Rae Udy

RECIPES: Garlic and Parsley Pasta, Tortellini, Spicy Rice Noodles

By Rae Udy

Pasta is a natural for summer main dish meals. Today, there are many varieties of pastas available.
Try nutritious soy penne in Garlic and Parsley Pasta to add protein and great taste to this easy main dish. Soy pasta contains twice the protein and 25 percent fewer carbohydrates than regular pasta. Each serving contains eight grams of soy protein and 15 percent daily value needed for both iron and phosphorus.
Button-like fresh whole wheat tortellini is filled with cheese and cooks in a just few minutes. Whole wheat tortellini provides 16 grams of protein and eight grams of dietary fiber in each serving. These are a little high in calories with 340 per cup but they are worth the splurge.
Rice noodles are delicate strands of pasta that don’t need any cooking, just soak them in cold water for a couple of hours. One cup rice noodles contains 192 calories but only one gram of total fat and no cholesterol. Combine these with protein-rich tofu and chunky peanut butter and create a different and delicious oriental main dish in minutes.
Sources:
http://www.revivalsoy.com/products/pasta/index.html?-session=
revivalsoy:045602E913f2b20EB8UtM26C6BC0 Soy Pasta information
http://www.buitoni.com/PubProduct/NutritionFactsPopup.aspx?id=
7C2D06D5-7531-46D3-8DC8-C1130883CDD8 Buitoni Three Cheese Tortellini nutritional information
http://www.calorie-count.com/calories/item/20134.html Rice noodle info

GARLIC AND PARSLEY PASTA
3 tablespoons olive oil
4 medium garlic cloves, peeled and finely chopped
¼ (one-quarter) cup fresh whole wheat bread crumbs
1/8 (one-eighth) teaspoon pepper
1 packet vegetarian or vegan onion soup mix
4 cups water
8 ounces uncooked soy penne
2 tablespoons finely chopped fresh parsley
¼ (one-quarter) cup grated Parmesan cheese or soy parmesan cheese
In medium skillet, heat oil and cook garlic with bread crumbs over medium heat, stirring constantly until garlic and bread crumbs are golden. Stir in pepper and set aside. In a large saucepan, thoroughly blend onion soup mix with water. Bring to a boil and stir in uncooked noodles. Simmer uncovered stirring frequently. Cook about five to seven minutes or until noodles are tender but not overcooked. Do not drain. Remove from heat and toss with bread crumb mixture and parsley. Sprinkle with cheese and serve. Yields four main dish servings.

TORTELLINI CASSEROLE
1 9-ounce package whole wheat cheese tortellini
2 cups canned low-salt spaghetti sauce
Grated Parmesan cheese
Chopped fresh parsley
In a large saucepan, cook tortellini uncovered in four quarts of boiling water. Add one teaspoon vegetable oil to water to prevent sticking. Boil tortellini gently for seven to nine minutes until tender. Remove from heat and drain in a colander. While pasta is cooking, in a medium saucepan simmer your favorite sauce until heated through. Spoon sauce over hot tortellini. Top with cheese and parsley to serve four.

SPICY RICE NOODLES
8 ounces rice noodles
4 tablespoons soy sauce
4 tablespoons tomato puree
4 tablespoons lime or lemon juice
2 tablespoons honey or maple syrup
1 tablespoon hot red pepper flakes
2 Tablespoons vegetable oil
4 garlic cloves, peeled and minced
1 small block firm tofu, drained and cut in chunks
4 eggs, lightly beaten or soy egg substitute
½ (one-half) cup chunky peanut butter
4 cups bean sprouts
4 green onions with tops, cut into one-inch pieces
Soak rice noodles in cold water for two to three hours and drain just before use or partially cook any other type of thin noodles and allow to cool. Mix together soy sauce, tomato puree, lime juice, honey and red pepper flakes and set aside. Prepare and assemble all other ingredients. In large wok over high heat, brown garlic in oil. Add tofu and saute until lightly browned. Add eggs and continue to stir fry until eggs are completely cooked. Add drained rice noodles and sauce mixture, continue cooking for about three minutes. Add peanut butter, bean sprouts and scallions, and continue to stir fry for another two minutes. Serve immediately with lemon wedges, additional chopped onion and a few peanuts if available. Yields six servings.