Prep Time: 30 minutes
Yield: 4 servings
Nutrition Information:
Sesame-Free
Nut-Free
Healthy Pregnancy
Soy-Free
High-Fiber
Vegetarian
High-Protein
Egg-Free
Cooking Tips from EatingWell's Test Kitchen:
Whole-wheat pasta is rich in fiber, antioxidants, and plant-based protein. It can help reduce the risk of heart disease, cancer, and diabetes.
While feta cheese is high in sodium, it adds flavor, protein, and calcium to dishes. Use it sparingly to manage your salt intake.
Cherry tomatoes are round like cherries, while grape tomatoes are shaped like grapes. Both types can be used interchangeably in recipes, providing similar nutritional benefits.
Fresh basil can be used in sandwiches, soups, pasta, or drinks. Make basil pesto with extra basil and freeze it for later use.
Meal Pairing Recommendations:
Pair Creamy Feta & Tomato Pasta with a simple green salad, like Herb & Arugula Salad with Balsamic Vinaigrette or a Greek salad, along with breadsticks or a crusty baguette.
By Carrie Myers, M.S. and Linda Frahm
Ingredients:
8 ounces whole-wheat spaghetti
10-ounce package baby spinach
3 tablespoons extra-virgin olive oil
4 cups cherry tomatoes
1/2 teaspoon salt
1/2 teaspoon ground pepper
1/4 cup chopped fresh basil, plus extra for garnish
1 1/2 cups crumbled feta cheese
Instructions:
1. Boil spaghetti in a large pot. Add spinach in the last 2 minutes of cooking. Reserve 1 cup of cooking water.
2. Heat oil in a skillet, add tomatoes, salt, and pepper. Cook until tomatoes soften. Remove 1/2 cup of tomatoes.
3. Stir basil into the pan, cook until tomatoes break down. Blend tomato mixture with 1 cup feta and 1/2 cup cooking water until smooth.
4. Return sauce to skillet, add drained pasta and spinach, reserved tomatoes, and remaining feta. Toss to coat.
5. Garnish with basil leaves.
Per Serving:
Calories 446
Fat 21g
Saturated Fat 8g
Cholesterol 38mg
Carbohydrates 52g
Total Sugars 7g
Added Sugars 0g
Protein 17g
Fiber 9g
Sodium 746mg
Potassium 637mg