Whole grain Pasta cookbook

whole grain

p a s t a Recipes
Cooking tips
nutrition

DESIGNED BY TAMI HART , COMMUNITY OUTREACH COORDINATOR

Why Whole Grain Pasta?

In whole grains, the entire grain kernel is kept intact. Many nutrients
that keep our bodies healthy, help us feel full longer and reduce our
risk for some diseases—like diabetes and heart disease—are found in
the whole kernel. Whole grains are a great source of fiber. Fiber is
like a broom that sweeps through your body and cleans out the “bad
stuff.” When grains are refined, many of these important nutrients
are removed in processing. This means that refined grains don’t give
us all the good stuff we need to be healthy.

2

shopping

Shopping for Whole Grain Foods

It can be confusing to shop for whole grains! A loaf of brown bread
that says “wheat bread” on the package and/or is tan in color might
seem like a whole-grain food, but it might not be! How can you tell?
Step #1: Read the small print.
The words splashed on the front of food packages grab our attention,
and can trick us into thinking something is a whole-grain food when
it’s not.
 Ignore words like “multigrain” or “stone ground” or
“unbleached.” They don’t guarantee that the product is a whole-
grain food.

3

shopping

Read the ingredients list. You’ll find it on the side or the back of the
package. If the first ingredient on the list uses the word “whole,”
then the food is a whole-grain food. This table will help you decode
the ingredients list.

Choose foods with first ingredients Avoid foods with first ingredients like these

like these

 Whole-wheat flour  Enriched wheat flour
 Whole-grain corn  Enriched bleached flour
 Whole-grain oats  Unbleached flour
 White whole-wheat  Semolina wheat

Also read the Nutrition Facts panel to find out how much fiber is in
the food. The Nutrition Facts panel in the photo is for the Food Hero
Refried Bean Soup Recipe which is a high fiber food.

 Foods that are high in fiber contain 20% or more of the Daily Val-
ue for fiber.

 Foods that are a good source of fiber contain 10% to 19% of the
Daily Value for fiber.

Step #2: Don’t judge a loaf by its color.

Just because a loaf of bread is tan or brown doesn't mean that it's

4

made with whole grains. Ingredients like food coloring and molasses
can make foods brown. Don’t be fooled! Check the ingredients list as
discussed in Step #1! Some whole-grain breads are light in color.
These might be made with whole oats, for example.

Step #3: Look for the Whole Grain Stamp.
Foods with the Whole Grain Stamp on the package provide whole
grains. The Whole Grain Stamp is optional. Many whole-grain foods

do not have it.

Step #4: Look for savings.

 Store-brand breads and cereals often cost less than
name-brand products, and may be rich in whole grains.
Trust the ingredients list, not the price.

 Don’t pay for fancy packaging. Foods with less packaging cost
less. For example, mini packets of oatmeal cost more per serving
than a large container of oatmeal or bulk rolled oats.

 Stock up during sales. When you find a whole-grain bread your
family likes, watch for it to go on sale. When it does, buy several
loaves and store them in your freezer. They’ll keep for up to six
months!

© 2014 Oregon State University. This material was funded in part by the Supplemental

Nutrition Assistance Program of USDA. OSU Extension Service and USDA are equal oppor-

tunity providers and employers. 5

nutrition

What makes a grain whole?

A whole grain is the whole seed
of a plant. The seed is called a
kernel, like a kernel of dried corn
which is a whole grain. Other
common examples of grains are
wheat, rice, oats, cornmeal, and
barley.
In the field, in their natural state, all grains are whole and have three parts:
the bran on the outside and the germ and endosperm on the inside (see
photo). In foods, grains can be whole or refined: Whole grains contain the
entire grain kernel or seed. This means they keep the outer cover of the
kernel, called the bran, as well as the inside. The bran has important vita-
mins and minerals and lots of fiber. Refined grains have been ground and
sifted to remove the bran. Foods made with refined grains have fewer nu-
trients and much less fiber.

