Although pasta is a bit on the calorie-dense side, it is possible to create pasta recipes that are healthy and tasty, as long as you are careful about what you add to your dish. This recipe is really easy to make (prep time about 15 minutes, cook time another 15 minutes), and it’s a fully balanced meal all in one dish, which makes it even better!
I also like this recipe because it includes some ingredients and flavors that you might not experience very often. Lots of variety in the course of your healthy eating mission will help ensure you don’t get tempted by some less healthy alternatives too often!
This recipe, like many that I post, has lots of room for you to adjust it according to your taste. Take out the red pepper if your family doesn’t do spicy, add other vegetables, or whatever else you think will work for you. As always, I have included a link at the end of this post, so you can download the recipe and try it soon!
Greek Chicken Artichoke Pasta
1 pound uncooked whole grain pasta (rotini or penne work well for this recipe)
1 T. olive oil
2 cloves garlic, finely chopped
1.5 pounds boneless, skinless chicken breast, cut into 1-inch pieces
1 can artichoke hearts, drained and quartered (reserve half the brine)
1 large tomato, diced
1/2 cup kalamata olives (or black olives if you prefer)
1/2 cup crumbled feta cheese
1/4 cup chopped fresh parsley
1/2 tsp. red chili pepper
2 T. lemon juice
2 tsp. dried oregano
1. Bring a large pot of water to boil and cook pasta until al dente, about 10-12 minutes. Drain.
2. Heat olive oil in a large pan over medium heat. Add garlic and saute until browned. Add chicken and cook, stirring occasionally, until chicken is cooked through, about 6-8 minutes.
3. Reduce heat a bit and add remaining ingredients, including the reserved brine and the cooked pasta. Stir and cook a minute or two until all ingredients are heated. Remove from heat and garnish with a little extra chopped parsley.
Nutrition Info Per Serving: 480 calories, 11 gm fat, 110 mg cholesterol
See? That was easy! 🙂 If you tend to repeat the same recipes and menus over time in your effort to stay on a healthy diet (as I often do!), this recipe will probably change up your flavors a bit, so it’s a great dish to add to your cooking repertoire. Enjoy!
Download the recipe here: One Move Forward’s Healthy In A Hurry Greek Chicken Artichoke Pasta
This week’s Healthy In A Hurry recipe is one I have been making since I was in law school…in other words a looong time! I love this recipe because it is a hearty one-dish meal, is very easy to make, and has the perfect mix of tons of great flavors.
Prep time for this one is about 25 minutes, and then the baking time is 45 minutes, so total in takes over an hour, but once you’ve got it in the oven, you can move on to other things. So, with a prep time of less than a half an hour, I figured it still qualifies as an “in a hurry” dish!
This lasagna is healthy with lots of veggies and some low fat cheeses. And, you don’t even need to cook the noodles before you assemble the dish, since they cook right in the sauce.
1 T. olive oil
2 cups sliced mushrooms
2 cups (2 small or 1 large) sliced zucchini
1 jar (26 oz.) prepared spaghetti sauce (I like Trader Joe’s organic tomato sauces)
1 can (14.5 oz.) Italian-style diced tomatoes with liquid
1/2 tsp. oregano
1/4 tsp. ground red pepper
1 container (15 oz.) low-fat ricotta cheese
1/4 cup freshly grated Parmesan cheese
1 large egg, lightly beaten
1 T. chopped fresh parsley
1/2 tsp. salt
8 to 10 uncooked whole grain lasagna noodles
2 cups shredded part-skim mozzarella cheese, divided
1. Heat oven to 375 degrees.
2. Heat oil in large skillet over medium-high heat. Add mushrooms and zucchini. Cook 5-7 minutes until tender.
3. Stir in the spaghetti sauce, diced tomatoes with liquid, oregano, and pepper. Set aside.
4. Lightly coat a 9 X 13 glass baking dish with cooking spray.
5. Combine ricotta, Parmesan, egg, parsley, and salt in medium bowl.
6. Spread 2 cups sauce over bottom of prepared dish. Arrange 4-5 lasagna noodles lengthwise and slightly overlapping over the sauce.
7. Spread all of the cheese mixture over the noodles, and then sprinkle evenly with 1 1/2 cups mozzarella.
8. Pour 1 1/2 cups sauce on top of the mozzarella. Layer remaining noodles over sauce, and then top noodles with remaining mozzarella.
