New Year High Protein Pasta (Printable)
A vibrant dish blending protein, fresh vegetables, and herbs for a wholesome meal.
# List of ingredients:
→ Pasta & Protein
01 - 10.5 oz whole wheat penne or chickpea pasta
02 - 8.8 oz cooked chicken breast, diced (or 1 can chickpeas, drained, for vegetarian)
03 - 7 oz firm tofu, cubed (optional for extra protein)
→ Vegetables
04 - 1 red bell pepper, diced
05 - 1 medium zucchini, sliced
06 - 3.5 oz baby spinach
07 - 1 small red onion, finely chopped
08 - 2 cloves garlic, minced
→ Sauce & Seasoning
09 - 2 tablespoons olive oil
10 - 1 tablespoon tomato paste
11 - 7 fl oz low-sodium vegetable broth
12 - 1 teaspoon dried oregano
13 - ½ teaspoon chili flakes (optional)
14 - Salt and black pepper, to taste
15 - 2 tablespoons fresh parsley, chopped
16 - 2 tablespoons grated Parmesan (optional)
# Steps:
01 - Prepare pasta following package directions; drain and reserve ½ cup cooking water.
02 - Heat olive oil in a large skillet over medium heat; cook onion and garlic for 2 minutes until fragrant.
03 - Add diced red bell pepper and sliced zucchini; cook, stirring occasionally, for 5 minutes.
04 - Stir in tomato paste, cooking for 1 minute. Add chicken or chickpeas and tofu if using; cook 2 to 3 minutes.
05 - Pour in vegetable broth; season with oregano, chili flakes (if using), salt and pepper. Simmer for 3 to 4 minutes.
06 - Add baby spinach and cooked pasta, stirring until spinach wilts and components are heated through; add reserved pasta water if sauce needs loosening.
07 - Remove from heat; garnish with fresh parsley and Parmesan if desired. Serve promptly.
# Expert Advice:
01 -
- It feels like sharing a secret to staying full and energized without sacrificing taste
- Colorful vegetables and protein-packed ingredients make it my go-to for healthy comfort food
02 -
- Saving some pasta water is a game changer; it helps blend your sauce and pasta without watering down the flavor
- Mixing in fresh herbs at the end brightens the entire dish and makes it taste fresh every time
03 -
- Toast your dried oregano briefly in the olive oil before adding other ingredients to unlock deeper flavor
- Using a splash of reserved pasta water at the end helps the sauce cling perfectly without being runny