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Pasta Dishes Out Nutrition, Versatility and Value
Want to create a family meal that’s healthy, versatile and a great value? From linguine to lasagna, rotini to rigatoni, pasta is the perfect palate-pleaser. And there’s no better time than during the month of October - National Pasta Month - to savor the celebrated staple.
In conjunction with National Pasta Month comes “Pasta: The Perfect Food,” an education campaign designed to highlight the health benefits, versatility and value pasta brings to the family table. Cooks can visit www.pastaisperfect.com for nutritional information as well as delicious recipes brought to life by video vignettes featuring Jessie Price, food editor of EatingWell magazine and EatingWell.com. Price is serving as spokesperson for the program.
We all know that pasta tantalizes the taste buds, but did you know it’s also brimming with benefits to the body? Pasta provides carbohydrates that are essential to fuel your body and brain. In addition, enriched varieties offer a good source of several essential nutrients, including folic acid, iron and several B-vitamins. And whole wheat varieties can provide up to 25 percent of daily fiber requirements in one serving.
“Pasta is the perfect foundation for healthy, nutritious, satisfying dishes, offering an endless variety of affordable family meals or side dishes,” said Price. “It can be combined with fiber-filled vegetables and beans, heart-healthy fish, antioxidant-rich tomato sauce, and protein-packed cheese, poultry and lean meats.”
And dieters, take note: Cutting calories, not carbs, contributes to weight loss. Recent studies show there are no significant differences in weight loss over the long-term between low-carbohydrate diets and those considered “high”-carbohydrate when dieters made similar calorie reductions.
So, want to experience just how deliciously versatile pasta can be? Pair it with this season’s squash for a simple but satisfying soup (Acorn Squash ’n Pasta Soup); toss in lean beef, beans and chili powder for a combo with kick (Mexican-Style Bow-Ties); give it a light lift with peppers and broccoli (Primavera Pasta Salad); or pack in lots of protein with a flavorful punch (Zingy Lemon Chicken Pasta). These and many other recipes can be found at www.pastaisperfect.com.
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Primavera Pasta Salad
8 oz. Penne (or your favorite pasta shape), uncooked*
1 small red bell pepper, cut into strips
1 small green bell pepper, cut into strips
1 (6 oz.) can black olives, pitted and drained
1 (8 oz.) jar marinated artichoke hearts, undrained
1 cup broccoli florets, blanched
3 cloves garlic, minced
1 tsp. oregano
1/4 cup balsamic vinegar
1/2 cup shredded Parmesan or Asiago cheese
Cook pasta according to directions on package; drain and rinse under cold water.
Place pasta in a large mixing bowl. Add all remaining ingredients; toss well. Serve at room temperature or refrigerate for 2 to 3 hours and serve.
*Whole-grain, multi-grain or whole-wheat pasta varieties may be substituted.
Makes 6 servings. Per serving: 220 calories, 5 g total fat, 1.5 g saturated fat, 36 g carbohydrate,
10 g protein, 2 g dietary fiber, 475 mg sodium.
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