Baked Spinach Artichoke Protein Pasta
Meal Prep is easiest when you can make a large batch of one thing that can last through the beginning of a crazy week. One of my favorite foods to prep in advance is pasta – it’s always great warmed up and holds up well in the fridge or the freezer. This recipe was originally presented at a Culinary Workshop class I recently helped to lead, and I adapted it, pumped up the protein with legume-based pasta and Greek yogurt and used my Skinny Spinach Artichoke Dip as a base to make it my own. The result was creamy, spinach artichoke deliciousness – and a ton of leftovers – perfect for a busy week ahead!
Ingredients (Serves 8):
8 oz legume-based pasta, dry (I used Banza pasta- a chickpea pasta with added pea protein!)
1 medium onion, chopped
1 large garlic clove, minced
1 Tbsp olive oil
1 1/2 C plain, 2% Greek yogurt
2 Tbsp all purpose flour
1/2 C parmesan cheese, grated
3/4 C part-skim mozzarella, shredded
2 Tbsp smoked paprika
2 tsp garlic powder
1 can (about 15 oz) artichoke hearts, drained well (if salted, rinse and drain to remove excess sodium)
3 Cups frozen, chopped spinach, thawed
1/4 C low sodium vegetable broth
1/2 tsp ground black pepper
Nonstick oil cooking spray
- Bring a large pot of water to boil (add a dash of salt if desired).
- Preheat oven to 350 degrees Fahrenheit.
- While water is boiling, squeeze out any excess water from the spinach and artichokes (they must be dry before adding to recipe). Set aside.
- Heat oil in medium-sized skillet over medium heat. Add onion, stir and sauté for about 4-5 minutes. Add minced garlic, stir, and sauté for another 2-3 minutes. Remove from heat and set aside.
- Add pasta to boiled water and cook according to directions on package, stirring occasionally. Watch the pasta closely, as many legume-based pastas can get mushy quickly! Be careful not to overcook.
- In a large mixing bowl, combine yogurt, flour, spices (paprika, garlic powder, ground black pepper), parmesan cheese and about 1/4 of the mozzarella cheese. Add spinach, artichokes, onion/garlic mixture and vegetable broth and stir until ingredients are well combined.
- Once pasta is cooked, drain in a colander and add to mixing bowl. Stir all ingredients until pasta is coated well with yogurt mixture.
- Spray a casserole dish (9 x 13 inches) with nonstick cooking spray, add pasta and yogurt mixture to dish and spread evenly with a spoon or spatula. Bake in the oven for 25 minutes. After 25 minutes, remove from oven, add the remaining mozzarella cheese on top of the pasta and bake for another 5-10 minutes, until cheese is melted. Serve and enjoy!
The Goods: What’s Inside?
Nutritional Analysis Per Serving: Calories 262 calories, Total Fat 8 g, Saturated Fat 4 g, Cholesterol 15 mg, Carbohydrates 29 g, Fiber 7 g, Protein 19 g, Sodium 318 mg, Calcium 274 mg