Build a balanced pasta meal in 5 steps: pasta + veggies + lean protein + oil + cheese!
Not all grain-based foods are created equal. Pasta is a great “staple” refined grain because it naturally contains essential minerals, is enriched with iron & B vitamins, contains a good source of fiber (3 grams per serving) and doesn’t have added sugar, fat or sodium. The U.S. Dietary Guidelines for Americans recommend you eat half your grains as whole grains and the other half as enriched refined grains like pasta. Pasta serves as the perfect canvas for nutrient-rich vegetables, lean proteins and healthy oils – foods that help promote overall wellbeing.
Enriched pasta is a nutritious complex carbohydrate containing an excellent source of folate (50% Daily Value (DV)) and a good source of iron (10% DV) and fiber (11% DV). Pasta is a unique refined grain because its protein structure is digested more slowly, providing steady energy to the body instead of a spike in blood sugar.
Pasta is a simple food, made with just two ingredients: enriched durum wheat semolina + water. A 2 oz serving of pasta makes about 1 cup of cooked pasta, which is about the size of one baseball.
Try these nutritious and balanced pasta meals 4 ways, which have been inspired by Barilla’s pasta recipe builders!
Balanced Pasta Meal 4 Ways
Ingredients
Pesto Caprese Pasta
- 1 box penne pasta
- 1 cup cherry tomatoes
- fresh basil
- 1 lb. chicken
- 1/4 cup pesto
- 1/4 cup fresh mozarella
Taco Pasta
- 1 box elbow pasta
- 1 medium bell pepper
- 1/4 cup fresh cilantro
- 1 cup black beans, cooked
- 1 lb. ground lean turkey
- 1 avocado, diced
- 1/4 cup shredded cheddar
Mediterranean Pasta
- 1 box rotini pasta
- 1 red onion
- 1 cup cucumber, chopped
- 1 cup chickpeas, cooked
- 1/2 cup olives
- 1/4 cup feta
Lemony Shrimp Pasta
- 1 box fettuccine
- 2 cups spinach
- 1 lemon, juiced
- 1 lb. shrimp
- 1/4 cup extra virgin olive oil
- 1/4 cup parmigiano
