Pasta

Carbohydrates

Pasta is high in complex carbohydrates, which help give you energy. Instead of a quick burst of energy, complex carbohydrates provide a "time release" of energy. Athletes who take advantage of "carbo-loading" eat complex carbohydrates to save up the energy in their body. The carbohydrates become glucose stored in the muscles. The glucose energy is then released when needed during long, tiring exercise, like long-distance running or biking. The U.S. Department of Agriculture's Food Guide Pyramid recommends we eat six to 11 servings of complex carbohydrates daily.

Folic Acid

Since January 1, 1998, new Food and Drug Administration rules have required food manufacturers to fortify grain-based foods such as pasta with folic acid, an important B vitamin. Folic acid, also known as folate and folacin, plays an important role in the body's central nervous system. FDA has determined that diets adequate in folic acid may reduce a woman's risk of having a child with brain or spinal cord defects. Under the new rules, a 2 oz. serving of dry pasta will supply the equivalent of about 100 micrograms a day of folic acid or 25 percent of the recommended daily intake.*

Calories & Fat

A 1/2 cup serving of cooked pasta (spaghetti) contains a mere 99 calories, less than half a gram of fat, and less than 5 milligrams of sodium. Here's a snapshot of the nutrients found in pasta.

Cooking Perfect Pasta

1. Boil 4 to 6 quarts of water for one pound of dry pasta. (You can divide this recipe depending on how much pasta you are cooking.)
2. Add the pasta with a stir and return the water to a boil.
3. Stir the pasta occasionally during cooking.
4. Follow the package directions for cooking times. If the pasta is to be used as part of a dish that requires further cooking, undercook the pasta by 1/3 of the cooking time specified on the package.Taste the pasta to determine if it is done. Perfectly cooked pasta should be "al dente," or firm to the bite, yet cooked through.
5. Drain pasta immediately and follow the rest of the recipe.
6. The only time you should rinse pasta after draining is when you are going to use it in a cold dish, or when you are not going to sauce and serve it immediately. In those cases, rinse the pasta under cold water to stop the cooking process, and drain well.*

Different Pasta Shapes

Recipes

Onion Pasta

INGREDIENTS:

* 5 onions, thinly sliced
* 1/2 cup olive oil
* 4 tablespoons butter
* 1 teaspoon dried basil
* 1 cup water
* 1 tablespoon chicken stock
* 1 pinch ground black pepper
* 1 pound uncooked pasta

DIRECTIONS:

1. In a large skillet place oil, butter and onions and cook until golden brown.
2. Add basil, pepper, water and bouillon and cook on low heat for 10 minutes.
3. Add onion mixture to cooked pasta, sprinkle with cheese, toss and serve.

Pasta Lasagna

INGREDIENTS:

* 1/2 pound penne pasta
* 1/2 pound lean ground beef
* 1 (26 ounce) jar pasta sauce
* 1 (15 ounce) container ricotta cheese
* 8 ounces shredded mozzarella cheese, divided
* 1/4 cup grated Parmesan cheese
* 1 egg, beaten

DIRECTIONS:

1. Preheat oven to 350 degrees F (175 degrees C). Grease a 2 1/2 quart baking dish.
2. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
3. In a large skillet over medium heat, cook beef until brown; drain. Stir in pasta sauce; remove from heat.
4. In a bowl, combine ricotta, 1 cup mozzarella, Parmesan and beaten egg. Stir until well combined.
5. In the prepared dish layer half the pasta, half the sauce and half the cheese mixture. Repeat. Top with remaining mozzarella.
6. Bake in preheated oven 34 to 40 minutes, until hot and bubbly.

Pasta with Asiago Cheese and Spinach

INGREDIENTS:

* 3 cups boiling water
* 4 ounces sun-dried tomatoes, packed without oil (about 2 cups)
* 2 tablespoons extra-virgin olive oil
* 1/8 teaspoon salt
* 1/8 teaspoon freshly ground black pepper
* 2 cloves garlic, crushed
* 6 cups hot cooked cavatappi (about 12 ounces uncooked ridged, spiral pasta)
* 1 (10 ounce) package fresh spinach, torn
* 3/4 cup grated Asiago cheese
* 1/2 cup freshly grated Parmesan cheese

DIRECTIONS:

1. Combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes. Drain and chop.
2. Combine tomatoes, oil, salt, pepper, and garlic in a large bowl. Add pasta and spinach; toss gently. Sprinkle with cheeses; toss gently.

Classy Pumpkin Pasta

INGREDIENTS:

* 10 ounces dry fettuccini noodles
* 1 tablespoon vegetable oil
* 1 pound peeled, seeded and grated pumpkin
* 2 1/2 tablespoons tomato paste
* 4 tablespoons lite sour cream
* 1 teaspoon chili powder

DIRECTIONS:

1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and reserve.
2. In a large skillet over medium heat, warm oil and cook pumpkin for about 10 minutes or until it begins to break apart.
3. Add tomato paste, sour cream and chili powder to taste; mix well. The mixture should be mushy and an even golden-orange color.
4. Scoop spoonfuls of the pumpkin mixture over the pasta; mix well to coat and serve.