Phase 2 Main Dish Recipes
Whole Wheat Pasta
Sprouts and Angel Hair Pasta
season for Brussels sprouts is October to March.
Brussels sprouts (do NOT use frozen)
1/2 of a
large yellow onion, thinly sliced (about 1/2 cup or 3 to 4 ounces)
tablespoon canola oil
whole wheat angel hair pasta
tablespoon fresh parsley (or 1 teaspoon dried)
pepper to taste (freshly ground is good)
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.
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.
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
suggestions: Black beans, yellow squash, carrots, baked sweet potato, sliced fresh
Note: Can add some chopped green bell pepper with the onions, if
Spaghetti with Fresh Tomatoes
whole wheat spaghetti
tablespoon extra virgin olive oil
chopped onion (about 2 ounces)
2 or 3
plum tomatoes (about 8 ounces total)
clove, minced (or ½ teaspoon minced garlic from jar)
teaspoon Italian seasoning
teaspoon dried basil
1/4 teaspoon crushed red pepper flakes (optional)
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.
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.
1 tablespoon extra
virgin olive oil
½ teaspoon minced
garlic from jar (or 1 clove garlic, minced)
2 green onions,
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
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,
Drain pasta and add
to the tomato mixture. Toss and serve immediately. Sprinkle with Parmesan
Pasta with Asparagus
Two servings. Adapted from a recipe on
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
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.
Roasted Peppers and Broccoli
Low cal and crunchy
tablespoon olive oil
1/4 teaspoon crushed red pepper flakes
to 3 cups broccoli florets
4 ounces whole wheat pasta (ziti, penne, or other medium-size pasta shape)
jar (7 oz) roasted peppers, drained and diced
Salt and pepper to taste
grated or shredded Parmesan cheese (optional)
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
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
1 jar (26 ounces) Classico Spicy Red Pepper Pasta Sauce (or other
1/4 teaspoon salt (optional)
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
If you don't use a spicy sauce, and want some heat, add some dried crushed red pepper
Main Diet Page
This page on-line July 30, 2005