Ingredients (serves 2):
- 150g whole wheat spaghetti (or gluten-free pasta if preferred)
- 2 cloves garlic, thinly sliced
- 1 tablespoon extra virgin olive oil
- 1 teaspoon red pepper flakes (optional)
- 2 tablespoons fresh parsley, chopped
- 1 grilled chicken breast or 6-8 shrimp (optional, for added protein)
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 2 tablespoons grated parmesan (optional)
Instructions:
- Cook the pasta:
Cook the whole wheat spaghetti in salted boiling water according to the package instructions (usually 7-9 minutes for al dente). Reserve about 1/2 cup of pasta water before draining. - Prepare the garlic oil:
While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the sliced garlic and sauté for about 2-3 minutes, until fragrant but not burnt. Add the red pepper flakes if you want a little kick. - Add protein (optional):
If you’re using grilled chicken or shrimp, add them to the pan to heat through, about 2-3 minutes for shrimp or 5 minutes for chicken, until cooked and warmed. - Toss the pasta:
Add the drained pasta to the skillet with the garlic oil. Toss to coat, adding a bit of the reserved pasta water to help the sauce coat the noodles. - Finish the dish:
Stir in the fresh parsley, lemon juice, and season with salt and pepper to taste. If you like, you can sprinkle some parmesan on top for extra flavor. - Serve:
Divide the pasta between two plates, and top with the grilled chicken or shrimp. Garnish with a little more parsley and parmesan if desired.
Why this version is healthier:
- Whole wheat pasta adds more fiber and nutrients compared to regular white pasta.
- Olive oil provides healthy fats and antioxidants.
- Grilled chicken or shrimp adds lean protein to the dish.
- By limiting the cheese and using a small amount of oil, this dish stays light yet satisfying.
It’s a simple, flavorful dish with balanced macros! Enjoy!
