mediterranean pork penne recipe

 

mediterranean pork penne

if this dish isn't simple enough for your children, see the tip below for serving “two ways”

2 C dry whole-wheat penne pasta (8 oz)

1 Tbsp olive oil

1 tsp garlic, minced (about ½ clove)

8 oz white button mushrooms, rinsed and cut into quarters

½ bag (8 oz bag) sundried tomato halves, cut into thin strips

½ 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)

¼ C fat-free evaporated milk

2 Tbsp fresh parsley, rinsed, dried, and chopped (or 2 tsp dried)

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. 

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.

HEALTHY EATING TWO WAYS

For picky eaters, remove 3 ounces of pork from the pan and serve with ½ cup plain pasta and ½ cup steamed broccoli.

prep time:

10 minutes

cook time:

30 minutes

yield:

4 servings

serving size:

2 C pasta and sauce

each serving provides:

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.