9090 DDI AI ABBEETTICIC L LI VI VININGG / S U / S UMMMMEERR 2 019 2 019
How it works:
This formula will help you
build a carb-conscious pasta
bowl without using a recipe.
Mix and match the categories
(right) using the amounts
shown. Plan ahead and prep
your protein, vegetables, and
pasta, or use what’s on hand
in the fridge. Bonus points for
using up vegetable scraps or
leftover ingredients that would
otherwise go to waste!
Pasta
½ cup cooked
Whole-wheat pasta,
any shape
Ramen noodles
Soba noodles
Chickpea pasta
Brown rice pasta
Quinoa pasta
Lentil pasta
Gnocchi
Lean Protein
2-3 oz.
Rotisserie chicken breast,
skin removed
Salmon
Shrimp
Beans or chickpeas
Flank or skirt steak
Canned tuna
Tofu or tempeh
Edamame
Bulky Vegetables
1 cup
Tomatoes
Artichoke hearts
Zucchini
Bell peppers
Sugar snap peas
Carrots
Roasted winter squash
+ +
TEX-MEX
PASTA SALAD
CAL 403, CARB 51G
Sauce
11/2-2 Tbsp.
Tomatillo
salsa + plain
Greek
yogurt
Crunch
1 Tbsp.
Pepitas
Other Veg
1 cup
Red onion
Lean Protein
2-3 oz.
Edamame
Bulky
Veggies
1 cup
Cherr y
tomatoes +
red bell
pepper
Flavor
1-2 Tbsp.
Pepper Jack
cheese
Pasta
1/2 cup cooked
Whole-wheat
orzo
Veggie-Heavy Pasta Bowls
Lighten up summertime pasta by swapping out
half the noodles for plenty of veggies.
RECIPES SARA HAAS, RDN, LDN PHOTOS JACOB FOX
STYLING SAMMY MILA & SUE MITCHELL
THE FORMULA
