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Healthy Eating Recipes: Mediterranean Pork Penne

04/09/2011 23:40:00 admin
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If this dish isn't simple enough for your children, see the tip below for serving “two ways”

Recipe Source: Deliciously Healthy Family Meals

Prep time Cook time Yields Serving Size
10 minutes 30 minutes 4 servings 2 C pasta and sauce

Ingredients

2 C  dry whole-wheat penne pasta (8 oz)
1 Tbsp  olive oil
1 tsp  garlic, minced (about 1/2 clove)
8 oz  white button mushrooms, rinsed and cut into quarters
1/2 bag  (8 oz bag) sundried tomato halves, cut into thin strips
1/2 jar  (8 oz jar) artichoke hearts in water, drained, cut into quarters
2 C  low-sodium beef broth
2 Tbsp  cornstarch
12 oz  stir-fry pork strips, sliced into 12 strips (or, slice 3 4-oz boneless pork chops into thin strips)
1/4 C  fat-free evaporated milk
2 Tbsp  fresh parsley, rinsed, dried, and chopped (or 2 tsp dried)

Nutrition Facts 

Calories 486
Total fat 11 g
Saturated fat 3 g
Cholesterol 50 mg
Sodium 250 mg
Total fiber 8 g
Protein 33 g
Carbohydrates 56 g
Potassium 790 mg
Vitamin A 15%
Vitamin C 15%
Calcium 10%
Iron 25%

Percent Daily Values are based on a 2,000 calorie diet.

Directions

1, In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
2, Add pasta, and cook according to package directions.  Drain.  (Set plain pasta aside for picky eaters—see Healthy Eating Two Ways suggestion below.)
3, Meanwhile, heat olive oil and garlic in a large sauté pan over medium heat.  Cook until soft, but not browned (about 30 seconds).
4, Add mushrooms, and cook over medium heat until the mushrooms are soft and lightly browned.
5, Add sundried tomatoes and artichoke hearts.  Toss gently to heat.
6, In a separate bowl, combine beef broth and cornstarch.  Mix well.
7, Add broth mixture to the pan, and bring to a boil.
8, Add pork strips, evaporated milk, and parsley, and bring to a boil.  Simmer gently for 3–5 minutes (to a minimum internal temperature of 160 °F).
9, Add pasta, and toss well to mix. 
10, Serve 2 cups of pasta and sauce per portion.

For picky eaters, remove 3 ounces of pork from the pan and serve with 1/2 cup plain pasta and 1/2 cup steamed broccoli.

Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.

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