How to Make Healthy and Satisfying Whole Wheat Pasta Meals

There is no secret to eating healthy and losing weight; the mystery is how to eat food that is both satisfying and tasty while trying to maintain your health. Foods that are low in fat, high in fiber, and rich in protein are great choices for trying to crack the mystery of healthy and satisfying eating. In fact, in my family, we have totally replaced traditional bleached pastas for whole wheat pastas.

In most cases, whole wheat pasta can be simply substituted for a traditional type of pasta and the recipe will be fine. Now, whole wheat pasta tends to be a tad more expensive than standard and traditional varieties, and there aren't quite as many pasta types available, but if you are looking for a great spaghetti pasta or rigatoni, you should definitely look for a whole wheat variety.

To get the most from whole wheat pasta, you should combine it with other foods that are high in protein, low in fat, and that can satisfy. These recipes are sure to hit the mark when it comes to satisfying, whole wheat pasta meals.

Low Fat (faux) Chicken Alfredo

I love Chicken Alfredo, but I do not love the calories and the fat that come with it. These variations offer a rich and satisfying creamy meal with a fraction of the calorie and fat of the original. I love to serve these on a Autumn evening with a nice salad and a glass of red wine.

Faux Chicken Alfredo Variation #1

12 oz. Whole Wheat Pasta
1 6 oz. Chicken breast
2 cups broccoli - steamed
1/2 cup fat free ranch dressing
Italian Seasoning
Salt
Pepper

Prepare the pasta as per the instructions on the package, but make sure to leave the pasta a bit al dente'. While your pasta is boiling, brown the chicken breast on a skillet. Season the chicken as you wish, but I recommend just a touch of salt and pepper. In a separate pot, steam your broccoli. After draining the pasta, add the broccoli, diced chicken and ranch dressing. Season with Italian seasoning to taste. Serve as a hearty and rich main course.

Faux Chicken Alfredo Variation #2

12 oz. Whole Wheat Pasta
1 6 oz. Chicken breast
1 bag frozen stir fry vegetables
1/2 cup fat free ranch dressing
1/4 cup low fat feta cheese

Prepare the pasta as per the instructions on the package, but make sure to leave the pasta a bit al dente'. While your pasta is boiling, brown the chicken breast on a skillet. Remove the chicken breast from heat, dice it, put it back on the skillet and add the stir fry vegetables. After your vegetables and chicken are mixed and cooked (drain any excess moisture), add the pasta, ranch dressing and feta cheese. Serve as a hearty and rich main course.

Four Cheese Homemade Mac 'n Cheese

I loved Mac 'n Cheese when I was growing up, and my mom made the absolute best Mac 'n Cheese I have had. As an adult however, I know I can't eat like I did when I was a kid. I also want my kids to eat a healthier diet. This four cheese, whole wheat, Mac 'n Cheese is a great recipe that features much of the taste of my mom's meal, but it is much healthier. Not only is it high in fiber and protein, but it is also low in fat.

2 cups uncooked Whole Wheat Pasta
1/4 cup Cabot 75% fat free cheddar cheese
4 oz. low fat Velvetta
1/4 cup Italian Cheese Blend (skim mozzarella / asiago)
1 low fat string cheese (diced)
1/4 cup skim milk.
Garlic
Onion Powder
Salt
Pepper

Prepare the pasta as per the instructions on the package, but make sure to leave the pasta a bit al dente'. After you drain your pasta, place it in a pan and add the Velvetta and string cheese. As these cheeses begin to melt, add the skim milk, cheddar cheese, and Italian cheese blend. Season with garlic, onion, salt and pepper to taste. Serve as a healthy side dish.

Low-fat Pasta and Shrimp Primavera

This is a great main dish that is very healthy. I like it in the summer months because it is a great Mediterranean meal with a healthy whole wheat twist. It has very little calories and almost no fat.

12 oz. Whole Wheat Pasta
1 cup cooked shrimp
1/2 cup diced red / green / yellow peppers
1/4 fat free Italian salad dressing
1/8 cup diced red onion
Garlic
Italian Seasoning
Pepper

Prepare the pasta as per the instructions on the package. After the pasta is drained and cooled, mix the vegetables, shrimp and dressing. Season with Garlic, Italian Seasoning, and pepper to taste. Serve as a hearty side dish or light main dish.

Low Fat, Whole Wheat Pasta Salad Sides

If you love a steak (like I do) or some other meaty main course, then you might want a low calorie and healthy side dish that is both satisfying and tasty. These two salads fit that bill. They feature whole wheat pasta and other light ingredients that will let you indulge in your main course and still stay as healthy as possible.

Pasta Vinaigrette

2 cups uncooked Whole Wheat Pasta
1 cup diced tomatoes
1 cup diced cucumbers
1/4 cup slice red onions
1/4 cup fat free vinaigrette salad dressing

Prepare the pasta as per the instructions on the package. After the pasta is drained and cooled, mix the vegetables and vinaigrette dressing. Serve as a cold salad.

Raspberry Pasta and Spinach Salad

12 oz. Whole Wheat Pasta
2 cups fresh spinach
1/4 sliced red onion
1/4 cup low fat bleu cheese
1/4 crushed walnuts
1/4 dried cherries
1/4 fat free raspberry vinaigrette salad dressing

Prepare the pasta as per the instructions on the package. After the pasta is drained and cooled, toss the spinach, onion, and walnuts into the pasta. Add the onion, walnuts and raspberry vinaigrette. Top the salad with the bleu cheese before serving. Serve as a main salad course.