One Pan Wonder

Last night, dinner came together quickly, received a big stamp of approval, and involved an easy clean-up thanks to one pan and a few local ingredients. This one pan wonder will quickly become a staple, packed with flavor and ready to eat in a flash. I used fluke, but feel free to experiment with other fish, chicken, beef, or even tempeh. The possibilities are endless!

IMG_2492Here’s how it’s done: (serves 2)

In a large pan, sauté diced garlic (3-6 cloves) in olive oil. Add scallions (use the whole leaf, both green and white parts, discarding the very tops and bottoms) and continue to sauté for another minute before adding chopped zucchini. When garlic and scallions start to brown, add fish, another drizzle of olive oil, juice of half a lemon, salt and pepper. Once cooked thru, remove, plate, and enjoy. Note that chicken, beef, and thicker cut fish will take longer to cook, so add them to pan at the beginning instead of waiting for the garlic to brown. For a heartier meal, mix with brown rice for a stir fry or whole grain pasta. Voilà, it doesn’t get much easier (or healthier) than that!

One Healthy Breakdown: now that’s what I call fast food!

Bring on The Spaghetti!

“Everything you see I owe to spaghetti” ~ Sophia Loren

Bowl of Tomatoes on Tricolored Pasta

One thing we may miss about clean eating is a good ‘ol plate of spaghetti. Good news! Just like any other meal, there are nutritious and delicious alternatives to this classic comfort food! Try these upgrades and feel good knowing that these pasta dishes are just as good for the body as they are for the soul! First, just sub half of your normal pasta, you will learn to love it!

  • zucchini (make ribbon-like noodles with a julienne peeler or knife – just be careful!)
  • spaghetti squash
  • shiratake noodles
  • Miracle noodles
  • broccoli slaw
  • cabbage/cabbage slaw
  • whole wheat pasta
  • eggplant slices (great sub in lasagna!)
  • black bean noodles
  • rice noodles
  • quinoa pasta
  • spelt pasta
  • soba noodles
  • udon noodles

Throw in your favorite veggies to add fiber and volume! And the sauce? TOMATOES!!! Yes, just tomatoes and spices! (Who woulda thought that tomatoes make up tomato sauce?!) Just cook tomatoes in a pot with a teaspoon of olive oil, oregano, basil, garlic, and a pinch of salt and pepper! And if you’re really feeling brave, try nutritional yeast instead of cheese, it’s tasty and packed with nutrients! Voilà!

One Healthy Breakdown: Just like anything, pasta can be super healthy! Buon appetito!