Pasta dishes are a beloved comfort food, but they can often be high in calories and points for those following the Weight Watchers program. However, by incorporating Mediterranean flavors and ingredients, you can enjoy delicious pasta dishes that are both flavorful and Weight Watchers-friendly. In this article, we will explore 6 Mediterranean pasta dishes that are perfect for those looking to stay on track with their Weight Watchers goals.
The Mediterranean diet is known for its emphasis on fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. By incorporating these ingredients into your pasta dishes, you can create meals that are satisfying and nutritious. Some of the main ingredients you will find in these dishes include:
1. Whole wheat pasta: Packed with fiber and nutrients, whole wheat pasta is a healthier alternative to traditional white pasta.
2. Olive oil: A staple in Mediterranean cuisine, olive oil adds richness and flavor to pasta dishes without adding unnecessary points.
3. Fresh vegetables: From tomatoes and zucchini to bell peppers and olives, fresh vegetables add color, texture, and vitamins to your pasta dishes.
By utilizing these ingredients, you can create Mediterranean pasta dishes that are not only Weight Watchers-friendly but also delicious and satisfying. Let’s explore these 6 recipes that will help you stay on track with your health and wellness goals.
- Whole Wheat Spaghetti with Roasted Vegetables
- Grilled Shrimp and Vegetable Pasta Salad
- Tomato and Basil Orzo Salad
- Lemon Garlic Chicken Pasta
- Mediterranean Chickpea Pasta
- Spinach and Feta Stuffed Shells
1. Whole Wheat Penne with Grilled Vegetables and Feta Cheese
This vibrant and hearty dish combines the wholesome goodness of whole wheat penne with the smoky flavors of grilled vegetables and the tangy taste of feta cheese. It’s a delicious and satisfying meal that fits perfectly into a Weight Watchers-friendly diet.
Ingredients
- 8 oz (225 g) whole wheat penne pasta
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1 red onion, sliced
- 2 tbsp (30 mL) olive oil
- 1 tsp (5 g) dried oregano
- Salt and pepper to taste
- 1/2 cup (75 g) crumbled feta cheese
- 1/4 cup (10 g) fresh basil, chopped
Cooking Method
- Preheat your grill to medium-high heat.
- In a large bowl, toss the bell peppers, zucchini, and red onion with olive oil, dried oregano, salt, and pepper.
- Grill the vegetables for 8-10 minutes, turning occasionally, until they are tender and slightly charred.
- Meanwhile, cook the whole wheat penne according to the package instructions. Drain and set aside.
- In a large mixing bowl, combine the cooked penne with the grilled vegetables.
- Add the crumbled feta cheese and chopped fresh basil. Toss everything together gently.
- Serve warm and enjoy your wholesome, Mediterranean-inspired pasta dish!
2. Zucchini Noodles with Cherry Tomatoes and Lemon Garlic Shrimp
This light and refreshing dish combines the best of Mediterranean flavors with a Weight Watchers-friendly twist. Zucchini noodles replace traditional pasta for a low-carb meal, while shrimp offers a lean protein source.
Ingredients
- 4 medium zucchinis, spiralized
- 1 lb (450g) shrimp, peeled and deveined
- 1 cup (150g) cherry tomatoes, halved
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- Juice and zest of 1 lemon
- Salt and pepper to taste
- 1/4 cup (15g) fresh parsley, chopped
- Optional: Grated Parmesan cheese for garnish
Cooking Method
- Heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Add minced garlic and cook until fragrant, about 1 minute.
- Add shrimp to the skillet and cook until pink and opaque, about 3-4 minutes per side. Remove shrimp and set aside.
- In the same skillet, add remaining olive oil and cherry tomatoes. Cook until tomatoes begin to soften, about 3 minutes.
- Add spiralized zucchini noodles and cook for 2-3 minutes, until just tender.
- Return shrimp to the skillet, add lemon juice and zest, and toss to combine. Season with salt and pepper.
