Mediterranean Pork Penne
If this dish isn’t simple enough for your children, see the tip below for serving
PREP TIME :
- 2 C dry whole-wheat penne pasta (8 oz)
- 1 Tbsp olive oil
- 1 tsp garlic, minced (about ½ clove)
- 8 oz white button mushrooms, rinsed and cut into quarters
- ½ bag (8 oz bag) sundried tomato halves, cut into thin strips
- ½ jar (8 oz jar) artichoke hearts in water, drained, cut into quarters
- 2 C low-sodium beef broth
- 2 Tbsp cornstarch
- 12 oz stir-fry pork strips, sliced into 12 strips (or, slice 3 4-oz boneless pork chops into thin strips)
- ¼ C fat-free evaporated milk
- 2 Tbsp fresh parsley, rinsed, dried, and chopped (or 2 tsp dried)
- In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
- Add pasta, and cook according to package directions. Drain. (Set plain pasta aside for picky eaters—see Healthy Eating Two Ways suggestion below.)
- Meanwhile, heat olive oil and garlic in a large sauté pan over medium heat. Cook until soft, but not browned (about 30 seconds).
- Add mushrooms, and cook over medium heat until the mushrooms are soft and lightly browned.
- Add sun-dried tomatoes and artichoke hearts. Toss gently to heat.
- In a separate bowl, combine beef broth and cornstarch. Mix well.
- Add broth mixture to the pan, and bring to a boil.
- Add pork strips, evaporated milk, and parsley, and bring to a boil. Simmer gently for 3–5 minutes (to a minimum internal temperature of 160 °F).
- Add pasta, and toss well to mix.
Serve 2 cups of pasta and sauce per portion. For picky eaters, remove 3 ounces of pork from the pan and serve with ½ cup plain pasta and ½ cup steamed broccoli.
Nutrition (per serving):
Calories 486, Total fat 11 g, Saturated fat 3 g, Cholesterol 50 mg, Sodium 250 mg, Total fiber 8 g, Protein 33 g, Carbohydrates 56 g, Potassium 790 mg, Vitamin A 15%, Vitamin C 15%, Calcium 10%, Iron 25%
*Percent Daily Values are based on a 2,000 calorie diet.