Heart-Healthy Recipes from
Shirley’s Kitchen
by Shirley Powell, R.D., C.D., C.D.E.
Easy Primavera Dinner: Tuna Pasta Primavera | Whole Wheat Rolls | Strawberries and Cream
Tuna Pasta Primavera
8 oz. bow-tie pasta, uncooked
1 lb. fresh asparagus
1 c. frozen peas
¼ c. sliced green onions
½ tsp. salt
2 tsp. olive oil
1 c. seeded, chopped tomato
1/4 c. lemon juice
Two 6-oz. cans low-sodium
white tuna packed in water,
drained and coarsely flaked
½ tsp. freshly ground pepper
Cook pasta according to package directions,
omitting salt and fat. Drain, reserving
3 tablespoons of pasta water. While
pasta cooks, snap off tough ends of asparagus.
Remove scales from stalks, if
desired. Cut asparagus into 1-inch pieces.
Combine asparagus and peas in a steamer basket over boiling water. Cover and steam 3 to 4 minutes or until asparagus is crisp-tender. Drain. Combine steamed vegetables, green onions, salt and olive oil in a large bowl. Add pasta, reserved pasta water, tomato and lemon juice; toss well. Add tuna; toss. Sprinkle with freshly ground pepper. Makes six servings.
Each serving = 153 calories, 2.4 g fat, 0.4 g saturated fat, 18.8 g carbohydrate, 2.7 g fiber, 12 mg cholesterol, 251 mg sodium.
Exchanges = 1 lean meat, 1 starch, 1 free vegetable.
Strawberries and Cream
Sprinkle 2 teaspoons
sugar over 4 cups sliced
fresh strawberries.
Combine 1-½ cups thawed reducedcalorie frozen whipped topping and ½ teaspoon almond extract. Spoon strawberries evenly into six dessert dishes. Top evenly with whipped topping.
Makes 6 servings.
Each serving = 72 calories, 2.5 g fat, 0.0 g saturated fat, 12.2 g carbohydrate, 2.6 g fiber, 0 mg cholesterol, 13 mg sodium.
Exchanges = 1 fruit, ½ fat.
SHIRLEY’S TIPS
- To make fresh asparagus go further, don’t break the stalks. Start a third of the way from the top and peel toward the bottom. Break off the small part at the bottom where the peel ends. You’ll find peeled stalks as tender and tasty as the tips.
- Serve purchased whole wheat rolls with the meal.
- One serving of primavera, a 2-ounce whole wheat roll and one serving of strawberries provides 385 calories, 7.3 g fat, 1 g saturated fat, 57 g carbohydrate, 9.1 g fiber, 12 mg cholesterol and 560 mg sodium.
