Better than Spaghetti

When I am craving a pasta dinner, this is my go to meal. In my “Better than Spaghetti” dish, the focus is on veggies and lean protein instead of pasta and meat.

A few days ago I gave my first goal to readers. Anyone remember? To eat breakfast! The second goal I encourage you to set for yourself is this: Make at least half of your plate at mealtime consist of vegetables. This applies mainly to lunch and dinner. Although definitely possible at breakfast, it can be a bit more challenging.

This particular meal incorporates two ingredients you may not be super comfortable with in the kitchen, broccolini and TVP (which stands for Textured Vegetable Protein). Don’t be intimidated! I promise, they are both a cinch to make and after one time you won’t even need the prep instructions.

The broccolini from this recipe can stand alone. If you are grilling chicken or salmon tonight for dinner, this can be a great addition to your meal. In fact, tons of veggies can be prepared in this same way. Just toss in the oil of your choice (avocado or olive work well), salt and pepper to taste and roast at 400 degrees F until done to your liking. Broccolini takes about 15 minutes. Brussels sprouts, green beans or asparagus are other great options to try!

 

Now what the heck is TVP? In short, it is a product made from soy beans and can be used in place of ground meat in many recipes. Another favorite of mine is TVP sloppy joes, using TVP in place of ground beef. Read the Fuel Facts below for a full description on this kitchen staple.

Before rehydration

After rehydration

Now for the Recipe…

Broccolini with TVP Marinara

Ingredients

• 1/2 bunch broccolini
• 1 tsp avocado oil
• 1/4 cup TVP (textured vegetable protein)
• 1/2 cup marinara sauce
• Salt & pepper to taste

Preparation Instructions

Broccolini

1. Preheat oven to 400 degrees F
2. Toss broccolini in avocado oil, salt & pepper
3. Roast in oven for 15 minutes

TVP

     4.  Boil water in teakettle or pot

     5.  Pour hot water over TVP to rehydrate (just under ¼ cup water for ¼ cup TVP). 

          I just drizzle it out of the teapot until the TVP has been moistened.

     6.  Toss it with a fork to fluff.

Putting It Together

     7.  Heat marinara on stovetop or in the microwave.

     8.  Mix with TVP and spoon on top of broccolini.

     9.  Enjoy!

Fuel Facts

Numbers: 240 calories, 20 g protein, 8 g fat, 24 g carbs, 12 g fiber

Ingredient Breakdown:

v Broccolini – As with any dark green vegetables, broccolini is filled with fiber and antioxidants. Broccolini is a mix between broccoli and chinese kale, and is a good source of vitamins C and A.

v Avocado Oil – You may have heard that cooking with some oils can be a health hazard due to chemical changes that occur at high heats. When oils reach their smoke point there is potential for them to transform into trans fats. This is more likely to happen when oils are continually reheated past their smoke point, such as the oil used to fry French fries in a fast food establishment. Typically you do not need to be worried about this at home. However, avocado oil has a smoke point of 500 degrees farenheit and therefore will resist degradation at high roasting temperatures. It also has a mild nutty flavor that complements most dishes.

v TVP – Choosing plant based protein sources, such as TVP, is a great way to lower fat and cholesterol in the diet. More and more research continues to come out about the health benefits of a vegetarian diet and the number of diseases that can be prevented when we steer clear of animal products. Although I support a moderate amount of meat and dairy in the diet, I encourage a plant-based approach to eating and TVP is a great meat substitute made from soy beans.

TVP is a high protein alternative to ground beef and turkey. It is often used to replace or extend ground meats as a way to lower cost. It can also be added to salads or casseroles for a protein and flavor boost.

v Marinara Sauce – This pasta sauce is a much healthier option than many of its cream-based rivals, such as alfredo sauce. Seek brands that have less than 300 grams of sodium and 50-70 calories per serving (1/2 cup). Marinara sauce is also rich in lycopene (from the tomoatoes), an antioxidant associated with preventing prostate cancer.