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Great Tasting Healthy Pasta
Low Digestible Carbs * High Fiber * Low Glycemic
Healthy Recipes

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Get creative with our “No-Recipe” recipes.

Making delicious, no-recipe-necessary pasta sides, main dishes, and salads starts with a basic formula and requires some experimentation on the cook’s part. Just as a chef adjusts seasonings during the cooking process, you should as well. If you find your family likes a dish spicier, saucier, less saucy, or with more protein and/or vegetables than suggested you can make those changes, too.

Try these Basic Formulas –

Ingredient Amount for 1 Serving Amount for 4 Servings
Pasta 1 to 1 1/2 cup cooked 4 to 5 cups cooked
Sauce / Broth 1/4 to 1/2 cup 1 to 2 cups
   OR
Salad Dressing / Olive Oil 1 to 2 tablespoons 1/4 to 1/2 cup
Cooked Meat / Poultry / Fish*, Beans, Cheese or combination 1/2 to 3/4 cup 1-1/3 to 3 cups
Fruits and/or Vegetables 1 cup 3 to 4 cups
Extras (herbs, spices,
vinegars, etc.)
1/2 teaspoon to 2 tablespoons 2 teaspoons to 1/2 cup

*One serving of cooked meat, poultry or fish is about 3 ounces.
Ingredient Amount for 1 Serving Amount for 4 Servings
Pasta 1 to 1 1/2 cup cooked 4 to 5 cups cooked
Salad Dressing / Olive Oil 1 to 2 tablespoons 1/4 to 1/2 cup
Fruits and/or Vegetables 3/4 to 1 cup 3 to 4 cups
Extras (herbs, spices,
vinegars, etc.)
1/2 teaspoon to 2 tablespoons 2 teaspoons to 1/2 cup

For Main Dish Salad add:
Cooked Meat / Poultry / Fish*, Beans, Cheese or combination

1/2 cup

2 cups

Add 1 cup (lightly packed) salad greens per person, if desired.

*One serving of cooked meat, poultry or fish is about 3 ounces.
Ingredient Amount for 1 Serving Amount for 4 Servings
Pasta 1 to 1 1/2 cup cooked 4 to 5 cups cooked
Sauce 2 tablespoons to 1/4 cup 1/2 to 1 cup
   OR
Salad Dressing / Olive Oil 1 to 2 tablespoons 1/4 to 1/2 cup
Fruits and/or Vegetables 1/2 to 2/3 cup 2 to 2-1/2 cups
Extras (herbs, spices,
vinegars, etc.)
1/8 teaspoon to 1 tablespoon 1/2 teaspoons to 1/4 cup

Try some of our favorite “No-Recipe” pasta recipes.

By combining ingredients that appeal to you and your family, you can create literally hundreds of delicious and healthful main dishes, salads, and sides. To get you started, we’ve shared some of our No-Recipe favorites.

Hot Main Dishes
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Pasta Margherita – Toss hot linguine or spaghetti with jarred marinara sauce (heated) and minced garlic. Top with freshly grated Parmesan cheese and sliced or chopped fresh basil leaves.

Chicken Ragu – Combine shredded or diced cooked chicken, chopped fresh or dried rosemary, and jarred marinara sauce; heat until hot. Spoon sauce over hot spaghetti. Top with freshly grated Parmesan cheese.

Pasta with Broccoli and Pine Nuts – Place defrosted chopped frozen broccoli in colander. Pour hot penne with cooking liquid over broccoli; drain well. Toss with olive oil, minced garlic, chopped fresh parsley, salt, cracked black pepper and freshly grated Parmesan cheese. Garnish with toasted pine nuts and, if desired, golden raisins.

Spicy Spaghetti with Chicken
– Toss hot spaghetti with olive oil, minced garlic, chopped parsley, crushed red pepper flakes, salt, shredded or diced cooked chicken, and freshly grated Parmesan cheese.

Easy Linguine with Spicy Marinara and Shrimp – Toss hot spaghetti or linguine with jarred marinara sauce and defrosted frozen cooked shrimp (heated together), splash of white wine, minced garlic, chopped fresh parsley and oregano, and crushed red pepper flakes.

Penne with Tuna and White Beans – Toss hot penne with drained flaked canned tuna, drained cannellini beans, diced red onion, reduced-fat balsamic vinaigrette, salt and crushed red pepper flakes.

Chicken Salsa – Toss hot elbows with jarred chunky salsa (heated), drained sliced black olives, shredded or diced cooked chicken, and drained diced green chilies. Sprinkle each serving with shredded reduced-fat Mexican cheese blend.

Mediterranean Tri-Pepper Penne – Toss hot penne with drained and coarsely chopped jarred roasted red and yellow peppers, olive oil, minced garlic, sliced fresh basil leaves, and cracked black pepper. Sprinkle each serving with crumbled reduced-fat feta cheese.

Pasta alla Puttanesca
– Toss hot linguine with jarred marinara sauce with roasted garlic (heated), drained capers, chopped pitted black olives, crushed red pepper flakes, dried oregano, chopped fresh parsley, and chopped anchovies. Sprinkle each serving with freshly grated Parmesan cheese.

