I'll break it down for you: 100g of cooked pasta has about 220 calories. It also has 59g of carbs. 100g of cooked whole wheat pasta has 100 calories and 18g of carbs plus the extra benefit of added fiber. So...basically you're an idiot if you're not eating whole wheat pasta.
Now, if you make a tomato-based sauce instead of a creamy one there really isn't any reason that pasta can't feature as part of a healthy eating plan. Obviously you don't want to be eating it every night but every now and then its hundreds. Last night I was lazy so I got some cooked prawns from Woolies and knocked up a sauce. Admittedly, the prawns were a bit lavish but if you make extra and eat the leftovers for lunch the next day it doesn't work out too expensive at all.
Okay, stuff you'll need to feed 4:
- About 300g of dry, whole wheat tagliatelle
- Two tins of whole tomatoes
- About a handful of cherry tomatoes
- 2 - 3 chillies, sliced diagonally
- 2 cloves of garlic, finely chopped
- 1 onion, finely chopped
- A punnet of cooked prawns
- A punnet of asparagus
- A handful of basil, shredded plus extra for garnishing
- Shavings of pecorino cheese for garnishing
Okay, what to do:
1. Gently fry the onion in about a tablespoon of olive oil for about 3-4 minutes. Add the garlic and the chillies and fry for a further minute.
2. Add all the tomatoes and about 250ml of water. Bring to the boil, reduce heat and gently simmer for 30minutes or more if you have time. You want the sauce to thicken up but not disappear so just adjust the heat until you are happy with your consistency.
3. Meanwhile cook the asparagus in boiling salted water for 3-4 minutes or until cooked but still firm. Remove from the water and place in a bowl of cold water with ice. This will stop them cooking and will allow them to keep their bright green colour. Cook the pasta according to the instructions on the packet.
4. A few minutes before the pasta is ready add the basil, the prawns and the asparagus to the sauce. When the pasta is ready drain it and add the sauce. (When you drain pasta, always leave some - only a tiny bit - of the water in the pot to add to the sauce. This will keep your sauce smooth and will stop the pasta from sticking.)
5. Stir to make sure the pasta is coated with the sauce. To serve, place in deep bowls and garnish with some torn basil and shaved pecorino.
A nice little dish that is easy and looks impressive. If you have time, look specifically for the Woolies organic whole wheat pasta range. It tastes like regular pasta but while you're eating it you have the smug satisfaction that those who aren't as clever as you and don't read this blog will be eating normal pasta. He he. You can see them in gym and laugh under your breath. Fatties...