When it comes to comfort food, few things can compare to a warm and creamy pasta dish. Creamy pasta dishes can be indulgent and satisfying, but they don't have to be unhealthy.
By using lighter cream sauces and incorporating vegetables and lean protein sources, you can enjoy the rich and decadent flavors of creamy pasta without the guilt. In this article, we'll explore seven delicious and healthy creamy pasta recipes that will make your mouth water.
( 1 ) Creamy Avocado Pasta:
Avocado is a superfood that is high in healthy fats, fiber, and vitamins. When pureed, it can be used as a creamy and nutritious sauce for pasta dishes.
To make creamy avocado pasta, cook whole wheat spaghetti according to the package instructions. While the pasta is cooking, combine one ripe avocado, one garlic clove, half a cup of fresh basil leaves, a quarter cup of plain Greek yogurt, and a tablespoon of lemon juice in a blender or food processor.
Blend until the ingredients are smooth and creamy. Once the pasta is cooked, drain it and toss it with the avocado sauce. Garnish with chopped cherry tomatoes and grated Parmesan cheese.
( 2 ) Mushroom Stroganoff:
Mushrooms are a low-calorie and nutrient-dense vegetable that can add depth of flavor and texture to pasta dishes. In this recipe, mushrooms are used to create a rich and savory stroganoff sauce that is made with low-fat Greek yogurt instead of heavy cream.
To make mushroom stroganoff, cook whole wheat egg noodles according to the package instructions. While the pasta is cooking, heat a tablespoon of olive oil in a pan over medium heat. Add one diced onion and cook for three to four minutes, or until the onion is translucent. Add two cups of sliced mushrooms and cook for five to seven minutes, or until the mushrooms are tender and lightly browned.
Add a teaspoon of paprika and a pinch of salt and pepper. Remove the pan from the heat and stir in a cup of plain Greek yogurt. Once the pasta is cooked, drain it and toss it with the mushroom stroganoff sauce.
( 3 ) Creamy Tomato and Spinach Pasta:
Tomatoes are a good source of vitamins A and C, as well as lycopene, a powerful antioxidant. Spinach is also high in vitamins and minerals, including iron and calcium.
To make creamy tomato and spinach pasta, cook whole wheat penne according to the package instructions. While the pasta is cooking, heat a tablespoon of olive oil in a pan over medium heat. Add three minced garlic cloves and cook for 30 seconds, or until fragrant.
Add one can of diced tomatoes and cook for five to seven minutes, or until the tomatoes are slightly softened. Add two cups of fresh spinach and cook for one to two minutes, or until the spinach is wilted. Remove the pan from the heat and stir in a quarter cup of plain Greek yogurt. Once the pasta is cooked, drain it and toss it with the tomato and spinach sauce.
( 4 ) Creamy Chicken Alfredo:
Chicken Alfredo is a classic creamy pasta dish, but it can be high in calories and fat. In this recipe, we use a lighter Alfredo sauce made with low-fat milk and Parmesan cheese.
To make creamy chicken Alfredo, cook whole wheat fettuccine according to the package instructions. While the pasta is cooking, heat a tablespoon of olive oil in a pan over medium heat. Add one pound of cubed chicken breast and cook for five to seven minutes, or until the chicken is cooked through. Remove the chicken from the pan and set aside.
In the same pan, melt two tablespoons of butter. Add two minced garlic cloves and cook for 30 seconds, or until fragrant. Add two cups of low-fat milk and a cup of grated Parmesan cheese. Cook the sauce over medium heat, stirring constantly, until the cheese is melted and the sauce is smooth and creamy. Add the cooked chicken to the sauce and stir to combine. Once the pasta is cooked, drain it and toss it with the chicken Alfredo sauce.
( 5 ) Creamy Butternut Squash Pasta:
Butternut squash is a winter squash that is high in fiber, vitamins A and C, and potassium. When roasted and pureed, it can be used to make a creamy and flavorful sauce for pasta dishes.
To make creamy butternut squash pasta, preheat your oven to 400°F. Cut a medium-sized butternut squash in half lengthwise and remove the seeds. Brush the flesh with olive oil and place the squash halves on a baking sheet, cut side down. Roast for 40 to 50 minutes, or until the flesh is fork-tender. Once the squash is cooked, remove it from the oven and let it cool for a few minutes.
Scoop out the flesh and place it in a blender or food processor. Add half a cup of low-fat milk, a tablespoon of grated Parmesan cheese, and a pinch of salt and pepper. Blend until the ingredients are smooth and creamy. Cook whole wheat linguine according to the package instructions. Once the pasta is cooked, drain it and toss it with the butternut squash sauce.
( 6 ) Creamy Spinach and Ricotta Pasta:
Ricotta cheese is a creamy and tangy cheese that can be used to make a delicious and healthy pasta sauce. Spinach adds color, flavor, and nutrition to this dish.
To make creamy spinach and ricotta pasta, cook whole wheat fusilli according to the package instructions. While the pasta is cooking, heat a tablespoon of olive oil in a pan over medium heat. Add three minced garlic cloves and cook for 30 seconds, or until fragrant.
Add four cups of fresh spinach and cook for one to two minutes, or until the spinach is wilted. Remove the pan from the heat and stir in a cup of ricotta cheese and a quarter cup of low-fat milk. Once the pasta is cooked, drain it and toss it with the spinach and ricotta sauce.
( 7 ) Creamy Lemon and Asparagus Pasta:
Asparagus is a nutrient-dense vegetable that is high in fiber, vitamins A and C, and folate. Lemon adds brightness and tanginess to this creamy pasta dish.
To make creamy lemon and asparagus pasta, cook whole wheat spaghetti according to the package instructions. While the pasta is cooking, heat a tablespoon of olive oil in a pan over medium heat. Add one bunch of trimmed and sliced asparagus and cook for five to seven minutes, or until the asparagus is tender-crisp.
Remove the pan from the heat and stir in a quarter cup of low-fat cream cheese, a tablespoon of lemon zest, and two tablespoons of lemon juice. Once the pasta is cooked, drain it and toss it with the asparagus and lemon sauce.
Conclusion
Creamy pasta dishes can be indulgent and satisfying, but they don't have to be unhealthy. By using lighter cream sauces and incorporating vegetables and lean protein sources, you can enjoy the rich and decadent flavors of creamy pasta without the guilt. Try these seven delicious and healthy creamy pasta recipes to satisfy your comfort food cravings and nourish your body at the same time.
