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Shrinktheplanet Weight Loss

Diet Blog



Roasted Glazed Carrots 0

Posted on November 22, 2014 by Grace

 

Tasty Veggies Low Calorie Treats!

 
Who says veggies need to be boring?

This is a great healthy low calorie side dish that the entire family will love. It is a great way to get the kids to eat their veggies. And with Thanksgiving right around the corner why not spice up your dinner with these delicious roasted carrots.

Ingredients

  • 3 lb medium carrots, peeled and cut into 3-in pieces
  • 1 red chili pepper (such as fresno or serrano), halved, seeded and thinly sliced
  • 1 2-in. piece fresh ginger, peeled and coarsely grated
  • 4 Tbsp olive oil
  • kosher salt and pepper to taste
  • 3 Tbsp honey

 

Directions:

1. Heat oven to 400 degrees. On a large rimmed baking sheet, toss the carrots, chili and ginger with the oil, 3/4 tsp salt and 1/4 tsp pepper.

2. Transfer half the carrots to a second baking sheet.  Roast both sheets until the carrots are golden brown and tender, 35 to 40 minutes.

3. Remove from oven, drizzle the honey over the carrots and toss to combine.

Makes 8 servers

per serving 147 calories, 7 grams of fat, 0 mg chol, 4 grams of fiber

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Increase Energy & Reduce Calories with Oatmeal 0

Posted on October 21, 2014 by Grace

Eat Oatmeal & Reduce Daily Calories

Supercharged Morning with Oatmeal

How oats deliver all day feel good and help reduce daily calories:

Boost Immunity

A unique fiber found in oatmeal (called beta-glucan) stimulates the production of white blood cells responsible for killing bacteria and other pathogens.  According to researchers at the University of Minnesota in St. Paul, this effect can strengthen the body’s natural defenses against cold and flu viruses by up to 750 percent.

Rev up Happy Hormones

Enjoying an oat enriched sip will have you feeling sunnier in just 20 minutes, report researchers at the Colorado Neurological Institute in Englewood. Credit goes to the grain’s rich store of manganese, a trace mineral that optimizes the thyroid gland’s output of mood-boosting hormones.

Dial down Appetite

Oats contain complex carbs that prompt the stomach to release more of a hunger-suppressing hormone (cholecystakinin). The payoff: Penn State researchers found that a daily serving of oatmeal helped dieters cut between meal snacking by 81 percent and shed pounds.

 Try this great tasting Oatmeal Recipes

Get More Oatmeal Recipes


    Blueberry & Almond Oatmeal Recipe:

    Mix it up:

    Boil 1 cup of water over high heat. Add 1/4 cup of whole gain oats. Cook, stirring, for 25 minutes, until the oatmeal is soft. Reduce heat to low and cook for 3 more minutes, stirring constantly. Add 1/4 cup of fat-free milk, a tablespoon of slivered almonds, 1/3 cup of fresh or frozen blueberries, and a teaspoon of ground flaxseed. Mix and serve.  This recipe provide a great balance of fruit and protein that are essential to a good health diet.

    Makes 1 serving. Per serving: 251 cal, 7 g fat (0.5 g sat), 40 g carbs, 41 mg sodium, 6 g fiber, 10 g protein

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Chessy Hash Brown & Kale Breakfast 0

Posted on September 25, 2014 by Grace

Kale Eggs Healthy Breakfast

Breakfast tip: hash browns potatoes are a faster alternative to regular potatoes, with crisp and delicious results. Try this delicious breakfast delight it;s pretty easy to prepare and very nutritious and low in calories.

Ingredients:

  • 2 tbsp olive oil
  • 1 large onion, thinly sliced
  • Kosher salt and pepper
  • 10 large eggs
  • 2 cups frozen hash brown potatoes (not thawed)
  • 2 red fresno peppers, thinly sliced
  • 6 oz extra-sharp cheddar or gruyere cheese, grated (about 1 1/2 cups)
  • 2 cloves garlic, finely chopped
  • 1 Tbsp fresh thyme leaves
  • 1/2 small bunch kale or swiss chard (about 1/2 lb), thick stems removed, leaves chopped
  • mixed green salad, for serving

Directions:

1. Heat the oven to 400 degrees.  Heat the oil in a 9-in cast-iron skillet over medium heat.  Add the onion, season with 1/2 tsp salt and cook, covered, stirring occasionally, until tender, 8 to 10 minutes.

