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Runners have lengthy turned to pasta as a go-to to gasoline their athletic pursuits. And excellent news for you pasta lovers: Analysis published in Frontiers in Nutrition revealed that pasta consumption in each youngsters and adults is related to a greater eating regimen high quality general, together with better intakes of a handful of widespread short-fall vitamins together with fiber, magnesium, and iron.
One cause why is that noodles of all shapes is usually a scrumptious supply system for different wholesome meals, like veggies. This oven-baked ziti pasta dish isn’t shy about including a splash of vegetable colour and requires whole-grain noodles to up the dietary ante. (In contrast with refined grains like white pasta, science shows that entire grains are a better option for coronary heart well being.)
Including a beneficiant quantity of feta makes this Mediterranean-inspired pasta recipe a good higher choice to get better optimally from a hard-fought exercise. A recent study within the Journal of Diet found that cheese was simply as efficient at stimulating muscle protein synthesis after a exercise as a milk protein powder. Working in canned tuna helps the dish go even larger on protein.
This large pan of baked ziti coated in feta pepper sauce simply is likely to be the proper repair for while you’re craving consolation meals and want to assist your physique get better from a future. It’s additionally a robust candidate for a make-ahead meal, making it clutch for busy weeknight dinners. Or put together it to feed a hungry crowd of your operating mates.
RELATED: 10 Easy Pasta Recipes Quick Enough for a Weeknight Dinner
Mediterranean Baked Ziti with Feta
Ziti is a tubed pasta with edges which might be lower in a straight line as an alternative of at a slant. In the event you can’t discover it, penne is a worthy substitution. In the event you want the recipe to be gluten-free, you need to use one of many many gluten-free pasta choices now in the marketplace (we like greater protein chickpea pasta). Take into account sourcing your tuna from an ocean-conscious firm like Wild Planet or Protected Catch that packs extra nutritious, decrease contaminant fish into their cans. For a plant-based possibility, including in canned cannellini beans is a superb various. Utilizing frozen spinach affords a concentrated supply of this ultra-nutritious inexperienced, however simply make sure you squeeze out the surplus liquid as soon as thawed to stop the baked dish from being watered down. For leftovers, preserve the baked ziti within the fridge for as much as 5 days. Reheat within the oven or microwave.
Makes 6 Servings
Elements
- 12 ounces whole-grain ziti pasta
- 1 Tbsp. further virgin olive oil
- 6 oz. feta cheese
- 1 cup roasted purple pepper
- 2 Tbsp. tomato paste
- 2 garlic cloves
- Zest of 1 lemon
- 2 tsp. Italian seasoning
- ½ tsp. purple pepper flakes
- ½ tsp. black pepper
- 2 (5-oz.) cans albacore tuna
- 1 cup sliced marinated artichoke hearts
- ½ cup sliced kalamata olives
- 10 oz. frozen lower spinach, thawed and water pressed out
- ½ cup sliced recent basil
- Grated Parmesan (non-compulsory)
Instructions
- Preheat oven to 375°F. Grease a 9- × 13-inch baking dish and put aside.
- In a big pot of salted boiling water, prepare dinner pasta till it’s al dente. Don’t overcook the pasta as a result of it can prepare dinner some extra within the oven. Reserve ½ cup of the pasta cooking water. Drain pasta nicely and return to pot. Stir in olive oil.
- Mix collectively reserved pasta cooking water, feta, roasted purple pepper, tomato paste, garlic, lemon zest, Italian seasoning, purple pepper flakes, and black pepper till virtually clean.
- Toss collectively pasta, tuna chunks, artichokes, olives, and spinach. Stir in feta sauce.
- Bake for 25 to half-hour, till largely set. Take away from the oven and let sit for five minutes. Serve garnished with recent basil and, if desired, parmesan.
