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Mediterranean Pork Penne

If this dish isn't simple enough for your children, see the tip below for serving “two ways”

Recipe Source: Deliciously Healthy Family Meals
Prep time Cook time Yields Serving Size
10 minutes 30 minutes 4 servings 2 C pasta and sauce

Ingredients

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)

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.

Directions

  • 1
    In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.

  • 2
    Add pasta, and cook according to package directions.  Drain.  (Set plain pasta aside for picky eaters—see Healthy Eating Two Ways suggestion below.)

  • 3
    Meanwhile, heat olive oil and garlic in a large sauté pan over medium heat.  Cook until soft, but not browned (about 30 seconds).

  • 4
    Add mushrooms, and cook over medium heat until the mushrooms are soft and lightly browned.

  • 5
    Add sundried tomatoes and artichoke hearts.  Toss gently to heat.

  • 6
    In a separate bowl, combine beef broth and cornstarch.  Mix well.

  • 7
    Add broth mixture to the pan, and bring to a boil.

  • 8
    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).

  • 9
    Add pasta, and toss well to mix. 

  • 10
    Serve 2 cups of pasta and sauce per portion.

Healthy Eating Two Ways For picky eaters, remove 3 ounces of pork from the pan and serve with ½ cup plain pasta and ½ cup steamed broccoli.

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