2. Meanwhile, in a large bowl, whisk together the eggs.  1/4 tsp salt and 1/2 tsp pepper.  Fold in the hash browns, peppers and all but 1/2 cup of the cheddar.

3. Stir the garlic and thyme into the onion and cook for 1 minute. Add the kale and cook, covered, tossing occasionally, until beginning to wilt, 2 to 3 minutes.

4. Transfer the egg mixture to the skillet and stir to distribute the ingredients.  Sprinkle with remaining 1/2 cup cheddar and bake until set, 20 to 25 minutes. (For a golden-brown top, broil for 1 to 2 minutes after baking) serve with salad, if desired.

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Tortellini Pasta Salad 0

Posted on September 23, 2014 by Grace

Diet Pasta Tortellini Meal

Ingredients:

  •  1 pkg (9 oz) tricolor cheese tortellini
  • 2 cups trimmed sugar snap peas
  • 2 cups baby carrots
  • 2 cups broccoli florets
  • 2 Tbsp pesto
  • 2 cup cherry tomatoes, halved
  • 40 black olives, chopped
  • 1/4 tsp ground black pepper
  • Fresh basil

Directions:

1. Cook tortellini in a large pot of boiling water per the package directions, stirring occasionally. Add sugar snap peas, carrots, and broccoli and cook until tender but still crisp, about 3 minutes.

2. Drain pasta and vegetables, and rinse with cold water.  Place into a large bowl and toss with the pesto.  Fold in the tomatoes, olives, and pepper. Garnish with basil, if using.

Did you know that olives are packed with belly-fat fighting nutrients, including monounsaturated fats and polyphenols?

Dish nutrition (per serving): 367 cal, 15 g protein, 50 g carb, 8 g fiber, 8 g sugar, 13 g fat, 780 mg sodium.

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Squash and Bean Soup 0

Posted on September 13, 2014 by sierra

White Bean And Squash Soup

As the weather gets cooler and your looking for that warm sweater why not add a soup dish to dinner tonight. It is the perfect comfort meal so warm yourself up with some healthy soup recipes. Here is a perfect feel good recipe that the entire family will love.

Ingredients:

  • 1 tsp ground coriander
  • 1 1in. piece fresh ginger finely grated
  • salt and pepper for taste
  • 1 small onion, finely chopped
  • 1 small butternut squash, peeled and cut int 1/2-in. cubes
  • 2 cloves garlic, chopped
  • 6 sprigs fresh thyme
  • 1/2 cup Quinoa
  • 1/4 cup dried apricots (about 6), finely chopped
  • 1/4 cup roasted pistachios, roughly chopped
  • 1 scallion, thinly sliced
  • 1/4 cup fresh flat-leaf parsley, roughly chopped
  • 1 15-oz can cannellini beans, rinsed
  • 1 15-oz can chickpeas, rinsed

Directions:

1. In a 5 to 6 qt slow cooker, whisk together the coriander, ginger, 2 cups of water, 1 tsp salt and 1/2 tsp pepper.  Add the onion, squash, garlic and thyme and cook, covered, until the squash is tender. 3 Hours on high or 5 hours on low.

2. Prepare quinoa about twenty minutes before serving, place the quinoa in a medium bowl.  Add 1 1/4 cups hot tap water, cover and let sit for 15 minutes.  Fluff with a fork and fold in the apricots, pistachios, scallion, parsley and 1/4 tsp  each salt and pepper.

3. In a medium bowl, mash half the cannellini beans with a fork until smooth. If the slow cooer is on low, turn it to high and stir in the mashed beans, then add the remaining beans and chickpeas and cook until heated through, about 3 minutes.  Ladle the soup into bowls and to with the couscous mixture.

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Diet Breakfast – Cut Calorie Tips 0

Posted on September 12, 2014 by Grace

Diet Breakfast - Cut Calories

Tips to reducing the number of calories you eat for breakfast! Skip those high calorie lattes in the morning. Lattes can be very high in calories ranging from 200 to 500 calories. Instead go for a regular coffee or flavored coffee with skim milk, and 1 sugar. This will do the trick by waking you up, and getting your day started.

