What makes pasta?
- Refined (refined flour)
In the cleaning process, most of the nutrients, fiber, vitamins and minerals are lost. Such pasta contains simple carbohydrates that are easily digested and quickly give energy. But if this energy is not consumed immediately, the calories will turn into body fat.
- From durum wheat flour
Such macaroni contains more fiber than products from soft wheat varieties, plus, protein (11-13 grams per 100 grams), which is necessary for muscle recovery after microtraumas obtained while running. Regular consumption of such pasta can help reduce muscle spasms.
Pasta from durum wheat contains complex carbohydrates that are absorbed by the body more slowly than simple ones and cause a feeling of saturation more quickly. Thus, we eat less of this paste, and the feeling of satiety lasts longer, which means there will be enough energy for a longer workout. In addition, complex carbohydrates contained in whole-wheat pasta do not cause a sharp jump in blood sugar.
- Flour durum wheat with the addition of various ingredients
Ingredients such as lentils, chickpeas, egg white, flax seeds, etc. can be added to whole grain pasta to increase fiber and protein content.
- From other cereals
Corn or rice flour pasta does not contain gluten (gluten), which means it will easily fit into the diet of athletes with intolerance to wheat protein. Moreover, rice noodles contain more carbohydrates than wheat.
In our country, all pasta is classified depending on the type of wheat and flour:
- Group A: made from flour only durum wheat of the highest, first and second grade;
- Group B: made from flour of soft glassy wheat of the highest and first grade;
- Group B: made from wheat flour of the highest and first grade.
If you watch your diet and health, choose pasta from durum wheat and avoid low-quality products of groups B and C, which can be boiled soft in a sticky mass. Whole flour pasta is easy to distinguish from others: it is dark yellow, sometimes brown in color. If the pasta is gray or very white in color, then the flour from which they are made is of poor quality.
100 gr dry pasta from durum wheat of group A:
- caloric content – 359 kcal
- squirrels – 14 gr
- fat – 2 gr
- carbohydrates – 69 gr
- food fibers – 3 gr
The fiber contained in a durum wheat paste is good for the body: it helps food digest better and prevents constipation. The recommended daily intake of fiber for men is 30-40 g, for women – 20-25 g. 100 g of whole-grain pasta contains 6-7 g of fiber. Rational use of such a paste improves digestion and helps in weight management.
Pasta from durum wheat contains potassium, phosphorus, magnesium, manganese, selenium and other micro and macronutrients. Potassium and magnesium are essential for maintaining healthy heart and blood vessels. Phosphorus helps to reduce muscle pain during intense exercise and tissue repair. Manganese strengthens connective tissue, and selenium boosts immunity and is an antioxidant.
3 tips on cooking the perfect pasta
- Real Italian pasta should be a little underdone, as they say in Italy – al dente.
- In order not to overdo it with the amount of salt, do not forget about the rule: for 100 g of pasta you need 1 liter of water and 10 g of salt.
- Boil the paste you need as much as indicated in the instructions, while constantly stirring. Cooking time to the state of “al dente” is usually indicated on the package itself.
- Pasta with avocado sauce
paste: 100 g
avocado: 1 pc.
lemon juice: 1 tbsp.
garlic: 1-2 cloves
salt, pepper: to taste
chili: 1/4 tsp
cheese: 40 g
Olive oil: 1 tbsp.
Boil the pasta in salted water to the state of “al dente”. Drain the water, add a spoonful of olive oil. Peel avocados, mash to a puree, add lemon juice, salt, pepper, squeeze garlic. Cheese grate on a fine grater. To mix everything. Season the pasta with sauce and serve.
2. Lasagna with pumpkin sauce
9 sheets of lasagna
pumpkin: 500 g
mozzarella cheese: 100 g
minced lean beef: 350 g
milk 3.2%: 50 ml
garlic: 4 cloves
soft cheese 0%: 50 g
chicken broth: 200 ml
dill, parsley, a mixture of Italian herbs: to taste
Coarsely chop the pumpkin, bake with garlic in the oven at 200 ° C for 30-40 minutes, ready to knead them to a state of mashed potatoes or beat with a blender. Heat chicken broth in a saucepan, add pumpkin puree and milk, cook on medium heat for 2-3 minutes. Grate mozzarella, add half to the broth along with soft cottage cheese. Mix everything, remove from heat and allow to cool slightly.
