Dining with the Doc: Mediterranean Pasta

This is a light pasta dish that’s perfect for the warm weather.  It’s packed with healthy ingredients that will leave you satisfied without feeling stuffed.  And the best part is that you can make it with many items that you keep in the pantry or freezer, which makes it a great option for a quick, weeknight meal.  My Mediterranean Pasta uses multigrain pasta, which has many nutritional benefits compared to white pasta.  I used Barilla Plus, which is enriched with a legume flour blend of lentils, chickpeas, oats, spelt, barley, egg whites, ground flaxseed and wheat fiber.  It has more protein and fiber than traditional pasta.  Because of the addition of flaxseed, it also has omega-3 fatty acids, which are not found at all in traditional pasta.  The texture and color are very similar to white pasta, which makes it a good option for picky eaters.

I toss the pasta with lean chicken breast as well as artichoke hearts, capers and sundried tomatoes, all staples of a healthy Mediterranean diet.  Artichoke hearts are packed with antioxidants, vitamins (especially Vitamin C, Vitamin K and folate), minerals and fiber.  Fresh artichokes are in season in the spring but typically take a good amount of time to prep.  Fortunately, you can save yourself lots of time by buying artichoke hearts frozen or canned.  Sundried tomatoes add a hint of sweetness to the dish and capers add a nice salty bite.  You can also use olives if you prefer.  When you buy sundried tomatoes, try to find the dried ones and soak them in warm water, stock or wine before adding them to your dishes.  They have significantly less fat than the jarred ones that are soaked in olive oil.

The sauce is made with garlic, chili flakes, chicken stock, lemon juice and a small amount of flour for thickening.  Stir in a bunch of fresh basil and some Parmesan cheese right at the end for a nice finishing touch.  The whole family will love this dish.  Enjoy!

Mediterranean Pasta

Makes 4 servings

1/3 cup sundried tomatoes

1 cup reduced sodium chicken stock

1 tablespoon lemon juice

2 teaspoons lemon zest

2 teaspoons flour

8 ounces multigrain thin spaghetti (I used Barilla Plus)

1 lb. boneless, skinless chicken breast (about 2 large breasts), cut into bite size pieces

Salt and pepper

3 teaspoons olive oil, divided use

 3 cloves garlic, minced

¼- ½ teaspoon red chili flakes (depending on how spicy you like it)

1 package (9 ounces) frozen artichoke hearts, thawed (can use canned)

2 tablespoons capers

½ cup chopped, fresh basil

2 tablespoons grated parmesan cheese

Place the sundried tomatoes in a small bowl and soak them in warm water to soften them.  If using tomatoes packed in oil, you can skip this step. 

To make the sauce, stir the chicken stock, lemon juice, zest and flour together in a bowl.  Set aside. 

Bring a large pot of salted water to a boil and add the spaghetti.  Cook according to package directions, until al dente.  Drain and reserve about ½ cup of the pasta water. 

Season the chicken with salt and pepper.  Heat 2 teaspoons oil in a large sauté pan or skillet over medium high heat.  Add the chicken and cook without moving it until it is browned on one side, about 3 minutes.  Turn the chicken over and cook on the other side until browned.  Remove the chicken and set aside in a bowl. 

Turn the heat down to medium and add the remaining teaspoon oil.  Add the garlic and chili flakes and cook until fragrant, about 30 seconds.  Stir the sauce mixture and pour it into the pan.  Stir to pick up any browned bits from the bottom of the pan.  Drain the sundried tomatoes and slice them.  Add them to the pan along with the artichokes, capers and chicken.  Simmer for a few minutes to allow the ingredients to heat up and the flavors to meld.  Add the pasta along with the basil and cheese.  Toss to combine all ingredients well.  Add some of the reserved pasta water as needed until the sauce reaches the desired consistency.  Garnish with fresh basil and serve.  

One serving: Calories 432; Fat 8.3g (Sat 1.7g); Protein 38.8g; Carb 48.8g; Fiber 7.5g 

Dining with the Doc: Lemon Ricotta Blueberry Pancakes

This year instead of taking your mom out for Mother’s Day, why not make brunch for her at home to show her how special she is?  Try serving a variety of her favorite sweet and savory dishes along with a special drink like a bellini or a mimosa.  Decorate the table with pretty linens and fresh flowers, and you’re all set!  

