|Whole-Wheat Pasta with Smoked Trout and Mozzarella |
Serves 8 / This recipe supplies ample carbohydrates to replace glycogen stores, but it is also well balanced with protein and calcium. Tomato sauce provides vitamin C, useful in muscle recovery.
12 ounces whole-wheat penne or rotini pasta
1 tablespoon extra-virgin olive oil
1/2 medium red onion, chopped
2 cloves garlic, minced
4 teaspoons capers, drained
1/2 cup low-sodium chicken or vegetable broth
1 medium zucchini, halved and chopped
1/2 cup tomato sauce
8 ounces smoked trout
6 ounces part-skim mozzarella cheese, cut into strips or cubes
4 tablespoons minced fresh basil
Pepper, to taste
1. Cook pasta according to package directions. Drain and rinse with cool water. Transfer to a large bowl.
2. Heat olive oil in a large skillet and sauté red onion over medium heat until translucent. Add garlic, capers, and broth and simmer for 2–3 minutes. Add chopped zucchini and tomato sauce and simmer over low heat, uncovered, for another 4 minutes.
3. Pull apart smoked trout with a fork or your fingers. Add trout and sauce to drained pasta and stir gently. Add mozzarella and fresh basil to pasta combination and season with pepper. Serve warm or at room temperature.
PER SERVING: 294 cal, 29% fat cal, 9g fat, 3g sat fat, 26mg chol, 22g protein, 29g carb, 5g fiber, 869mg sodium