Spaghetti Bolognese or creamy pasta carbonara – who doesn’t love Italian cuisine? Creamy anddelicious pasta disheshave always had a bad reputation and are described as evil fattening products. Well, the truth is that pasta alone doesn't make us fat. If you've ever been to Italy, you may have wondered how Italians can be so slim while consuming carbohydrate-rich meals every day. Here's the secret - you have to keep things small and always use fresh and healthy ingredients for the sauce. Would you like to know how you can prepare pasta with low calories and still taste delicious? Then you've come to the right place - in this article we have put together 7 light and filling recipes for pasta dishes under 500 calories for you!
Keeping pasta low in calories is not always that easy. As soon as you sprinkle plenty of cheese on top or make a cream sauce, the calorie count can increase quite quickly. Even heart-healthy olive oil isn't particularly low in calories - just 1 tablespoon of it provides a whopping 140 calories. So if you want to lose a few pounds or simply want to maintain a healthy diet but don't want to miss out on your favorite dishes, you should only use these ingredients in moderation.
Low calorie pasta – pasta with spinach for 330 calories per serving
Whether for lunch in the office or for a quick dinner - this one is full of vegetables and only 330 calories per servingPasta dish incredibly healthyand delicious. Add some protein in the form of shrimp or chicken to provide the body with all the essential nutrients after a hard workout.
Ingredients for 4 servings:
- 230 grams of whole wheat pasta
- 150 grams frozen spinach, thawed and drained
- 150 grams frozen or fresh artichokes, chopped finely
- 1 shallot, finely chopped
- 2 cloves of garlic
- 60 grams of low-fat cream cheese
- 250 ml milk 1.5% fat
- 50 grams Mozzarella Light, chopped
- 30 grams of Parmesan cheese, grated
- 1 tsp olive oil
- 1 THE Vollkornmehl
Preparation:
- Cook the pasta al dente according to the package instructions and reserve half of the water.
- Heat the olive oil in a saucepan over medium heat. Fry the garlic and shallots for 3-4 minutes and add the flour. Stir well for 1-2 minutes.
- Pour milk into the pot and bring everything to the boil. Reduce heat and simmer for 4-5 minutes, stirring occasionally.
- Fold in the mozzarella and cream cheese and stir until melted.
- Drain the spinach and artichokes well and add them. Cook for another 5 minutes, stirring occasionally.
- Add the pasta to the pot, sprinkle with Parmesan and mix everything together well.
- If desired, you can place the pasta in a baking dish and bake in the oven for 10 minutes until nicely browned and crispy.
Light Zucchini Pasta with Mint – 450 calories per serving
A vegetarian's dream in a bowl - this pasta is full of flavors and flavor and comes together in under 30 minutes. Replace the cheese with a vegan alternative to make onedelicious vegan dinnerto conjure up.
Ingredients for 4 servings:
- 350 Gram Rigatoni Pasta
- 1 shallot, thinly sliced
- 2 green and 2 yellow zucchinis, cut into half moons
- 120 grams of Pecorino cheese, grated
- 20 grams fresh mint, chopped finely
- 2 tbsp olive or coconut oil
- 2 tbsp freshly squeezed lemon juice
Preparation:
- Cook the pasta according to package instructions, reserving half the liquid.
- Meanwhile, heat oil in a large skillet over medium-high heat. Fry the shallot for 3-4 minutes until golden brown. Add zucchini, season with salt and pepper and cook for 10-13 minutes. Stir occasionally.
- Add the pasta to the pan, sprinkle with Pecorino cheese and stir everything well. Fold in mint and lemon juice and serve warm.
Low-calorie pasta recipes – enjoy creamy beef stroganoff for 470 calories per serving
Tender beef in a creamy cream sauce – Beef Stroganoff is a classic dish of international cuisine. But while the calories in the original are around 700, our pasta is low in calories and tastes just as good, if not better.
Ingredients for 4 servings:
- 100 Gram Fusilli Pasta
- 500 grams of lean beef, cut into thin slices
- 200 grams of cremini mushroom, sliced
- 120 ml white wine, dry
- 600 ml beef broth, low sodium
- 2 cloves of garlic
- 2 tbsp olive oil
- 2 tbsp mustard, medium hot
- 3 tbsp crème fraiche or sour cream
- Salt and pepper to taste
Beef Stroganoff Pasta Preparation:
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Fry the mushrooms for 5 minutes, stirring occasionally, and remove from the pan.
- Heat 1 tablespoon olive oil in the same pan and fry beef fillet until no longer pink - about 4-5 minutes.
- Add the garlic and fry for 1 minute.
- Stir in mustard, white wine and beef broth and bring to a boil. Reduce heat and add pasta and mushrooms to pan.
- Simmer for 14-18 minutes or until the pasta is al dente, stirring occasionally.
- Fold in the crème fraîche or sour cream and season with salt and pepper.
Low calorie pasta recipes – One Pot Chicken Fajitas with 390 calories per serving
One pot meals are becoming increasingly popular and are ideal for serving a healthy weeknight meal in under 30 minutes. This Chicken Fajitas Pasta is a hearty dish that your whole family will absolutely love! Sprinkle the noodles with some fresh coriander or spring onions or serve with some yogurt to add a refreshing touch to the dish.
