Healthy diet planner here you go! I have a healthy pasta that’s quick and easy to make and very nutritious.

What’s a healthy diet planner about? It focuses on eating a healthy Mediterranean diet. This recipe is a good example of a classic Mediterranean dish and allows us to eat healthy without doing crazy things like eliminating all carbs (even the healthy ones) or starving ourselves.

Healthy Diet Planner Recipe

This healthy diet planner recipe is for a tasty puttanesca sauce. This is a good. Less caloric alternative to creamy, oily sauces and a lot more nutritious.

Tips for variations and add-ins:

  • I would add lots of veggies: mushrooms, onions, squash, eggplant
  • Use a spaghetti alternative like garbanzo or lentil pasta noodle
  • Use other herbs like basil or whatever you like
  • I would double the sauce based on the reviews
  • The reviews indicate the sauce could be watery, so I’d suggest discarding some of the juice in the diced tomatoes
  • Add a protein: grilled shrimp or chicken make good pairings
  • Add red wine or tomato paste for a more intense flavor
  • Leave out any ingredients you don’t like, maybe anchovy paste

Pasta Puttanesca Recipe

Ingredients (makes 4 1-1/2 cup servings)

  • 8 ounces whole-wheat thin spaghetti, vermicelli or angel hair
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1/3 cup chopped flat-leaf parsley
  • 1/4 cup pitted chopped Spanish or Greek olives
  • 2 tablespoons capers
  • 1 teaspoon anchovy paste
  • 1 tablespoon fresh oregano leaves or 1 teaspoon dried
  • 1/8 teaspoon crushed red pepper flakes
  • 1 (14-ounce) can diced tomatoes, preferably “no salt added”
  • 3/4 cup chopped fresh arugula
  • 1/4 cup grated Parmesan

Directions

  1. Bring a large pot of water to a boil, add pasta and cook according to the directions on the package.
  2. While the pasta is cooking, heat the oil in a large skillet over a medium flame. Add the garlic and sauté until fragrant, about 1 minute. Add the parsley, olives, capers, anchovy paste, oregano and crushed red pepper to the skillet, and sauté for 2 minutes more. Add the tomatoes and simmer for about 5 minutes. Stir in the arugula and simmer for 1 minute more, until the greens wilt slightly.
  3. When the pasta is done, drain it and add it to the skillet, tossing it with the sauce to combine. Top with grated cheese.

Nutrition

Calories         321

Fat                  9.5g

Carbs             50g

Fiber               8g

Protein           12g

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