Pasta can absolutely be part of a fat-fighting meal, especially when it’s made with whole wheat. Fiber, found in both whole grains (like whole-wheat pasta) and vegetables, helps fight hunger while providing antioxidants and minerals like potassium, which help with muscle contractions.
Nutrition (per serving)
Calories: 446; total fat: 6g; saturated fat: 1g; protein: 18g; carbohydrates: 78g; sugar: 3g; fiber: 20g; cholesterol: 0mg; sodium: 257mg
Recipe and photo by Tracee Yablon Brenner, R.D.N., C.H.H.C. and Kathy Siegel, M.S., R.D.N., C.D.N. of Triad to Wellness.
Makes 6 servings
- 2 Tbsp olive oil
- 12 oz whole-wheat penne pasta
- 1 small onion, diced
- 4-6 garlic cloves, minced
- 8 oz portabella mushrooms, roughly chopped
- 1 head of broccoli, chopped into florets
- 6 oz dry white wine
- 6 oz mushroom stock (mushroom bouillon cube or vegetable broth could also be used)
- ½ cup diced sundried tomatoes
- ½-1 tsp crushed red pepper flakes
- 2 (15-oz) cans of cannellini beans
- ¼ cup nutritional yeast, optional
How to make it
Bring a 6- to 8-quart pot of salted water to a boil. Add 1 teaspoon olive oil and pasta, stir, and cook until done. Drain, and set aside.
In a large saucepan over medium-high heat, add 1 tablespoon plus 2 teaspoons of olive oil and diced onion, and sauté until translucent. Add minced garlic, mushroom, and broccoli. Cook until soft, stirring often, for 5-7 minutes. Add the white wine, mushroom broth, sundried tomatoes, and red pepper flakes to the saucepan. Bring to a boil.
Let simmer until liquid is reduced by about half, stirring occasionally. If the mixture is thick add up to ¼ cup of water.
Add cannellini beans and pasta to the liquid. Combine together. Add Parmesan cheese or nutritional yeast, if desired, and season with sea salt and pepper. Serve warm.