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Phase 2 Main Dish Recipes


Whole Wheat Pasta



Brussels Sprouts and Angel Hair Pasta

Four servings. Peak season for Brussels sprouts is October to March.


12 fresh Brussels sprouts (do NOT use frozen)

1/2 of a large yellow onion, thinly sliced (about 1/2 cup or 3 to 4 ounces)

1 tablespoon canola oil

1/2 cup chicken broth

4 ounces whole wheat angel hair pasta

1 tablespoon fresh parsley (or 1 teaspoon dried)

Ground pepper to taste (freshly ground is good)


Rinse Brussels sprouts and remove any outer leaves if necessary. Slice into 1/4-inch-thick slices, discarding tough ends. Slice onion, break pasta into approximate 2-inch pieces, measure broth, chop and measure parsley.


Bring 6 cups water and 1 teaspoon salt to boil. Add pasta to boiling water, bring to boil again, and boil for 4 or 5 minutes, or until done.


Meanwhile, heat oil in a large skillet; add sliced Brussels sprouts and onion, and stir-fry 3 to 5 minutes. Do not overcook. Add broth and bring to a simmer.


Drain pasta and add to skillet with the parsley. Cover and cook for about a minute for flavors to blend. Toss again and serve with a grind or two of fresh black pepper.


Serving suggestions: Black beans, yellow squash, carrots, baked sweet potato, sliced fresh tomatoes.


Note: Can add some chopped green bell pepper with the onions, if desired.



Spicy Spaghetti with Fresh Tomatoes

Two servings.


4 ounces whole wheat spaghetti

1/2 tablespoon extra virgin olive oil

1/2 cup chopped onion (about 2 ounces)

2 or 3 plum tomatoes (about 8 ounces total)

1 garlic clove, minced (or ½ teaspoon minced garlic from jar)

1/4 teaspoon salt

1/8 teaspoon pepper

1/4 teaspoon Italian seasoning

1/2 teaspoon dried basil

1/8 to 1/4 teaspoon crushed red pepper flakes (optional)


Cook whole wheat spaghetti in boiling salted water about 12 minutes or until done (less time if using thin spaghetti or angel hair spaghetti).


Meanwhile, chop tomatoes into small bite-size pieces. Set aside. Chop onion, set aside.


Sauté onion in the oil until translucent but not brown. Add tomatoes, garlic, salt, pepper, Italian seasoning, and basil. Heat thoroughly and simmer a minute or two. Drain spaghetti and toss with tomatoes. Serve immediately.



Angel Hair Tomato-Basil Toss

Two servings.


1 tablespoon extra virgin olive oil

½ teaspoon minced garlic from jar (or 1 clove garlic, minced)

2 green onions, sliced

2 medium tomatoes, peeled and diced (10 to 12 ounces total) and seeded if desired

1 tablespoon chopped fresh basil (or 1 teaspoon dry basil)

1/2 teaspoon salt

1/8 teaspoon coarse ground black pepper (or ground black pepper)

4 ounces whole wheat angel hair pasta, uncooked

Grated Parmesan cheese


Chop green onions and tomatoes, mince garlic if using whole clove, measure pasta.


Prepare angel hair pasta according to package directions.


Meanwhile, in a medium-large skillet, heat oil. Add green onions; stir-fry for one minute. Stir in tomatoes, garlic, basil, salt, and pepper. Cook for two minutes, stirring frequently.


Drain pasta and add to the tomato mixture. Toss and serve immediately. Sprinkle with Parmesan cheese.



Pasta with Asparagus

Two servings. Adapted from a recipe on www.pcrm.org/health/recipes.


1 tablespoons olive oil

1/2 cup chopped onion

1 can (14.5 oz) petite diced tomatoes

1 pound fresh asparagus

1 tablespoon chopped fresh basil (or 1 teaspoon dried)

1/8 teaspoon ground sage

4 ounces whole wheat spaghetti


Cut off tough ends of asparagus and cut spears into about 2-inch lengths.


Heat oil in a large nonstick skillet. Add onion and sauté over medium heat for a few minutes, until translucent. Add tomatoes, asparagus, basil, and sage. Bring to a boil, cover, and simmer for 7 minutes. Remove from heat and keep warm.


Cook pasta according to package directions (salt is optional). Drain pasta and place in a serving bowl. Add the asparagus mixture and toss. Serve immediately.



Pasta with Roasted Peppers and Broccoli

Two servings. Low cal and crunchy


1 tablespoon olive oil

1/4 teaspoon crushed red pepper flakes

2 to 3 cups broccoli florets

4 ounces whole wheat pasta (ziti, penne, or other medium-size pasta shape)

1 small jar (7 oz) roasted peppers, drained and diced

Salt and pepper to taste

2 tablespoons grated or shredded Parmesan cheese (optional)

1/2 cup water


Cook pasta according to package directions. Drain.


Meanwhile, in large skillet over medium heat, warm oil and red pepper flakes, about 2 minutes. Add broccoli and sauté 2 to 3 minutes. Add 1/2 cup water and cover; cook until broccoli is crisp-tender, about 3 minutes.


Drain pasta and add to broccoli in skillet along with roasted red peppers. Add salt and pepper to taste. Serve sprinkled with Parmesan cheese and serve hot.


Garlic lovers can add some garlic to this dish.


Serving suggestion: Black beans and a simple salad.

Spaghetti with Veggie Soy Crumbles

Makes six servings.


10 ounces uncooked whole wheat thin spaghetti

2 tablespoons olive oil

1 onion, chopped (about 1 cup)

2 cloves garlic, minced (or 1 teaspoon crushed garlic from jar)

1 package (12 ounces) frozen Morningstar Farms Griller Recipe Crumbles

1 jar (26 ounces) Classico Spicy Red Pepper Pasta Sauce (or other sauce)*

1/4 teaspoon salt (optional)

1/2 cup water


Cook spaghetti according to package directions; drain.


Meanwhile, in large skillet, heat oil over medium heat. Add onion and garlic (if using garlic from jar, add with crumbles); cook until onion softens, 4–5 minutes. Add crumbles (and garlic from jar, if using); cook 2 minutes. Stir in sauce, water, and salt if using; cover or partially cover, and heat through, about 5 minutes. Add cooked whole wheat spaghetti, and stir to mix. Serve hot.


Leftovers keep for a several days. Can also freeze in single portions. When ready to eat, thaw and warm up in skillet with a little added water. Good served with a salad and a green vegetable such as fresh cooked spinach, broccoli, asparagus, or zucchini.


*Newman’s Own Fra Diavolo Hot & Spicy Sauce, Emeril’s Roasted Red Pepper Sauce, or any pasta sauce made without any kind of added sugars (all tomatoes have some natural sugar). If you don't use a spicy sauce, and want some heat, add some dried crushed red pepper to taste.




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