Salmon Fillets with Lemony Artichokes and Pasta

Salmon Fillets with Lemony Artichokes and Pasta
How many salmon recipes do you have in your recipe box?

It’s been more than a few years that researchers have extolled the benefits of salmon as a super food. With all those omega-3 fatty acids, we’ve been encouraged to add more of it to our weekly menus.

Armed with this information, if you’re anything like me, you have more than one method of cooking this colorful fish.

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Pasta Primavera with Zucchini, Mushrooms and Chard

Pasta Premavera

There is something about a bite of perfectly cooked pasta lightly dressed with sauce and cheese, that brings my family to the table in no time flat.

Pasta Primavera

I’m guessing die hard pasta lovers stick with traditional versions like those described on the Garrubbo Guide, but I’m a whole wheat or quinoa fan myself.

This week we packed our sauce with farm fresh vegetables. The market had an abundance of zucchini, yellow squash and chard that I couldn’t walk past without piling a bunch into my basket. Chunks of mushrooms add a meat-like texture.

Pasta Premavera

If you’re thinking pasta is nixed on your menu because it’s packed with calories and fat, you’d be mistaken. This recipe comes in under 400 calories a serving, and is loaded with good for you veggies. It’s a meal in a bowl.

Quinoa Fettuccine with Italian Sausage

If you prefer a meatier pasta dish, this Quinoa Fettuccine with Kale, Tomatoes, Chickpeas and Italian sausage was a hit with the crowd too.

I guarantee that when you serve quinoa noodles, the taste and texture is very much the same as semolina or flour. I’ve yet to have anyone question what type of pasta I was serving.

I’m headed off to weed the vegetable garden now. Here’s hoping I’ll grow enough of my own vegetables for my next pasta cooking adventure.

~Kristi

Pasta Primavera
 
Shake It Up! You could add almost any vegetable your family enjoys to this pasta dish. Fresh tomatoes and basil would be wonderful. Artichoke hearts, eggplant, kale would all work well.
Ingredients
  • 1 tablespoon olive oil
  • ½ cup low sodium vegetable broth
  • 1 cup onion, chopped
  • 2 clove garlic, finely minced
  • 1 medium yellow squash, cubed
  • 1 medium zucchini, cubed
  • 2 cups mushrooms, quartered
  • 2 cups red chard, chopped
  • 2 tablespoons Italian seasoning blend
  • 29 ounces low sodium tomato sauce
  • 6 ounces penne pasta, cooked according to package directions and drained (reserve 1 cup pasta water) I use quinoa, but whole wheat works well too.
  • 8 tablespoons Parmesan cheese, shredded
Instructions
  1. Cook pasta according to package directions, reserve 1 cup pasta water.
  2. Heat a large non-stick pan over medium high heat with olive oil. Add onions and cook for 5 minutes until softened. Add vegetable broth as needed to keep from burning.
  3. Add remaining vegetable broth with garlic, squashes and mushrooms. Cook another 5 minutes to soften vegetables.
  4. Add Italian seasoning and tomato sauce. Reduce heat to medium and simmer for 15 minutes until vegetables are just tender. Add chard and cook another 5 minutes to wilt the chard.
  5. Toss with penne pasta. If pasta seems to dry, add a bit of pasta broth to moisten.
  6. Top with Parmesan cheese.
Notes
Food energy: 366kcal
Saturated fatty acids: 2.88g
Monounsaturated fatty acids: 3.95g
Polyunsaturated fatty acids: 1.32g
Total fat: 8.15g
Calories from fat: 73
Cholesterol: 42mg
Carbohydrate, by difference: 57.78g
Total dietary fiber: 6.77g
Protein: 15.58g
Total lipid (fat): 8.92g
Water: 394.33g
Ash: 4.17g
Total sugars: 16.81g
Calcium: 205mg
Iron: 4.36mg
Magnesium: 107mg
Phosphorus: 329mg
Potassium: 1370mg
Sodium: 367mg
Nutrition Information
Serving size: 4