This dish includes a unique mixture of flavors, including spicy fennel, tart tomato, and earthy swiss chard. A bit of low-fat creamy ricotta and higher-fiber noodles round out this hearty dish. Serve a larger portion as your main entrée, or keep the portion smaller and use as a side with a salad and source of protein. The recipe is simple to prepare and can be a quick and easy weeknight dinner when you’re busy getting your family to all of their activities.
PREP TIME
15 Min
COOK TIME
20 Min
SERVINGS
8
DIFFICULTY
Easy
Ingredients
- 1 fennel bulb, cleaned and sliced thin
- 1 yellow onion, diced
- 1 ½ pounds diced fresh tomato, seeds and skins removed
- 1 tablespoon minced garlic
- ½ cup part-skim ricotta cheese
- 2 tablespoons olive oil (divided)
- 1 tablespoon fresh lemon juice
- 1 teaspoon low-sodium soy sauce
- 2 tablespoons water, plus reserved pasta water
- ¼ teaspoon crushed red pepper flakes
- 4 cups chopped fresh swiss chard
- 4 ounces high-fiber rotini pasta
- Salt and pepper to taste
Directions
- Clean and prepare the vegetables.
- Fill a pot with water and bring to a boil. Add pasta and cook according to package directions. Reserve 1 cup of pasta water.
- While pasta is cooking, add 1 ½ tablespoons olive oil to a sauté pan and heat on medium high. Add onions and fennel to pan and season with salt and pepper. Cook, stirring occasionally, 4-6 minutes, or until lightly browned and softened.
- Add 2 tablespoons water to pan, scraping the bottom of the pan to loosen any brown bits that may be forming. Cover the pan and continue cooking an additional 5 minutes or until the vegetables are browned and softened. Stir occasionally. Season with red pepper flakes.
- In a separate bowl, place ricotta cheese, lemon juice, soy sauce, and remaining ½ tablespoon olive oil. Stir until combined.
- Once onions and fennel are softened, add tomatoes and swiss chard to pan. Using the back of a spoon, mash the tomatoes to help release juices. Cook until swiss chard is wilted.
- Add cooked pasta to pan with vegetables, and stir in ricotta cheese mixture. If needed, use some of the reserved pasta water to ensure noodles and vegetables are covered with cheese sauce.
Nutrition Facts
Servings: 8 | Serving size: ¾ cup | Calories: 130 | Total fat: 5g | Saturated fat: 1g | Total carbohydrate: 18g | Fiber: 4g | Protein: 6g | Sodium: 247mg
Recipe provided by Michelle Eaton, MS, RD, ThedaCare
Related
Tags: pasta recipes
Recipes