This recipe combines the vibrant flavors of the Mediterranean with heart-healthy ingredients, creating a delicious and nourishing meal. Loaded with vegetables, lean protein, and healthy fats, this pasta dish is a fantastic way to support your cardiovascular health.
**Cuisine Type:** Mediterranean-inspired
**Dietary Preferences:** Heart-healthy
**Estimated Nutritional Information (per serving):**
* Calories: 450-550
* Protein: 25-35g
* Carbohydrates: 50-60g
* Fat: 15-25g
*(Note: Nutritional information is an estimate and can vary based on specific ingredient brands and portion sizes.)*
**Yields:** 4 servings
**Prep time:** 20 minutes
**Cook time:** 25 minutes
**Ingredients:**
* **Pasta:**
* 1 pound whole wheat pasta (penne, rotini, or fusilli recommended)
* **Protein:**
* 1 pound boneless, skinless chicken breast or 1 pound shrimp, peeled and deveined
* **Vegetables:**
* 1 tablespoon olive oil
* 1 medium yellow onion, chopped
* 2 cloves garlic, minced
* 1 red bell pepper, seeded and chopped
* 1 zucchini, chopped
* 1 cup cherry tomatoes, halved
* 1/2 cup Kalamata olives, pitted and halved
* 1 cup fresh spinach, roughly chopped
* **Sauce:**
* 1 (14.5 ounce) can diced tomatoes, undrained
* 1/2 cup low-sodium chicken broth or vegetable broth
* 2 tablespoons tomato paste
* 1 tablespoon dried oregano
* 1 teaspoon dried basil
* 1/4 teaspoon red pepper flakes (optional)
* Salt and freshly ground black pepper to taste
* **Garnish:**
* 2 tablespoons chopped fresh parsley
* 2 tablespoons grated Parmesan cheese (optional, use sparingly)
* Lemon wedges (optional)
**Equipment:**
* Large pot
* Large skillet or sauté pan
* Cutting board
* Knife
* Colander
**Instructions:**
**1. Prepare the Pasta:**
* Bring a large pot of salted water to a rolling boil.
* Add the whole wheat pasta and cook according to package directions until al dente (usually 8-10 minutes).
* Drain the pasta in a colander, reserving about 1/2 cup of the pasta water. Set aside.
**2. Cook the Protein:**
* **If using chicken:** Cut the chicken breast into 1-inch cubes. Season with salt, pepper, and a pinch of oregano.
* **If using shrimp:** Pat the shrimp dry with paper towels. Season with salt, pepper, and a pinch of red pepper flakes (optional).
* Heat 1 tablespoon of olive oil in the large skillet over medium-high heat.
* Add the chicken or shrimp to the skillet and cook until cooked through. Chicken should reach an internal temperature of 165°F (74°C), about 5-7 minutes. Shrimp should turn pink and opaque, about 3-4 minutes.
* Remove the chicken or shrimp from the skillet and set aside.
**3. Sauté the Vegetables:**
* In the same skillet, add the chopped onion and cook over medium heat until softened, about 5 minutes.
* Add the minced garlic and cook for another minute until fragrant.
* Add the chopped bell pepper and zucchini and cook until slightly tender, about 5-7 minutes.
* Stir in the halved cherry tomatoes and Kalamata olives and cook for another 2 minutes.
**4. Make the Sauce:**
* Pour the canned diced tomatoes (with their juice) and chicken/vegetable broth into the skillet with the vegetables.
* Stir in the tomato paste, dried oregano, dried basil, and red pepper flakes (if using).
* Bring the sauce to a simmer and cook for 5 minutes, allowing the flavors to meld.
* Season with salt and freshly ground black pepper to taste.
**5. Combine and Finish:**
* Add the cooked pasta and the cooked chicken or shrimp to the skillet with the sauce and vegetables.
* Toss everything together to coat the pasta evenly.
* If the sauce is too thick, add a little of the reserved pasta water to thin it out.
* Stir in the fresh spinach and cook until wilted, about 1-2 minutes.
**6. Serve:**
* Serve the Healthy Heart Pasta immediately in bowls.
* Garnish with chopped fresh parsley and a sprinkle of grated Parmesan cheese (optional).
* Offer lemon wedges on the side for squeezing over the pasta for added brightness (optional).
**Serving Suggestions:**
* Serve with a side of crusty whole-wheat bread for dipping in the sauce.
* Pair with a simple green salad dressed with a light vinaigrette.
* For a more complete meal, add a side of steamed or roasted vegetables like broccoli or asparagus.
**Tips for a Healthier Dish:**
* **Choose whole wheat pasta:** Whole wheat pasta is higher in fiber than white pasta, which helps to regulate blood sugar and lower cholesterol.
* **Use lean protein:** Chicken breast and shrimp are excellent sources of lean protein, which is important for maintaining muscle mass.
* **Load up on vegetables:** Vegetables are packed with vitamins, minerals, and antioxidants, which are essential for heart health.
* **Use healthy fats:** Olive oil is a healthy monounsaturated fat that can help to lower cholesterol.
* **Limit sodium:** Use low-sodium chicken broth and avoid adding too much salt.
* **Control portion sizes:** Be mindful of portion sizes to avoid overeating.
Enjoy this delicious and heart-healthy pasta dish!
Comments
Post a Comment