October is National Pasta Month and it’s a food you can feel good about. Hy-Vee Dietitian, Jen Haugen, will share how pasta can be a part of a healthy diet plus share a recipe for weeknight dinners.
5 Things You Didn’t Know:
Pasta alone won’t make you overweight.
A healthy portion of pasta is the size of a baseball.
Pasta cooked al dente keeps you fuller longer.
Pasta is a simple way to increase your whole grains.
Pasta is the cornerstone of one of the world’s healthiest diets.
Celebrate Pasta Month with Rotolo Rolled Lasagna:
Under 500 calories, this pasta dish is a variation on traditional lasagna.
Rotolo Rolled Lasagna
Serves 4. Adapted from: www.pastafits.org
All you need:
1 tablespoon olive oil
1 cup finely chopped onion
4 cloves garlic, pressed, or 4 teaspoons minced
1 tablespoon tomato paste
1 (28-ounce) can diced tomatoes
1 sprig fresh basil
8 ounces (1 large bunch) raw spinach
2 tablespoons water
1 (15 ounce) tub part-skim ricotta
¼ cup chopped fresh basil
Salt and pepper, to taste
8 sheets whole grain lasagna noodles, cooked
½ cup grated Parmesan cheese
All you do:
Preheat oven to 350 degrees. To make the sauce, add oil to large saucepan over medium heat. Add onions and cook 2 minutes. Add garlic and tomato paste; cook and stir for 1 minute. Add tomatoes and sprig of basil. Simmer for 20 minutes. Remove basil sprig.
While sauce is simmering, wilt spinach in sauté pan over medium-high heat with 2 tablespoons water. This will only take a few seconds. When spinach is cool enough to handle, squeeze out excess water and finely chop.
In a separate bowl, stir together ricotta, egg and ¼ cup chopped basil. Season with a dash of salt and pepper.
To assemble the rotolo, place one lasagna noodle on work surface. Spread 1/3 cup spinach mixture along the noodle. Roll up and repeat with remaining noodles.
Ladle ½ cup of tomato sauce along bottom of oven-proof dish. Place noodles in saucepan, seam-side-down, and cover with remaining tomato sauce. Sprinkle with cheese. Place in oven and bake 30 minutes.
Nutrition information per serving: 497 calories, 13 grams fat (5 grams saturated), 413 mg sodium, 61 mg carbohydrate, 5 grams fiber, 30 grams protein.
Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Jen is a member of the Academy of Nutrition and Dietetics, the leading nutrition professional organization in the country.