Wednesday, March 6, 2013

Mediterranean Penne with Feta and Sardines

This dish comes together when you don't have meat or poultry in the house but have plenty of vegetables and some canned fish. It was an experiment, but I love Mediterranean foods and it came out absolutely delicious.

The Mediterranean Diet/Lifestyle
The countries in the Mediterranean have a low amount of heart disease compared to many places around the world. The diet focuses on heathy oils (olive oil, olives, nuts, fish), beans, limited amounts of meat and sugars, and plenty of fruits and vegetables. Of course there is some pasta included, but portions are key! Physical exercise is also encouraged and part of everyday life.

This lifestyle is beneficial for preventing/managing Diabetes and Heart Disease. The bottom line: it is a healthy and well balanced diet for all.

Mediterranean Penne with Feta and Sardines
Serves 4

1/2 pound of whole wheat penne, dry
2 Tbsp olive oil
1 Tbsp chopped garlic
1/2 cup onion, diced
1 red pepper, diced
1 yellow pepper, diced
2 tomatoes, diced
1/4 chopped kalamata olives
2 cups baby spinach
1 can of canned sardines, without oil
1/3 cup feta cheese
1 Tbsp lemon juice
Pepper, to taste

1. Cook pasta as directed.
2. Heat olive oil in a large frying pan, add garlic and cook for 1-2 minutes. Add onions and pepper and cook for 3 minutes.
3. Add olives, tomatoes, and sardines to vegetables. Cover and cook for 5 minutes or until heated throughout.
4. Combine pasta, feta cheese, and lemon juice to pan and toss. Add pepper as desired.
5. Serve pasta and top with vegetable mixture.

Nutrition Facts: 1-1/2 cups of mixed dish
400 calories, 20 g protein, 52 g carbohydrates, 16 g fat (3 g saturated), 10 g fiber, 455 mg sodium.

Start with a garden salad to manage hunger and keep portions in check! Consuming fewer calories from the entree, which helps promote a healthy weight!

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