Summer Pasta Dinner for Runners

Summer on the Farm

Here’s a suggestion for a nice pasta dinner for keeping healthy and refueling in the summer months. This took me about an hour to prepare, and I used a blender for the sauce.

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Menu:

Salad: mixed greens with tomato, mushrooms, avocado and raisins

Main Course: Organic Sprouted Whole Grain Penne Pasta with organic chicken sausage and tomato sauce

Desert: Ben and Jerry’s Liz Lemon Frozen Greek Yogurt with Blueberry Lavender Swirl.

Ingredients:

Salad: mixed organic greens (I like half spinach, half mixed spring greens)
Organic Tomato
Sliced organic mushrooms
1/4 avocado, diced. If you can find organic, go for it.
Organic raisins
Dressing of your choice. Honey mustard or Balsamic Vinegar and Olive Oil go well with this.

Pasta: organic sprouted whole grain penne pasta. The sprouted grain frees up natural sugars in
the grain, giving it a better flavor than typical whole grain pasta.

Organic Sprouted Whole Grain Penne Pasta

Organic Sprouted Whole Grain Penne Pasta

Sauce:  1 28 oz. can organic whole peeled tomatoes

1 6 oz. can organic tomato paste

organic Italian style chicken sausages, one 12 oz. package

spices to your preference.  I used home grown basil and spicy oregano, dried onion, dried pepper flakes, salt, ground black pepper, and

a touch of garlic powder.  I’m not a big fan of garlic.

Preparation:

Start with the sauce.  A blender is necessary for this step.  Heat the chicken sausages whole in a frying pan.  These usually come precooked, but the addition of a little browning on the skin makes for a tasty sausage.  Add a touch of olive oil or cooking oil spray to the pan, since they don’t have much fat.  Empty the can of tomatoes and the tomato paste into the blender.   Add the spices.  Blend.  You should make a good, thick puree with this method.  Once the sausages are browned, take them from the pan and cut them into half inch slices.  Add them back to the pan and pour in the sauce.  Simmer the sauce while you are making the rest of the meal.

The pasta:  boil water.  Simple, no?  Add the pasta and a pinch of salt.  Boil to preference, but be aware, there is a narrow range of done to al dente for this type of pasta.  Too much cooking and it turns to mush.  Drain.

Salad:  mix greens, tomatoes, sliced mushrooms, avocado and raisins together.  Add a dressing of your choice.

Sit down and enjoy your home made creation.  The salad has the nice touch of the creamy avocado, which I love in a salad.  The pasta was surprisingly tasty for whole wheat pasta.  The meal is relatively low in fat, made from mostly organic sources, and is easy to prepare.  The first time I made this my wife commented the sauce was too bland for her liking, so I spiced it up the second time.  The addition of spicy oregano is unique.  You can make yours as spicy or different as you like, since the sauce is basic and waiting to be customized.  For an accompanying beverage, try Victory Prima Pils, or a dry rose.  Or, just some iced tea.

As a desert in the summer, the Liz Lemon is a perfect blend of sweet and low calories.  I found it delicious.

Ben and Jerry's Greek Frozen Yogurt Liz Lemon with Blueberry Lavender Swirl

Leave a comment

7 Comments

  1. Michele

     /  July 12, 2013

    I am definitely going to try your sauce recipe, without the meat, of course!

    Reply
  2. Hi Krank. Nice to meet you. I see you are an avid runner, among other things. We do both hiking, and yoga. Used to run when I was younger, but doubt I could any more.
    Thanks for visiting our blog, and for liking the post on Myanmar. It is an amazing country and I’m so glad we went there.
    Cheers
    Alison

    Reply
    • Hi Alison, your photos of Myanmar were fascinating. Thanks for reading my blog. Frank

      Reply
      • Oh my goodness! I just noticed my typo. Bet you’ve never been called Krank before! Or maybe you have. Chuckle.
        So sorry.
        One of these days I’ll learn to proof read before I click the comment button.

  3. TonyWalter

     /  July 14, 2013

    Ok so the beer that I drank and found it not only qiuite tasty but also a most effecient way to catch a buzz with the 9% alcohol level is Gouden Carolus tripel. It has a label saying “WBA – world beer awards – worlds best pale Belgian style tripel” damn good beer to this esteemed beer critic.

    Reply
    • Tony, I’m sure it was delicious. I’m a big fan of Belgian beers, although this one would have overwhelmed my recipe. I’ll have to give it a try, if I can find it.

      Reply

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