Pasta and Meat / Meatless sauce

From MyfitnessPal mapping


General Sauce and Pasta recipe for 4 servings, uses 1/2 package of pasta:

850 gram Roma Tomato
3 average clove fresh garlic
8 teaspoon italian seasoning
4 cup rigatoni priano-aldi
1.5 container tomato paste happy harvest
1 tablespoon olive oil

For the vegetarian version I cooked a cup of dry lentils and added to sauce. I like to cook my beans and such in herbox chicken (sodium free). You could use veg stock if you prefer.

For a meat version I added a pound of ground turkey from Aldi.

I doubled the batch of sauce and split to make 4 vegetarian and 4 non veg portions.

Served mine with green beans seasoned with  Mrs Dash onion and Herb.

Vegetarian Version w green beans:

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 455
% Daily Value *
Total Fat 8 g	13 %
Saturated Fat 1 g	5 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 51 mg	2 %
Potassium 571 mg	16 %
Total Carbohydrate 78 g	26 %
Dietary Fiber 7 g	29 %
Sugars 14 g
Protein 18 g	36 %
Vitamin A	57 %
Vitamin C	75 %
Calcium	5 %
Iron	17 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Taco Pasta Pile

First Recipe, honestly to make it easier to share these for MyFitnessPal.

Made Vegetarian. Could add a pound Beef or Turkey to this instead of Tempeh.

Could use canned black beans or whatever beans you like (or leave them out). For low sodium purposes I pressure can mine ahead of time.

Seasoning Options: If you aren't worried about your sodium, you could use a packet of Taco Seasoning Mix, and even add in a jar of salsa. I typically serve this with Sriracha.

Carb Options: If you aren't freezing this, you could use brown rice instead of the pasta, or a whole wheat pasta to be a bit healthier. Neither freeze well. Farro, Barley, or Quinoa would also be a great option.

Freezes well. Doesn't get runny when it thaws (unless you were to add salsa).

Should make 7 or so servings.

Ingredients (Copies well into Myfitnesspal)

Reggano Tri Color Rotini Pasta (Aldi) 12 oz
1 package (113g) Trader Joes - Organic 3 Grain Tempeh
Dry Black Beans 2/3 cup
Roma Tomatoes 1 cup chopped
Bell Peppers 1 cup Chopped
Onion 1 cup chopped
3 Clove Garlic chopped
Olive Oil 3 tbsp
Fire Roasted Corn (Trader Joe's) 1 lb
Green Onions 1/2 cup chopped
Fancy Mexican Shredded Chesse 2 cup
Chili Powder 1 tbsp
Garlic Powder 1 tbsp
Cumin 1 tbsp

Procedure


1) Drain your beans overnight and cook them however you like. Drain and set aside.
2) Steam the tempeh - 10 minutes is fine but I prefer 20-30 minutes if I have the time and patience. Chop into 1/2 pieces or "grind" in the food processor if you were going to dirty it up anyway.
3) Cook the pasta to just under al dente. Drain and set aside.
4) Add the Bell Peppers, onion, and Garlic to the boil pot and sautee 2 minutes. Add the Corn, Tempeh, and seasoning. Cook for 5 minutes then add your tomatoes (with liquid) and simmer till heated through. This is also when you could add your salsa.
5) Dump in the black beans and pasta and stir to combine. Add 1/2 of the cheese and stir to mix in.

If serving immediately, mix in the green onions, reserving some to top. Top with the remainder of the cheese and decorate with leftover Green onions.

If saving as meal prep, portion into containers and top with cheese. Set aside the green onions until the container has cooled, then top with the green onions (so they stay nice and green).

Per MyFitnessPal:

Nutrition Facts
Servings 7.0
Amount Per Serving
calories 590
% Daily Value *
Total Fat 19 g	30 %
Saturated Fat 7 g	36 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 29 mg	10 %
Sodium 342 mg	14 %
Potassium 185 mg	5 %
Total Carbohydrate 73 g	24 %
Dietary Fiber 14 g	55 %
Sugars 7 g
Protein 26 g	51 %
Vitamin A	17 %
Vitamin C	73 %
Calcium	31 %
Iron	26 %