  • Ditch the pop-tart for a slice of high-fiber bread with all natural strawberry, blueberry or raspberry jam. And make sure the bread you buy at your local supermarket, or all natural specialty store is high in fiber, the label should read whole wheat or whole grain, not white flour or enriched whole wheat, these breads are processed foods which contain mostly sugar, and chemicals with no nutrients. Also the label of the whole wheat bread you choose to buy should read a least 2 to 4% fiber, the higher fiber content the better.
  • Gotta have that bagel today! Eat only half with fat free cream cheese, and a piece of fruit or a handful of nuts like almonds or walnuts. Nuts are high in fiber and protein that will leave you satisfied. And including nuts in your daily diet will give you the high percentage of  fiber you should be consuming daily.
  • Are you craving pancakes, you don’t have to do without, pancakes taste great. Pancakes are pretty easy to prepare, so make your own pancake and substitute white flour for whole wheat flour, and this will turn a diet no no, to a diet do. And add some fruit such as; blueberries, strawberries or raspberries, which make your breakfast even healthier. Here is a great whole wheat high fiber pancake recipe to prepare and here is an easy on the go tip to enjoy your pancakes on the go. Make extra pancakes, wrap them individually in saran wrap, and place in the freezer, and just place in the toaster to warm as needed, and you are on your way with a great tasting pancake. Easy right?
  • Swap high sugar juices with either a piece of fruit or all natural low sugar juices.  Most juices found in the supermarket today contain a high percentage of sugar such as; high fructose corn syrup that causes weight gain, and have a very low percentage of juice. When you shop read the label, and you will see that the juice content in most brands is as low as 10% real juice, so you are probably asking yourself why call it juice, which we think is healthy. Most Supermarket juice brands are not healthy any more.
  • Add a slim fast breakfast bar to your daily diet, it is only 180 calories. This is an easy on the go breakfast meal that you can include in your diet a least 3-4 days a week, don’t try to include a break bar into your diet every day of the week, you need to add variety into your diet so you don’t get bored of the same meals. The slim fast breakfast bar will help you manage your weight loss plan, just include a low calorie slim fast breakfast bar into your daily diet plan for breakfast and you will stay on track to achieving your weight loss goal. It is a great option for those of you who are on the go, and need a quick healthy low calorie breakfast that will not sabotage your weight loss goal.
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Detox Diet Menu 0

Posted on August 17, 2014 by Grace

How to Detox Diet Menu

The main objective when following the detox diet is to avoid processed foods! Processed foods add no nutritional value, basically when processed foods are consumed they break down into mostly sugar, and sugar will turn into fat if the body does not burn it off. Get the background on what the Dr. Oz detox diet is all about.

So what are processed foods? 

The majority of processed foods are stripped of their natural ingredients, removing most of their nutritional value. They are also usually packed with artificial ingredients such as; preservatives and chemicals for enhancements and to extend the life of the products.

Processed foods are considered bad carbohydrates because they have no real health benefits, they are mostly sugar, chemicals and preservatives that contribute to weight gain and other health related diseases.

Also processed foods do not provide the energy your body needs to function and feel good, leaving you feeling tried and unmotivated.

Some Processed Foods to Avoid: 

1. White Breads and White Pastas: 

White breads and white pastas are made with refined white flour: Why should you avoid white breads and pastas? Well, white bread and white pasta are bleached flour.

Bleached flour has most of the fiber removed from it, and contains almost no health benefits. When fiber is not present in bread it makes it a simple carb that your body treats similar to sugar, so when you are consuming white breads you are really consuming sugar.

White bread has no real nutritional value (no polyfats, no protein no vitamins or minerals or antioxidants). White bread just doesn’t have the fiber and nutrients that whole wheat bread has.

Whole wheat bread and whole wheat pastas is a great substitute.  The key is to look for foods that contain good carbohydrates such as; whole wheat flour and whole gains, check the ingredient label for whole wheat flour or whole gains not enriched or white flour.  Enriched wheat really is refined white flour so be sure to check the label before you make a purchase.

