|Rigatoni (or other pasta)||4 ounces|
|Olive oil||2 teaspoons|
|Garlic, minced||1 clove|
|Medium zucchini, sliced||1|
|Spinach, packed||4 cups|
|Freshly ground pepper to taste|
|Walnuts, roughly chopped||¼ cup|
- Cook pasta according to package directions, omitting salt and fat. Drain and set aside, reserving about ½ cup of the pasta water.
- Meanwhile, heat 2 teaspoons of olive oil in a large nonstick skillet over medium-high heat. Add garlic and sauté for 1-2 minutes, until fragrant. Add zucchini and sauté until slightly golden, 3-4 minutes.
- Turn the heat down to low, and add the drained pasta and the spinach to the skillet. Toss with the zucchini until evenly distributed and the spinach is slightly wilted. Add some of the reserved pasta water if the mixture seems dry.
- Season with salt and freshly ground pepper to taste. Top with the walnuts and serve.
3 starches; 2 vegetables; 2 fats
Side Suggestions: Crusty Bread
|Saturated Fat||2 g|
|Dietary Fiber||5.5 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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