Whole Grain Pasta Dishes: Delicious and Nutritious
Pasta is a classic comfort food that has been enjoyed for centuries. While it’s true that many traditional pasta dishes are loaded with carbs, there are plenty of ways to make this delicious dish more nutritious. By using whole grain pasta instead of refined white flour pasta, you can enjoy all the delicious flavors and textures while reaping the benefits of added fiber and nutrients.
Whole grain pasta is made from a variety of grains, including wheat, spelt, barley, and quinoa. Unlike refined white flour pasta, which has had its bran and germ removed during processing, whole grain pasta retains these important components. This means that it contains more fiber, protein, vitamins B and E, iron, zinc, magnesium and other important nutrients than traditional white flour pasta.
One great way to enjoy whole grain pasta is in a simple yet flavorful Mediterranean-style dish like Penne with Roasted Tomatoes & Olives. To make this dish for four servings you will need 1 pound of Whole Wheat Penne Rigate or similar shape; 14 oz canned fire roasted diced tomatoes (drained); 2 cloves garlic (minced); 1/4 cup kalamata olives (pitted); 2 tablespoons olive oil; salt & pepper to taste; grated Parmesan cheese as desired.
To start with preheat your oven to 400°F then toss the tomatoes and garlic together on a baking sheet coated lightly with nonstick cooking spray or lined with parchment paper. Drizzle them evenly with olive oil then sprinkle lightly with salt & pepper before placing in the oven for about15 minutes or until they begin to brown slightly around the edges.
Cook your whole wheat penne according to package instructions but be sure not to overcook it since al dente texture works best when pairing this healthy ingredient choice with sauce ingredients having bold flavor profiles such as those found in our recipe here. Drain the pasta well and then toss with the hot roasted tomatoes, olives and a sprinkling of Parmesan cheese to finish.
Another delicious whole grain pasta dish is Spaghetti with Lemon & Kale. This recipe calls for spaghetti made from whole wheat flour, which adds an earthy flavor that pairs perfectly with the tangy lemon sauce and hearty kale. To make it you will need 1 pound Whole Wheat Spaghetti; 1 bunch kale (stemmed & chopped); 2 cloves garlic (minced); 3 tablespoons olive oil; juice of one lemon; salt & pepper to taste; grated Parmesan cheese as desired.
To begin start by cooking your spaghetti according to package instructions until al dente. While it’s cooking heat up two tablespoons of olive oil in a large skillet over medium-high heat, then add the garlic once warm enough but don’t let it burn! Cook for about thirty seconds stirring frequently before adding in your kale pieces along with a pinch of salt and black pepper. Stir-fry until tender but still bright green – this should take about four minutes or so total time.
Once done remove from heat then whisk together remaining tablespoon of olive oil and freshly squeezed lemon juice in a small bowl until emulsified into a dressing-like consistency. Once ready drain cooked spaghetti noodles well before returning them back into pot along with sautéed kale mixture tossing everything gently to combine evenly before drizzling generously over all ingredients our zesty dressing made from combined lemon juice/olive oil mixtures.
One more tasty whole grain pasta dish worth mentioning is Farfalle Pasta Salad With Grilled Chicken And Vegetables. This dish offers plenty of protein-packed grilled chicken breast plus yummy veggies like bell peppers, zucchini squash, cherry tomatoes while using farfalle noodles made from whole grains such as durum wheat semolina flour making this recipe both nutritious yet satisfyingly filling too!
To make this recipe you will need 1 pound Whole Wheat Farfalle Pasta; 2 chicken breasts (boneless/skinless); 3 tablespoons olive oil (divided); salt & pepper to taste; 1 small red bell pepper (chopped); 1 small yellow bell pepper (chopped); 1 medium zucchini squash (halved lengthwise and sliced into half moons about ¼ inch thick); cherry tomatoes cut in half as desired.
Start by preheating your grill or indoor grill pan over high heat then lightly brush both sides of each chicken breast with a tablespoon of olive oil before seasoning well with salt and black pepper. Grill the chicken for about six minutes per side or until fully cooked through, then remove from heat to rest for five minutes before slicing into strips. While this is happening cook your farfalle noodles according to package instructions, drain them well once done.
Heat up remaining tablespoon of olive oil in a large skillet over medium-high heat before adding in chopped peppers along with sliced zucchini pieces. Cook until tender but still slightly crisp stirring frequently – this should take about four minutes total time. Once ready add halved cherry tomatoes tossing everything together gently while also heating through for just one minute more.
Once all ingredients are done cooking you can assemble the pasta salad by combining everything together including cooked whole wheat farfalle pasta, grilled chicken strips, sautéed veggies plus halved cherry tomatoes in a large serving bowl mixing all contents evenly throughout. Serve it chilled or at room temperature depending on preference preferred best when enjoyed within two days after preparing!
In conclusion, there are plenty of delicious ways to enjoy whole grain pasta dishes that are both nutritious and satisfying. Whether you’re looking for a simple meal like Penne with Roasted Tomatoes & Olives or something more complex like Farfalle Pasta Salad With Grilled Chicken And Vegetables, these recipes prove that healthy eating doesn’t have to be boring! So go ahead and enjoy some whole grain pasta today!