© 2014 Oregon State University. This material was funded in part by the Supple-
mental Nutrition Assistance Program of USDA. OSU Extension Service and USDA
are equal opportunity providers and employers.

6

7

8

cooking

Pasta is often pre-cooked before
adding it to a dish. Pasta comes
in many shapes and sizes. It also
comes in dried and fresh forms.
Recipes sometimes list amounts
of pasta by weight. Other times,
they list the amount by measure-
ment.

Basic cooking steps:

Bring water to a full boil before adding pasta. Use about 1 quart (4 cups) of
water for every 4 ounces of pasta (about 1 cup small pieces or 3/4 inch
bundle of long pieces). After adding pasta, stir it gently to help separate
the pieces. Keep the water boiling. Follow package directions as a guide for
cooking times. Also use a taste test. If the pasta is part of a dish that will
cook further, shorten the cooking time now. Drain pasta immediately after
cooking and serve or use in a recipe.

Here are approximate weight and measure amounts:
Small/medium dry shapes: 2 oz. = ½ cup dry = 1 cup cooked
Long dry pasta: 4 ounces = ¾ inch diameter bunch = 2 cups

cooked

9

cooking

Helpful tips to consider:
When deciding how much to make, remember that most pasta dou-
bles in size after cooking.

Use plenty of water to keep the pasta from sticking together. You
can also add asmall amount of salt to the water for flavor. Adding a
drizzle of oil can keep your water from boiling over. A large pan and plenty
of water also deals with this.

Most pasta cooks quickly (8 to 12 min.). Plan so that it finishes cook-
ing just when you need to use it. Fresh pasta cooks much more
quickly than dried pasta.

Different sizes or types of pasta may take different lengths of cook-
ing time. It may not work well to combine them in one pan.

To test if pasta is done cooking, cut or bite into a piece or two. When
you look at the cut surface, the center should be firmer or darker
than the outside. Most people prefer pasta that is tender but a bit firm ra-
ther than soft and mushy.

If you’re using the cooked pasta in a cold dish, rinse it with cold wa-
ter and drain well. Refrigerate to cool.

© 2014 Oregon State University. This material was funded in part by the Supplemental

Nutrition Assistance Program of USDA. OSU Extension Service and USDA are equal oppor-

tunity providers and employers. 10

cooking

© 2014 Oregon State University. This material was funded in part by the Supplemental

Nutrition Assistance Program of USDA. OSU Extension Service and USDA are equal oppor-

tunity providers and employers. 11

recipes

13 Pasta Salad
14 Chicken Creole
15 Tomato Pasta Salad
16 Pasta Ratatouille
17 Cheesy Beef Pasta
18 Pasta with Greens and Beans
19 Stove Top Mac & Cheese
20 Chicken Noodle Soup
21 Asian Noodles with Peanut Sauce
22 Bean & Veggie Soup
23 Veggie Lasagna

12

Pasta Salad

Ingredients

3 cups cooked pasta

2 tablespoons chopped sweet onion

1⁄4 cup chopped celery

1⁄4 cup chopped carrots

1⁄4 cup frozen peas, thawed

2 tablespoons chopped red or green bell
pepper

1 1⁄2 cups chopped ham Prep time: 10 min.
Directions Yield: 6 servings
Serving Size 1 cup

Combine all ingredients in a large bowl and mix well. Cover

and refrigerate until ready to serve.

13

Chicken Creole

Ingredients

1 pound boneless, skinless chicken breasts

1 tablespoon vegetable oil

1 can (14.5 ounces) diced tomatoes with
juice

1 cup chili sauce (about 9 ounces)

1 large green pepper, chopped

2 ribs celery, chopped Prep time: 10 min.
1 small onion, chopped Cooking Time: 30 min.
2 cloves garlic, minced, Yield: 10 servings (1 cup)
1 teaspoon dried basil

1 teaspoon dried parsley

¼ teaspoon cayenne pepper

Directions

1. Heat pan over medium-high heat (350 degrees
in an electric skillet). Add vegetable oil and
chicken, and cook until no longer pink when cut.

