Easy, Healthy Whole Wheat Pasta Meal
Try This Quick Menu that Includes Penne, Olive Oil, and Tomatoes
Jun 28, 2008
Healthy Carbohydrate Consumption
Let's face it: carbohydrates get a very bad rap. There are so many diets out there that say to drastically cut carbohydrate consumption, or get rid of the culprit all together. But this theory is only a half-truth. The body does in fact need carbohydrates, because they provide quick, available energy (sugar.) Think about athletes and how they need to power up before a game or meet.
According to Dr. Barry Sears, creator of the Zone Diet, a healthy ratio of carbs, proteins, and fats is 40:30:30. This means 40% of a daily diet should contain healthy carbohydrates. Such healthy carbs include fruits and vegetables (the more intense the color, the better) and whole grains, such as wheat, rye, barley, and bran. These whole grains are present in some cereals, pastas, and rices. Avoid white, bleached, or refined grains--- these are the empty, unhealthy carbs.
Making a Healthy Whole Wheat Pasta Meal (Serves 4 People)
There are a variety of whole wheat pastas on the market today. Some are 100% whole grain, and others are a blend (maybe for people who can't quite make the complete leap.) Both are tasty and are a step towards better health. The type of pasta (spaghetti, penne, angel hair, bow tie, and so on) is purely a personal choice. Add to this fresh tomatoes, olive oil, oregano, and garlic, and you have a light, healthy main course.
Prep Time
Allow yourself a half hour from start to finish, but you will probably need less time than this.
What You Will Need
- 1 box of whole wheat pasta
- 2 ripe tomatoes
- A bit of minced (jarred) garlic (to taste)
- A splash of oregano (to taste)
- A few tablespoons of olive oil
- Precooked shrimp or chicken (optional)
Preparation
- Bring water to a boil in a medium-sized or pasta pot
- Dice tomatoes into small pieces
- In a covered small sauce pan, combine garlic, oregano, and olive oil and heat on medium
- Add whole wheat pasta to the boiling water and reduce temperature to medium
- Cook pasta for 8-10 minutes
- In the meantime, add tomatoes to the olive oil mix (keep covered so oil and garlic don't splash)
- When pasta is ready, drain water and pour olive oil, garlic, and tomato mix over it and serve
- If you want to add precooked shrimp or chicken, add one of these ingredients to the olive oil mix with the tomatoes
Tips
For an easy side salad, use a prepackaged salad bag and add diced tomatoes, onions, and cut peppers. For dessert, try a refreshing sorbet (lemon, raspberry, lime, or such.)
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