Healthy Choice Recipes from Liz Pearson


Liz Pearson - February 1, 2010

RECIPES

Rotini with Artichoke Hearts & Dried Cranberries

This recipe is super quick and easy – you can make it all in the time it takes to cook the pasta. It’s also loaded with incredible nutrition. Did you know that artichokes have been found to contain more antioxidants than any other vegetable, while berries, including dried cranberries, are antioxidant superstars in the fruit world? As for spinach, Cornell University put it at the top of the list as the vegetable we should eat more often. Replacing meat with meatless alternatives, like pine nuts, is definitely a healthy move for our hearts. And last, but certainly not least, this recipe is simply delicious – great for any day of the week, and sure to be a hit the next time you have company over too.

1 box (375 g) whole grain rotini, such as Catelli® Healthy Harvest® Whole Wheat Rotini

3 Tbsp (45 mL) extra virgin olive oil

1 medium onion, diced

¼ cup (60 mL) pine nuts

1 can (170 mL/6 oz fl) marinated artichoke hearts, drained and chopped

2/3 cup (227g/160 mL) dried cranberries

1 bag (227g/8 oz) baby spinach

½ tsp (2 mL) crushed red pepper flakes

¼ tsp (1 mL) ground black pepper

4 cloves of garlic, minced

Grated Parmesan cheese

1. Cook pasta in boiling water according to package directions.
2. Heat a large skillet over medium heat. Add the olive oil, diced onion, and pine nuts and sauté for about three to five minutes or until the onion is cooked.
3. Add the chopped artichoke hearts, dried cranberries, spinach, red pepper flakes, and pepper. Sauté for another two to three minutes or until the spinach just starts to wilt.
4. Add the garlic and sauté the entire mixture for about one more minute.
5. When the pasta is ready, drain and toss with the skillet ingredients.
6. Serve sprinkled with freshly grated, Parmesan cheese. Garnish with slices of fresh lemon.

Makes 6 servings (each serving is about 1 3/4 cups)

Nutritional Analysis (per serving):

418 calories

12 grams fat

2 grams saturated fat

0 grams trans fat

65 grams carbohydrate

11 grams fibre

13 grams sugars

258 milligrams sodium

14 grams protein

Spaghetti with Apricots, Slivered Almonds & Cottage Cheese

Apricots, almonds and fresh mint are an amazing combination in your mouth and they go so well with whole grain pasta. The deep orange colour of apricots tells you they’re loaded with good nutrition, including plenty of beta-carotene. Almonds are the most nutrient-dense nut and are especially high in Vitamin E and magnesium – two disease-fighting nutrients most people don’t get enough of. Red peppers add great colour to this dish and contain more vitamin C than most other foods. Whole wheat pasta has the goodness of whole grains and is a superstar when it comes to fibre. Bottom line: great taste and great nutrition make this one great dish that you don’t want to miss!

1 box (375 g) whole grain spaghetti, such as Catelli® Healthy Harvest® Whole Wheat Spaghetti

3 Tbsp (45 mL) extra virgin olive oil

1 medium onion, diced

1 large red pepper, diced

2/3 cup (160 mL or 100g) slivered almonds

1 can (398 mL/14 oz fl) apricot halves in light syrup, diced (drain syrup but put aside 3 tbsp/45 mL to add back)

1 cup (250 mL or 40 g) fresh mint leaves, chopped

4 cloves of garlic, minced

1 ½ cups (375 mL) 1% cottage cheese

½ tsp (2 mL) crushed red pepper flakes

¼ tsp (1 mL) salt

1. Cook pasta in boiling water according to package directions.

2. Heat a large skillet over medium heat. Add the olive oil, diced onion, diced red pepper and slivered almonds and sauté for about five minutes or until the onion and red peppers are tender.
3. Add the apricot halves, three tablespoons apricot syrup, chopped mint, red pepper flakes and salt and cook for another three to five minutes or until the apricots are heated through.
4. Add the garlic to the skillet and cook, stirring, for one more minute.
5. Add the cottage cheese, mix well and heat just until the entire dish is hot.
6. Drain the pasta when ready and mix well with the skillet ingredients. Serve immediately. Garnish with fresh mint leaves.

Serves 6 (about 2 cups)

Nutritional Analysis (per serving):

453 calories

14 grams fat

2 grams saturated fat

0 grams trans fat

63 grams carbohydrate

9 grams fibre

14 grams sugars

320 milligrams sodium

19 grams protein

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5 thoughts on “Healthy Choice Recipes from Liz Pearson

  1. Pingback: Healthy Choice Recipes from Liz Pearson « Donna Magazine | Recipe Blog

  2. good info .. I am very interested in your article …

  3. Pingback: Ground Cloves, the Super Antioxidant | Weight Issues

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