Perfectly Healthy Pasta

By blum099

his healthy, high-fiber pasta dish has 2 1/2 servings of vegetables in each portion. Omit the cheese to save 30 calories and 2 g fat per serving.

Nutritional Info

Amount Per Serving:
Calories: 320.4

Total Fat: 10.1g

Total Carbs: 47.8g

Dietary Fiber: 10.5mg

Protein: 14.5g

Ingredients

• 1 bag frozen artichokes (9 ounces or 1 can)
• 1 10-ounce package frozen spinach (or 1 bag fresh)
• 2 cups broccoli, chopped
• 2 cloves garlic, minced
• juice and zest of 2 lemons
• 2 T olive oil
• plenty of fresh-ground black pepper
• 8 sundried tomatoes, chopped
• 3 roasted red peppers, chopped
• 1/4 cup parmesan cheese, grated
• 2 cups (16 ounces) whole wheat pasta (penne works well)

Details

Servings 4

Preparation

Step 1

Makes four 1 1/2 cup servings.

Bring a large pot of water to a boil. Add whole-wheat pasta and cook according to package directions.

In a large, deep skillet, heat olive oil over medium flame. Add garlic and saute until fragrant, about two minutes. Add artichoke hearts, broccoli and spinach (still frozen is fine) and turn heat to medium high. Cook five minutes, or until vegetables are hot.

Add lemon zest and juice, along with chopped sun-dried tomatoes and roasted peppers. Drain pasta, reserving about a half-cup of cooking water. Immediately add pasta to vegetables. Toss gently, then season with plenty of fresh-ground black pepper. If pasta is too dry, add the reserved pasta water. Sprinkle with parmesan cheese before serving.

Serve with grilled chicken breast, sauteed shrimp or portobello mushrooms and a glass of white wine.