2. Reduce heat to medium (300 degrees in electric
skillet).

3. Add tomatoes with juice, chili sauce, green pep-
per, celery, onion, garlic, basil, parsley, and cay-
enne pepper.

4. Bring to a boil; reduce heat to low and simmer, 14
covered, for 10-15 min. Refrigerate leftovers
within 2 hours.

Tomato Pasta Salad

Ingredients

4 cups cooked rotini noodles

2 cups chopped tomatoes

1 cup chopped broccoli

¼ cup sliced black olives

2 teaspoons dry Italian herbs

2 tablespoons grated Parmesan cheese

8 ounces low-fat Italian salad dress- Prep time: 15 min.
ing (about 1 cup) Yield: 6 servings (1 cup)

Directions

1. Combine the cooked noodles, tomatoes, broccoli and black olives to-
gether in a bowl.

2. Add the herbs, cheese and salad dressing. Stir together and refrigerate
until ready to serve.

3. Refrigerate leftovers within 2 hours.

15

Pasta Ratatouille

Ingredients

8 ounces uncooked pasta (try rotini, penne
or bow tie noodles)

2 tablespoons vegetable oil

½ cup chopped onion

2 cloves garlic

1 medium green bell pepper, chopped

1 small zucchini, cubed

1 small eggplant, cubed Prep time: 20 min.
2 medium tomatoes, cubed Cooking Time: 30 min.
¾ teaspoon salt Yield: 9 servings (1 cup)
¼ teaspoon pepper

1 teaspoon dried basil

1 cup shredded cheese

Directions

1. Cook pasta according to package directions.
Drain and set aside.

2. Heat oil in a large skillet over medium heat (300°
in an electric skillet). Add onion and garlic and
cook until soft. Add bell pepper, zucchini, and
eggplant. Cook about 10 to 12 minutes.

3. Stir in tomatoes, salt, pepper and basil. Cook an-
other 2 to 4 min. or until heated through. Serve
over pasta and top with cheese.

4. Refrigerate leftovers within 2 hours.

16

Cheesy Beef Pasta

Ingredients

½ pound lean ground beef (15% fat)

1 onion, diced (about 1 cup)

2 cloves garlic, minced

1 small zucchini, chopped (about 1 ½ cups)

1 jar (24 to 26 ounces) tomato pasta sauce

½ teaspoon dried basil

½ teaspoon dried oregano Prep time: 20 min.
Cooking Time: 30 min.
¼ teaspoon hot red pepper flakes Yield: 8 servings (1 cup)
(optional)

12 ounces rotini pasta (about 4 cups)

2 ounces shredded cheddar cheese (about ½ cup)

6 ounces shredded mozzarella cheese (about 1 ½ cups)

Directions

1. In a large skillet, cook beef, onion, garlic and zuc-
chini over medium-high heat (350° in an electric
skillet) until meat is browned and broken into
pieces. Drain any fat. Add the pasta sauce, basil,
oregano and red pepper flakes, if desired. Bring
to a simmer and cook on medium low (275° in
an electric skillet) for 15 min.

2. Cook the pasta in boiling water according to 17
package directions. Drain the pasta and add to
the sauce in the skillet. Stir in the cheese and
cover until the cheese is melted. Refrigerate left-
overs within 2 hours.

Pasta with Greens and Beans

Ingredients

8 ounces pasta (try penne)

1 tablespoon vegetable oil

3 cloves minced garlic

10 ounces frozen spinach

1 can (15 ounces) diced tomatoes with juice

1 can (15 ounces) white beans, drained and
rinsed

½ teaspoon salt Prep time: 20 min.
½ teaspoon pepper Cooking Time: 30 min.
½ cup grated parmesan cheese Yield: 9 servings (1 cup)

Directions

1. Cook pasta according to package directions. Set aside.

2. Meanwhile, heat oil in large skillet. Add garlic and
cook on low (250° in an electric skillet) until soft.

3. Add spinach, tomatoes with juice, drained beans,
salt, and pepper. Once the mixture bubbles, cook
uncovered on low heat for 5 min. Add drained
pasta and parmesan to spinach mixture. Toss
well and serve.