2. Packaged Snack Foods:

High-calorie package snack foods, chips, cheese snacks, cookies and cakes are high in trans fats and hydrogenated oils. Most packaged snack foods such as; candy, chips, cookies and packaged food mixes contain ingredients that are high in artificial sugar and fats. Trans fats and high fructose corn syrup are ingredients that you need to be aware of, these artificial, high sugar and fat ingredients, found in most packaged snack foods are the biggest offenders to look for, eliminate these foods from your diet and you will lose weight while eating a healthy diet.

What are trans fats (hydrogenated fats)?

Trans fats are hydrogenated fats and are listed on the ingredient label as hydrogenated fat, read the ingredient list for this ingredient and walk away from products that contain this on supermarket packaged foods. Manufacturers use trans fats because it is cheaper to process and it extends the shelf life of food. Like saturated fats, trans fats raise LDL “bad” cholesterol and increase the risk of heart disease. But unlike saturated fats, trans fats lower HDL “good” cholesterol and may do more damage, says the American Heart Association (AHA). The AHA advises limiting saturated fat consumption to less than 7% of daily calories and trans fat consumption to less than 1%. Some studies also showed that a diet high in trans fatty acids may be linked to a greater risk of Type 2 Diabetes.

A food Substitution for high package snacks:
There are a lot of great natural food substitutes such as; nuts, popcorn, fruits or even whole wheat cookies.  Here is some information on healthy snacks and some great healthy low calorie snacks you can make yourself.

3. Commercially Fried Food:

Trans fats can be found in many restaurant foods – but especially in fried foods like French fries, fried chicken, doughnuts, chicken nuggets and pizza crust. Get the scoop on healthy low calorie dishes along with high calorie dishes to watch out for when eating out.

Key: Minimize the intake of both saturated fat and trans fat by checking the food labels. Effective January 1, 2006, all packaged food products must list trans fats content on the Nutrition Facts panel. The amount of trans fats per serving of food will appear under the Total Fat section of the label.


More Diet Tips and Tools:
More Diet Articles to support your weight loss goals:

Workout tips to burn more calories:Including an exercise program to your diet will help you lose more weight and get into shape.

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Dieting Secret Weapon Smoothies 0

Posted on July 22, 2014 by Grace

These desert inspired sips are loaded with specially formulated whey protein designed to increase metabolism and blast fat fast.

Undenatured Whey is Best for Slimming Down!

 

Optimizes liver function

Undenatured whey is made using a cold-press method that preserves the chemical structure of three essential amino acids (cysteine, glycine and glutamate).  These boost the production of an antioxidant (glutathione) that speeds detoxication and fat burning in the liver.  Research in Nutrition journal found this helped subjects on a whey protein rich diet to lose weight and burn fat vs those who didn’t get the protein.

Revs Metabolism

Sipping a smoothie enriched with undenatured whey can increase calorie expenditure by 25 percent for up to 5 1/2 hours. The credit goes to whey’s leucine, an amino acid that prompts muscle cells to preferentially burn fat for fuel.

Dials Down Appetite

The highly absorbable proteins in undenatured whey triggers a 65 percent greater release of key hunger-suppressing hormones compared with other proteins.  The payoff: British researchers found that subjects who drank a whey protein shake felt fuller longer and consumed 19 percent fewer calories at their next meal than those given an alternate protein.

Whey Product Recommendation:

We love Reserveage Organics Grass-Fed Vanilla Whey Protein  for its smooth flavor and superfine texture.  Plus, studies show that whey derived from the milk of grass fed cows contains up to 5 times more metabolism revving conjugated linoleic acid than other whey proteins.

Vanilla Raspberry Whirl Smoothie

Ingredients:

  • 1 pkg vanilla Greek yogurt
  • 2 cups frozen raspberries
  • 3/4 cup chilled cran-raspberry juice powder
  • 2 Tbs. chopped white chocolate
  • 1-2 scoops vanilla whey protein powder

Directions:

In blender, puree all ingredients 30 seconds or until smooth. Pour into glasses. Garnish as desired.  serve immediately. Makes 2 servings.

Bonus Smoothie Benefits!

The ellagic acid in raspberries wards off wrinkles.

