One of the easiest ways for low sodium cooking is eating at home. People often think it’s difficult to do so and takes up too much time. Not so! In this third video recognizing High Blood Pressure Education Month, registered dietitian nutritionist, Cindy Kleckner demonstrates Penne Pasta with Zucchini Yogurt Sauce & Walnuts. It’s a perfect recipe that combines essentials of heart-healthy cooking with 100% whole wheat pasta, low-fat Greek yogurt, veggies and walnuts, an excellent source of plant-based omega 3s. (Recipe follows video)
Low Sodium Cooking
Penne Pasta with Zucchini Yogurt Sauce and Walnuts
1 pound zucchini (about 3-4 medium zucchini)
2 garlic cloves
2 Tbsp olive oil
½ cup plain Greek yogurt
Freshly ground black pepper to taste
1 pound whole-wheat penne pasta
2 Tbsp chopped walnuts, toasted
2 Tbsp freshly grated Parmesan Cheese
- Cut the zucchini into thick slices and place them in a saucepan with a steamer basket over boiling water. Cover the saucepan and steam for 5 minutes.
- Pulse the zucchini in a blender or food processor for 30-60 seconds with the garlic, olive oil, yogurt and pepper.
- Cook the pasta al dente as directed on the package, usually 8-10 minutes.
- Mix the pasta with the sauce from the blender and top with the walnuts and cheese.
Yield: 5 servings
Each serving: 215 calories 9g protein 9g fat 2g sat fat 50mg sodium 1g dietary fiber
Photo credits: NeilyonNutrition.com
Jennifer “Neily” Neily, MS, RDN, LD, FAND
Registered Dietitian Nutritionist | Wellcoach® Certified Health Coach
@JenniferNeily Twitter | @NeilyonNutrition Instagram