| Total Sodium per Serving: 287mg |
Total Calories per Serving: 83 |
Servings: 6 (1 cup servings) |
A little description of the recipe:
If you’re looking for a quick and easy midweek healthy meal, this is it! You can substitute canned roasted red peppers for the fresh pepper if you like but beware of the sodium count in the canned stuff.
I like to roast my peppers right on the stove by simply placing it directly on top of the flame, turning periodically to get nice black charring on all sides of the pepper.
Once the pepper has nice charr to it, I place it in a plastic bag to let the heat continue to cook the inside. You can use a Ziploc bag or a plastic grocery bag, just wrap the bag around the pepper so the heat stays in.
If you like you can add a nice piece of grilled chicken for extra protein, but this meal is excellent as a stand-alone dish. The feta cheese adds just the right amount of saltiness without going overboard. This meal comes in at 287 mg sodium and 83 calories per 1 cup serving.
Enjoy!
Calories 82.7
Total Fat 5.4 g
Saturated Fat 3.7 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.2 g
Cholesterol 22.3 mg
Sodium 287.3 mg
Potassium 85.3 mg
Total Carbohydrate 4.6 g
Dietary Fiber 0.7 g
Sugars 1.8 g
Protein 4.0 g
Ingredients:
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 to 3 garlic cloves, peeled and chopped
- 1 large red bell pepper
- 1 cup unsalted chicken stock or homemade if you have it.
- 1 cup crumbled feta cheese or a 6-ounce block
- 1 pound whole-wheat fettuccine
- Freshly ground black pepper
- 2 tablespoons chopped fresh parsley leaves
Directions:
1. Heat the oil in a heavy skillet over medium-high heat.
2. Saute onion and garlic until soft, about 5-10 minutes.
3. Roast the bell pepper over an open flame until it is blackened all over. Place the charred pepper in a Ziploc bag and seal. Let it sit for about 5 minutes.
4. Remove the pepper and wash off the charred skin.
5. Chope the top of the pepper off and remove the seeds.
6. Add roasted peppers and onions, garlic, chicken broth, and all but 2 tablespoons of the feta to the food processor.
7. Process until combined and smooth, about 30 seconds.
8. Cook pasta according to package directions. Drain.
9. Toss pasta with sauce. The sauce should cling to the pasta.
10. Season with black pepper, to taste.
11. Divide among pasta bowls.
12. Sprinkle with parsley and remaining feta cheese and parsley.
