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The TBYIL Complete Supplement & Health Catalog
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The Best Years in Life
Healthy Recipes
Whole-Wheat Pasta with Fennel, Peas and Arugula
Pasta is a great stand-by dinner
for busy nights, and you can
make it a healthy dish by simply
using a whole-wheat version and
topping it with seasonal
veggies. A favorite combination
includes fennel, baby peas
(fresh or frozen) and arugula,
brightened with a touch of
lemon. Sautéeing the veggies
just enough to keep the fennel
crisp-tender, then spooning them
over whole-wheat or farro pasta
makes a perfect summer supper.
Consistent studies suggest that
whole grains may reduce the risk
of heart disease, diabetes and
cancer.
Ingredients
1 fennel bulb, about 1¼ lbs.
8 ounces whole-wheat or farro spaghetti
2 Tbsp. extra virgin olive oil
1/2 large red onion, cut into 1/2inch crescents
1 garlic clove, finely chopped
1 cup fat-free, reduced-sodium chicken broth
1 cup fresh or frozen baby green peas
1½ cups arugula, cut crosswise in 3/4inch strips
2 tsp. fresh lemon juice
Sea salt and ground black pepper
8 tsp. grated pecorino cheese
4 large basil leaves
(For the healthiest recipe, use
fresh organic content whenever
possible)
Directions
1. Cut top off fennel,
eliminating fronds and stalks,
and slice off bottom. Remove
toughest one or two outer
layers. Cut remaining bulb
crosswise into thin slices.
Remove hard, round core from
each slice, then cut slice
crosswise to make long strips.
Set fennel aside.
2. In large pot of boiling
water, cook pasta according to
package directions and drain in
colander.
3. While pasta cooks, heat oil
in medium skillet with cover,
over medium-high heat. Add
onions and cook 2 minutes,
stirring often. Add garlic and
cook until onions are just
translucent, about 2 minutes.
Mix in fennel and cook, stirring
occasionally, for 2 minutes.
Pour in broth, cover, and cook
vegetables for 2 minutes to
start tenderizing them. Uncover,
add green peas, and cook until
fennel is crisp-tender, about 2
minutes. Mix in arugula until
bright green and wilted, about 1
minute. Mix in lemon juice. Off
heat, season vegetables to taste
with salt and generous amounts
of pepper.
4. Divide pasta among 4 wide,
shallow bowls or deep plates.
Spoon one-fourth of topping over
each serving, including liquid
from pan. Sprinkle 2 teaspoons
cheese over each serving. Stack
basil leaves, roll them
lengthwise into a thin cigar,
then cut roll crosswise, using a
sharp knife to make thin strips.
Sprinkle basil over pasta and
serve immediately.
Makes 4 servings.
Per serving: 350 calories, 10 g
total fat (2 g saturated fat),
58 g carbohydrate,
14 g protein, 13 g dietary
fiber, 290 mg sodium.
To see more healthy recipes, click
HERE.