Just in time for Meatless Monday, Creamy Guiltless Tomato Rigatoni has made its grand debut! If you or someone you love has trouble feeling satisfied when meat is left out of the equation, you’ve gotta try this.

As registered dietitians, we’re big proponents of including quality carbohydrates (like whole grains, veggies, beans and fruit) in order to really feel satisfied, have killer energy, prevent cravings (especially for sugar), lower risk of heart disease and other chronic diseases–oh and to prevent constipation! 😉 . And that’s just a few of the reasons we’re fans! So breathe a sigh of relief, because we aren’t those nutrition experts who are going to tell you to avoid ’em! Yay!  🙂 Instead, stick to one serving and enjoy them!

Creamy and rich tasting, like our Avocado and Olive Pasta , Black Bean and Avocado Pasta with Lime and our Whole Wheat Pasta with Spinach, Pumpkin & Feta yet low-in fat and high in nutrients, fiber and protein, this meal fills you up for hours but won’t fill you out. You’ll never miss the meat and in fact, this is the kind of meal you’ll want to be sure you made enough for leftovers as you’ll want it again and again! Enjoy!

Creamy Guiltless Tomato Rigatoni

Serves 4

Ingredients:
4 ounces whole wheat rigatoni
1-1/2 tbsp tomato paste
1/2 cup nonfat cottage cheese
1/4 grated parmesan
2-3 roma tomatoes, chopped (separated, one for in sauce, one or two chopped in pasta)
1/2 tsp chili powder (mild)
1/2 tsp cumin
1/2 tsp smoked paprika
1/2 tsp cayenne pepper (more to taste)
1 teaspoons sugar (or 1/2 packet stevia), and/or sweeten to taste
1 teaspoon balsamic vinegar
Sea salt to taste
Cracked pepper to taste

1/4 avocado, chopped
Splash olive oil
1 can organic kidney beans (400g)

Directions:
1. Boil water and cook rigatoni according to box directions and prepare al dente.

2. Meanwhile in a blender combine tomato paste, cottage cheese, grated parmesan, 1 roma tomato, chili powder, cumin, paprika, cayenne, sugar, balsamic vinegar. Blend until smooth consistency and thorough combined. May need to add a splash of water if too thick to blend.

3. Taste sauce. Add cracked pepper and sea salt taste and sugar, if desired.

4. Drain rigatoni and spritz with olive oil in a spray container. Pour sauce over pasta and mix thoroughly. Stir in the beans, chopped tomato, avocado and season with pepper and sea salt if desired. Serve warm or refrigerate and serve cold.

(*If you refrigerate pasta and serve cold, it forms a very satisfying, thick stew-like entrée. We suggest serving with a salad or a side of your favorite steamed veggie).

Nutrition Facts: 257 Calories, 43 g Carbohydrate, 4 g fat, 17 g protein, 11 g fiber, 338 mg sodium

Creamy Guiltless Tomato Rigatoni

 

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Just in time for Meatless Monday, Creamy Guiltless Tomato Rigatoni has made its grand debut! If you or someone you love has trouble feeling satisfied when meat is left out of the equation, you’ve gotta try this. Creamy and rich tasting, yet low-in fat and high in nutrients, fiber and protein, this meal fills you up for hours but won’t fill you out. You’ll never miss the meat and in fact, this is the kind of meal you’ll want to be sure you made enough for leftovers as you’ll want it again and again! Enjoy!

Serves: 4

Ingredients

• 4 ounces whole wheat rigatoni
• 1-1/2 tbsp tomato paste
• ½ cup nonfat cottage cheese
• ¼ grated parmesan
• 2-3 roma tomatoes, chopped (separated, one for in sauce, one or two chopped in pasta)
• ½ tsp chili powder (mild)
• ½ tsp cumin
• ½ tsp smoked paprika
• ½ tsp cayenne pepper (more to taste)
• 1 teaspoons sugar (or ½ packet stevia), and/or sweeten to taste
• 1 teaspoon balsamic vinegar
• Sea salt to taste
• Cracked pepper to taste
• ¼ avocado, chopped
• Splash olive oil
• 1 can organic kidney beans (400g)

Instructions

1. Boil water and cook rigatoni according to box directions and prepare al dente.
2. Meanwhile in a blender combine tomato paste, cottage cheese, grated parmesan, 1 roma tomato, chili powder, cumin, paprika, cayenne, sugar, balsamic vinegar. Blend until smooth consistency and thorough combined. May need to add a splash of water if too thick to blend.
3. Taste sauce. Add cracked pepper and sea salt taste and sugar, if desired.
4. Drain rigatoni and spritz with olive oil in a spray container. Pour sauce over pasta and mix thoroughly. Stir in the beans, chopped tomato, avocado and season with pepper and sea salt if desired. Serve warm or refrigerate and serve cold.
5. (*If you refrigerate pasta and serve cold, it forms a very satisfying, thick stew-like entrée. We suggest serving with a salad or a side of your favorite steamed veggie).

Nutrition Information

Serving size: 1 Serving= ¼ Entire Recipe Calories: 257 Fat: 4 g Carbohydrates: 43 g Sodium: 338 mg Fiber: 11 g Protein: 17 g

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For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!