Pasta of health

Welcome web friends in the kitchen of My-personaltrainerTv, the gastronomic wellness clinic. So, since our goal is to pass on good eating habits, today I thought of preparing a healthy dish, a wholemeal pasta flavored with an irresistible seafood sauce and cherry tomatoes. How do you say? What are the advantages of this pasta?

1. There pasta wholemeal is rich in FIBER, very useful for increasing the feeling of satiety and reducing the absorption of fats and cholesterol
2. There pasta wholemeal has a lower GLYCEMIC INDEX than refined
3. The swordfish it is an excellent source of VITAMINS (B12, B6, B3) and MINERALS such as phosphorus and selenium. It also has FEW FATS, most of which belongs to omega 3 polyunsaturated fats and is rich in proteins with a high biological value
4. THE Cherry tomatoes, staple food of the Mediterranean diet, are a source of ANTIOXIDANTS AND VITAMINS

Video of the Recipe

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Identity Card of the Recipe

• 92 KCal Calories per serving

• Ingrediants

  • half a glass of brandy
  • 1 sprig of parsley
  • 400 g of canned cherry tomatoes
  • 300 g of swordfish
  • q.s. of pepper
  • 300 g of wholemeal pasta
  • 30-50 g of green olives
  • 1 tablespoon (10 ml) of extra virgin olive oil
  • 30 g of capers
  • q.s. of salt

  Materials Needed

  • 1 saucepan with lid for the pasta
  • 1 large skillet
  • 1 cutting board for food
  • 1 sharp knife
  • 1 skimmer

  Preparation

  The preparation of this dish is rather quick because the sauce cooks while the pasta is boiling. Therefore, swordfish does not require long cooking times: in addition to cooking in a few minutes, swordfish retains all its beneficial properties.

  1. Dip the wholemeal pasta in plenty of boiling salted water.
  2. Meanwhile, prepare the sauce. Remove the skin and central bone of the swordfish, then cut it into small pieces.
  3. Pour a tablespoon of extra virgin olive oil into a pan. When hot, pour the pieces of swordfish into the pan, deglaze with the brandy, and brown them on all sides for a couple of minutes, keeping the flame high.
  4. At this point, add the canned tomatoes, then the capers and olives. Proceed to cook for a few minutes, over low heat, stirring occasionally. Salt and pepper to taste.

  The right idea
  The meat of the swordfish is rather dry and dry: in this recipe, the fish is cut into small pieces and cooked together with the tomato. In this way, its flesh is softer and more appetizing.

  5. With a slotted spoon, remove the pasta from the water a couple of minutes before it finishes cooking, then pour it immediately into the sauce, adding the chopped parsley. In this way, the pasta will finish cooking in the same fish sauce, therefore it will be enriched with flavor and taste.
  6. Serve the pasta boiling, after having tossed it in a pan over high heat to dry the excess liquid.

  Alice's comment - PersonalCooker

  Everyone at the table: the pasta is ready. An explosion of vitamins, minerals and fibers for a delicious, complete and naturally well-being dish. Also try the fresh homemade wholemeal pasta: I recommend my recipe of wholemeal farfalle with peppers!

  Nutritional values ​​and Health Comment on the recipe

  The pasta of health is a concentrate of dietary fiber, essential fats and antioxidants. The energy value is particularly low because the ratio between pasta + oil (more caloric ingredients) and the sauce (decidedly low-calorie) turns in favor of this last component. Health pasta has NO contraindications and (from a lipid-energy point of view ) can be included in any diet NOTE: the value of saturated, monounsaturated and polyunsaturated fatty acids is not available but is in any case different from zero.