When I think back to my childhood and our many evenings around the family dinner table, a few recipes fondly come to mind, including this hearty and delicious beef stew. My dad was a meat-and-potatoes kind of guy, so my mom made it often. Lucky for me, she passed the recipe down from her recipe box to mine.
Prep Time2 hours30 minutes
Total Time2 hours30 minutes
Ingredients
1½ pounds beef stew meat, trimmed of fat, chopped into 3/4-inch pieces
2 tablespoons all-purpose flour
1/2 teaspoon salt
¼ teaspoon black pepper
2 tablespoons olive oil
1 large onion, diced
3 large garlic cloves, minced
¼ cup water
1 quart beef broth
3 tablespoons tomato paste
1 (15-ounce) can tomato sauce
1 pound thin-skinned potatoes (such as Yukon gold or creamer potatoes), unpeeled, chopped into 1-inch pieces
1 pound carrots, peeled, chopped into 3/4-inch pieces
1 teaspoon dried thyme (or 6 fresh thyme sprigs)
Instructions
1. Place the beef in a bowl and sprinkle with flour, salt, and pepper. Toss until well coated. Set aside.
2. Heat oil in a large Dutch oven or heavy pot over medium-low heat. Add onion and garlic and cook, stirring, until softened, about 5 minutes.
3. Add the meat. Cook, stirring a few times, until the meat is lightly browned, about 5 minutes.
4. Add ¼ cup water and cook, stirring often, 5 minutes.
5. Raise the heat to medium high. Add broth, tomato paste, tomato sauce, potatoes, carrots, and thyme. Stir until combined. Bring to a simmer, cover, and cook over low heat until the beef and vegetables are fork tender, about 1½ hours.
Notes
For a thicker stew, place 1 additional tablespoon of flour in a small bowl with 2 tablespoons cold water; stir until smooth. When the stew is done, add the flour/water mixture, stir, and simmer 3 more minutes to thicken.
Nutrition Information:
Yield:
8
Serving Size:
1¼ cup Amount Per Serving:Calories: 237Total Fat: 8gSaturated Fat: 2gCholesterol: 54mgSodium: 454mgCarbohydrates: 21gFiber: 4gSugar: 8gProtein: 22g
Recipe by Liz Weiss, MS, RDN of Liz’s Healthy Table, a cookbook author, host of the EAT, DRINK, LIVE LONGER podcast, and wellness and nutrition expert based in Boston, MA.
You can find variations of tomato noodle soup traditionally in Taiwanese and Chinese home cooking classically combined with egg. This version uses whole peeled tomatoes with shiitake mushrooms and protein packed tofu for the perfect comfort food, one pot meal you can make in under 30 minutes.
Prep Time30 minutes
Total Time30 minutes
Ingredients
1 tablespoon canola oil
2-inch piece of fresh ginger, slivered
8 shiitake mushrooms, sliced
1 (28-ounce) can whole peeled tomatoes, with juice, tomatoes quartered
1 (16-ounce) package of medium firm tofu
2 teaspoons reduced sodium soy sauce
10 cups water
8 ounces dried noodles (Chinese noodles, ramen, or rice noodles)
4 stalks celery, finely chopped
½ teaspoon salt (optional)
3/4 teaspoon white pepper (optional)
2 teaspoons chili oil (optional)
Instructions
1. In a large non-stick pot, heat oil on medium heat and add ginger and mushrooms. Sauté until fragrant, about 5 minutes.
2. Add tomatoes and remaining juice and cook until vegetables are softened, about 4 minutes.
3. Break apart tofu into bite sized pieces, and add to pot along with soy sauce, stirring well.
4. Turn heat to low. Cover, and allow tofu to marinade in mixture for 5 minutes.
5. Add water, turn heat to high, and bring to a boil.
6. Add noodles and cook, covered, over low to medium heat, until noodles are tender.
7. Turn off heat, and mix in celery, salt, and white pepper, if using.
8. Divide noodles and soup among bowls, and top with chili oil, if using.
Recipe by Sherene Chou, MS, RDN, a Los Angeles-based culinary dietitian focused on building a more equitable and sustainable food system through the intersection of plant-based nutrition, food and social justice.
