Healthy Whole Wheat Pasta Recipe
created by
Ray E. 01/08/2024
"Dinner last night: whole wheat penne in homemade romesco sauce with kale chickpeas pine nuts and red cabbage"
"Good job Ray! Youre almost there with your goal of having four protein and fiber-rich dinners this week. With three down youre just one away from reaching your target. One more to go! Your dinner looks absolutely delightful! Its fantastic to see you incorporating fiber-rich foods like kale and chickpeas and protein from the pine nuts. These elements will help keep you feeling satisfied for longer. Since you havent mentioned when youre planning your next protein and fiber-rich dinner Im curious to know. Having a plan will help you stay on track towards your weekly target. So whens your next protein and fiber-rich dinner planned?"
See commentsIngredients
- 8 oz whole wheat penne pasta
- 1 cup homemade romesco sauce
- 2 cups kale, chopped
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup red cabbage, shredded
- 1/4 cup pine nuts, toasted
- 12 oz lean fish (such as cod or tilapia), grilled or baked
- Salt and pepper to taste
- Olive oil spray (optional)
Instructions
- 1. Cook the whole wheat penne pasta according to package instructions until al dente. Drain and set aside.
- 2. In a large skillet, heat the homemade romesco sauce over medium heat for about 5 minutes.
- 3. Add the chopped kale and chickpeas to the skillet, stirring until the kale is wilted, about 3-4 minutes.
- 4. Mix in the cooked penne pasta and shredded red cabbage, tossing everything together until well combined.
- 5. Season with salt and pepper to taste.
- 6. Serve the pasta mixture in bowls, topped with grilled fish and toasted pine nuts.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 400 kcal |
| Protein | 30g |
| Carbohydrates | 60g |
| Fiber | 15g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1g |
Health Benefits
This dish is rich in whole grains, providing essential fiber that aids digestion and keeps you feeling full. The lean fish adds high-quality protein, which is crucial for muscle maintenance and satiety. The combination of vegetables not only enhances the flavor but also boosts the nutrient profile, making it suitable for various diets, including Mediterranean and plant-based. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens and a light vinaigrette.
- Serve with a glass of sparkling water with lemon for a refreshing drink.
- Garnish with fresh herbs like parsley or basil for added flavor.
Recipe Variations and Adjustments
whole wheat penne pasta recipe
Focus on using whole wheat penne and emphasize the health benefits of whole grains.
whole wheat pasta recipe for weight loss
Highlight the low-calorie ingredients and portion control for weight loss.
whole wheat pasta recipe healthy
Emphasize the use of fresh, organic ingredients and the absence of added sugars.
FAQs About This Recipe
Can I use store-bought romesco sauce?
Yes, just check the label for added sugars and preservatives.
How can I make this dish vegan?
Replace the fish with grilled tofu or chickpeas for a plant-based protein.
What can I substitute for pine nuts?
Sunflower seeds or pumpkin seeds work well as a nut-free alternative.
How long does this dish last in the fridge?
It can be stored in an airtight container for up to 3 days.
Can I freeze leftovers?
Yes, but the texture of the pasta may change upon thawing.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Whole Wheat Pasta Recipe for its perfect balance of flavor and nutrition. Packed with fiber-rich vegetables and lean protein from fish, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. The homemade romesco sauce adds a vibrant touch, ensuring that every bite is a delight. Plus, it's quick and easy to prepare, making it ideal for busy weeknights or meal prep. Enjoy a delicious, guilt-free meal that feels indulgent yet supports your health goals!
Recipe created by Fitmate Coach; inspired by Ray E.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Dinner last night: whole wheat penne in homemade romesco sauce with kale chickpeas pine nuts and red cabbage"
"Good job Ray! Youre almost there with your goal of having four protein and fiber-rich dinners this week. With three down youre just one away from reaching your target. One more to go! Your dinner looks absolutely delightful! Its fantastic to see you incorporating fiber-rich foods like kale and chickpeas and protein from the pine nuts. These elements will help keep you feeling satisfied for longer. Since you havent mentioned when youre planning your next protein and fiber-rich dinner Im curious to know. Having a plan will help you stay on track towards your weekly target. So whens your next protein and fiber-rich dinner planned?"