This recipe focuses on incorporating heart-healthy ingredients based on the principles of the Mediterranean diet, known for its benefits in cardiovascular health. It's packed with fiber, lean protein, and healthy fats, making it a delicious and nutritious meal.
**Cuisine Type:** Mediterranean-inspired
**Dietary Preferences:** Heart-Healthy
**Estimated Nutritional Information (per serving):**
* **Calories:** 450-550
* **Protein:** 25-30g
* **Carbohydrates:** 50-60g
* **Fat:** 15-20g
*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, fusilli, or rotini work well)
* **Protein:**
* 1 pound boneless, skinless chicken breast, cut into 1-inch cubes (or 1 pound cooked shrimp)
* **Vegetables:**
* 1 tablespoon olive oil
* 1 medium red onion, thinly sliced
* 2 cloves garlic, minced
* 1 red bell pepper, seeded and chopped
* 1 yellow bell pepper, seeded and chopped
* 1 cup cherry tomatoes, halved
* 1 (5-ounce) package baby spinach
* 1/2 cup Kalamata olives, pitted and halved
* **Sauce:**
* 1 (14.5-ounce) can diced tomatoes, undrained
* 1/2 cup dry white wine (optional, can substitute with chicken broth)
* 1/4 cup fresh basil, chopped
* 1 tablespoon lemon juice
* 1 teaspoon dried oregano
* 1/2 teaspoon red pepper flakes (optional, for a little heat)
* Salt and freshly ground black pepper to taste
* **Garnish:**
* 2 tablespoons grated Parmesan cheese (optional, use sparingly)
* Fresh parsley, chopped
**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 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 pasta water. Set aside.
**2. Cook the Protein:**
* While the pasta is cooking, heat the olive oil in a large skillet or sauté pan over medium-high heat.
* Add the cubed chicken breast (or shrimp) and cook until browned and cooked through. For chicken, this will take about 6-8 minutes. For shrimp, it will take about 3-5 minutes. Ensure the internal temperature of the chicken reaches 165°F (74°C).
* Remove the cooked protein from the skillet and set aside.
**3. Sauté the Vegetables:**
* In the same skillet, add the sliced red onion and cook until softened, about 3-5 minutes.
* Add the minced garlic and cook for 1 minute more, until fragrant. Be careful not to burn the garlic.
* Add the chopped red and yellow bell peppers and cook until slightly softened, about 5 minutes.
* Stir in the halved cherry tomatoes and cook for another 2 minutes, until they start to release their juices.
**4. Make the Sauce:**
* Pour in the diced tomatoes (with their juice) and the white wine (or chicken broth) into the skillet with the vegetables.
* Bring the mixture to a simmer, then stir in the dried oregano and red pepper flakes (if using).
* Reduce the heat to low and let the sauce simmer for about 5 minutes, allowing the flavors to meld.
* Stir in the lemon juice and fresh basil. Season with salt and freshly ground black pepper to taste.
**5. Combine Everything:**
* Add the cooked protein back to the skillet with the sauce and vegetables.
* Add the cooked pasta to the skillet and toss everything together to coat the pasta evenly with the sauce.
* If the sauce is too thick, add a little of the reserved pasta water to reach your desired consistency.
* Stir in the baby spinach and Kalamata olives. Cook until the spinach wilts, about 1-2 minutes.
**6. Serve:**
* Serve the Healthy Heart Pasta immediately.
* Garnish with grated Parmesan cheese (optional) and fresh parsley.
**Serving Suggestions:**
* Serve with a side of crusty whole-grain bread for soaking up the delicious sauce.
* Pair with a simple green salad dressed with a light vinaigrette.
* A glass of dry white wine complements the flavors of this dish.
**Tips for a Healthier Heart:**
* **Use whole wheat pasta:** Whole wheat pasta is a great source of fiber, which helps lower cholesterol levels.
* **Choose lean protein:** Chicken breast and shrimp are excellent sources of lean protein.
* **Load up on vegetables:** This recipe is packed with colorful vegetables, which are rich in vitamins, minerals, and antioxidants.
* **Use healthy fats:** Olive oil is a heart-healthy fat that can help lower cholesterol levels.
* **Limit sodium:** Be mindful of the amount of salt you add to the dish. Taste as you go and adjust accordingly.
* **Control portion sizes:** While this dish is healthy, it's still important to control portion sizes to maintain a healthy weight.
Enjoy this delicious and heart-healthy pasta dish!
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