Good for lunch, dinner this quick and easy dish will fill you up.
As I am in my first month of recovery since heart transplant I have to eat a bit differently such as removing as much salt, butter, sugars etc., from my food. You may be in a different phase of transplantation that allows for these things, please make any alterations needed to fit your allowances.
Ingredients:
1 serving size protein pasta - Penne
Mrs. Dash, salt (sparingly), tarragon and pepper to taste
5 cherry tomatoes
1 cup spinach
1/2 cup mushrooms
1 clove garlic (optional)
Avocado oil
1 tablespoon breadcrumbs
Kitchen items needed:
Cutting knife
Spatula
Cutting Boards
Measuring cup
Bowl (portion control is key so be responsible when choosing a serving vessel. I used a small side bowl), fork or a spoon or chopsticks, appetite and a great attitude.
Prep:
Wash Hands
Prep time: 5 minutes
Cook time: 20 minutes
Grab that saucepan like you mean it.
Fill half way with water
Place on stove and turn burner to medium, this will be brought to a boil.
Add 1 table spoon avocado oil, 1 pinch salt and 1 pinch pepper.
Gather ingredients
Protein pasta - Penne
Mrs. Dash, salt (sparingly), tarragon and pepper to season
Cherry tomatoes
Spinach
Mushrooms
1 clove garlic (optional)
Avocado oil
Breadcrumbs
Next Steps:
Check boiling water, add in 1 serving of pasta by using measuring cup.
The serving size in on the back of the packaging. You will be amazed at how small an actual serving is.
Gently spill the pasta into the boiling water from the measuring cup as to not splash yourself with hot water.
Put Sautee pan or skillet on stove, turn to low-medium, add 2 tablespoons avocado oil (I use pans that require oil, you pans might be non stick).
Tomatoes
5 cherry tomatoes
Wash with water and scrub with veggie scrubber the best you can.
Cut in half long way.
Place in pan.
Turn stove to medium.
Mushrooms
I normally use portabella mushrooms but choose what you like.
Wash with water and scrub with veggie scrubber the best you can.
Cut into 1/2" pieces long ways and then cut those pieces down to another 1/2".
Do not use all mushroom's, if you do you will be over crowding your pan.
Use 1/2 cup in the pan and put the others in a container to use tomorrow for a breakfast omelet.
Place 1/2 cup into pan.
Stir with spatula
Check on pasta - how to know when is done?
Add pinch of pepper, 1/4 teaspoon tarragon, 1/4 teaspoon Mrs. Dash.
Let cook for 5 mins or until mushrooms are showing a nice golden color.
Spinach
1 cup spinach
Before placing spinach in pan check pasta. Pasta should be done, place colander into sink, remove pasta pan, turn off stove, drain pasta, DO NOT rinse.
Chop spinach or tear into pan with tomatoes and mushrooms.
Turn stove up to high and begin to stir gently until spinach is slightly wilted.
Remove pan from heat and turn off stove.
Make sure pasta is drained fully and gently stir into vegetable mix.
Stir with spatula
Mix in 1 tablespoon breadcrumbs.
Stir with spatula
Eat and Enjoy!
Place on plate, grab some utensils and enjoy.
Left overs?
Remaining should be consumed within 2-3 days.
Write on the outside of the refrigerated container the expiration date
Use a sticky note.
The back of an envelope and tape it the container etc.
Make it your own:
Next time change the veggies etc.
Add a protein or tofu.
Have fun with it and happy cooking!
Nutritional Value:
This serving size is for a the entire serving of pasta and veggies.
Per serving:
Calories: 240g
Cabs: 50g
Fat: 1g
Protein: 12g
Sodium: 102mg
Sugar: 7g
Side Notes:
Your body doesn't need to break down layers of sauces and garbage so use it sparingly, it's energy needs to be breaking down direct food to feed your healing and promote a heart healthy food regiment.
Use a small side plate that looks fuller rather than an a regular portion plate. Portion control is key!
I cooked this 17 days after my heart transplant.
I was nervous about using a knife with the amount of shaking in my hands but I took my time. You may want to ask for help if it is available if you are nervous about using a knife so soon after transplant and if you experience hand tremors as well.
These are meant to be an easy and quick meal so that you can rest but have a nutritional food as well.
Always consult the information provided from your medical team regarding nutrition.
Your requirements may be different than mine. I have no food related restrictions other than the transplant provisions provided to me from my transplant nutritionist.
Have any questions - reach out to me at nattranspants@gmail.com
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