1. Pasta With Lentils
- 2 teaspoons (10 ml) olive oil
- 1 medium onion, diced small
- 1 medium carrot, peeled and diced small
- 2 small celery stalks, diced small
- 1 small fennel bulb, diced small
- 4 cloves garlic, minced
- 2 tablespoons (30 ml) white wine vinegar
- 2 cups (480 ml) low-sodium vegetable broth
- 1 cup (240 ml) green lentils
- 2 1/2 cups (600 ml) jarred or tetra-packed, no-salt-added, chopped or crushed tomatoes with juices
- 2 teaspoons (10 ml) dried oregano
- 2 teaspoons (10 ml) dried parsley
- 1 teaspoon (5 ml) dried basil
- 8 ounces (226 grams) wide whole-wheat pasta noodles such as linguine, fettuccine, tagliatelle or rigatoni
- 1/2 cup (120 ml) low-fat milk
- 1/4 teaspoon (1.25 ml) sea salt
- 1/2 teaspoon (1.25 ml) ground black pepper
In a massive Dutch oven or saucepan, heat oil on medium-excessive. Add onion, carrot, celery, fennel, and garlic. Cook, stirring frequently until launched water evaporates and brown bits begin to shape on the lowest of the pot, approximately 15 mins. Add vinegar, scraping any brown bits from the bottom of the pot because the liquid evaporates. Stir inside the broth, 1 cup water, lentils, tomatoes, oregano, parsley, and basil. Reduce warmth to medium and simmer, partially covered, for 45 minutes, stirring sometimes.
Meanwhile, carry a massive pot of water to a boil and prepare pasta consistent with bundle directions. Drain pasta and set aside.
Add milk to Bolognese and hold to simmer for a further 10 minutes. Season with salt and pepper. Divide pasta among four bowls and top every with about 1 half cup, Bolognese.
It serves 4 people and contains only 337 Calories each portion.
Nutrition (per serving):
Calories: 337; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 484mg; Carbohydrate: 68g; Dietary Fiber: 15g; Sugar: 8g; Protein: 13g
2. Smoked Salmon Pasta
- 8 ounces (360 grams) whole wheat fettuccine
- 1 1/3 cups (6 ounces or 85 grams) snow peas
- 1 tablespoon butter
- 1 clove garlic
- 1 cup (250 grams) reduced-sodium chicken broth
- 4 ounces (120 grams) reduced-fat cream cheese
- 1/2 cup (2 ounces or 40 grams) shredded Parmesan cheese
- 3 ounces (85 grams) smoked salmon, sliced
- 1/8 teaspoon black pepper
- 1 teaspoon chopped fresh dill
Cook pasta in keeping with bundle directions, omitting salt. During the closing minute of cooking time, add snow peas to pasta. Cook 1 minute, until
Meanwhile, soften butter in a skillet or saucepan over medium warmness. Add garlic, and saute 1 minute, until aromatic. Add broth and cream cheese. Cook three-five minutes, whisking often, till mixture is nicely-mixed. Add Parmesan cheese, stirring until clean.
Stir pasta mixture into sauce until pasta is coated. Add salmon, stirring gently until just combined. Sprinkle with pepper and dill. Serve straight away.
Calories: 286; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 57mg; Sodium: 400mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 7g; Protein: 31g
Potassium: 45mg; Iron: 14%; Vitamin A: 13%; Vitamin C: 14%; Calcium: 16%
3. Creamy Pesto Penne
- 3 cups (720 ml) water
- 1/2 cup (120 ml) white wine
- 1/2 cup (120 ml) heavy cream
- 3/4 cup (180 ml) basil pesto
- 1 teaspoon (5 ml) minced garlic
- 4 cups (960 ml) dry penne (one 12-ounce box)
- 1/2–3/4 cup (120–180 ml) shredded mozzarella
- Fresh basil, to garnish
In a massive stockpot bring water, wine, and cream to a boil.
Add the pesto, garlic, and penne. Reduce warmth to medium and simmer for 10 mins stirring occasionally. Check to make sure pasta is smooth.
Top with cheese and basil.
Serve up to 6 people
Calories: 313; Total Fat: 20g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Cholesterol: 40mg; Sodium: 483mg; Carbohydrate: 26g; Dietary Fiber: 3g; Sugar: 2g; Protein: 9g
Paul Stewart is widely regarded as one of Ireland’s best strength and conditioning specialists. Paul began his fitness career in New York with a B.SC Degree from Adelphi University, and since then has fulfilled his early promise with an array of certs and accolades, including a Masters Degree in Education.
As Pureclass Director, Paul is responsible for overseeing all departments related to fitness and training programmes. Paul is the ultimate overachiever, whether he is leading a group class as a Spinning Instructor or reaching out to his colleagues, Paul combines gritty intensity with the ability to bring different personalities together for a single purpose.
With over 15 years in the fitness industry, Paul’s enthusiasm for fitness and gift for creating quality programs is the cornerstone of Pureclass Fitness Studios success.