Ingredients for 4 servings:
- 240 grams of whole wheat pasta
- 230 grams chicken breast, cooked or grilled
- 300 grams of diced canned tomatoes
- 450 ml chicken broth, low sodium
- 130 ml condensed milk, low fat
- 70 grams mushrooms, sliced
- 1 red, 1 green and 1 yellow pepper, sliced
- 1 large onion, chopped finely
- 3 cloves of garlic, minced
- 1 tbsp olive oil
- some spring onion, finely chopped
- fresh coriander, chopped finely
- A pinch each of paprika, chili powder, cumin and oregano
Preparation:
- Heat the olive oil in a large skillet over medium-high heat.
- Add onion, mushrooms and peppers and sauté for 5-7 minutes until softened.
- Add garlic and fry for another minute.
- Stir in the chicken and spices and mix everything together well.
- Add all remaining ingredients to the pan and bring to a boil.
- Reduce heat and simmer, covered, for 10-15 minutes, or until pasta is fully cooked.
- Sprinkle with chopped spring onions and coriander and serve.
Prepare low-calorie lasagne for the ultimateenjoyment
Lasagna and low calorie are actually two words that are mutually exclusive. But our recipe for low-calorie lasagne is clear proof that the Italian classic doesn't have to be a calorie bomb. With only 286 calories per serving, you can treat yourself to two without worrying about your figure!
Ingredients:
- 12 lasagna sheets
- 700 grams of chicken breast fillet
- 1 large onion, chopped finely
- 4 garlic cloves, finely chopped
- 160 grams mushrooms, sliced
- 500 grams of fresh spinach
- 300 ml milk 1.5% fat
- 60 grams of wheat flour
- 400 ml chicken broth, low sodium
- 60 grams of Parmesan cheese, grated
- 40 grams Mozzarella Light, shredded
- 2 tbsp olive oil
- 1 teaspoon each of salt, pepper, paprika and thyme
- a pinch of ground nutmeg
Chicken Lasagna Preparation:
- Bring chicken broth to a boil in a large pot over medium-high heat. Reduce heat and simmer chicken for 18-20 minutes.
- Set aside and let cool, then chop with 2 forks. Reserve chicken broth for later.
- Heat olive oil in a large skillet over medium heat and sauté onion and garlic.
- Add salt, pepper, thyme and mushrooms and continue frying for 8-10 minutes.
- Stir in spinach and cook for 2-3 minutes or until wilted. Remove the pan from the heat and stir in the shredded chicken.
- Preheat the oven to 190 degrees.
- Brush 2 baking dishes with a diameter of 20 cm with a little olive oil. Mix the milk, wheat flour and nutmeg in a bowl with a whisk until smooth.
- Bring the chicken broth to the boil again and gradually add the flour mixture, stirring constantly.
- Pour some of the sauce into the casserole dishes, top each with 2 lasagna sheets, followed by the chicken mixture. Then pour sauce over it again and sprinkle with mozzarella. Repeat the process again and cover the baking dishes with aluminum foil.
- Bake for 25 minutes, remove foil and bake for another 10-15 minutes. Allow to cool for 5 minutes before serving and enjoy!
Low calorie pasta with homemade pesto – 370 calories per serving
If you thought that pasta dishes only taste good with a heavy cream sauce, then you were completely wrong. How about, for example, a delicious andhomemade pesto? Packed with veggies, this pasta is light and perfect for those warm summer evenings!
Ingredients for 4 servings:
- 500 grams of whole grain spaghetti
- 1 medium green and yellow zucchini, cut into thick slices
- 1 small pepper, deseeded and cut into small pieces
- 4 spring onions, finely chopped
- 2 small ears of corn, pre-cooked
- 200 grams cherry tomatoes, halved
- 130 grams of homemade pesto of your choice
- 1 tbsp olive oil
- the juice of a lemon
- Salt and pepper
- 1 bunch of fresh parsley, finely chopped
Preparation:
- Heat the grill pan over medium heat and in the meantime cook the spaghetti according to the package instructions.
- Place the corn, pumpkin, zucchini, peppers and onions in a bowl and mix well with olive oil, salt and pepper.
- Grill the corn for 10 minutes, turning occasionally. Set aside.
- Grill the zucchini, peppers and onions for 4-6 minutes, turning once.
- Put the pesto with lemon juice and a little salt and pepper in a large bowl and stir until smooth.
- Chop the grilled vegetables into small pieces and add them, stir everything together.
- Add spaghetti, tomatoes, parsley and corn cobs and mix well.
Tortellini with tomato sauce for 309 calories
Want a tasty dinner that's ready in less than 1 hour? Then you should definitely try our recipe for low-calorie tortellini pasta in a creamy tomato sauce with basil!
Ingredients for 4 servings:
- 240 grams of tortellini with cheese filling
- 400 grams of diced canned tomatoes
- 130 grams of fresh spinach
- 30 grams of Parmesan cheese
- 300 ml milk with 1.5% fat content
- 1 THE Vollkornmehl
- 100 grams of light cream cheese
- 1 THE BUTTER
- 2 cloves of garlic, minced
- 1 EL Oregano, getrocknet
- Salt and pepper to taste
Preparation:
- Cook tortellini according to package instructions, drain and set aside.
- Meanwhile, heat the butter in a large pan and fry the garlic for 2-3 minutes.
- Add flour and stir for 1 minute.
- Gradually add the milk to the pan, stirring constantly.
- Stir in the cream cheese and mix everything well.
- Add tomatoes and spinach and cook until sauce thickens and spinach wilts.
- Remove the pan from the heat and fold in the tortellini and spices. Let cool for 4-5 minutes. If the sauce becomes too thick, you can add 1-2 tablespoons of water.
