Category Archives: Italian

Warm Orzo Salad with Spicy Broccoli

Warm Orzo Salad with Spicy Broccoli


Warm Orzo Salad with Spicy Broccoli


  • 1 cup uncooked orzo pasta (or any grain you want to substitute)
  • 1 huge head fresh broccoli, cut into small florets
  • 1 large onion, diced
  • 1/2 cup non-fat yogurt
  • 1/4 tsp cumin
  • 1/4 tsp cayenne pepper
  • Salt and pepper
  • Olive oil


  • Cook orzo pasta according to package directions; drain and set aside.
  • While the pasta is cooking, sauté onions and broccoli in olive oil until tender over medium heat (at least 10 minutes).
  • When broccoli is done, add spices and salt and pepper; stir to combine. Mix in the yogurt in with the broccoli and remove from heat.
  • Combine broccoli mix and orzo together until combined and creamy. Serve hot… Enjoy!

Tomato-Alfredo Bowtie Bolognese

Tomato-Alfredo Bowtie Bolognese

Tomato-Alfredo Bowtie Bolognese

(Recipe by Miranda Mowbray, Biting Life)


Ingredients (serves 4):

1 box bowtie pasta

1lb lean ground beef

4 cloves garlic, minced


1/4 tsp ground pepper

1 tbsp butter

2 tbsp flour

1 cup fat-free milk

1 cup parmesan cheese

dash of cayenne pepper

2/3 cup tomato sauce

red pepper flakes

dried parsley (or fresh if you have it)



Cook pasta according to package directions.

In a large pot, cook beef and garlic over medium-high heat with canola oil.

Meanwhile, make the Alfredo sauce.

Melt the butter in a small saucepan over medium heat.

Turn the heat down to low and add flour. Start whisking immediately, and continue for about 1 minute.

Slowly (very slowly) add milk to the flour mixture, whisking continuously for about 3 minutes.

Add parmesan cheese to the pan and continue whisking until sauce thickens up.

Turn off the heat and add salt, pepper, and cayenne.

Mix together the pasta, tomato sauce, Alfredo, red pepper flakes, and parsley into the pot with the beef.

Add more salt if needed.

Serve immediately and enjoy!

Skinny Chicken & Broccoli Alfredo

Skinny Chicken & Broccoli Alfredo


Skinny Chicken & Broccoli Alfredo

(adapted from Courtney from Sweet Tooth, Sweet Life’s recipe)

Ingredients (serves four):

3 boneless, skinless chicken breasts

8 oz. frozen broccoli florets

8 ounces whole-wheat linguine

Olive Oil

4 cloves garlic, minced

2 tablespoons whole-wheat flour

1 cup fat-free, low sodium chicken broth

1/4 cup plain non-fat yogurt

1/4 cup skim milk

Salt and pepper

1/2 tsp ground nutmeg

3/4 cup reduced-fat shredded Parmesan cheese



Preheat oven to 375˚F.

Generously season chicken breasts with salt and pepper on both sides.

Lay breasts flat on a baking sheet lined with foil and greased with cooking spray.

Bake breasts until done, but still moist (about 15 minutes).

Cook pasta and broccoli according to package directions.

Meanwhile, chop chicken into bite-size pieces and set aside.

Sauté garlic in a saucepan over medium-high heat in olive oil.

Add whole wheat flour to garlic and whisk for 2 minutes, forming a roux.

Slowly whisk in chicken stock, yogurt, milk, nutmeg, salt and pepper.

Bring sauce to a boil, then reduce to a simmer.

Continue to let sauce boil for 3 more minutes, until it thickens.

Stir in cheese and remove from heat.

Add cooked pasta, chicken, broccoli and sauce to the same pan and stir until fully incorporated.


 (Calores in One Serving = 383)

Shrimp Risotto with Tomatoes and Broccoli

Shrimp Risotto with Tomatoes and Broccoli


Shrimp Risotto with Tomatoes and Broccoli


  • 8oz cooked shrimp (I used Garlic & Herb Shrimp from Stop&Shop that were in a steam-fresh bag for $4 – it was the perfect size!)
  • 1 cup uncooked risotto
  • 3 cups vegetable broth
  • 2 tbsp olive oil
  • Salt
  • 1/2 onion, diced
  • 1 carton grape tomatoes, diced
  • 1 cup broccoli florets (I used frozen and microwaved them until thawed)


  • Pour the risotto in a saucepan with 1 cup of vegetable broth. Cook on medium until boiling. Stir the rice and lower heat until broth is absorbed. Add salt and 1 more cup of vegetable broth.
  • Sauté vegetables with olive oil and salt for about 5 minutes until tender. Let vegetables drain in a colander.
  • When rice has absorbed the broth, add the last cup, stirring until absorbed. Add shrimp and vegetables to the risotto.

