Mary M. Fynn, Ph.D, RD, L.D.N

Pasta Recipes

Pasta Recipes

January 2016

The recipes and recipe booklets posted here are based on the plant-based, olive oil diet developed by Mary M. Flynn, PhD, RD, LDN.

2 servings

3 tablespoons extra virgin olive oil
1/3 cup frozen, defrosted, chopped spinach or 2 cups fresh spinach leaves
½ cup canned cannellini beans, drained, and rinsed well
2 cups canned, diced tomatoes (plain or seasoned)

6 ounces (dry weight) pasta, preferably whole wheat

Optional: garlic, herbs (rosemary, basil, thyme, oregano). Salt and pepper for the vegetables.

Heat a large pot of salted water to cook the pasta. When the water boils, cook the pasta as directed on the box.

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan
about 12 inches wide. Add any optional ingredients (garlic, herbs) and stir to combine.

Stir in the defrosted spinach; season with salt and pepper. Cook for about 5 minutes.

Add the drained, rinsed cannellini beans; heat on medium 5 to 6 minutes, stirring often.

Add the canned tomatoes; turn the heat to low and heat until the
pasta is cooked.

Toss with cooked pasta and serve.

Per serving:
Calories 570
Grams of carbohydrate 82
Servings of starch 3.5
Servings of vegetables 3
Cost for total recipe:
$3.08
Cost per serving: $1.54

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings

3 tablespoons extra virgin olive oil
1 cup mushrooms, sliced
½ cup peas, canned, drained or frozen, defrosted
2 cups canned, diced tomatoes

6 ounces (dry weight) pasta, preferably whole wheat

Optional: garlic, herbs (rosemary, basil, thyme, oregano). Salt and pepper for the vegetables.

Heat a large pot of salted water to cook the pasta. When the water boils, cook the pasta.

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan
about 12 inches wide. Add any optional ingredients (garlic,
herbs) and stir to combine.

Add the mushrooms, stir into the oil and heat for 3 to 5 minutes.

Add the peas; heat for 2 to 3 minutes. Add the canned tomatoes;
turn the heat to low and heat until the pasta is cooked.

Toss with cooked pasta and serve.

Per serving:
Calories 550

Grams of carbohydrate 80
Servings of starch 3
Servings of vegetables 3.5

Cost for total recipe: $3.80
Cost per serving: $1.90

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings

3 tablespoons extra virgin olive oil
1 cup frozen, defrosted chopped broccoli
2 cups carrots, raw, canned or frozen, defrosted (if raw, you can
cut into matchstick pieces)
2 tablespoons cup soy sauce
2 teaspoons corn starch or flour

6 ounces (dry weight) spaghetti noodles, preferably whole wheat

Optional: sliced/ crushed garlic, salt and pepper

Heat a large pot of water for the spaghetti and cook as directed.

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan
about 12 inches wide. Add any optional ingredients (garlic, herbs) and stir to combine.

Add the broccoli; season with salt and pepper. Cook 5 to 8 minutes.

Add the carrots to the broccoli and cook 3 to 5 minutes

Combine the soy sauce and 1 tablespoon cold water in a small bowl. Add the corn starch and stir with a fork until there are no lumps. Pour into the pan with the hot vegetables and completely stir in. Heat until the sauce is thickened (about 3 minutes).
Serve over cooked spaghetti.

Per serving:
Calories 570

Grams of carbohydrate 84
Servings of starch 3
Servings of vegetables 3

Cost for total recipe: $ 3.07

Cost per serving: $ 1.54

Variations: instead of carrots and broccoli, use one of the
following:
1. a cup of corn and ½ cup of peas, both drained. Add the corn first and cook for 3 to 5 minutes. Then the peas; just heat through as the peas will get mushy.
2. 1/3 cup frozen, defrosted spinach and ½ cup chopped red onion. Add the onion first and cook for about 10 minutes then add the spinach and cook 3 to 5 minutes.

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings

3 tablespoons extra virgin olive oil
½ cup chopped onion (red or white) or about ½ of a small onion
1 cup frozen, defrosted, chopped broccoli
2 tablespoons white flour
1 cup milk (do not use non-fat)
2 slices American cheese or 2 ½ ounces of any cheese

6 ounces (dry weight) pasta, preferably whole wheat
Salt and pepper

Cook the macaroni as directed and drain. While the macaroni is
cooking prepare the sauce.

Preheat the oven to 350°F. Lightly coat a 13x9x2 inch glass Pyrex pan with olive oil.

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide. Add any optional ingredients (garlic, herbs) and stir to combine.

Add the onion and broccoli, stir to combine; season with salt and pepper.Cook on medium 10 to 15 minutes, or until the vegetables are soft stirring the mixture occasionally while it is cooking.

Sprinkle the flour on the vegetables and stir to mix the flour completely into the vegetables and oil. There should be no dry flour visible. Pour in the milk, stir to mix in. Stir gently and continue to cook until the mixture thickens.
Cut the cheese into smaller pieces (about 4 to 6 pieces per slice).

Add the cheese to the thickened sauce. Stir to combine and continue stirring until the cheese melts.

Add the cooked macaroni and stir to combine. Pour into the prepared pan. Bake until bubbling, about 20 to 30 minutes.

Per serving:
Calories 660

Grams of carbohydrate 84
Servings of starch 3
Servings of vegetables 1.5

Cost for total recipe: $ 3.10

Cost per serving: $ 1.55

Variations: instead of the onion and broccoli, use one of the
following:
1. 1 cup of frozen, defrosted peppers and 1 cup of canned tomatoes. Add the peppers to the olive oil and cook 8 to 10 minutes. Then add the tomatoes
and cook until most of the liquid is evaporated.
2. 1 cup sliced mushrooms and 1/3 cup frozen defrosted spinach. Add the mushroom to the olive oil and cook 8 to 10 minutes. Then add the
spinach and cook 3 to 5 minutes.

