Okay, I admit defeat. I just don’t get pasta. You could take this dish without the pasta and it’s 200 calories less per serving. Add the pasta (even better for you whole wheat – not whole grain, but whole wheat -pasta), and the calories skyrocket! I guess for me, I’d rather have a whole grain roll for that many calories (or less)!
Even so, I have a pasta lover in the house. He loves those heavy pasta sauces full of put you in the grave fat and calories, so I decided to try a lighter version of his favorite seafood pasta recipe. I skipped the heavy cream in favor of a little chicken broth and white wine. Still this recipe came in with more calories than I would have liked.
He loved the dish, but I have to admit he thought I could have added some cream and butter. Maybe next time I’ll add some fat free half and half. 🙂
Happy, healthy cooking!
- 4 oz whole wheat pasta, spaghetti or fettucine
- 1 large shallot, finely chopped
- 2 cloves garlic, minced
- 4 cups spinach, chopped
- 2 large Roma tomatoes, chopped
- 8 ounces cod (or any light meat fish or shrimp), cut into bite sized pieces
- ½ cup chicken broth
- ? cup white wine
- 2 tablespoons lemon juice, fresh squeezed
- 2 tablespoons flour
- 1/4 to ½ cup basil (dependent on your taste), roll leaves together and then slice into thin pieces
- 2 tablespoons parmesan cheese , shredded
- 1 tablespoon olive oil
- salt and pepper to taste
- 1. Cook spaghetti according to package directions.
- 2. Heat oil in large non-stick skillet. Add onion and garlic and cook 3 - 4 minutes.
- 3. Add tomatoes and cook another 3 - 4 minutes until tender.
- 4. Toss cod with flour and salt and pepper to taste.
- 5. Add cod to pan and cook another 3 minutes, add another tsp olive oil if necessary.
- 6. Add chicken broth and wine and cook another 3 minutes, stirring gently to make sauce, but not break up fish.
- 7. Add spinach and basil and cook another 3 - 4 minutes until spinach just wilts and sauce has reduced nicely.
- 8. Top pasta with cod and parmesan cheese.
What’s good for me in this dish?
Cod is low in Saturated Fa, and a good source of Vitamin D, Niacin, Vitamin B6, Vitamin B12 and Potassium. It is also a source of Protein, Phosphorus and Selenium. Cod assists cardiovascular health due to it’s blood-thinning omega-3 fatty acids.
Spinach is another powerhouse of nutrition. Spinach contains iron for energy, and vitamins C and A, folic acid and B6 to help your heart. Spinach has 13 different flavonoid compounds that function as antioxidants, and as anti-cancer agents.
Total Fat: 10.82g
Total Carbs: 62.16g
Dietary Fiber: 6.27g
Weight Watchers PointsPlus 12