Shrimp and Orzo

Shrimp and Orzo


Shrimp and Orzo

  • 1  cup  uncooked orzo (rice-shaped pasta)
  • 2  tablespoons  olive oil, divided
  • 3/4  teaspoon  salt, divided
  • 1/4  teaspoon  black pepper, divided
  • 1  pound  medium shrimp, peeled and deveined
  • 1  cup  chopped Vidalia or other sweet onion
  • 1  tablespoon  bottled minced garlic
  • 1/4  teaspoon  crushed red pepper
  • 2  cups  cherry tomatoes, halved
  • 1/3  cup  (about 1 1/2 ounces) grated fresh pecorino Romano cheese
  • 1/3  cup  chopped fresh basil
  • Cook the pasta according to package directions, omitting salt and fat.
  • While pasta cooks, heat 1 tablespoon oil in a large skillet over medium-high heat. Sprinkle 1/2 teaspoon of salt and 1/8 teaspoon of black pepper evenly over shrimp. Add shrimp to pan; cook 1 1/2 minutes on each side or until done. Remove from pan.
  • Add remaining 1 tablespoon olive oil to pan. Add onion, garlic, and red pepper; cook 2 minutes, stirring frequently. Add tomatoes, and cook 3 minutes or until tomatoes begin to soften, stirring occasionally. Stir in pasta and shrimp; cook 1 minute or until thoroughly heated. Remove from heat, and stir in 1/4 teaspoon salt, 1/8 teaspoon black pepper, cheese, and basil.

Sausage & Peppers Pasta

Sausage & Peppers Pasta


Sausage & Peppers Pasta

(original recipe)

Ingredients (serves four):

1 box Whole Wheat Penne Pasta

1 (1lb) package Chicken Sausage

Canola Oil

3 bell peppers (I used red, orange, and yellow); sliced thin

1 Garlic Clove, minced

1 cup Pasta Sauce (I use Hunt’s Garlic & Herb)

Parmesan Cheese for garnish


Cook pasta according to package directions; drain and set aside.

Meanwhile, sauté garlic in oil over medium-high heat in a sauté pan.

Chop sausage into bite-size slices and add to pan.

Cook sausage until golden-brown on the outside; drain and set aside.

Using the same pan, sauté peppers until tender (no need to add more oil).

Using the pasta pan, add in peppers, sausage, marinara sauce, and pasta.

Stir together until fully combined and serve with parmesan cheese on top.


(Calories in 1 serving = 500)

Roasted Sweet Potato Red Wine Risotto

Sweet Potato Red Wine Risotto

Roasted Sweet Potato Red Wine Risotto

(Recipe by Miranda Mowbray, Biting Life)


Ingredients (serves four):

1 small onion, diced

4 cloves garlic, minced

canola oil

1 1/2 cups uncooked arborio rice

1/2 cup red wine (optional)

2-3 cups reduced-sodium chicken broth

1 extra large sweet potato, peeled and diced

2 tbsp olive oil

salt and pepper

cayenne pepper


1/4 cup fat-free half and half

2 cups spinach, de-stemmed and chopped

1/2 cup parmesan cheese



Preheat oven to 425˚.

Sauté onions and garlic with canola oil in sauté pan over medium-high heat.

Meanwhile, toss sweet potato with olive oil, salt, pepper, a dash of cayenne pepper, and paprika.

Pour sweet potato onto a greased, foil-lined baking sheet and roast in the oven for 25 minutes, or until fully-cooked and crispy on the outside.

Add arborio rice and red wine to the onion mixture; stir to combine (if omitting the wine, add 1/2 cup chicken stock).

When the rice has mostly absorbed the wine, add 2/3 cup chicken stock; stir.

Add more chicken stock once the rice has absorbed the liquid. Keep occasionally adding chicken stock and stirring, until almost fully cooked (will take about 25 minutes).

Meanwhile, once sweet potato is done, remove from oven and put into a blender/food processor.

Combine sweet potato with half and half until a thick sauce is made.

When the rice is almost done cooking, add the sweet potato sauce and let the risotto absorb some of it.

When the rice is fully cooked, turn off heat and stir in the spinach and cheese until the cheese is melted.

Add more spices, if necessary.