5 min read
Evening Meal with Pasta - 5 Healthy Recipes
Lena Bauer
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Diets Premium Expert • 17.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Lena Bauer | min read 5 min | Scientifically reviewed by a clinical dietitian 17.03.2026 |
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Key Takeaways
Pasta forms an essential component of cereal products, with the lighter-hued variants being the most frequently selected. However, during the past few years, the darker whole grain pasta, with its higher nutritional value, has been gaining popularity. Have you ever pondered over which pasta to choose and what healthy dishes to prepare for your evening meal?
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What type of pasta should one opt for?
The optimal choice is whole-grain pasta. In the stores, one can easily find any type of pasta in this version. The difference is also perceptible in flavor and texture. Dark pasta has a more intense taste and is denser. Furthermore, after consuming whole-grain pasta, one does not observe such a significant change in blood sugar levels, which is highly beneficial for individuals with carbohydrate metabolism disorders like type 2 diabetes. This type of pasta is also characterized by a higher fiber content, which can influence the feeling of satiety. Light-colored pasta is recommended for individuals who require a light diet, as it is easier to digest and does not burden the digestive system as much.
The Nutrient Composition of Pasta
Data source: USDA, fdc.nal.usda.gov/index.html (28.10.2021).
Dinner with Pasta – 5 Healthy Recipes
Preparation time: 30 minutes Ingredients (per serving): whole-grain tagliatelle pasta – 1 cup, olive oil – 1 tablespoon, onion – 1 slice, chicken breast – 1/2 piece, zucchini – 1/2 piece, spinach – 3 handfuls, dried tomatoes in oil – 3 pieces, pepper – a pinch, salt – a pinch, sweet paprika – a pinch. Preparation method 1. Cook the pasta according to the packaging instructions. 2. Heat the olive oil in a pan. 3. Chop the onion into small cubes and sauté in the oil. 4. Wash the chicken breast, pat dry, cut into cubes, and add to the onion. 5. Cook the mixture for about 10 minutes. 6. Slice the zucchini, add it to the chicken in the pan, and cook for about 5 minutes. 7. After this time, add the washed spinach and cook for another 5 minutes. 8. Cut the dried tomatoes into smaller pieces, add them to the pan, season, and heat for about 5 minutes. 9. Drain the cooked pasta, add it to the pan, and stir. 10. Transfer the finished dish to a plate. Nutritional value (per serving): Energy: 596 kcal, Protein: 43.6 g, Fat: 14.4 g, Carbohydrates: 73.1 g, Dietary fiber: 9.3 g.
Vegetarian pasta dish with whole-grain spaghetti and basil
Preparation time: 30 minutes Ingredients (per serving): whole-grain spaghetti pasta – 1/2 handful, olive oil – 1 tablespoon, garlic clove – 1, onion – 1 slice, tofu – 1/2 piece, carrot – 1, tomatoes – 2, fresh basil – 3-4 leaves, pepper – a pinch, paprika – a pinch, salt – a pinch.
Musket pasta with chicken, pesto and parmesan
Preparation time: 30 minutes List of ingredients (per serving): whole grain penne pasta – glass, olive oil – teaspoon, onion – plaster, chicken breast – 1/2 piece, carrots – art, sweet pepper – 1/2 piece, pesto – spoon, tomato cocktail – a handful, parmesan tart – tablespoons, pepper spices, salt spines, sugary papaya spices. Preparation1. Cook the whole grain penne pasta according to the instructions on the package. 2. In a heated pan with olive oil, fry the onion. 3. Add diced chicken breast, salt, pepper, and sweet paprika, and fry for about 10 minutes. 4. After this time, add sliced carrots and sweet pepper, and simmer for about 10 minutes. 5. Add the cooked pasta to the pan with the vegetables and mix. 6. Next, add pesto and mix again. 7. Prepare the finished pasta on a plate, decorate with chopped tomato cocktail and parmesan. Nutritional value (per serving): – energy: 575 kcal, – protein: 38, 2 g, – fat: 16, 1 g, – carbohydrates: 69, 4 g, – dietary fiber: 11, 9 g.
Tagliatelle in tomato sauce with ricotta cheese and herbs
The preparation time is 25 minutes. Ingredients (per serving): whole grain tagliatelle – 1 cup, olive oil – 1 teaspoon, garlic – 1 clove, onion – 1 slice, tomato passata – 3/4 cup, ricotta cheese – 1 tablespoon, spinach – 3 handfuls, pepper – a pinch, oregano – 1/2 teaspoon, thyme – 1/2 teaspoon, salt – a pinch, fresh basil leaves – 3-4 pieces. Preparation: 1. Cook the tagliatelle according to the instructions on the package. 2. Sauté the garlic and onion in a pan with olive oil until they become translucent. 3. Add the passata, pepper, oregano, thyme and let it simmer for a while. 4. Add the ricotta cheese and stir well. 5. Add the washed spinach and let it cook for about 10 minutes. 6. Drain the tagliatelle, place it on a plate, pour the sauce over it and garnish with fresh basil. Nutritional values (per serving): 458 kcal, 17.9 g protein, 10.6 g fat, 72.9 g carbohydrates, 12.3 g fiber.
Macaroni with beans in a coconut spice sauce
Preparation time: 30 minutes Ingredients (per serving): – Whole grain macaroni pasta – one glass, – Olive oil – one tablespoon, – Ginger – a piece, – Zucchini – a quarter, – Carrot – a half, – Canned beans – a quarter glass, – Coconut milk – half a glass, – Curry – a half teaspoon, – Turmeric – a half teaspoon, – Salt – a pinch, – Sweet pepper – a pinch. Preparation: 1. Cook the macaroni according to the instructions on the package. 2. In a heated pan with olive oil, fry the grated ginger. 3. Wash and dry the vegetables. 4. Cut the pepper into cubes, carrot and zucchini into slices. 5. Add the vegetables to the pan, cover with a little water and stew for about 15 minutes. 6. After this time, add the beans and stew for another 5 minutes. 7. Pour the mixture with coconut milk, curry, turmeric and sweet pepper, and bring to a boil. 8. Drain the macaroni, place on a plate and pour the sauce. Nutritional value (per serving): – Energy: 593 kcal, – Protein: 17.8 g, – Fat: 28.7 g, – Carbohydrates: 65.9 g, – Dietary fiber: 11.8 g.
Lena Bauer
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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