2 tablespoons unsalted butter, divided
  • 1/2 medium onion, chopped
  • 1 clove garlic, minced
  • 2 cups bite-sized fresh asparagus pieces (about 12 stalks total or 270 grams, with ends chopped and discarded)
  • 1 cup frozen green peas
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper

Method

  1. Cook pasta according to package directions.
  2. While the pasta is cooking, heat a large pan over medium heat. Add butter, onion and garlic, and cook until onions are soft, about 3-4 minutes. Add the asparagus to the pan and cook for another 2 minutes. Add peas to the pan and cook for another 2 minutes. Set aside.
  3. Drain the cooked pasta and add to the pan with vegetable mixture. Add feta, dill, lemon juice, salt and pepper to the pan. Toss until well combined.
  4. Portion into a 1 1/2 cup serving size, and serve. For a more substantial meal, top with one of energizing add-ons below.
  5. You can add more protein to this recipe by adding 1-2 boiled eggs or a protein source.

For more great recipes, consider joining our next 8 week challenge for a bunch of easy to follow, high protein recipes that will guarantee results.  See our website for more details on our next challenge launch date. 

Our founder

Ange Drake is an personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.

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