- Remove from heat, sprinkle with fresh parsley, and garnish with Parmesan cheese if desired.
- Serve immediately and enjoy your Weight Watchers-friendly meal!
3. Lemon Garlic Shrimp Pasta
This light and zesty shrimp pasta combines the fresh flavors of lemon and garlic, creating a satisfying dish that’s both nutritious and delicious.
Ingredients
- 8 oz (225 g) whole wheat spaghetti
- 1 lb (450 g) shrimp, peeled and deveined
- 2 tbsp (30 ml) olive oil
- 4 garlic cloves, minced
- 1 lemon, zested and juiced
- 1/4 cup (60 ml) fresh parsley, chopped
- Salt and pepper to taste
Cooking Method
- Cook the whole wheat spaghetti according to the package instructions. Drain and set aside.
- In a large pan, heat the olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes.
- Add the shrimp to the pan, cooking until pink and opaque, about 3-4 minutes per side.
- Stir in the lemon zest, lemon juice, and chopped parsley. Season with salt and pepper.
- Toss the cooked spaghetti with the shrimp mixture. Serve immediately.
4. Mediterranean Veggie Pasta
This colorful pasta dish is loaded with fresh vegetables and Mediterranean flavors, perfect for a light, healthy meal.
Ingredients
- 8 oz (225 g) whole wheat penne
- 1 zucchini, chopped
- 1 red bell pepper, chopped
- 1/2 cup (75 g) cherry tomatoes, halved
- 1/4 cup (35 g) Kalamata olives, pitted and sliced
- 2 tbsp (30 ml) olive oil
- 2 garlic cloves, minced
- 1/4 cup (60 ml) feta cheese, crumbled
Cooking Method
- Cook the whole wheat penne according to the package instructions. Drain and set aside.
- In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes.
- Add chopped zucchini and red bell pepper, cooking until tender, about 5-7 minutes.
- Stir in the cherry tomatoes and Kalamata olives. Cook for an additional 2-3 minutes.
- Toss the cooked penne with the vegetable mixture. Top with crumbled feta cheese before serving.
5. Greek Chicken Pasta
A hearty and flavorful pasta dish featuring grilled chicken, fresh vegetables, and a tangy Greek-inspired dressing.
Ingredients
- 8 oz (225 g) whole wheat fusilli
- 2 boneless, skinless chicken breasts
- 1/2 cup (75 g) cherry tomatoes, halved
- 1/4 cup (35 g) Kalamata olives, pitted and sliced
- 2 tbsp (30 ml) olive oil
- 1 tbsp (15 ml) red wine vinegar
- 1/4 cup (60 ml) fresh dill, chopped
- 1/4 cup (60 ml) crumbled feta cheese
Cooking Method
- Cook the whole wheat fusilli according to the package instructions. Drain and set aside.
- Season the chicken breasts with salt and pepper. Grill over medium heat until fully cooked, about 6-7 minutes per side. Slice thinly.
- In a large bowl, combine the cooked fusilli, cherry tomatoes, Kalamata olives, and sliced chicken.
- In a small bowl, whisk together the olive oil, red wine vinegar, and chopped dill. Pour over the pasta mixture and toss to coat.
- Top with crumbled feta cheese before serving.
6. Spinach and Feta Orzo
This simple yet flavorful pasta dish combines nutrient-rich spinach with tangy feta cheese for a quick and healthy meal.
Ingredients
- 8 oz (225 g) whole wheat orzo
- 1 tbsp (15 ml) olive oil
- 2 garlic cloves, minced
- 4 cups (120 g) fresh spinach, chopped
- 1/4 cup (60 ml) feta cheese, crumbled
- Salt and pepper to taste
Cooking Method
- Cook the whole wheat orzo according to the package instructions. Drain and set aside.
- In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes.
- Add the chopped spinach to the skillet, cooking until wilted, about 3-4 minutes.
- Combine the cooked orzo with the spinach mixture. Season with salt and pepper.
- Top with crumbled feta cheese before serving.