4. Refrigerate leftovers within 2 hours.

Notes

Substitute cleaned and chopped fresh spinach (about
6 cups).

18

Stove Top Mac & Cheese

Ingredients

1 small head broccoli

5 ounces cheddar or Monterey

Jack cheese Prep time: 20 min.
1 (16-ounce) package whole wheat macaroni Cooking Time: 20 min.
1½ cups nonfat milk Yield: 8 servings (1 cup)
1½ Tablespoons unsalted butter

2 Tablespoons all-purpose flour

½ teaspoon salt

½ teaspoon ground black pepper

4 Tablespoons light cream cheese

Directions

1. Rinse and chop broccoli. Grate cheddar or Monterey Jack cheese.

2. In a microwave-safe bowl, add broccoli and just enough water to cover half
way. Heat in microwave until bright green and
tender, about 6–8 min. Cook pasta following
package directions. Drain in a colander and
set aside.

3. While pasta is cooking, make cheese sauce. In 19
a small pot over medium heat, heat milk.
When hot, remove from heat. Cover to keep
warm. In a large pot over medium heat, melt
butter. Add flour. Whisk with a fork, stirring
constantly. Slowly add the warm milk. Stir
constantly with a rubber spatula, until sauce
thickens. Sauce should be thick enough to
coat the back of a spoon. Stir in salt and black
pepper. Add cream cheese, grated cheese,
and broccoli. Stir until grated cheese is melt-
ed. Remove from heat.

4. Add macaroni to cheese sauce. Stir to coat.

Chicken Noodle Soup

Ingredients

1 medium onion

1 (4-5 pound) whole chicken

14 cups water Prep time: 20 min.
1 celery stalk Cooking Time: 30 min.
2 cups leafy greens, such as kale, spinach Yield: 8 servings

2 medium carrots

½ teaspoon salt

½ teaspoon ground black pepper

1 cup whole wheat pasta

Directions Refrigerate until ready to add to
soup.
In Advance
5. Preparation
1. Peel and rinse onion. Cut into Rinse celery and leafy greens.
quarters. Remove any tough stems from
greens. Tear leaves into bite-
2. In a large pot, cover onion and sized pieces. Rinse and peel car-
chicken with water. Bring to a rots. Dice carrots and celery.
boil. Reduce heat and simmer
for 40 min. 6. In a large pot, add carrots, cel-
ery, greens, salt, pepper, and
3. Lift chicken from pot and set strained broth. Bring to a boil
aside to cool. In a colander, over high heat. Reduce heat and
strain broth. Refrigerate broth simmer for 15-20 min.
until ready to make soup. Dis- Add pasta. Keep simmering until
card onions, as they will be too pasta is tender, about 8 min.
overcooked to eat. Add cooked chicken. Simmer 1-2
min. more.
4. When chicken is cool, pull meat
from the bones. Shred or chop 20
it, discarding any skin or bone.

Asian Noodles with Peanut
Butter Sauce

Ingredients

1 (16 ounce) package whole wheat Prep time: 15 min.
pasta Cooking Time: 10 min.
Yield: 8 servings (1 cup)
¼ cup peanut butter

⅓ cup warm water

¼ cup low-sodium soy sauce

2 Tablespoons cider vinegar

4 teaspoons sugar

1 bag frozen vegetables, such as broccoli or snow peas, thawed

Optional Ingredients: 2 teaspoons red pepper flakes

Directions
1. Cook pasta using package directions. Make sauce and veggies while pas-

ta cooks.

2. In a medium bowl, combine peanut butter and warm water. Stir into a
smooth, thin sauce. Add soy sauce, vinegar, and sugar. Mix until sugar
dissolves. If using, stir in red pepper flakes.

