Pasta with Sun-dried Tomatoes and Basil

Whole Wheat Pasta with Sun-Dried Tomatoes, Chèvre and Basil

Can you tell I had some leftover sun-dried tomatoes and basil from my last dish? I decided to make use of the large quantities in which these foods are often sold and make my favorite pasta dish. This dish contains calcium, lycopene, vitamin C and fiber, and only takes about 20 minutes to whip up! Lycopene is a powerful antioxidant and is known to be abundant in tomatoes, giving them their deep, red color. Also, the fiber in this dish keeps you full and prevents severe blood sugar spikes normally seen with refined carbohydrates.

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Ingredients (serves 2):

1 C whole wheat pasta, dry

1.5 oz chèvre

1/4 C sun-dried tomatoes (not packed in oil)

2 Tbsp basil, chopped

1/2 small onion, chopped

2 cloves garlic, chopped

3 Tbsp olive oil

1/2 tsp ground black pepper

1/2 tsp onion powder

1/4 tsp garlic powder

dash salt

IMG_2099Directions:

1. Bring medium-sized pot of water to a boil. Add pasta and cook according to directions on box.

2. Add 1 Tbsp olive oil to medium-sized pan and warm over medium heat. Add onions and cook for 10 minutes, stirring occasionally.

3. Add sun-dried tomatoes, spices and garlic to pan and cook another 5-7 minutes, stirring occasionally.

4. Strain the pasta and set aside, reserving about 1/3 C of pasta water. Add pasta water to pan and cook until all liquid has been absorbed (about another 5 minutes). This will make the pasta taste like it is in a thicker sauce!

5. Add remaining 2 Tbsp olive oil to pot used to cook pasta and replace on stove over low-medium heat. Add pasta and vegetables. Add chèvre and basil to pasta and combine all ingredients well. Serve and enjoy!

The Goods: What’s Inside?

Calories 453 calories, Total Fat 27 g, Saturated Fat 6 g, Cholesterol 15 mg, Carbohydrates 47 g, Fiber 5 g, Protein 13 g, Calcium 77 mg, Sodium 259 mg

 

A Pasta Dish With Pumped Up Nutrition

Craving pasta? Have no fear! This pasta dish will fill you up without weighing you down! The whole wheat pasta offers fiber and nutrients that aren’t naturally present in refined, white pasta. This will help to pump up the nutrition of this dish and may keep you fuller, longer. Also, this pasta dish isn’t loaded with fat – instead, it contains a ton of veggies, with a modest amount of healthy fat (mostly monounsaturated fat from the olive oil). The fat aids in the absorption of vitamins A and K, both present in this dish from hefty amounts of tomatoes and spinach! The best part about this dish? It can be ready in about 25 minutes! Easy dinners just got a whole lot healthier!

Ingredients (serves 6):

6 oz whole wheat thin spaghetti or angel hair

3 C spinach, raw

1.5 C grape tomatoes

1 container (3.5 oz) low-fat feta cheese, crumbled

2 large cloves garlic

1 small onion

8 Tbsp extra virgin olive oil

1/2 tsp ground black pepper

Directions:

1. Boil water in large pot for pasta.

2. While pasta is boiling, chop onion, and tomatoes and mince garlic. Tomatoes should be cut into quarters.

3. Pour 2 Tbsp olive oil in medium skillet and heat over medium heat.

4. Place onion in skillet and heat approximately 5-7 minutes, until soft and translucent. Stir occasionally.

5. Add garlic to skillet. Continue cooking 2-3 minutes, stirring occasionally.

6. If the water is boiling at this point (it most likely will be) then add pasta. If you’d like, break pasta in half before adding to water. Stir pasta occasionally.

7. Add tomatoes to skillet. Continue cooking 5-7 minutes, stirring occasionally. Add spinach and black pepper. Allow spinach to wilt (about 2-3 minutes).

8. When pasta is done cooking (approximately 7-9 minutes), drain. Place remaining 6 Tbsp olive oil in pot and lower to low-medium heat.

9. Add pasta to large pot with olive oil and mix ingredients. Add veggie mixture from skillet to pasta and stir. Heat approximately 2 minutes.

10. Add feta cheese and stir. Heat approximately 2 minutes. Divide into 6 portions and serve.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 319 calories, Fat 22 g, Saturated Fat 4 g, Cholesterol 5 mg, Carbohydrates 26 g, Fiber 4 g, Sugars 3 g, Protein 8 g, Sodium 248 mg, Calcium 83 mg