 

Peaches and Cream Crumble Smoothie

Ingredients:

 

  • 1 can chilled peach nectar
  • 2 cups frozen chopped peaches
  • 1 graham cracker
  • 1-2 scoops vanilla whey protein powder

Directions:

In blender, puree all ingredients 30 seconds or until smooth. Pour into glasses. Garnish as desired.  serve immediately. Makes 2 servings.

Bonus Smoothie Benefits!

The tryptophan in peaches improves sleep quality.

 

Strawberry-Shortcake swirl Smoothie

Ingredients:

 

  • 1 pkg (5.3 oz) strawberry Greek yogurt
  • 1 1/2 cups frozen chopped strawberries
  • 1 cup cubed pound cake
  • 1-2 scoops undenatured vanilla protein powder.

Directions:

In blender, puree all ingredients 30 seconds or until smooth. Pour into glasses. Garnish as desired.  serve immediately. Makes 2 servings.

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Asparagus,Potato and Spinach Galette 0

Posted on June 24, 2014 by Grace

Asparagus Potato Spinach Galette Recipe

Active 10 min * Total 40 min * serves 4 * cost per serving 1.98 *

Ingredients

  • 2 small yukon gold potatoes (about 8 oz.),verry thinly sliced
  • kosher salt and pepper
  • half medium red onion,thinly silced
  • 4 oz. gruyere cheese, coarsly grated (about 1 cup)
  • 8 oz. medium aspargus, cut diagonaly into 1-in. pieces
  • 1 refrigerated rolled pie crust
  • 1 Tbsp of olive oil
  • 1 tbsp of dijon mustard
  • 1 large egg

mixed green salad, for seving

Directions:

1. Heat the oven to 425 F. In a large bowl, Toss together the potatoes, onions, asparagus, olive oil, and one fourth tsp of salt and pepper. Add the Gruyer and toss to combine.

2. Working on a piece of parchment paper, roll the pie crust into a twelve inch. Circle. Slide the paper (and crust) onto a baking sheet. Spread the mustard on the crust leaving a 3 inch boarder around the edge

3. Spoon the potato aspargus mixture onto the pie crust leaving a 2 and a half  inch boarder around the edge. Fold the boarder over the mixture

4. In a small bowl whisk together the egg and 1 tbsp  water. Brush the crust whith the egg and bake untill the crust is golder brown and the vegstables are tender, 30 to 35 miniouts, (cover whith foil if browning to quickly). Transfer to your cutting board and cut into pieces, serve whith salad if desired

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Spicy Roasted Tomatoes with Spaghetti 0

Posted on June 10, 2014 by Grace

Spicy Roasted Tomatoes with Spaghetti

Ingredients:

  • 2 Pounds Cherry Tomatoes
  • 3/4 tbs. Extra-Virgin Olive Oil
  • Black Pepper
  • 10 large Basil Leaves
  • 1 pound Stracciatella
  • 2 Cloves Garlic
  • Sea Salt
  • 2 teaspoons Red Pepper Flakes
  • 1 pound Spaghetti

Directions:

Heat a convection oven to 350 degrees. On a baking sheet, toss the tomatoes and the garlic with two tablespoons of the olive oil until coated. Season with salt and pepper. Spread in a single layer and bake until the tomatoes are beginning to brown but are still juicy, about 20 minutes (25 minutes in standard oven).

While the tomatoes cook, pour the remaining 2/3 tablespoons of olive oil in deep roundo pan. Add half of basil, garlic and red pepper flakes. When the tomatoes are cooked, start the pasta: Add the spaghetti to the boiling water and cook until al dente.

At the same time, scrape the cooked tomatoes with any juices into the skillet. Crush tomatoes and garlic with a fork. Season with the red pepper flakes, bring to a simmer over medium-high heat and cook gently until the tomatoes release their juices and the mixture reduces slightly, 3 to 4 minutes.

When the pasta is nearly cooked, scoop out about one cup of the pasta cooking water. Set aside. Then drain the pasta and add to the skillet with the tomato mixture. Add enough of the reserved pasta cooking water to create a saucy consistency and cook 2 to 3 more minutes, stirring, to allow the pasta to absorb the flavors.

Divide the pasta and sauce among four deep plates. Top each with stracciatella over the top of each plate of pasta. Garnish each plate with remaining basil.

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