Pasta sauce is one ingredient that can add a lot of sodium to your diet. It really pays to compare labels in the food store. Consider that a half cup serving can have more than 600 mg of sodium and that most people use a cup or more on their pasta. This can easily use up almost a day’s supply of sodium for most people. Check out the Nutrition Facts Label for Enrico’s No Added Salt Pasta Sauce - it only has 25 mg of sodium per serving. Here are ways to lower the sodium in your pasta:
• Buy pasta sauce that claims low-sodium or no added salt.
• Mix prepared pasta sauce in equal parts with no-salt-added canned tomato sauce. This makes the cost per serving less, too.
• Use fresh diced tomatoes or no-salt-added diced canned tomatoes instead of pasta sauce.
• Low-sodium broth and fresh veggies are a great alternative, too.
Penne Pasta Bolognese
1 onion, chopped
2 teaspoons olive oil
1 teaspoon Italian seasoning (dried basil, oregano, marjoram)
ground black pepper to taste
1 pound ground very lean turkey breast
1 jar low-sodium pasta sauce
8 oz box penne pasta
Cook the pasta according to package directions; drain in colander and reserve.
Chop the onion and saute in olive oil with the seasonings.
Add the ground turkey breast to the pan and cook until done (when it is firm and opaque). Transfer the turkey/onion mixture to a food processor and process until fine. This is the trick to working with ground turkey breast - it takes it from big clumps to more fine pieces as you would have if you used ground beef.
Place the turkey back in the pan and add the pasta sauce. Bring to a boil.
Add pasta and heat through.
Place in bowl and top with a little shredded Parmesan and voila! Delicious lowfat meal!!
Serves 6. Each 1-cup serving: 319 calories, 2.6 g fat, 0 g saturated fat, 0 g trans fat, 46 mg cholesterol, 360 mg sodium, 46 g carbohydrate, 4.5 g fiber, 26 g protein.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.