Fry the minced meat with the addition of 2-3 tablespoons. water, salt, pepper, add Italian herbs and chopped garlic, stirring, fry over medium heat for 5-7 minutes. Boil lasagna sheets in water in several stages. Cook each sheet for 2 minutes, put on a paper towel, dry a little.
At the bottom of the baking dish pour 1 cup of pumpkin sauce, put the lasagna sheets, pour the sauce on top, put half the fried minced meat. Sprinkle with chopped fresh greens, lay out the sheets of lasagna and repeat all the layers. The last layer – sheets of lasagna smear remaining sauce, sprinkle with grated mozzarella. Bake lasagna in the oven for 30-35 minutes at a temperature of 175 ° C. Serve hot.
3. Pasta with cauliflower sauce
paste: 200 g
cauliflower: to taste
broccoli: to taste
carrots: to taste
green peas: to taste
salt, pepper: to taste
garlic: 8 cloves
Boil any long paste in salted water to the state of “al dente”. In a thick-walled frying pan fry until golden brown any vegetables to your taste: broccoli, carrots, zucchini, mushrooms, celery, onions, sweet peppers, tomatoes or asparagus. Separately, fry in vegetable oil 6-8 garlic cloves. In salted water, boil the cauliflower. Roast garlic and ready-made cauliflower mix with a blender with broth or water, add salt and pepper. You can add grated hard cheese, such as parmesan.
Mix the prepared pasta, vegetables and cauliflower sauce in a saucepan. The sauce will resemble a creamy in color and consistency. Serve to the table, decorated with a sprig of greens.
4. Pasta with seafood and fresh arugula
long paste: 250 g
Seafood: 150 g
cherry tomatoes: 7 pcs.
Arugula: 1 bunch
spices, salt, pepper: to taste
Boil any long paste to the state of “al dente”. Defrost a mixture of mussels, squid and shrimp. Heat the butter in a thick-walled pan and fry the crushed garlic and bay leaves in it. As soon as the garlic turns golden, remove the spices from the oil and add seafood to it. Fry seafood until ready for about 5-7 minutes.
Add boiled pasta, cherry tomatoes, paprika, black ground pepper, dry rosemary or a mixture of Italian herbs and a tablespoon of olive oil to the finished seafood, mix. Heat the pasta for about 5 minutes. Arugula tear hands, put on plates, put paste on top. You can sprinkle with grated parmesan and finely chopped greens. Serve hot.
5. Lasagna with salmon, spinach and peas
10 lasagna dry layers
hard cheese: 50 g
salmon fillet: 250 g
green peas: 250 g
curd cheese: 200 g
cream: 120 ml
dill: 1 bunch
basil: 3 sprigs
lemon: 1/2 pcs.
olive oil, salt, pepper: to taste
Preheat oven to 200 ° C. Grease the baking dish with oil. Cut the salmon into thin slices. Squeeze lemon juice. Wash, dry and chop greens. Cheese grate. In a small cup combine cottage cheese, cream, mix. Add greens, lemon juice, mix again and season with salt and pepper. Filling to taste should be more salty.
In a kettle, boil water, pour the boiling water into a wide bowl. Dip lasagna sheets in hot water and leave for 3-4 minutes. Then drain the water into a separate container (it will still need it), and pour the paste with cold water. Collect lasagna. Put a few sheets of lasagna (2-3) on the bottom of the mold so that they completely cover the bottom. Pour 2 tbsp. l water from under the paste. Then put a third of the fish fillet evenly, lightly salt it. Lay out 1/3 of the curd mass on the fish, on top – green peas. Cover the filling with lasagna sheets.
Repeat the layers of the filling so that the lasagna leaves are upper. If the filling is dry, each layer can be watered 2-3 tbsp. l water from under the paste. Sprinkle the last layer of pasta with grated cheese and sprinkle with water. Bake in the oven for 15-20 minutes. The fish should be fully prepared, and the top of the lasagna should be reddened. Serve hot.
6. Spaghetti with broccoli and goat cheese
long paste: 250 g
broccoli: 5 pcs.
