Pasta with ricotta cheese and tomato

It is easy to replace many of the ingredients of food recipes with healthy alternatives while maintaining their delicious taste, such as using whole wheat or whole grains, low-fat dairy products, and adding vegetables increases the nutritional value of the recipe. This recipe contains mushrooms, tomatoes, and spinach, which are rich sources of potassium, which helps control high blood pressure.

the ingredients

• 240 grams of whole wheat pasta
• 1 chopped onion
• 3 cloves of garlic, cut into slices
• 200 grams of white mushroom, cut into slices
• 400 grams of diced ripe tomatoes
• 240 grams of baby spinach leaves
• 185 grams of fat-free ricotta cheese
• 15 ml of extra virgin olive oil
• 1 pinch of salt
• ground black pepper
• 2 grams of oregano
• 3 grams of basil
• 12 fresh basil leaves

Instructions

1. Bring a large pot of water to boil. Add pasta and cook until tender (8-10 minutes). Drain and transfer to a large bowl.
2. Meanwhile, heat the oil in a large non-stick skillet over medium heat. Add the onion and garlic and cook, stirring frequently, until softened and browned, about 3 minutes.
3. Add mushrooms, salt and pepper. Cook for 4 to 6 minutes, until the mushrooms have juiced up.
4. 4. Add the tomatoes, spinach, oregano, basil, and crushed red pepper (to taste). Place mixture over medium heat and cook, stirring once, about 4 minutes halfway through cooking, until spinach is browned.
5. 5. Stir the pasta into the sauce. Divide into 4 plates. Garnish each bowl with 46g of ricotta cheese and 2-3 fresh basil leaves.

The nutritionist advice

Ricotta is a low-salt cheese. Choose it for your salads and cheese-based foods to maintain normal blood pressure levels.