Too often we get caught up in all-or-nothing. If you want to make things healthier, mix them half and half! Can't stand the taste of whole wheat pasta? Mix it with half a serving of regular pasta! Want to cut the calories on your soda, don't like diet? Mix it half with diet! It's a great way to wean yourself off of unhealthy versions of things and get used to healthier ones!
Make your sauce CHUNKY with LOTS of veggies( tomatoes, onion, mushrooms, spinach, squash etc) It should be like a stew..Don't let it get "runny" . Boil 1oz whole grain pasta per person and when done- use kitchen shears to snip into small pieces. Mix into sauce and divide into servings. The veggies make up for the lower amount of pasta. And because it isn't a mound under the sauce- no one can gage how much( or little) pasta they actually have.!
I always add 2.5 ounces of fresh spinach per serving to the boiling water the last minute of cooking my pasta. Adds another extra serving of veggies, gives you tons of fiber , and all of the other good stuff that spinach has. Best of all you can't really tell its there or taste it! My kids eat it up!
Spaghetti sauce doesn't just have to be plain old tomato, oregano, and garlic. If you throw a bunch of veggies in the Cuisinart and let them stew with the tomato sauce (you may have to add some ketchup--yes, ketchup--to make it more tomato-y), you can add loads more nutrition (and flavor!) to your pasta.
Looking for a fast and easy way to cook spaghetti or pasta with little clean up? Now you can use your microwave.
I weigh my pasta dry and count the noodles to know my portion size. Once counted, I then add them to the pot with the rest of the noodles I am making for dinner. When I am ready to dish up, I count out the same number of noodles to make sure I have the correct portion size.
OK, not truly "spaghetti". But shiritake tofu noodles have a look, texture and taste that are fairly close to pasta noodles -- delicious! And a 4-oz serving is only 20 calories.