Balanced Plate: Baked Pasta & Steamed Greens Recipe

To elaborate on the MyPlate graphic mentioned in last week’s blog, the recipe below is an example of how to make that recommendation come to life as an easy, home-cooked dinner entrée! This meal demonstrates that a meal may have each food group, but just not in separate “corners” of a round plate! Rather, they’re deliciously mixed together to combine flavors, nutrients and textures.

Baked Penne & Steamed Greens
Makes 8 servings

1 (16 oz) package/box {whole-wheat} penne pasta
1 can diced, no-salt added tomatoes
2 links Field Roast Sausage (vegan-friendly. Substitute any lean meat sausage, if preferred)
1 yellow onion, chopped
3 cloves garlic, minced
1 tbsp olive oil
Mixed Italian cheeses (e.g. shredded mozzarella, fresh parmesan, etc.)

Heat the oven to 375*.

Bake pasta as directed. Meanwhile, in a deep sauté pan heat oil over low-medium. Add garlic, sauté for 1 min. Add onions & cook until opaque; add sausage & tomatoes. Stir to mix; bring to boil and reduce heat to simmer for 4-5 minutes.

Drain pasta; combine everything and stir to mix. Lightly oil or spray a casserole dish. Pour in pasta and distribute evenly. Top with shredded cheese(s), and cover with foil. Bake for 25 minutes. Remove foil and bake an additional 5-10 minutes (until cheese is melted and begins to lightly brown).

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Mixed cooking greens – spinach, collard greens & kale**
Water

Steam mixed greens and top with salt/pepper to taste. Add it on the side of your pasta for a colorful vegetable addition to the dish!

**Can find pre-mixed bags, or buy the greens separately (fresh) and mix together.

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Compare this plate to MyPlate, and fill in the blanks:

Lean Protein: faux sausage
Grains: whole-wheat penne noodles
Vegetables: onion & steamed greens
Dairy: cheese(s)
Fruit: tomatoes
Healthy Fat: olive oil

Each box is checked, bringing a balanced meal to your table!

Nutrition Facts*
Calories: 280 Total Fat: 7.2g Saturated Fat: 2.5g Protein: 13g
Carbohydrate: 46g Fiber: 7g

*Numbers will vary based on types of sausage (faux or meat) and cheeses used.