Forktionary

A Feel Good Meal Recipe

Banish guilt with this vibrant, low-fat, low-calorie pasta dish! Inspired by a world food adventure, this recipe uses fresh garden herbs and vegetables to create a comforting yet healthy meal. Whole wheat pasta provides extra fiber, while a touch of hot pepper adds a delicious kick. Perfect for a quick and satisfying dinner that's both flavorful and good for you!

Prep Time 15 mins
Cook Time 30 mins
Calories 230.9 kcal
Protein 18g
Rating 4.5 (4 Reviews)
A Feel Good Meal 78

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Recipe Author

Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for A Feel Good Meal

  • 1 (16 ounce) package whole wheat pasta
  • 1 tablespoon olive oil (for cooking) + 2 tablespoons olive oil (optional, for dressing)
  • 3-4 garlic cloves, minced
  • 1-2 hot red chili peppers, minced
  • 1/2 red onion, chopped
  • 1 pint cherry tomatoes, halved
  • 1 zucchini, diced
  • 1 cup broccoli florets
  • 1 red bell pepper, chopped
  • 1/4 cup fresh basil, chopped
  • 1 teaspoon dried oregano
  • 1 teaspoon dried parsley
  • 1/2 teaspoon black pepper
  • 1 teaspoon salt
  • 1/4 cup grated Parmesan cheese (optional)
  • 1/2 teaspoon red pepper flakes (optional, as alternative to fresh chili)
  • 1/2 cup pasta cooking water

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How to Make A Feel Good Meal

  1. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
  2. Add 1 cup chopped vegetables (e.g., bell peppers, zucchini, onions) and sauté for 5-7 minutes, until tender-crisp.
  3. Stir in 1/4 cup chopped fresh herbs (e.g., basil, oregano, parsley) and cook for 1 minute more.
  4. Add 8 ounces cooked whole wheat pasta and 1/2 cup of the pasta cooking water. Toss to combine.
  5. Add a pinch of red pepper flakes (or more, to taste).
  6. Season with salt and black pepper to taste.
  7. (Optional) For extra richness, drizzle with an additional 1 teaspoon of olive oil and/or top with 1/4 cup grated Parmesan cheese.

Nutrition Information (Approximate per serving)

Sodium

0 g

Sugar

11g

Fat

2g

Carbs

15g

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Main Courses Lunch Main Dish / Dinner European Italian Mediterranean Healthy Vegetarian Summer Recipes 30 Minutes Or Less

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30 Minutes Or Less Time To Make Course Main Ingredient Preparation Occasion Healthy Main Dish Pasta Vegetables Easy Low Fat Summer Vegetarian Stove Top Dietary Spicy One Dish Meal Low Sodium Low Cholesterol Seasonal Low Saturated Fat Stir Fry Healthy 2 Free Of Something Low In Something Pasta Rice And Grains Penne Tomatoes Taste Mood Savory Equipment Presentation Served Hot Technique