This recipe focuses on heart-healthy ingredients and Mediterranean flavors, packed with fiber, healthy fats, and antioxidants. It's a delicious and satisfying meal that supports cardiovascular health.
**Cuisine Type:** Mediterranean-inspired
**Dietary Preferences:** Heart-healthy
**Yields:** 4 servings
**Prep time:** 20 minutes
**Cook time:** 25 minutes
**Estimated Nutritional Information (per serving):**
* **Calories:** Approximately 450-500
* **Protein:** 20-25g
* **Carbohydrates:** 55-65g
* **Fat:** 15-20g (primarily healthy fats)
**Ingredients:**
* **Pasta:**
* 1 pound whole wheat pasta (penne, fusilli, or rotini work well)
* **Protein:**
* 1 pound boneless, skinless chicken breast, cut into bite-sized pieces (or 1 (15-ounce) can of chickpeas, drained and rinsed for a vegetarian option)
* **Vegetables:**
* 1 tablespoon olive oil
* 1 medium red onion, thinly sliced
* 2 cloves garlic, minced
* 1 red bell pepper, cored, seeded, and chopped
* 1 yellow bell pepper, cored, seeded, and chopped
* 1 cup cherry tomatoes, halved
* 1 (5-ounce) package baby spinach
* ½ cup Kalamata olives, pitted and halved
* **Sauce:**
* 1 (14.5-ounce) can diced tomatoes, undrained
* ¼ cup dry red wine (optional, can substitute with chicken broth or vegetable broth)
* 1 tablespoon tomato paste
* 1 teaspoon dried oregano
* ½ teaspoon dried basil
* ¼ teaspoon red pepper flakes (optional, for a little heat)
* Salt and freshly ground black pepper to taste
* **Garnish:**
* ¼ cup chopped fresh parsley
* 2 tablespoons grated Parmesan cheese (optional, use sparingly)
* Lemon wedges (for serving)
**Equipment:**
* Large pot
* Large skillet or sauté pan
* Cutting board
* Knife
* Colander
**Instructions:**
1. **Cook the Pasta:** Bring a large pot of salted water to a boil. Add the pasta and cook according to package directions until al dente (slightly firm to the bite). Drain the pasta in a colander, reserving about ½ cup of the pasta water. Set aside.
2. **Prepare the Chicken (or Chickpeas):**
* **Chicken:** Season the chicken pieces with salt, pepper, and a pinch of red pepper flakes (if using).
* **Chickpeas:** No preparation needed.
3. **Sauté the Vegetables:** Heat the olive oil in a large skillet or sauté pan over medium heat. Add the sliced red onion and cook until softened and translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
4. **Cook the Protein:**
* **Chicken:** Add the seasoned chicken to the skillet and cook until browned and cooked through, about 6-8 minutes. Make sure the internal temperature reaches 165°F (74°C).
* **Chickpeas:** Add the chickpeas to the skillet along with the other vegetables.
5. **Add the Bell Peppers and Tomatoes:** Add the chopped red and yellow bell peppers to the skillet and cook for about 5 minutes, until slightly softened. Add the halved cherry tomatoes and cook for another 2-3 minutes, until they start to soften and release their juices.
6. **Make the Sauce:** Pour in the diced tomatoes (undrained) and red wine (or broth, if using). Stir in the tomato paste, dried oregano, dried basil, and red pepper flakes (if using). Bring the sauce to a simmer and cook for about 10 minutes, allowing the flavors to meld. Season with salt and pepper to taste.
7. **Wilt the Spinach:** Add the baby spinach to the skillet and cook until it wilts, about 1-2 minutes. Stir in the Kalamata olives.
8. **Combine Pasta and Sauce:** Add the cooked pasta to the skillet with the sauce and vegetables. Toss well to coat the pasta evenly. If the pasta seems dry, add a little of the reserved pasta water to loosen it up.
9. **Serve:** Serve the Healthy Heart Pasta immediately. Garnish with chopped fresh parsley and a sprinkle of grated Parmesan cheese (if using). Offer lemon wedges on the side for squeezing over the pasta.
**Cooking Times:**
* Pasta: According to package directions (usually 8-10 minutes)
* Onion: 5 minutes
* Garlic: 1 minute
* Chicken: 6-8 minutes
* Bell Peppers: 5 minutes
* Cherry Tomatoes: 2-3 minutes
* Sauce Simmer: 10 minutes
* Spinach: 1-2 minutes
**Serving Suggestions:**
* **Side Dish:** Serve with a side of crusty whole-grain bread for dipping in the sauce.
* **Salad:** Pair with a simple green salad with a light vinaigrette dressing.
* **Protein Boost:** Add grilled shrimp or white beans for extra protein.
* **Vegetable Variation:** Feel free to add other heart-healthy vegetables like zucchini, mushrooms, or artichoke hearts.
* **Leftovers:** This pasta is delicious reheated the next day. Store leftovers in an airtight container in the refrigerator for up to 3 days.
**Tips for a Healthier Heart:**
* **Use Whole Wheat Pasta:** Whole wheat pasta is higher in fiber than white pasta, which helps lower cholesterol.
* **Limit Sodium:** Be mindful of the salt content in canned tomatoes and olives. Rinse canned beans (if using) to reduce sodium.
* **Healthy Fats:** Olive oil is a great source of healthy monounsaturated fats.
* **Lean Protein:** Chicken breast is a lean source of protein. Chickpeas are a plant-based protein option that is also high in fiber.
* **Portion Control:** Be mindful of portion sizes to maintain a healthy weight.
Enjoy this delicious and heart-healthy pasta dish!
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