9. Cover with foil and bake 20 minutes.
10. Uncover and bake 20-25 minutes more until bubbly. Let stand 10 minutes before serving.
Makes 8 servings.
Per serving: 380 calories, 15 gm total fat, 42 gm carbohydrates, 19 gm protein.
I know this recipe looks long, but believe me – it comes together pretty quickly, and it’s very easy. It’s a great healthier alternative to traditional lasagna. I hope you’ll give it a try!
Download the recipe here: One Move Forward’s Healthy In A Hurry Veggie Lasagna
Do you find yourself constantly going back to the same grilled chicken breast with (fill in the blank) when you’re trying to get a healthy meal on the table? I know I do, and there are only so many different ways you can prepare chicken breasts, and after a while, they all taste the same!
I rarely make fish, even though it is a healthy choice, mostly because it’s not on my radar the way the old stand-bys are. So for this week’s Healthy In A Hurry recipe, I have a very simple and easy fish recipe that will take you literally less than 10 minutes to prepare.
1 medium onion, thinly sliced
1 lb. flounder fillets
1 large (28 oz.) can tomatoes in thick puree
1 small can sliced black olives
1 (4 oz.) container crumbled garlic and herb feta cheese
Place onion in the bottom of a 9″ x 13″ glass baking dish. Place fish on top of onion. Top fish with tomato puree. Add blacked olives and then feta on top of tomatoes.
Bake at 425 degrees for 25 minutes.
That’s it! It really is that simple! I’m guessing this would work with other kinds of fish if that’s what you prefer, although I’ve only tried it with flounder. Also, because I don’t care for the texture of onions, I use dried onion flakes instead. I know a lot of people who don’t care for onions, but I think you’d lose a lot of flavor if you skipped them completely.
Because this dish has a lot of sauce, it goes well with brown rice or quinoa. If you’re not familiar with quinoa, it is a seed that is considered to be a whole grain and is also high in protein and has a nutty flavor. You can find it at your grocery store, and it is as easy to prepare as rice.
Ourbestbites.com has simple instructions you can use if you’d like to try quinoa. It’s a very healthy alternative to white rice, and you can use it in place of rice in almost any recipe or menu. Give it a try! Then add a small side salad, and you’re set.
I hope you’ll try the Flounder Mediterranean! I promise it’s very easy to make, and it adds a whole different flavor to your healthy meals repertoire!
Download the recipe here: One Move Forward’s Healthy In A Hurry Flounder Mediterranean
This Healthy In A Hurry recipe is another completely balanced meal when you serve it with whole wheat tortillas. It’s very quick and easy to make, and it has a little zing too! Prep time is literally about five minutes, and total cook time is about 10 minutes.
Most huevos rancheros recipes require you to cook in oil and use a lot of cheese. This recipe has neither, but it still has plenty of flavor.
As always, I’ve added a link at the end, so you can download the recipe and try it tonight!
Skillet-Poached Huevos Rancheros
1 16 oz. jar salsa (mild, medium or hot – depending on your preference)
1 15.5 ounce can black beans, rinsed to remove excess sodium
4 large eggs
Kosher salt and black pepepr
2 scallions, sliced
1/4 cup chopped fresh cilantro
4 small whole wheat tortillas, warmed
1/2 cup fat free sour cream
1. In a large skillet, combine the salsa and beans and bring to a simmer.
2. Make 4 small wells in the bean mixture. One at a time, crack each egg into a small bowl and slide it gently into a well. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper.
3. Cook, covered, over medium heat, 3 to 5 minutes for slightly runny yolks.
4. Sprinkle with scallions and cilantro. Divide among 4 plates and serve with the tortillas and sour cream.
As always, I encourage you to change the recipe to suit your family’s tastes. If you don’t care for black beans, try red kidney or even refried beans. And although you will get plenty of vitamins from the salsa, scallions, and cilantro, you can also add other vegetables to make a heartier meal. Red peppers or even carrots add a nice flavor to this dish.
I hope you’ll try this healthy version of traditional huevos rancheros. Let me know what you think! 🙂
Download the recipe here: One Move Forward’s Healthy In A Hurry Skillet-Poached Huevos Rancheros