Pesto Pasta with Salmon
– Toss hot penne with prepared pesto sauce*. Top each serving with flaked drained salmon, halved grape tomatoes, and fresh lemon juice.
*If using refrigerated pesto, microwave on DEFROST (30% power) just until warm before adding to pasta.

Tuscan Pasta – Toss hot penne with olive oil, drained canned white beans, minced garlic, sliced green onion, chopped fresh or dried rosemary, salt, cracked black pepper, and freshly grated Parmesan cheese.

The Cupboard Is Nearly Bare Pasta – Spoon hot linguine or spaghetti into shallow bowl. Top with hot chicken broth, cracked black pepper, freshly grated Parmesan cheese, and thinly sliced green onion.

Cool Salads
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East Coast Cobb Salad – Toss hot penne with reduced-fat Italian vinaigrette dressing and diced red onion. Chill. Arrange romaine lettuce on platter. Arrange the following ingredients in rows on top of lettuce: pasta, cooked chicken strips, chopped hard-cooked egg, drained marinated artichoke hearts, defrosted baby peas, and crumbled reduced-fat blue cheese. Serve with additional dressing, if desired.

Apple-Berry Chicken Pasta Salad – Toss hot rotini with reduced-fat cranberry balsamic or raspberry vinaigrette dressing. Cool. Add diced cooked chicken, dried cranberries, diced Granny Smith apple, sliced green onion, and diced reduced-fat Monterey Jack cheese; mix well. Chill. Serve over salad greens.

Zesty Black Bean Pasta Salad – Toss hot penne with chunky salsa (medium or mild), olive oil, drained canned black beans, diced or shredded cooked chicken (optional), drained diced green chilies (hot, medium or mild), and ground cumin. Chill.

Orange and Garbanzo Pasta Salad – Toss hot elbows with rinsed and drained canned garbanzo beans, diced red onion, orange juice, and olive oil. Cool. Add drained canned Mandarin oranges and chopped fresh parsley; mix well. Chill or serve at room temperature topped with crumbled queso fresco cheese. Garnish with avocado, if desired.

Chopped Salad – Toss hot penne with reduced-fat balsamic vinaigrette dressing and chill. Just before serving, toss pasta with sliced green onion, chopped artichoke hearts, shredded carrots, chopped red/yellow roasted peppers (drained from a jar), diced cooked chicken OR bite-size pieces of leftover steak OR drained and flaked tuna, and defrosted petite peas, adding additional dressing as needed.

Thai Peanut Pasta Salad – Toss hot linguine or spaghetti with Thai peanut sauce. Cool slightly. Add diced or shredded cooked chicken (optional), drained canned water chestnuts, sliced green onion, diced red bell pepper, shredded carrots and fresh (or rinsed/drained canned) bean sprouts, adding additional peanut sauce as needed. Mix well and chill. Garnish with lime wedges and chopped dry roasted peanuts.

Greek Pasta Salad – Toss hot elbows or rotini with drained liquid from a jar of marinated artichoke hearts, lemon juice and olive oil. Cool. Add quartered marinated artichoke hearts, halved pitted Kalamata olives, chopped tomato, thinly sliced radishes, cubes of reduced-fat feta cheese; mix well. Chill. Serve garnished with sliced cucumber, if desired.

Caprese Pasta Salad – Toss hot penne or rotini with reduced-fat balsamic vinaigrette dressing; cool. Add halved grape tomatoes or chopped tomato, cubed fresh mozzarella cheese, thinly sliced green onion, sliced fresh basil leaves, and cracked black pepper. Mix well and chill.

Pasta Niçoise Salad – Toss hot penne with olive oil and lemon juice. Cool. Add drained flaked canned tuna, chopped anchovies, halved grape tomatoes, pitted Niçoise or sliced black olives, chopped red onion, and herbes de provence; mix well. Chill. Just before serving, stir in leftover green beans or defrosted French-style green beans, and garnish with sliced hard-cooked egg.

Steakhouse Salad – Toss hot penne with reduced-fat balsamic vinaigrette dressing; cool. Add thinly sliced leftover steak, halved grape tomatoes, diced seeded cucumber, and thinly sliced red onion; mix well. Chill. Serve pasta on top of salad greens garnished with crumbled reduced-fat blue cheese.

Savory Sides
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Pesto-Pine Nut Linguine – Toss hot linguine with pesto sauce until coated. Sprinkle with freshly grated Parmesan cheese and toasted pine nuts.

East-West Rotini – Toss hot rotini with reduced-fat sesame-ginger dressing, shredded carrots and diced red onion. Cool to room temperature or chill. Sprinkle with sliced green onion (tops only) just before serving.

Lemony Pepper Pasta – Toss hot spaghetti with olive oil, lemon juice, shredded lemon peel, salt, cracked black pepper and, if desired, grated Parmesan cheese.

Barcelona Elbows – Toss hot elbows with diced canned tomatoes (drained), sliced green olives, olive oil, and cracked black pepper.

Tomato Basil Penne – Toss hot penne with diced fresh tomatoes, olive oil, salt, cracked black pepper, salt and sliced fresh basil leaves. Serve warm, at room temperature, or chilled.


*Whether enjoying Dreamfields pasta or other foods, consumers with diabetes must carefully monitor blood glucose and have frequent contact with their physician to maintain good health. To create a healthful eating plan for your individual needs, consult with a qualified health care professional.