When I was a kid in the 1970s, we ate pasta every Sunday with my grandparents. Sometimes my mom would make homemade ravioli, everyone’s favorite. This pasta bake takes less time to make yet offers the same delicious flavors and comfort of homemade raviolis. Lean ground beef adds extra protein, and jarred sauce saves time on busy weeknights.
Prep Time50 minutes
Total Time50 minutes
Ingredients
2 teaspoons olive oil, divided
8 ounces 90% lean ground beef (may use ground turkey)
2 garlic cloves, minced
1 (24-ounce) jar tomato or marinara, sauce
2 tablespoons parsley, chopped (optional)
1 pound penne pasta, uncooked
10 ounces frozen loose-leaf or chopped spinach, thawed, drained
8 ounces part skim ricotta cheese
1/4 cup parmesan cheese, finely grated
Black pepper, to taste
Instructions
1. Heat a 3-quart saucepan over medium heat. Add 1 teaspoon of the oil and the beef, and cook just until browned. Add garlic, and cook another minute.
2. Add the tomato or marinara sauce and 1 tablespoon of the parsley, if using. Stir, cover, and let simmer on low heat for 15 minutes.
3. While the sauce simmers, preheat the oven to 350°F.
4. Bring a large pot of salted water to a boil. Add the penne, and cook until al dente (firm to the bite), about 8 minutes. Drain pasta, (but do not rinse), and return to the large pot.
5. Pour the meat-tomato sauce over the pasta, and sprinkle with half of the grated parmesan. Add spinach, and stir to combine. Add ricotta cheese, and gently stir into the pasta.
6. Transfer the pasta mixture to a 9 x 13 (or 3-quart) lightly oiled baking dish. Top with the remaining Parmesan cheese and freshly ground pepper to taste.
7. Cover and bake in the oven for 20 minutes. Uncover and bake another 10-15 minutes until golden brown. Garnish with parsley, if using.
Notes
To lower sodium, make your own tomato sauce using canned tomato puree and seasoning it yourself with herbs, ground pepper, and a pinch of salt.
Nutrition Information:
Yield:
6
Serving Size:
1 1/2 cup Amount Per Serving:Calories: 475Total Fat: 16gSaturated Fat: 5gCholesterol: 102mgSodium: 749mgCarbohydrates: 57gFiber: 34gSugar: 7gProtein: 27g
Recipe by Rosanne Rust, a registered dietitian who grew up next door to her Italian grandparents in Pittsburgh, Pennsylvania, but now lives on the Gulf Coast of Florida. Her latest book, Zero Waste Cooking For Dummies®, was dedicated to her parents, the king and queen of zero waste.
Growing up in the South, corn and tomatoes were frequently served together in several of my mom’s recipes. She would serve this tasty veggie combo in soups, stews, and casseroles. To pay tribute to my Southern roots, I put a new spin on the traditional salsa recipe, which you can serve over your favorite protein or with tortilla or pita chips.
Prep Time10 minutes
Total Time10 minutes
Ingredients
1 (14.5-ounce) can diced tomatoes, drained
1 cup whole kernel yellow corn, drained
1 avocado, peeled, seeded, chopped
½ cup red onion, diced
¼ cup fresh cilantro, chopped
2 tablespoons fresh lime juice
½ teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon black pepper
Salt to taste (optional)
Instructions
1. In a large bowl, combine the tomatoes, corn, avocado, onion, cilantro, lime juice, ground cumin, garlic powder, black pepper, and salt, if using.
2. Toss to combine, and serve with tortilla chips, tortillas, or your favorite protein, as desired.
Notes
This recipe can be prepared up to one hour in advance. Cover tightly and stir gently before serving. Use no salt added canned tomatoes to further reduce sodium levels.
