Pasta Outside the Box
Pasta, the quintessential throw together meal. The whole family loves it and there’s always some canned this or frozen that to toss in so…who needs a recipe!
Bottom line is you don’t, all you need to know are the basic proportions of protein to pasta (carbs) to fat, a few handy cooking tips and the rest is up to you.
First the basics for 4-K5 servings;
• Carbs: 8 ounces of dried pasta
Your choice of flavor and shape (regular (semolina), spinach, whole wheat, soba)
• Protein choices: pick one*
2 pounds of shrimp (whatever size you like)
2 pounds scallops
1 ½ # pound of chicken breast
1 pound turkey breast
2 pounds pork tenderloin
1 ½ pounds lean, trimmed flank steak, tri-tip or flat iron (for steaks, do not use additional oil below)
*uncooked weight
• Fat
1 tablespoon of olive, canola or other unsaturated oil is best
Once you’ve decided on the above, try any of the combinations below-no specific amount is required. Even better, make up your own recipe!
1. Roasted Broccoli, anchovy paste, chili flakes, garlic-great with orecchiette (little ears),chicken or turkey
2. Zucchini, onions, garlic, poultry spices, thyme-good with chicken and linguine
3. Lemon zest, green peas, parsley, mint; nice with whole wheat penne and shrimp or chicken
4. Soy sauce, Chinese black bean sauce, canned water chestnuts, asparagus, thinly sliced scallions; try with flank steak and whole wheat or buckwheat noodles
5. Fresh ginger, thick-cut red onions, fish sauce, star anise, cilantro; try with flat iron steak or pork tenderloin and soba noodle
6. Arugula or baby spinach, fresh or canned tomatoes, basil; yummy with spinach pasta and shrimp
7. Classic scampi; white wine, garlic, chili flakes, parsley, shrimp and linguine
8. Curry powder or use curry paste, onions, fresh ginger, black pepper, peas; try with chicken or pork
9. Five spice powder, dry sherry, green onions, cabbage; perfect with pork tenderloin and soba noodles
10. Lemon juice, saffron, peas, veggie stock; great over seared scallops and spaghetti
Handy cooking tips:
• KO vegetables, herbs, spices, broths are all freebies- use to taste
• You don’t have to combine the meat with the pasta-the pasta can be a side dish if you’d like
• The required fat can be used however you like; browning the meat/vegetables or to toss in the finished dish
• Browning meats and vegetables is important for flavor. Use medium-high heat and either small amount of cooking spray or the 1-tablespoon of fat from list. Grilling and broiling are options too, just toss with finished pasta
• Use chicken, vegetable or beef broth to deglaze the pan after cooking scraping up any brown bits (called fond). Reduce to create a nice sauce; adding a little pasta water helps to create creaminess too
Buon Appetito!
Bottom line is you don’t, all you need to know are the basic proportions of protein to pasta (carbs) to fat, a few handy cooking tips and the rest is up to you.
First the basics for 4-K5 servings;
• Carbs: 8 ounces of dried pasta
Your choice of flavor and shape (regular (semolina), spinach, whole wheat, soba)
• Protein choices: pick one*
2 pounds of shrimp (whatever size you like)
2 pounds scallops
1 ½ # pound of chicken breast
1 pound turkey breast
2 pounds pork tenderloin
1 ½ pounds lean, trimmed flank steak, tri-tip or flat iron (for steaks, do not use additional oil below)
*uncooked weight
• Fat
1 tablespoon of olive, canola or other unsaturated oil is best
Once you’ve decided on the above, try any of the combinations below-no specific amount is required. Even better, make up your own recipe!
1. Roasted Broccoli, anchovy paste, chili flakes, garlic-great with orecchiette (little ears),chicken or turkey
2. Zucchini, onions, garlic, poultry spices, thyme-good with chicken and linguine
3. Lemon zest, green peas, parsley, mint; nice with whole wheat penne and shrimp or chicken
4. Soy sauce, Chinese black bean sauce, canned water chestnuts, asparagus, thinly sliced scallions; try with flank steak and whole wheat or buckwheat noodles
5. Fresh ginger, thick-cut red onions, fish sauce, star anise, cilantro; try with flat iron steak or pork tenderloin and soba noodle
6. Arugula or baby spinach, fresh or canned tomatoes, basil; yummy with spinach pasta and shrimp
7. Classic scampi; white wine, garlic, chili flakes, parsley, shrimp and linguine
8. Curry powder or use curry paste, onions, fresh ginger, black pepper, peas; try with chicken or pork
9. Five spice powder, dry sherry, green onions, cabbage; perfect with pork tenderloin and soba noodles
10. Lemon juice, saffron, peas, veggie stock; great over seared scallops and spaghetti
Handy cooking tips:
• KO vegetables, herbs, spices, broths are all freebies- use to taste
• You don’t have to combine the meat with the pasta-the pasta can be a side dish if you’d like
• The required fat can be used however you like; browning the meat/vegetables or to toss in the finished dish
• Browning meats and vegetables is important for flavor. Use medium-high heat and either small amount of cooking spray or the 1-tablespoon of fat from list. Grilling and broiling are options too, just toss with finished pasta
• Use chicken, vegetable or beef broth to deglaze the pan after cooking scraping up any brown bits (called fond). Reduce to create a nice sauce; adding a little pasta water helps to create creaminess too
Buon Appetito!
Comment
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Comment by Toni Schlesinger on May 15, 2009 at 2:33pm - Wow - this is great and easy! My kids love pasta, and they are enjoying the K-balanced versions of our meals. THANKS!
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Comment by Heidi Johnson on May 15, 2009 at 10:50am - This is awesome! Thanks for sharing... I think I need to have you as my friend! : )
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Comment by Dana on October 1, 2008 at 11:23am - ooh, thank you Lisa for sending me this link! I've been living on taco salad in the evenings because of a hyper busy schedule (and I love taco salad) and this will give me several new and easy dishes to do!
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Comment by Rebekah on September 8, 2008 at 5:35pm - This is AWESOME! Easy and my husband will absolutely love it!
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Comment by Aileen Carrell on September 5, 2008 at 7:19pm
- This is the best news I've heard in a long, long time! Mil gracie. Prego!
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Comment by Jackie Thai on September 4, 2008 at 1:29pm
- Pasta perfecto! And the freedom to be creative. I love it. Thanks Holly.
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Comment by Coach Lisa on September 3, 2008 at 8:44pm -
This is a wonderful easy to follow tool !
Thanks for making it so simple to stay K-Balanced!
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Comment by Coach Emily on August 28, 2008 at 11:38am - Oh my goodness you are my hero for posting this!! Pasta is my all-time favorite meal. I could probably eat it for every meal if I had the opportunity. What a fun little 'build it yourself' blog!!! THanks!!
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Comment by Coach Terry on August 28, 2008 at 10:56am - Thanks Hollyce!! You have solved the "what's for dinner" dilemma for many with this guide!!
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Comment by Coach Aaron on August 28, 2008 at 9:37am -
Quick.......easy.........perfect!
I'm going to put this to work:)
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