Continue with the recipe as written above.

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings

3 tablespoons extra virgin olive oil
½ cup peppers, frozen, defrosted or fresh
1/3 cup frozen, defrosted spinach, or 2 cups fresh spinach leaves
½ cup canned chick peas (ceci beans, garbanzo beans), drained and rinsed
1 cup canned, diced tomatoes

6 ounces (dry weight) pasta, preferably whole wheat

Optional: salt and pepper; herbs, grated cheese

Cook the macaroni as directed and drain. While the macaroni is
cooking prepare the sauce.

Preheat the oven to 350°F. Lightly coat a 13x9x2 inch glass Pyrex
pan with olive oil.

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide. Add any optional ingredients (garlic,
herbs) and stir to combine. Add the peppers to the oil; season with salt and pepper. Cook for 5 to 8 minutes.

Add the spinach and cook 3 to 5 minutes. Add the chickpeas
and stir to combine. Cook 3 to 5 minutes.

Add the tomatoes and heat 2 to 3 minutes.

Combine the vegetables and cooked pasta and put in a baking dish. Top with grated cheese, if desired. Bake at 350°F 20 to 30 minutes or until bubbly.

Per serving:
Calories 605

Grams of carbohydrate 90
Servings of starch 3.5
Servings of vegetables 3.5

Cost for total recipe: $3.04
Cost per serving: $1.52

October 2015

This recipe would have appropriate calories for a dinner on a 1500 kcal diet.  The pasta can be increased to 3 or 4 ounces (dry weight) for someone who is eating 1800 kcals.

 Pumpkin left over from making muffins or bread could be used for this recipe.

1 serving

2 tablespoons extra virgin olive oil

1 cup sliced red onion (1 small or ½ of a medium onion)

1/3 cup canned pumpkin

2 tablespoons white flour or corn starch

3/4 cup milk (not skim as the sauce will be too thin)

2 tablespoons of gorgonzola cheese

2 ounces (dry weight) pasta, preferably whole wheat

Optional:  salt (preferably sea salt) and pepper for the vegetables.

Heat a large pot of salted water to cook the pasta.  When the water boils, cook the pasta as directed on the box.
Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide.
Stir in the onion and cook for about 10 minutes or until the onion is translucent; season with salt and pepper.   Stir in the pumpkin.

Sprinkle the flour or corn starch over the vegetables and stir in completely; there should not be any dry powder visible.  Add the milk and stir in so the vegetables and broth are completely combined.  Add the Gorgonzola cheese. Heat on medium until the sauce thickens.  This should be approximately 5 minutes.
Turn the heat to low and heat until the pasta is cooked.
Toss with cooked pasta and serve.

 

Per serving:
Calories: 665
Servings of starch:  2
Servings of vegetables: 3

 

www.medfooddiet.com

July 2016

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This recipe would have appropriate calories for a dinner on a 1500 kcal diet.  The pasta can be increased to 4 ounces (dry weight) for someone who is eating 1800 kcals.

 1 serving

2 tablespoons extra virgin olive oil

2 cups sliced mushrooms (approximately 4 ounces dry weight)

¼ teaspoon ground (dry) thyme

1 cup baby spinach leaves (or ¼ cup frozen spinach)

2 tablespoons of white flour or corn starch

1 cup vegetable broth

3 ounces (dry weight) linguine, preferably whole wheat

Optional:  Salt (preferably sea salt) and pepper.

Heat a large pot of salted water to cook the pasta.  When the water boils, cook the pasta as directed on the box.

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide.

Stir in the sliced mushrooms.  Cook for about 10 minutes. Season with the thyme, and the salt and pepper, if using.

Add the spinach and stir to combine.  Cook the vegetables on medium 5 to 6 minutes, stirring often.

Sprinkle the flour or corn starch over the vegetables and stir in completely; there should not be any dry powder visible.  Add the vegetable broth and stir in so the vegetables and broth are completely combined.  Heat on medium until the sauce thickens.  This should be approximately 5 minutes.

Toss with cooked pasta and serve.

 

Per serving:
Calories: 660
Servings of starch:  3
Servings of vegetables: 5

 

www.medfooddiet.com

July 2016

This recipe would have appropriate calories for a dinner on a 1500 kcal diet.  The pasta can be increased to 3 or 4 ounces (dry weight) for someone who is eating 1800 kcals.

 1 serving

2 tablespoons extra virgin olive oil

1 cup thin slices of red onion (1 small or ½ medium red onion)

½ cup sliced hot pepper rings (either jarred and drained or fresh)

2 tablespoons drained, rinsed capers

¼ cup cannellini beans, drained, rinsed

6 olives (green or black), sliced

¾ cup tomato sauce

2 ounces (dry weight) pasta, preferably whole wheat

Optional:  Salt and pepper for the vegetables.

Heat a large pot of salted water to cook the pasta.  When the water boils, cook the pasta as directed on the box.

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide.

Stir in the red onion and pepper rings and cook for about 10 minutes or until the onion is translucent; season with salt and pepper.  Add the capers, beans, olives, and tomato sauce.

Turn the heat to low and heat until the pasta is cooked.

Toss with cooked pasta and serve.

Per serving:
Calories:  600
Servings of starch: 2.5
Servings of vegetables: 6

www.medfooddiet.com

July 2016

For additional recipes, Dr. Flynn wrote the cookbook, A Pink Ribbon Diet: A revolutionary new weight loss plan to lower your breast cancer risk (Flynn, M.M. and Barr, N.V; DaCapo Press, 2010).