How To Make Healthy Pasta

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Pasta can provide a healthy meal rich in fiber and vitamins. Follow these steps to make healthier choices for your next pasta dinner.

To complete this How-To you will need:

Whole grain or blend pasta
Light pasta sauce
Extra virgin olive oil
Sun-dried tomatoes
Herbs
Vegetables
Ground turkey or chicken
Red pepper flakes
Basil
Reduced-fat cheese

Step 1: Choose whole grain pasta

Buy whole grain or blend pasta. Pastas made from a mixture of whole grain and white flour have a taste and texture similar to traditional pasta but provide much better nutrition.

Tip: Try several different whole grain and blend pastas to see which taste best and provide sufficient fiber and vitamins.

Step 2: Choose a healthy sauce

Avoid pasta sauces heavy with cream, cheese, or fatty meats. Choose a light, flavorful tomato sauce instead, or add a drizzle of extra virgin olive oil with sun-dried tomatoes and herbs.

Tip: Check the nutrition facts on bottled pasta sauce to determine the fat content. Even some meatless tomato sauces contain a lot of fat from oil.

Step 3: Add veggies

Add vitamins and fiber to your sauce with healthy vegetables. Try roasted eggplant, peppers, or zucchini, or mix in ripe olives and mushrooms.

Step 4: Use low-fat meats

Substitute ground turkey or chicken for beef in meat sauces and meatballs, and try Italian sausage made from turkey instead of the traditional pork or veal.

Step 5: Spice it up

Reduce the need for salt in your sauce by adding other herbs and spices. Make a fiery sauce with red pepper flakes, or try adding aromatic sweet basil.

Tip: Rinsing cooked pasta before serving reduces the vitamin content.

Step 6: Switch to reduced-fat cheese

Use reduced-fat ricotta and mozzarella in lasagna and ravioli. Try low-fat parmesan cheese on spaghetti, and limit yourself to a few sprinkles instead of a mound.

Step 7: Eat less

Enjoy pasta in moderation. The carbohydrates in pasta provide energy, but excessive portions provide too many calories and can raise blood sugar.

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Video Length: 02:13
Uploaded By: Howcast
View Count: 16,339

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