Ingredients
- whole wheat pasta 55 g
- chicken gătit 100 g
- yogurt 60 g
- spinach 80 g
- oil 3 g
- salt, pepper
Instructions
- Boil the whole wheat pasta in water with a little salt according to the time indicated on the package for al dente texture. This method preserves the integrity of resistant starch.
- Cut the chicken (already cooked or raw) into cubes. Heat the 3 g of oil in a non-stick pan and quickly sauté the chicken to preserve its juiciness.
- Add the washed spinach over the chicken. Stir for just 1-2 minutes, until the leaves wilt slightly but retain their intense green color (a sign of chlorophyll and folate preservation).
- Mix the yogurt with a little pasta cooking water to create a light sauce. Pour it over the pasta and combine with the chicken and spinach.
- Season with salt and pepper to taste.
This combination is based on the principle of nutritional density, promoted by institutions such as Harvard T.H. Chan School of Public Health. Whole wheat pasta provides selenium and magnesium, essential minerals for energy metabolism, having a much lower glycemic impact than refined versions. Chicken brings leucine, a key amino acid in triggering muscle protein synthesis.
The nutritional innovation consists in using yogurt as a sauce base instead of cream; this not only decreases caloric density but also adds calcium and bioactive peptides. Spinach, according to studies published in Food Chemistry, is an excellent source of vitamin K and non-heme iron, whose absorption is potentiated here by the presence of animal proteins. This meal provides prolonged satiety and a complete profile of micronutrients necessary for optimal cardiovascular system function.
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