How to make the most of healthy, whole-wheat pasta

Published 9:02 pm Tuesday, December 15, 2009

Not so long ago, whole-wheat pasta tasted too much like the boxes it came in.

Much has changed. At many grocers, the whole-wheat or multigrain pasta selection can take up more than a quarter of the section, and the quality and taste have improved considerably.

This is good news because whole-grain pastas, compared to their white-flour equivalents, are a much better source of the fiber and nutrients that get stripped away when grains are refined.

If you have a hard time switching from your favorite refined pastas, experiment with brands until you find one you like. Or transition by mixing half whole-grain and half refined pastas.

Of course, the flavors of some dishes are specifically created for whole-grain flavors.

The key to such dishes is the bold flavors that are brought in to match the assertiveness of the whole-grain pasta.

Whole-grain pasta with shrimp, tomatoes and feta cheese is another delicious example of this kind of flavor pairing.

Whole-grain pasta with shrimp, tomatoes and feta cheese

1tablespoon extra-virgin olive oil

1medium yellow onion, chopped

1tablespoon finely chopped garlic

128-ounce can whole tomatoes, chopped, 2/3 cup juice reserved

1/2cup dry white wine

3tablespoons chopped flat-leaf parsley, divided

1/2teaspoon dried oregano

1pound medium raw shrimp, peeled and deveined

12black olives, coarsely chopped

1/2teaspoon grated lemon zest

1/4teaspoon salt

Ground black pepper, to taste

1pound whole-grain linguine

1/2cup crumbled feta cheese

In a large saucepan over medium, heat the oil. Add the onion and saute until it begins to color, about 4 minutes. Add the garlic and stir for 30 seconds more.

Add the tomatoes with reserved juice, wine, 2 tablespoons of the parsley and the oregano. Bring to a simmer. Cook over low, stirring occasionally, for 20 minutes.

Bring a large pot of salted water to a boil.

While the water heats, add the shrimp, olives and lemon zest to the tomato sauce and simmer until the shrimp are opaque at the center, about 3 to 5 minutes. Season with salt and pepper.

Cook the linguine according to package directions. Drain and serve topped with the sauce and sprinkled with the feta cheese and the remaining 1 tablespoon of chopped parsley.

Makes six servings.

Per serving: 494 calories; 121 calories from fat; 13 g fat (3 g saturated; 0 g trans fats); 126 mg cholesterol; 58 g carbohydrate; 31 g protein; 13 g fiber; 889 mg sodium.