U.S. flag

An official website of the United States government

Official websites use .gov
A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS
A lock ( ) or https:// means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.


  • 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)

486
calories
11 g
Total fat
3 g
Saturated fat
50 mg
Cholesterol
250 mg
Sodium
8 g
Total fiber
33 g
Protein
56 g
Carbohydrates
790 mg
Potassium
15%
Vitamin A
15%
Vitamin C
10%
Calcium
25%
Iron
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.

_______________
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.