Fusilli with Broccoli & Peanuts | #PastaFits

Fusilli with Broccoli & Peanuts is just one example of the myriad of ways pasta fits into a busy lifestyle by providing a means to quick, wholesome and affordable  meals that are pleasing to the palate.Fusilli with Broccoli & Peanuts, #pastafits
Disclosure: I was asked to participate in the  Pasta Fits campaign as a member of Healthy Aperture Blogger Network.  I was compensated for my time. 

Aah, summer. It’s hard to say goodbye to the beach, pool parties and lazy days.. The school year is a slew of schedules and the best way to navigate the hectic  mornings, homework assignments, activities and rounds of sports is organization. Preparing for back to school  should include a plan for meals and snacks. Easing  back into a routine of healthy eating after  the summer doesn’t have to be difficult. Keep it simple by focusing on  foods that:

• provide sustained energy

• are quick and wholesome

• are  affordable

• please every palate on every occasion

Pasta  fits the above criteria making it a smart choice for meals during the school year! One serving of pasta of provides 7 grams of protein and about 200 calories of sustainable engery.  The start of a new school year is no time to be sluggish, tired and unable to concentrate. Complex carbohydrates, like a pasta, provide the optimum type of fuel to power your muscles and brain. A slower release of energy keeps both you and your kids going throughtout the day .

Pasta  can be the start of  wholesome meals  that can be assembled  in minutes. It pairs well with   protein rich foods ( like lean meat, seafood, nuts and legumes),  nutrient dense vegetables and heart healthy fats.

Pasta is one of the most affordable meals. Keeping pasta on hand  elimates the need for pricey takeout.

Pasta is versatile; it can be eaten at any time of the day, and there infinite ways to add your own special culinary twitst. Today I combined it with broccoli, peanuts and a lemon honey dressing for a  terrific side or vegetarian meal ..Fusilli with Broccoli & Peanuts

and the leftovers are perfect to tote school or work.

 

Fusilli with Broccoli & Peanuts

This school year, make the grade with  pasta  for  quick, affordable,  nutritious and satifying meals!

Fusilli with Broccoli & Peanuts

serves 6

Serves 6     adjust servings


Ingredients

  • 7 oz. dry fusilli
  • 2 tablespoons canola oil
  • 2 cups broccoli flowerets
  • 1/4 cup lemon juice
  • 1/4 cup honey
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ginger, ground
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper
  • 1/2 teaspoon salt
  • 1 cup roasted peanuts

Instructions

  1. 1. Cook  pasta according to package directions. Drain and rinse with cold water. Toss with canola oil.
  2. 2. Blanch broccoli for one minute in boiling salted water. Refresh under cold running water and drain well.
  3. 3. Blend lemon juice, honey and seasonings (onion powder through salt). Combine pasta with the broccoli , lemon-honey mixture and seasonings. Cool, cover and refrigerate. Stir in peanuts just before serving. Serve cold or reheat in microwave.

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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 360kcal Calories from fat 156
% Daily Value
Total Fat 17g 26%
Saturated Fat 2g 10%
Transfat 0g
Sodium 211mg 9%
Carbohydrate 44g 15%
Dietary Fiber 4g 16%
Sugars 14g
Protein 12g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

Power Couple: Protein and Exercise + Recovery Recipe

I love the ease of packing Greek yogurt, and the protein it packs important for boosting lean muscle mass gains, enhancing exercise recovery and helping with weight loss.  Here’s how I like it  enjoy it after resistance training .Grapefruit, pomegranate Greek Yogurt

I like to get it on board  30 minutes after a workout to take advantage of the relationship between protein and training; exercise sensitizes muscle to amino acid uptake. Studies have shown that protein type, amount and timing are the factors that influence muscle protein synthesis. This is the snack that delivers  21 grams of  protein, high in the amino acid leucine ( responsible for triggering  muscle protein synthesis).  ‘Cause I like to keep the sugar content low,  I use the secret ingredient I introduced you to in my last post…

macerated grapefruitIf the macerated fruit isn’t  sweet enough with the yogurt, add a little Monk Fruit in the Raw (zero calorie natural sweetener) to the yogurt and then layer with fruit. My recipe with exact measurements is below.

Layering Greek yogurt with pomegrante arils and macerated grapefruit makes a refreshing post recovery snack with the type and amount of protein necessary to maximize training gains. Hope you enjoy!grapefruit, pomegranate Greek Yogurt

Grapefruit Pomegranate Greek Yogurt (serves 1)

Ingredients

  • 6 ounces plain non fat Greek yogurt
  • 2 teaspoons Monk Fruit in the Raw, Bakers Bag (optional)
  • pinch of Himalayan salt
  • 1/4 cup pomegrante arils
  • handfull of pistachios, shelled

for the macerated grapefruit

  • 1/2 grapefruit, sectioned
  • 1 teaspoon honey

Instructions

  1. Place grapefruit and honey in a Mason jar and allow to sit for 15 minutes or cover and refrigerate for up to one day.
  2. 1. In a small bowl, stir Monk Fruit into Greek yogurt. Add pinch of salt.
  3. 2. In a parfait glass or portable yogurt cup, layer pomegranate arils with yogurt and macerated grapefruit. Finish with fruit.
  4. 3. Add pistachios just before eating.

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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 161kcal Calories from fat 1
% Daily Value
Total Fat 0g 0%
Saturated Fat 0g 0%
Sodium 361mg 15%
Carbohydrate 23g 8%
Dietary Fiber 1g 4%
Sugars 21g
Protein 19g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g
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