Yes! You can eat Pasta.
Fresh tomatoes, zucchini… garlic and herbs tossed with whole grain pasta and chicken make for a healthy, high protein meal. Fast, Fresh and Easy…
For the pasta:
- 8-10 oz. dry whole wheat angel hair pasta
- 1 pint ~(2-3 cups) cherry or grape tomatoes, cut in half
- ½ cup shredded fresh mozzarella
- 1 medium zucchini
- 1/4 cup olive oil
- 2 T minced garlic
- 1/2 cup thinly sliced basil ( If you don’t have fresh, dried basil works fine)
- Salt, pepper, red pepper flakes to taste
- Extra Parmesan to sprinkle on top
For the chicken:
- 1 to 1.25 lbs chicken breast
- Olive oil, salt, pepper, oregano (Italian Seasonings), red pepper flakes to taste
Bring large pot of water to boil.
- Cook pasta according to directions. Drain. Set aside.
- Wash one zucchini and slice lengthwise into 4, and dice cut into ½ inch pieces. Set aside.
- Combine tomatoes and mozzarella in a bowl. Add additional herbs, if desired. Set aside.
- Cut chicken into strips. Coat chicken with oil and spices. Preheat large sauté or fry pan on medium high heat, adding a little more olive oil to coat bottom of pan. Saute chicken, turning once and cooked through, about 4 minutes per side. Remove from heat and let rest.
- In same pan, add a bit more olive oil, garlic and zucchini and stir fry, about 1-2 minutes, until vegetable browned but still crisp.
- Reduce heat. Return cooked pasta to sauté pan along with tomato and cheese mixture. Stir in basil. Season with salt, pepper, and pepper flakes. Finally return chicken strips to pan.
Top with extra Parmesan as desired.
Makes 4-6 servings.
A Healthy and tasty twist on an Italian classic: Whole Wheat Pasta with Chicken Sausage. Dinner is Served in under 30.
Watching calories and trying to eat healthier? Think certain foods like raviolis and sausage are on the “NOT” list? If you shop smart, and pay attention to food labels you can enjoy almost any favorite recipe. Here’s a ultra quick recipe for ravioli with sweet Italian sausage that uses all natural whole wheat pasta and skinless chicken sausage. No preservatives or artificial ingredients. It is high in protein and lower in fat and “delicioso!”
- 1 12 oz package Sweet Italian chicken sausage (Al Fresco) – cut in bite size pieces.
- 1 8 oz (2 serving) package fresh whole wheat pasta (Monterey)
- 1-2 Tbsp olive oil
- Fresh garlic, minced, (basil, oregano, optional)
- ½ jar of prepared marinara or pasta sauce.
- Fresh grated Romano cheese (for topping)
**You may also add sautéed peppers or spinach to this dish, if desired.
Prepare pasta according to package directions. Meanwhile in a large skillet, heat olive oil. Add garlic, sauté and sausage and cook over med-high heat, stirring often until sausage is nicely browned and cooked through. Reduce heat, add pasta sauce and additional Italian seasonings, if using. Stir to blend, cover and simmer. Drain cooked ravioli and gently toss with sausage mixture.
*Note: The nutrition label for 8 oz package of pasta is for 2 servings. By combining with chicken sausage, you increase the protein AND reduce the amount of carbohydrates per serving.
(as prepared: Approx 20grams/per serving)
No time to cook healthy? Think again. You can ditch that excuse.
This is incredibly fast and easy to prepare. A main course meal from pan to plate in 15 minutes! It is light, healthy, fiber and protein rich and bursting with flavor. Try it. Your taste buds will be very happy!
- 2-3 cups cooked whole grain Penne Pasta (about ½ box)
- 1 1/4 lb large shrimp, cleaned
- 2 TBSP Olive Oil; Divided
- Minced garlic (to taste)
- 1 large red bell pepper, sliced
- 1 large or 2 med fresh tomatoes, diced
- 2-3 TBSP Pesto Sauce
- ~3/4c white wine (I didn’t measure!)
- Salt, red crushed pepper flakes, Basil, Italian Seasonings.
Prepare pasta al-dente according to directions. Drain and set aside.
Heat 1 Tbsp olive oil in large skillet or wok. Sauté the garlic, peppers, tomatoes over high heat until tender / crisp. (Approx 3-5 minutes).
Remove veggies from pan into bowl and set aside.
Add remaining olive oil and shrimp to pan and sauté, stirring frequently until shrimp just begins to turn pink. Add pesto, dry seasonings and wine. Stir often to mingle flavors. (Add more/less red pepper flakes to taste).
Return vegetables and 2-3 cups of prepared pasta to pan. Mix well. Reduce heat, cover, and toss to allow flavors to mingle for 5-10 minutes. Do not overcook shrimp!
Top with fresh romano/parmesan cheese if desired.
For extra credit!!: Add fresh chopped spinach or asparagus to recipe. This adds nutrients, flavor and color. (I didn’t have any on hand).
Serve with a fresh garden salad.