Nutrition Information:
Yield:
4
Serving Size:
1 cup Amount Per Serving:Calories: 118Total Fat: 6gSaturated Fat: 1gCholesterol: 0mgSodium: 309mgCarbohydrates: 15gFiber: 5gSugar: 67gProtein: 2g
Recipe by Andrea Mathis, Registered Dietitian Nutritionist and Owner of Beautiful Eats & Things. Author of The Complete Book of Smoothies.
Looking to level up your pasta game? These healthy pasta recipes are dietitian-approved and are sure to impress!
Whether it’s baked pasta recipes, vegetarian pasta recipes or vegan pasta recipes, you can’t go wrong by making one of these classic dishes. While you can make pasta a thousand different ways, we think it’s best when served with tomato sauce (or canned tomatoes) because it provides an added nutrition bonus!
Cooked tomato products (found in canned tomato products like pasta sauce) contain an ingredient called lycopene. Lycopene is a powerful antioxidant that has been proven to protect the body against many chronic diseases. Similar to most nutrients, it’s more natural to obtain lycopene from foods rather than supplements. In order to achieve maximum health benefits associated with lycopene, it is recommended to consume tomato products with a heart healthy fat, such as olive oil or avocado. That’s why we recommend enjoying lycopene and its health benefits through delicious foods such as these healthy pasta recipes. So, what are you waiting for? Enjoy some canned tomato products today!
Healthy pasta recipes that are dietitian-approved
Looking to level up your pasta game? These healthy pasta recipes are dietitian-approved and are sure to impress!
If you’re craving pizza and pasta, who says you can’t have both? This Instant Pot Pizza Pasta combines the flavors of two Italian classics, and can be finished cooking in only 10 minutes. What’s not to love?
This simple Italian comfort casserole really is the perfect meal when you need something easy, healthy, and homemade that everyone will love. Easily customize it by using gluten-free pasta and adding some chopped veggies to the Baked Ziti with meat.
Tired of the same old spaghetti and meatballs every week? Shake up your pasta routine with this quick and easy Puttanesca Pasta. Puttanesca is a classic Italian sauce consisting of anchovies, tomatoes, olives, and capers, creating the perfect balance of salty and savory.
Looking for a filling, plant-based meal to switch things up? This walnut and mushroom ragu is sure to impress you and your family! Filled with flavor and bursting with nutrition, this recipe is one that you will turn to again and again. Plus, it’s easy to whip up, as you can get it on the table in under an hour.
This lasagna will fool dairy lovers with its rich tofu ricotta and bold flavors. With high protein ingredients it'll satisfy active individuals while repairing muscle, too!
This tofu tomato pasta sauce is packed with veggies, fiber, and plant-based protein! It's such a quick, go-to weeknight dinner idea and is an awesome way to clear out the fridge.
This delicious, no-fail Vegan Baked Mediterranean Lasagna is rich with the warm, sunny flavors of the Mediterranean—onions, eggplant, zucchini, bell peppers, basil, artichokes, olives, herbs and tomatoes, layered with home-made cashew ricotta and plant-based cheese.
This Healthy Ground Turkey Pasta Bake is easy to make, balanced and delicious. Made with whole grain spaghetti, no-sugar-added pasta sauce, lean ground turkey & with veggies added, it makes a great meal prep meal or weeknight dinner option! Also makes great leftovers for work lunches & easy to customize.
Turn to marinara sauce and a cornucopia of vegetables—summer squash, eggplant, bell peppers, and onions—to make this Pasta with Marinara and Roasted Vegetables sing with rustic simplicity.
Who doesn’t love a big warm pan of comfort food on a cool and dreary day? This Creamy Tomato Baked Mac and Cheese is a new twist on an old classic. There are a lot of different variations of Mac and Cheese, but this is one that is sure to please even the pickiest eaters.
Toasted ravioli is a versatile dish that can be enjoyed as an appetizer, side dish, or the main course. Whip up this decadent and creamy Vodka Dipping Sauce, and it will taste just like going to a fancy restaurant, but without the added cost.
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