I’m talking real Italian comfort food here. Most Italian sauces take hours simmering on the stove top. Not here…The beauty of this fabulous, fiber rich pasta dish is that it’s flavorful sauce comes together in about 30 minutes. In fact, this meal is mostly sauce, chock full of vegetables, served over a little spaghetti. It’s perfect for a Sunday night dinner but also great for a quick weeknight meal. The skinny for each serving, 326 calories, 6 grams of fat, 8 grams of fiber and 8 Weight Watchers POINTS PLUS. Because this hearty dish is loaded with vegetables, all you’ll need is some skinny garlic bread (see serving tip) and a heart healthy glass of wine. Enjoy!
Prep Time: 15 minutes
Cook Time: 15 minutes
4 ounces dry whole wheat or whole grain spaghetti
1 tablespoon extra virgin olive oil
1¾ cups diced onion
1½ tablespoons minced garlic
2 cups cubed eggplant, not peeled (about 6 ounces)
¾ cup white wine
1 cup reduced-sodium chicken broth
2½ tablespoons tomato paste
6 cups baby spinach (3 oz)
1¼ cups halved grape or cherry tomatoes
2 cups cooked and chopped chicken breasts (skinless), see shopping tip
2 tablespoons red wine vinegar
¼ teaspoon fresh ground black pepper
¼ teaspoon salt
1. Cook spaghetti according to package directions. Drain, rinse and set aside.
2. In the meantime, in a large nonstick pan, heat the olive oil over medium-high heat, Add the onion, garlic and sauté for about 1 minute. Stir in the eggplant and cook about 3-5 minutes until eggplant begins to soften.
3. Add wine to eggplant mixture and simmer until liquid is almost evaporated. Stir in chicken broth and tomato paste. Simmer sauce until it begins to thicken, about 2-3 minutes.
5. Add spinach in handfuls, stirring until wilted. Stir in tomatoes and cooked chicken. Continue to cook until heated through. Season with vinegar, pepper and salt.
6. Divide cooked spaghetti among 4 bowls or dishes. Top each with sauce.
Makes 4 servings (each serving ½ cup pasta and about 1½ cups sauce)
One serving of this wonderful spaghetti meal contains 8 grams of fiber!
Eggplant contains a significant amount of folate and potassium.
Spinach is a good source of iron, vitamin A and folate. It also contains magnesium, vitamin C and other B vitamins, calcium, potassium and fiber.
Tomatoes contain vitamins C and A, folate and fiber.
Choose an eggplant that’s heavy for its size, smooth-skinned, without cracks.
I used the cooked chicken breasts from Trader Joe’s. They sell 12 oz packages that are really tasty. Any supermarket cooked chicken breasts will work. Be sure to remove the skin first.
Leaving the skin on the eggplant will help to maintain its shape.
Here’s a quick recipe for skinny garlic bread. Toast 4 slices of wheat sourdough bread. Spread each slice with a little reduced-fat butter or Smart Balance Light. Sprinkle each with a little garlic powder. Place on a plate and heat in the microwave for about 20 seconds until warm. You can also place prepared bread in a 400 degree oven until warm.
Weight Watchers (old points) 6
Weight Watchers POINTS PLUS 8
|SKINNY FACTS: for 1 serving (½ cup pasta and about 1½ cups sauce)
326 calories, 6g fat, 21g protein, 43g carbs, 8g fiber, 508mg sodium, 11g sugar
|FAT FACTS: the skinny and fat facts are the same for this recipe|