Pasta. Is there much better in the world? Nope, not really. And if you're like me, when you go on a "diet", pasta (and other carbs) are the first thing you cut out. You vow to stay away from fettuccine, ravioli, and saddest of all, mac & cheese. But never fear friends, I am here as your carb angel- with long, golden strands of hair made of spaghetti.
Carbohydrates are a key part of any balanced diet- after all they are one of the three Macronutrients. Along with fat and protein, carbs are a key component of the human diet. But growing up in an Atkins world has caused a lot of us to demonize carbs and blame them for our bigger pants. However, like with most things in life, it's all about right choice: or in this case the right carb. And the right carb, is WHOLE GRAINS.
Why whole grains? Well for starters, they are full of fiber which keeps you fuller longer. They are also full of glucose which is your body's number one source of natural energy. Glucose not only gives you energy, but it also powers your brain- making it easier to learn and remember things. And last, but certainly not least, they literally make you happy. Carbohydrates are filled with tryptophan, which helps serotonin production. Serotonin is the neurotransmitter associated with feelings of well-being and happiness. You're more likely to get depressed if you don't eat carbs, as well as be moody and have difficulty sleeping. If that alone doesn't make you want to grab a big bowl of pasta, then nothing will!
One of the biggest mistakes when it comes to pasta is having a heaping helping of dairy (sauce & cheese) and oversized portions of noodles, while not adding tons of vegetables. Pasta dishes are one of the easiest ways to use veggies to add flavor and substance to the meal, so that is exactly what we are going to do today!
Here's a little dish I mixed up this afternoon using ingredients we had around the house. Of course, you can always swap out the veggies and meat for what you have handy (I always recommend chicken or turkey)!
Ingredients:
-2 oz. (dry) of your favorite whole wheat pasta. I used Trader Joe's Organic Brown Rice and Quinoa Spaghetti.
-2 large slices of prosciutto
-1 1/2 cups of broccoli, diced
-1/2 of a large white onion, diced
-3/4 cup of mushrooms, diced
-1/2 green bell pepper, diced
-.75 cup of shredded lite mozzarella cheese
-2 tbsp freshly grated Parmesan
-garlic powder
-salt
-pepper
-oregano
-extra virgin olive oil
Let's get cooking:
First of all, place a large pot of water on the stove. Add the pasta, along with a dash of salt, to assist in boiling, and olive oil, to prevent the dreaded boil-over.
While the water is heating up dice the vegetables. Coat a medium sized pan with cooking spray and place on medium-high heat. Add the onions first, followed by the pepper, mushrooms, and broccoli. Season generously with salt, pepper, garlic powder, and oregano.
Continue to stir both the vegetables and the pasta. Slice the prosciutto into bite size pieces, and add to the skillet with the veggies. If needed, turn down the heat to prevent burning.
The pasta should be ready to strain in about 8-10 minutes, after cooking in boiling water. Make sure to try a noodle before you drain so you know it's ready!
Drain the pasta and add it to the skillet, combining thoroughly.
Once the pasta, vegetables, and prosciutto are completely mixed, sprinkle in shredded mozzarella. Continue stirring, and the cheese will get all "melty" and delicious.
Transfer the pasta to your serving dishes, and top each bowl with the Parmesan. Now pour yourself a glass of red and enjoy!
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| His and her servings, pre Parmesan.
Nutritional Information:
(Disclaimer: does not include wine)
Yields: 2 equal servings
Calories: 368 calories
Total Fat: 10.2g
Saturated Fat: 2.1g
Total Carbs: 48.6g
Fiber: 5.4g
Sugar: 2.5g
Protein: 22.4g
Stay happy & healthy,
Molly
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This looks so yummy! Can't wait to try it!
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