Tomato: 1 pc.
walnuts: 3 pcs.
soft cheese: 3 tbsp.
garlic clove: 1 pc.
lemon: 1 pc
Spring onions: 1 sprig
cream 10%: 2 tbsp.
salt, pepper: to taste
Boil spaghetti (or any long paste) to the state of “al dente”. Fry the garlic in a frying pan until golden brown, remove. Add to broccoli oil and fry until golden brown, remove. Blanch the tomato and cut into cubes, put into the pan, add 1 tsp. lemon juice and 1 tsp lemon peel, 2 tbsp. cream Put out. Separately, without butter, fry the peeled walnuts. Mix pasta, broccoli and sauce, add goat cheese, pepper. Sprinkle with walnuts before serving.
7. Brown noodles with chicken and vegetables
buckwheat noodles: 150 g
chicken fillet: 250 g
carrots: 1 pc.
onions: 1 pc.
Bell pepper: 1/2 pcs.
squash: 1 small
olive oil: 1 tsp
garlic: 2 cloves
salt: to taste
Vegetables and chicken fillet cut into thin strips, fry everything together, add chopped garlic and salt. Boil noodles, according to the instructions, then rinse with cold water. Fry noodles with 1 tsp. olive oil, then add to it the finished chicken with vegetables, mix. Cook for a couple more minutes. Serve hot.
8. Fusilli with turkey and mushrooms
paste: 300 g
turkey meat: 500 g
mushrooms: 300 g
green peas: 300 g
olive oil: 5 tbsp.
hard cheese: to taste
salt, pepper: to taste
fresh rosemary: 1 sprig
Boil the paste (“spiral”) to the state of “al dente.” In a thick-walled pan, heat 2 tbsp. olive oil and fry in it 2 slices of garlic until golden brown, remove. Coarsely chop the turkey meat, salt and pepper. Fry the meat until golden brown, remove it from the pan and add 2 tbsp of l. olive oil.
Fry the mushrooms for about 5 minutes, until all the juice boils out, add salt and pepper. Add thawed fresh peas to mushrooms, fry for another 5 minutes. Add meat, mix and warm. Add the finished pasta, mix, fry over medium heat for 5-7 minutes. Add 1 tbsp. olive oil, grated cheese, mix well. Turn off the heat and let the dish stand under the lid for 3-5 minutes. When serving, add thin slices of cheese and a sprig of rosemary.
9. Paste with salmon and vegetables
paste: 350 g
salmon: 300 g
carrots: 2 pcs.
Tomatoes: 2 pieces
fresh greens: 1 bunch
salt, pepper, spices: to taste
Boil the paste to the state of “al dente”. Cut fish into cubes and lightly boil it in a small amount of salted water. Cut tomatoes into large segments (you can use cherry tomatoes cut in half). Peel the carrot, cut it into cubes, fry on high heat for 4 minutes. Add tomatoes and spices to carrots (oregano, thyme and fennel are perfect for fish) and heat the mixture over high heat for 5 minutes, until the tomatoes are soft. Add fish and pasta, then mix and remove from heat. Decorate the dish with fresh herbs, serve hot.
10. Tuna Pasta Salad
paste small curly: 150 g
tuna in own juice: 185 g (can)
cherry tomatoes: 200 g
olives: 100 g
red onions: 1/2 pcs.
red wine vinegar: to taste
olive oil: to taste
salt, pepper: to taste
Boil the paste to the state of “al dente.” Drain the tuna juice from the jar, remove the fish and mash with a fork. Mix in a salad bowl sliced in half cherry tomatoes, olives, sliced onions, tuna. If olives are pitted, then you can pre-crush the olive with the flat side of the knife: the bone can be easily removed. Mix oil, vinegar, salt and pepper, season the salad and mix well. Add the paste, mix, trying not to damage the structure of the paste. You can add fresh greens to the salad.
Do you get fat from pasta?
Carbohydrates produced by the body from the paste themselves do not make a person fat. Weight gain comes from extra calories that come in excess of time and are not consumed in time. In other words, it’s not about pasta, but about the volume of the serving and the sauce with which they are served.
If you have a healthy lifestyle and want to cook a low-calorie dish, you should discard fatty meat and cream sauces in favor of pasta with vegetables, fish or seafood.