Creamy Whole Grain Fettuccine With Salmon, Kale, Tomatoes and Goat Cheese
Try this whole grain pasta dish with salmon, veggies and goat cheese that provides fiber and nutrients with fewer calories and refined carbohydrates.
30 min
About 30 minutes to prep and cook
285 cal
285 calories per serving
Serves 4
Serves about 4 people
Overview
Rich with the flavors of salmon, white wine and goat cheese (but no actual cream!), this colorful, nutritious pasta dish comes together in a little less than half an hour. Whole grain pasta is a better choice for people with arthritis because refined grains contain less nutrients and fiber and experts believe refined grains can contribute to inflammation.
To make this recipe you will need a knife for chopping, a large pot and an immersion blender, food processor or blender.
To make this recipe you will need a knife for chopping, a large pot and an immersion blender, food processor or blender.
Ingredients
8 oz. whole-grain rice fettuccine
1 Tbsp. plus 1 tsp. extra virgin olive oil
3 cups (tightly packed) chopped kale (from roughly 1 small bunch green, red, or lacinato kale)
1 pint grape tomatoes (or halved cherry tomatoes)
Salt and freshly ground pepper, to taste
¾ cup dry white wine
½ lb. salmon filet, skin removed, cut into pieces
4 oz. goat cheese
Calories: (285 ); Fat: (13.6g); Carbohydrates: (21g); Sodium: (209mg); Sugar: (4g); Fiber: (4g); Cholesterol: (44mg); Protein: (21g)
Directions
Step One
Bring a large pot of salted water to a boil and cook the fettuccine according to package directions. Scoop out about ½ cup of the pasta’s cooking water after it turns cloudy, and set aside.
Step Two
After adding the pasta, heat a large skillet over medium heat. (Choose one that has a lid that fits well.) Add 1 tablespoon of the olive oil, then the kale and tomatoes, and season with salt and pepper. Cook and stir for about 10 minutes, until the tomatoes begin to burst and the kale has softened.
Step Three
Add the wine, bring to a simmer, nestle the salmon pieces into the vegetables, cover, and cook for 5 minutes, until the tomatoes start releasing their juices and the salmon just beings to flake apart.
Step Four
When the pasta is cooked through, rinse thoroughly with cold water, drain, and toss with the salmon, kale and tomatoes. Cover the pan and let the pasta heat through for a minute or two.
Step Five
Remove from heat, crumble in the goat cheese, stir and add enough of the reserved pasta water to make a creamy sauce (if needed). Serve immediately.
Chef's Notes:
- Whole grains are rich in antioxidants, which protect cells from damage. They are high in fiber, which help satiate hunger better for dieters and may also lower the risk for type 2 diabetes, high blood pressure and heart disease.
- Fatty fish like salmon are the best source of marine omega-3s and can help lower inflammation and reduce the risk of heart disease.
- Ask your fishmonger to cut the skin off the salmon for you, if it proves too difficult to do it yourself.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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