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One of my winter concoctions on a Sunday afternoon is my  Sweet Potato and Red Pepper Pasta, and this is less than 500 calories.  I put this together with ingredients in the kitchen, and I included healthy oils and nuts, vegetables, and garlic and spices for flavor.  I have included an estimate of calories for the meal below based on my measurements and compliments of’s easy to use food diary.  Feel free to add or subtract ingredients to satisfy your own tastes, but be sure to keep the vegetables!

Sweet Potato and Red Pepper Pasta

Whole Wheat Spaghetti Cooked – Pasta, 1.5 cup   263 Calories

Grilled Sweet Potatoes, 1/4 cup cooked   71 Cals

Del Monte – Petite Cut Diced Tomatos, Garlic & Olive Oil, 1/4 cup    20 Cals

Peppers/Red/Yellow Strips, 1/4 Cup (46 grams)     9 Cals

Chop’t – Red Onions, 1 tsp    3 Cals

Olive Oil, 0.25 Tbsp    30 Cals

Raw Walnuts, 1 tbsp    41 Cals

Grated Parmasean Cheese, 2 tsp     25 Cals

Garlic and spices:  black pepper, red pepper flakes, cumin, sage

Cals   Carbs    Fat    Protein     Choles     Sodium   Sugars     Fiber

TOTAL:         462    69     12g      15g            5mg         351mg             4g           9g

Note:  I added two glasses of red wine of 150 calories, and a romaine lettuce/red onion salad with balsamic vinegar of 25 calories.  Remember its all about moderation!


For 4 servings, Gather approximately one large sweet potato; one red bell pepper, one can of tomatoes; 1/2 package of pasta, half of red onion and spices.   Cut sweet potato into chunks and grill in a pan with a tbsp of olive oil at low heat; add garlic, onions, peppers and spices.

Boil pasta according to directions; drain right before potato is ready and toss with tbsp of olive oil (optional).

After potato begins to soften, add can of tomatoes and continue to simmer until potato is browned and ready to taste. Sprinkle with chopped walnuts, pine nuts or your favorite nut.

Plate pasta, and top with sweet potato mixture.  Sprinkle with Parmesan cheese and enjoy!


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