F-Factor

One-Tray Pasta Bake – 4 different ways!

Entire recipe below uses 1 whole (8-oz) bag Fiber Gourmet Light Penne to make 4 unique single-serve “penne boats”. Each flavor penne boat outlined below serves 1. Make one of each, an entire tray of the same, or just 1 or 2 flavors below! 

INGREDIENTS (serves 4):

SPICY PASTA PRIMAVERA

  • 1 1/2 cups Fiber Gourmet Light Penne, cooked*
  • 1 cup Carbone Arrabbiata Sauce
  • 1/2 cup mushrooms
  • 1/2 cup broccoli florets
  • 1/2 cup cauliflower florets
  • 1/2 cup carrot, diced
  • Chili flakes, to taste

 

BASIL PESTO PENNE

  • 1 1/2 cups Fiber Gourmet Light Penne, cooked*
  • 1/4 cup F-Factor Creamy Pesto Sauce
  • 1 cup cherry/grape tomatoes, halved
  • 1 cup spinach
  • 2 Tbsp grated Parmesan cheese

PENNE A LA VODKA

  • 1 1/2 cups Fiber Gourmet Light Penne, cooked*
  • 1 cup F-Factor 20/20 Vodka Sauce
  • 1 cup spinach
  • 1/3 cup part-skim shredded mozzarella cheese
  • Fresh basil, to taste
  • 1-2 Tbsp shallots, diced

 

PENNE ALFREDO WITH BACON

  • 1 1/2 cups Fiber Gourmet Light Penne, cooked*
  • 1 cup F-Factor Alfredo Sauce
  • 1 cup riced cauliflower
  • 2 slices bacon, crumbled
  • 1 Tbsp fresh parsley, minced 

PREPARATIONS:

  1. Prepare penne according to pasta directions so that it is al dente (2 oz/ 1/4 bag for each penne boat).
  2. Preheat oven to 400ºF.
  3. Create penne boats: take 2 sheets of aluminum foil (~12×12-inch) and place 1 of top of the other. Fold one side of the foil about ⅓ of the way across sheet, take the opposite side and fold 1/3 of the way across. Pinch the corner to form a point and then flatten it to the short side of the foil, so that the corner is raised. Repeat for all four sides and continue to make 4 boats, or as many single-serve boats you are preparing. Place foil boats on a rimmed baking sheet.
  4. Place penne in foil boats. Add remaining ingredients of each flavor to each of the foil boats. Stir.
  5. Place in oven to bake for 12 minutes. Remove from oven and allow to cool (~10 minutes).
  6. Serve or store, covered, in refrigerator for 3-5 days.

NUTRITIONAL CONTENT PER SERVING
Entire “tray” (any 4 penne boats made with 1 (8-oz) bag Fiber Gourmet penne used) serves 4, 1 penne boat per serving. Each individual penne recipe serves 1. This is a Step 2 recipe. Click the + to view nutritional content per serving & journaling information for each flavor penne boat.

SPICY PASTA PRIMAVERA
  • FOR JOURNALING ON THE F-FACTOR DIET:  41g carb,  35g fiber
  • ACTUAL NUTRITIONAL CONTENT PER SERVING:  371 calories,  14g protein, 72g carb, 35g fiber, 37g net carb, 18g sugar, 16g fat, 2g sat fat, 1008mg sodium
PENNE A LA VODKA
  • FOR JOURNALING ON THE F-FACTOR DIET: 54g carbohydrate, 40g fiber
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 482 calories,  37g protein, 61g carb, 40g fiber, 21g net carb, 9g sugar, 21g fat, 8g sat fat, 1169 mg sodium
BASIL PESTO PENNE
  • FOR JOURNALING ON THE F-FACTOR DIET: 45g carbohydrate, 33g fiber
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 265 calories, 20g protein, 58g carb, 33g fiber, 25g net carb, 6g sugar, 8g fat, 2.6g sat fat, 557mg sodium
PENNE ALFREDO WITH BACON
  • FOR JOURNALING ON THE F-FACTOR DIET: 48g carbohydrate, 33g fiber
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 362 calories, 27g protein, 55g carb, 33g fiber, 22g net carb, 5g sugar, 17g fat, 6g sat fat, 897mg sodium

Shop 20/20 Fiber/Protein Powders

*Note: 2 oz  (1/4 8-oz bag) Fiber Gourmet Penne Light uncooked = 1 1/2 cups cooked Fiber Gourmet Penne Light

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