|Penne pasta, preferably whole wheat||6 ounces|
|Olive oil||2 teaspoons|
|Clove garlic, minced||1|
|Zucchini, sliced into half-moons||1|
|Cooked Rotisserie chicken, sliced into bite-size chunks||½*|
|Spinach, packed||1 cup|
|Fresh basil, chopped||2 tablespoons|
|Parmesan cheese, grated||¼ cup|
- Cook penne al dente according to package directions, omitting salt and oil. Drain and set aside, reserving ½ cup of the pasta water.
- Heat oil in a large skillet over medium-high heat. Add garlic and sauté for 1 minute, until fragrant. Add zucchini and cook until tender, about 5-7 minutes.
- Reduce heat to low and then add the chicken, pasta, spinach, and basil to the skillet. Stir to combine. If pasta seems too dry, add some of the reserved pasta water. Top with pepper and Parmesan cheese.
4 starches; 3 lean meats; 2 vegetables; 1 fat
Side Suggestions: Sliced Tomatoes With Basil
Slice one fresh tomato and drizzle with 2 teaspoons white balsamic vinegar. Top with 1 tablespoon chopped, fresh basil.
|Serving Size||½ of recipe|
|Saturated Fat||4 g|
|Dietary Fiber||4 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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