|Olive oil||1 tablespoon|
|Garlic cloves, thinly sliced||2|
|Mushrooms, cleaned and sliced||4 ounces|
|Fresh fettucini (or other fresh pasta)||8 ounces|
|Packed fresh spinach||4 cups|
|Light garlic and herb spreadable cheese||1/3 cup (about 3 ounces)|
|Low-fat milk||¼ cup|
|Fresh ground pepper to taste|
- Cook pasta according to package directions, omitting salt and fat. When done, reserve ¼ cup of water, drain the rest, and set pasta aside.
- Meanwhile, heat oil in a large skillet over medium heat. Add the garlic and cook for 1 minute, until just soft and fragrant. Add mushrooms, stir, cover, and cook for about 3-4 minutes, until mushrooms are soft.
- Add spinach to the skillet and stir until just wilted. Reduce the heat to low and mix in the garlic and herb cheese and milk.
- Turn off the heat and add the pasta to the skillet and toss until well-mixed. If pasta dish seems dry, add reserved pasta water, 1 tablespoon at a time, until creamy. Season with ¼ teaspoon of salt fresh ground pepper to taste.
4 starches; 1 lean meat substitute; 2 vegetables; 2 fats
Side Suggestions: Classic Tossed Salad
Toss mixed greens with chopped tomatoes, cucumbers, red onion, olive oil, and vinegar.
|Serving Size||½ recipe|
|Saturated Fat||4.5 g|
|Dietary Fiber||3 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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