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Pasta alla Norma Light: A Deliciously Healthy Twist
Category: Main Courses
Serves: 4
Pasta alla Norma is a beloved Sicilian dish traditionally laden with rich ingredients, but this lighter version brings all the flavor with fewer calories. By swapping in wholesome ingredients and simplifying the preparation, this recipe is perfect for those looking for a satisfying and nutritious meal.
Ingredients
Ingredient | Quantity |
---|---|
Whole-Grain Penne Pasta | 320 g |
Eggplants | 500 g |
Cottage Cheese | 225 g |
Cherry Tomatoes | 700 g |
Fresh Basil Leaves | As needed |
Garlic | 1 clove |
Extra Virgin Olive Oil | 30 g |
Fine Salt | To taste |
Nutritional Information (Per Serving)
Nutrient | Amount |
---|---|
Calories | ~310 kcal |
Protein | ~13 g |
Carbohydrates | ~45 g |
Fat | ~9 g |
Fiber | ~7 g |
Sodium | ~240 mg |
Instructions
Step 1: Prepare the Cherry Tomato Sauce
- Begin by thoroughly washing the cherry tomatoes. Slice them into quarters and set them aside.
- In a non-stick skillet, heat the extra virgin olive oil over medium heat.
- Add the garlic clove, slightly crushed, along with a few fresh basil leaves to infuse the oil. Let it sauté for about a minute or until aromatic.
- Add the cherry tomatoes to the skillet, stirring occasionally. Allow the tomatoes to break down and form a light sauce. Season with fine salt to taste, then lower the heat and simmer gently.
Step 2: Grill the Eggplants
- Wash the eggplants thoroughly and trim off the ends. Slice them into thin rounds, about 5 mm thick.
- Preheat a grill pan over medium-high heat. Once hot, place the eggplant slices on the pan in a single layer. Grill them for 3–4 minutes on each side until golden and tender.
- Transfer the grilled eggplants to a cutting board. Slice them into thin strips, reserving a few whole slices for garnishing the final dish.
Step 3: Cook the Pasta
- Bring a large pot of salted water to a boil. Cook the whole-grain penne according to the package instructions until al dente. Reserve a cup of pasta water before draining.
Step 4: Combine and Assemble
- Add the cooked pasta directly into the skillet with the cherry tomato sauce. Toss to coat evenly, adding a splash of reserved pasta water if needed for a smoother consistency.
- Stir in the sliced grilled eggplants and the cottage cheese, reserving a few tablespoons of cheese for garnish. Mix well to combine, allowing the flavors to meld.
Step 5: Plate and Serve
- Divide the pasta among serving plates, topping each portion with additional tomato sauce.
- Garnish with the reserved cottage cheese, grilled eggplant slices, and a sprig of fresh basil for a vibrant presentation.
- Serve immediately and enjoy your Pasta alla Norma Light, a guilt-free indulgence!
Recipe Tips
- Eggplant Tip: Salting the eggplant slices and letting them rest for 20 minutes before grilling can reduce bitterness. Rinse and pat dry before cooking.
- Cheese Substitution: If you prefer, ricotta or a low-fat cream cheese can be used in place of cottage cheese.
- Make Ahead: The tomato sauce can be prepared in advance and stored in the refrigerator for up to 3 days.
This lightened-up Pasta alla Norma is perfect for a wholesome family dinner, combining vibrant Mediterranean flavors with a health-conscious approach. For more delightful recipes, visit Love With Recipes!