Okay, here's a detailed recipe for "Healthy Heart Pasta," designed to be delicious, nutritious, and easy to make. I've focused on using ingredients known for their heart-healthy benefits, and I've provided estimated nutritional information per serving.
**Cuisine Type:** International (Mediterranean-inspired)
**Dietary Preferences:** Heart-Healthy
**Yields:** 4 servings
**Prep time:** 20 minutes
**Cook time:** 30 minutes
**Estimated Nutritional Information (per serving):**
* **Calories:** 450-500
* **Protein:** 20-25g
* **Carbohydrates:** 55-65g
* **Fat:** 15-20g (primarily healthy fats)
*Note: Nutritional information is an estimate and can vary based on specific ingredient brands and portion sizes.*
**Ingredients:**
* **Pasta:**
* 1 pound whole wheat pasta (penne, rotini, or farfalle work well)
* **Protein:**
* 1 pound boneless, skinless chicken breast or 1 (15-ounce) can of cannellini beans, rinsed and drained (for a vegetarian option)
* **Vegetables:**
* 1 tablespoon olive oil
* 1 medium yellow onion, chopped
* 2 cloves garlic, minced
* 1 red bell pepper, chopped
* 1 yellow bell pepper, chopped
* 1 (14.5-ounce) can diced tomatoes, undrained
* 1 cup chopped fresh spinach or kale
* 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped
* 1/2 cup artichoke hearts, quartered (canned or jarred, not marinated)
* **Flavor & Seasoning:**
* 1/4 cup dry white wine (optional, can substitute with chicken broth)
* 1 teaspoon dried oregano
* 1/2 teaspoon dried basil
* 1/4 teaspoon red pepper flakes (optional, for a little heat)
* Salt and freshly ground black pepper to taste
* 2 tablespoons chopped fresh parsley, for garnish
* 2 tablespoons grated Parmesan cheese (optional, use sparingly to keep it heart-healthy)
**Equipment:**
* Large pot
* Large skillet or sauté pan
* Cutting board
* Chef's knife
* Measuring cups and spoons
**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).
* Reserve about 1 cup of pasta water before draining. Drain the pasta and set aside.
**2. Prepare the Protein (Chicken):**
* While the pasta is cooking, prepare the chicken. If using chicken breast, cut it into bite-sized pieces.
* Heat 1 tablespoon of olive oil in a large skillet or sauté pan over medium-high heat.
* Add the chicken to the skillet and cook until browned and cooked through, about 6-8 minutes. Season with salt and pepper. Remove the chicken from the skillet and set aside.
**3. Prepare the Protein (Cannellini Beans):**
* If using cannellini beans, simply rinse and drain them. You'll add them to the sauce later in the recipe.
**4. Sauté the Vegetables:**
* In the same skillet (add a little more olive oil if needed), add the chopped onion and cook until softened, about 5 minutes.
* Add the minced garlic and cook for another minute until fragrant.
* Add the chopped bell peppers and cook until slightly softened, about 5 minutes.
* Stir in the diced tomatoes (with their juice), sun-dried tomatoes, and artichoke hearts.
**5. Deglaze and Simmer the Sauce:**
* If using white wine, pour it into the skillet and scrape up any browned bits from the bottom of the pan. Cook for 1-2 minutes until the wine has reduced slightly. (If not using wine, skip this step, or add a splash of chicken broth).
* Stir in the 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. If the sauce becomes too thick, add a little of the reserved pasta water to thin it out.
**6. Combine and Finish:**
* Stir in the cooked chicken (or cannellini beans) and spinach (or kale) into the sauce. Cook until the spinach/kale wilts, about 2-3 minutes.
* Add the cooked pasta to the skillet and toss to coat it evenly with the sauce. Add more pasta water if needed to achieve your desired consistency.
* Season with salt and pepper to taste.
**7. Serve:**
* Serve the Healthy Heart Pasta immediately.
* Garnish with fresh chopped parsley and a sprinkle of grated Parmesan cheese (if desired).
**Serving Suggestions:**
* Serve with a side salad of mixed greens and a light vinaigrette.
* Pair with whole-grain garlic bread for a complete meal.
* For a heartier meal, add grilled shrimp or salmon on top of the pasta.
* Store leftovers in an airtight container in the refrigerator for up to 3 days.
**Chef's Notes & Tips for Heart Health:**
* **Whole Wheat Pasta:** Using whole wheat pasta adds fiber, which is beneficial for heart health.
* **Olive Oil:** Olive oil is a great source of healthy monounsaturated fats.
* **Lean Protein:** Chicken breast and cannellini beans are excellent sources of lean protein.
* **Vegetables:** The abundance of vegetables in this recipe provides essential vitamins, minerals, and antioxidants.
* **Sodium:** Be mindful of the sodium content in canned tomatoes and artichoke hearts. Choose low-sodium options if available.
* **Cheese:** Use Parmesan cheese sparingly due to its sodium content.
* **Fresh Herbs:** Fresh herbs like parsley and basil add flavor without adding sodium.
* **Portion Control:** Be mindful of portion sizes to maintain a healthy weight.
Enjoy your delicious and heart-healthy pasta!
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