If you’re looking for a special recipe this year, try my Lemon Ricotta Blueberry Pancakes.  These pancakes are light and fluffy with a bright, lemony flavor.  They’re studded with vibrant blueberries, which are packed with disease-fighting antioxidants.  To incorporate some whole grains into the recipe, the pancake batter has a mixture of white whole wheat flour and all purpose flour.  White whole wheat flour is a type of whole wheat flour that has all of the health benefits of traditional whole wheat but with a lighter texture.  It’s perfect in baked goods and delicate dishes like these pancakes.  I also add ricotta cheese to the batter, which gives the pancakes a rich flavor and tender texture as well as a boost of protein to help keep you feeling full longer.  The secret to keeping the pancakes light and fluffy is to fold whipped egg whites into the batter at the end.

Happy Mother’s Day to all of you wonderful moms out there- I'm excited to be joining the ranks soon!

Lemon Ricotta Blueberry Pancakes

Makes 12 pancakes or 6 servings

¾ cup white whole wheat flour

¾ cup all purpose flour

1 teaspoon baking soda

½ teaspoon kosher salt

2 eggs, yolks and whites separated

1 ¼ cups light buttermilk

2 tablespoons sugar

2 tablespoons lemon juice

1 tablespoon lemon zest

½ cup part skim ricotta cheese

6 ounces blueberries

Whisk both types of flour, baking soda and salt together in a small bowl.

Whisk the egg yolks, buttermilk, sugar, lemon juice, zest and ricotta cheese together in a large bowl. 

Place the egg whites in the bowl of a stand mixer and beat them until soft peaks form.  Alternatively, you can use a hand held mixer and a clean bowl to beat the egg whites.  

Stir the dry ingredients into the bowl with the wet ingredients until just combined (do not over mix). Gently fold the egg whites into the batter until they are incorporated.  The batter will be thick.

Heat a large nonstick pan or griddle over medium heat and coat with cooking spray.  Using a ¼ cup measure, spoon the batter into the pan in batches.  Scatter some blueberries on each pancake. 

Cook until the pancakes start to bubble around the edges and get lightly browned, 2-3 minutes.  Flip the pancakes over and cook until golden brown on the other side, 2-3 minutes more.  Remove from heat and serve immediately.  Alternatively, you may place the pancakes on a baking sheet in the oven at 200 degrees to keep them warm until all of them are cooked.  Serve pancakes alone or with maple syrup, if desired.  Garnish with remaining blueberries and lemon zest. 

2 pancakes: Calories 212; Fat 3.8g (Sat 1.7g); Protein 9.2g; Carb 35.4g; Fiber 2.8g   

Dining with the Doc: Tropical Sunshine Smoothies

Now that winter is over and the weather is starting to warm up, you may be looking for a refreshing drink recipe to cool you down and quench your thirst. My Tropical Sunshine Smoothie is a quick, easy and nutritious drink that you can whip up in minutes.  The vibrant yellow color and bright, citrus flavors will make you feel like you’re vacationing on a tropical island.  It’s packed with several vitamins and minerals, especially Vitamin C, an important antioxidant.  This smoothie is also a very good source of fiber, which is found in the fruit as well as the flaxseed.  Flaxseed is also packed with omega-3 fatty acids and phytochemicals, all of which have several beneficial effects on our health.  To read more about the health benefits of flaxseed, CLICK HERE.  Greek yogurt adds a boost of protein and helps thicken the smoothie to give it a nice, creamy consistency.  To read more about Greek yogurt, CLICK HERE.  This smoothie will fill you up and get you going in the morning and give you long lasting energy throughout the day.  So go ahead and try this recipe- who says you can’t start your next vacation early? 

Tropical Sunshine Smoothie

Makes 2 smoothies

6 ounces diced pineapple (about 1 cup)

1 medium orange, peeled

½ banana, peeled

¼ cup nonfat Greek yogurt

Ice- 1 cup

2 tablespoons ground flax seed (optional)

Place all ingredients in a blender and blend until smooth.  Garnish glass with a slice of orange or piece of pineapple.

One serving: Calories 151; Fat 2.9g (Sat 0.3g); Protein 5.6g; Carb 28.7g; Fiber 4.2g