Who says pasta must be unhealthy? It doesn’t, with these tips
Ask my husband what his favourite comfort food is and the answer will be quick: pasta.
Who doesn’t love a steamy bowl of noodles or macaroni slathered in butter and cheese? It’s a classic, born straight out of childhood mac and cheese days, morphed into a late night college study-session standby.
As adults, we decide to eat healthier, and it almost seems like our loyal noodle friend gets tossed aside, as if there were no way to include pasta in a healthy diet.
Well, I’m here with good news: pasta can be part of a healthy diet, and I have a few tips to help keep things both comforting and nutritious.
First: read the labels, because not all pastas are created equal. Look for whole grain pastas, which usually translate into more protein and fibre, which makes your meal more filling. So instead of two full ounces, which is the standard pasta serving size, you might be looking at leftovers.
If you are feeling extra ambitious, you can even seek out some pasta versions that are made from beans and legumes.
Next tip is to minimize fat by using starchy pasta water for saucy silkiness — just scoop out some water with a measuring cup before draining the pasta. Sauté some veggies and aromatics in just a smidge of olive oil, and use the pasta water to add the saucy vibe.
Adding veggies will bulk it up, add nutrients and make the pasta prettier.
My go-to is frozen spinach — I always have a bag in my freezer because it’s an easy way to get some pretty green in there. You could sauté it with the aromatics and olive oil or, in a weeknight rush, toss the frozen spinach right into the boiling pasta just before draining it, to cook it there.
My final tip: try lemon zest instead of part or all of the cheese. The zest adds an aromatic depth that somehow makes the nutty Parmesan less pronounced. Note that when I use my lemon zest trick, I swap out classic basil and use fresh thyme instead — it’s a marriage made in heaven.
Penne with Garlic Tomatoes, Lemon Zest and Spinach
MAKES 6 SERVINGS
12 ounces whole grain penne pasta 1 tablespoon extra virgin olive oil 3 cloves garlic, minced 1/8 teaspoon red pepper flakes 2 cups grape tomatoes, washed and thoroughly dried 6 ounces chopped frozen spinach, thawed, excess moisture squeezed out 1 tbsp fresh chopped thyme 2 tbsp lemon zest Lemons for squeezing, optional Salt and pepper
Start to finish: 20 minutes Cook the pasta according to package directions, reserving about ¾ cup of starchy pasta water before draining.
While pasta is cooking, place the olive oil, garlic and red pepper flakes in a ramekin, and mix with a spoon, gently pressing the garlic into the oil. Place the garlic oil in an unheated deep sauté pan, and turn the burner on medium heat.
As the oil heats, it will become fragrant. As soon as the oil is warm and smells of garlic, add the tomatoes and cook until they are coated with garlic oil and have barely begun to soften, about three minutes. Add the spinach and cook, stirring, for three minutes more.
Increase the temperature to medium high and add the cooked pasta and about half the starchy water.
Stir, and let simmer for one minute. Add extra water if needed. Add the thyme, lemon zest and salt and pepper to taste.
Serve with lemons for squeezing (optional).
Per serving: 221 calories (36 from fat); 4 grams fat (0 g saturated; 0 g trans fats); 0 milligrams cholesterol; 157 mg sodium; 43 g carbohydrate; 6 g fibre; 4 g sugar; 10 g protein.