3. In a microwave-safe bowl, add thawed frozen veggies and ½ cup water.
Steam in microwave for 3-5 min. Drain any excess water.
Pour peanut sauce and steamed veggies over cooked, drained pasta.
Toss to combine. Serve warm or cold.

21

Bean & Veggie Soup

Ingredients

2 medium carrots Prep time: 15 min.
1 small onion Cooking Time: 15 min.
2 medium cloves garlic Yield: 8 servings (1 cup)
2 medium celery stalks
1 large tomato ½ teaspoon ground black pepper
1 medium yellow squash 2 (14½-ounce) cans low-sodium
1 (15½-ounce) can red kidney beans chicken or beef broth
1 Tablespoon canola oil ½ cup water
1 teaspoon dried basil or dried ore- 1 cup frozen green sweet peas
gano 1 cup whole wheat pasta
½ teaspoon salt

Directions

1. Peel carrots, onion, and garlic cloves. Rinse carrots, onion, celery, to-
mato, and squash.

2. Dice onion, celery, and tomato. Mince garlic. Cut carrots and squash in
half lengthwise. Place flat side down. Cut into thin, half-moon slices.
If using, rinse parsley. Pluck leaves from stems. Mince.

3. In a colander, drain and rinse beans.

4. In a large pot over medium heat, heat oil. Add carrots, onion, garlic,
and celery. Cook until slightly soft. Add dried herbs, salt, and pepper.
Stir.

5. Add broth, water, tomatoes, squash, beans, and peas. Bring to a boil

over high heat. Add pasta. Reduce heat and simmer. Cook until pasta is

tender, about 8–12 min. 22

Veggie Lasagna Serves 8, 1/8 of
lasagna per
Ingredients sPerrevpintgime: 15 min.
Cooking Time: 15 min.
1 (8-ounce) package whole Yield: 8 servings (1 cup)
wheat lasagna noodles
3 cups fresh spinach 1 (28-ounce) can tomato sauce or
8 ounces button mushrooms crushed tomatoes, no salt added
1 large zucchini 1 large egg
3 cloves garlic 1 cup low-fat cottage cheese
1 (6-ounce) block mozzarella
cheese
½ teaspoon salt, divided
1 teaspoon dried basil
1 teaspoon dried oregano
¼ teaspoon ground black pepper

Directions teaspoon salt, and black pepper into

1. Preheat oven to 350°F. canned tomatoes to make a sauce. Do

this directly in the can.
2. Cook lasagna noodles following pack- 8. In a medium bowl, crack egg and beat
age directions. In a colander, drain and with a fork. Add cottage cheese and grat-
run under cold water until cool to the ed mozzarella. Mix.
touch. Complete steps 3–9 while noodles 9. Lightly coat a 9-by-13-inch baking dish
cook.
with non-stick cooking spray. Spread ½
3. Rinse spinach, mushrooms, and zuc- cup tomato sauce on bottom of dish.
chini. Peel garlic.
10. Layer 3 noodles over sauce. Then,
4. Chop spinach. Thinly slice mushrooms. layer 1 cup cheese mixture, 1½ cups veg-
Dice zucchini into ½-inch pieces. Mince gies, and ⅔ cup tomato sauce. Repeat
garlic.
layers 2 more times, ending with 3 noo-
5. Grate mozzarella cheese. Set aside ¼ dles. Cover with remaining tomato
cup grated cheese for topping lasagna. sauce. Sprinkle reserved ¼ cup grated
6. In a medium bowl, add spinach, mush- mozzarella over top of lasagna.
rooms, and zucchini. Stir in ¼ teaspoon 11. Bake until cheese is melted and light-
of the salt. Set over a colander to drain. ly browned on top and lasagna is bubbly,
When completely drained, pat veggies about 45 min. Remove from oven. Let
dry with paper towels.
cool 10 min. before cutting.
7. Stir garlic, basil, oregano, remaining ¼ 23

24