|
Go Mediterranean with Pasta!
Yes, Linguine, Garlic & Olive Oil can be a weight watcher's
friend, delicious, and oh so very healthy. Pasta gives us energy,vitamins
and minerals, and garlic and olive oil gives us heart healthy benefits
with phytochemicals known to help prevent disease. But first and
foremost, I love my pasta and if you do too, here we can have it
all. This recipe serves 2 and portion control is part of what makes
it work. Let's have a salad on the side with 1 teaspoon of extra
virgin olive oil drizzeled over it and we've got a meal for under
400 calories.
- 2 cups cooked linguine
- 2 Teaspoons Extra Virgin Olive Oil
- 2+ tablespoons Chicken stock
- 2 cloves garlic finely chopped
- 10 grape tomatoes or 2 small tomatoes on the vine
- 1 cup Broccoli Rabe Florets, or Broccolini Florets or Broccoli
Florets
Lightly sauté oil and garlic in large saucepan moving pan
continuously so garlic does not burn. Slice in half grape tomatoes,
or slice vine tomatoes removing seeds. Add to garlic and oil when
garlic is almost cooked.
In a small sauce pan lightly sauté vegetable florets in
chicken stock until al dente (partially cooked, but firm). Add more
chicken stock if preferred.
Add vegetable florets and stock to large saucepan with garlic and
oil mixture, keep warm while pasta cooks. Add al dente cooked pasta
to large saucepan and mix. Add more chicken stock if necessary.
Half and serve on flat plates. Top with 1/2 teaspoon grated Romano
Cheese to each plate and enjoy!!
Nutritional info per serving:
Calories 260; Protein 8 grams, carbohydrate 43 grams; Fat 6 grams
(4 are our healthy monounsaturated); Fiber 3.5 grams. (This does
not include a salad and/or extra oil).
My special thanks to Oldways, a non-profit company for organizing
a symposium in Sicily and to Fausto Luchetti of the
Italian Regional Institute of Olive Trees and Olive Oil where
the making of Olive Oil is as dedicated to quality, as fine wine
making.
Special thanks to Azienda Agricola Fontanasalsa and Maria Caterina
Burgarella in Sicily for opening her doors to our group where
I learned about Olive Oil and the process it takes to make it. The
olive farm has been in her family for generations and there is great
pride in making of their oils, Olio Extra Vergine Di Oliva.
Want to review the new pyramid? Go to
www.mypyramid.gov
Back
disclaimer
|