Pasta Shells With Creamy Peanut Sauce
It’s easy to eat more whole grains if you make all your favorite noodle and pasta dishes with whole-wheat varieties. Whole-wheat pasta contains more protein, fiber, vitamins and minerals than white refined. And it’s more filling, too, so a smaller portion will easily satisfy. If you can’t find whole-wheat shells, just use whole-wheat penne, rotini, bow ties or macaroni. Add more ginger and crushed red pepper for a spicier sauce option.
Makes about 4 servings (1 cup per serving)
Ingredients
3 cups (about 6 ounces) whole-wheat pasta shells
1 cup broccoli florets
⅓ cup creamy peanut butter
⅓ cup water
2 teaspoons lower-sodium soy sauce
2 tablespoons honey
2 teaspoons finely chopped cilantro
¼ teaspoon ground ginger
¼ teaspoon crushed red pepper (optional)
⅓ cup shredded carrot
Directions
1. Cook pasta according to package directions.
2. While pasta cooks, steam or microwave broccoli florets to desired tenderness.
3. Combine peanut butter, water, soy sauce, honey, cilantro, ginger and crushed red pepper in a saucepan on stove top. Stir well and cook over low heat until hot throughout.
4. Mix pasta shells and hot peanut sauce together in a bowl until all shells are coated.
5. Lightly stir shredded carrot and the cooked broccoli florets. Serve immediately.
Nutrition information (per serving)
Calories: 165
Protein: 4g (10%)
Carbohydrate: 25g (60%)
Fat: 5.5g (30%)
Saturated Fat: 1g (5%)
Cholesterol: 0mg
Sodium: 100mg
Calcium: 20mg
Iron: 1mg
Vitamin A: 1590 IU
Vitamin C: 8
Fiber: 3g
Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.
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