Get the facts about pasta
By: Robin Duke
Published: Wednesday, October 23, 2013 - 8:08am

Ingredients




Cook time: 25 Min
Prep time: 20 Min
Ingredients:
1 box Barilla PLUS rotini
4 tablespoons (50 ml) extra virgin olive oil
1 medium yellow onion, cut into 1” dice
3 cloves garlic chopped
2 anchovies chopped
1 large red pepper, seeded and cut into 1” dice
1 large yellow pepper, seeded and cut into 1” dice
1 medium eggplant, peeled and cut 1” dice
1 medium zucchini halved, sliced thin
1 medium yellow squash, halved and sliced thin
15 oz. can quartered artichoke hearts packed in water, drained
28 oz. can whole peeled tomatoes and juice
To taste salt and black pepper
1 teaspoon Italian seasoning
1/4 cup pine nuts, toasted
1 bunch fresh basil, julienned

Preparation

1 Bring a large pot of water to a boil, meanwhile in a large skillet sauté the onion in olive oil for 4-5 minutes or until lightly browned. Add the garlic and anchovy and sauté for 1 minute. Add the peppers and eggplant and sauté for 3-4 minutes. Once that is lightly browned, add the zucchini, squash and artichokes and sauté for 2 minutes. Stir in the tomatoes and bring the sauce up to a simmer, season with salt, black pepper, and Italian seasoning. Cook for 10 minutes, or until tomatoes start breaking down. Meanwhile, cook the pasta according to the package directions, drain and toss with the sauce. Top with toasted pine nuts and fresh basil. 2 More pasta recipe ideas recommended by Andrea Holwegner are available at www.barilla.ca.

About

Pasta is often mistaken as one of those foods that we need to cut back due to recent fads promoting low-carb diets. However, despite misconceptions, pasta does provide the perfect foundation for a healthy meal. Andrea Holwegner is a Canadian Registered Dietitian and here, she sets the record straight and offers some insight that may change the way you think about this popular food:
1. It is part of a healthy diet - Pasta can serve as the foundation for a balanced meal when eaten in recommended amounts and combined with healthy accompaniments such as vegetables and lean proteins.
2. Pasta is a good source of energy – Carbohydrates supply the body with its key energy source – glucose. Consuming carbohydrates can help improve performance in a high-intensity exercise, such as swimming or soccer for 90 minutes or longer.
3. It helps to keep you full – Pasta is digested more slowly than many carbohydrate-rich foods due to its low glycemic index, helping delay hunger pangs and providing fuel for working muscles.
4. The variety meets nutritional needs and taste expectations – Some pastas have added nutrients, which makes them an even healthier choice for everyone. “Consider a pasta like Barilla PLUS, which is a delicious option for busy families or picky eaters. It has protein, omega-3 and fibre all in one meal,” says Holwegner.
5. Pasta can be a calorie-friendly food – A one-cup serving of cooked pasta is about 200 calories, is low in fat (about 1 gram, with no saturated or trans fats), cholesterol-free, and is low in sodium (unless you add salt to the cooking water).
You can't go wrong serving everyone's favourite pasta meal. Embrace pasta with this delicious ratatouille, as follows: