Looking for a quick, healthy, and delicious meal to make?
We found a popular post by tiktokker @jenneatsgoood that looks simply mouth watering. Jenn says this takes about 15 minutes to make.
A name for this recipe was not provided, so we have lovingly named it “Tomato & Spinach Blitz”
We have included some tips for how to make this dish healthier than it already is and potentially save even more time.
First, here are the original steps and ingredients:
- Heat up a large pan with olive oil.
- Add cherry tomatoes and cook until softened.
- Add garlic, salt, pepper, Italian seasoning, and red pepper flakes
- Stir in spinach and let it wilt.
- Add olive oil and hearts of palm pasta.
- Combine everything well.
- Add cooked chicken or shrimp for additional protein.
- Serve and enjoy!
To prepare, here is the original list of ingredients:
- Olive oil
- Cherry tomatoes
- Garlic, fresh
- Salt
- Black pepper
- Italian seasoning
- Red pepper flakes (optional)
- Spinach
- Hearts of palm pasta
- Cooked chicken (optional)
- Cooked shrimp (optional)
Keep in mind that you can adjust the amount of spices and herbs according to your preference. Feel free to substitute other vegetables or protein sources based on your liking.
That’s it! Simple, right?
Now, to make this meal even healthier, we suggest the following tips for the ingredients and cooking steps:
Olive oil: Choose extra virgin olive oil for its health benefits. Replace half of the olive oil with vegetable broth for added flavor and reduced fat.
Cherry tomatoes: Look for vibrant red, firm tomatoes with no blemishes.
Garlic: Fresh garlic is preferable for its stronger flavor and health benefits compared to pre-minced garlic.
Salt: Opt for lower-sodium sea salt or even pink Himalayan salt for a mineral boost.
Black pepper: Freshly ground black pepper offers better flavor and aroma.
Italian seasoning: Check the ingredients list to avoid hidden sugars or additives. Explore building your own seasoning blend with dried herbs like oregano, basil, and thyme.
Red pepper flakes (optional): Use sparingly for a mild kick or choose smoked paprika for a different flavor profile.
Spinach: Choose fresh, dark green spinach with no yellowing or wilting. Use pre-washed and chopped spinach to save time.
Hearts of palm pasta: This is a healthy alternative to regular pasta, being low in carbs and high in fiber. Consider checking the label for added sodium or preservatives. This ingredient is already healthy, but consider alternatives like whole-wheat pasta or chickpea pasta for additional fiber and protein.
Cooked chicken (optional): Choose lean chicken breast with the skin removed for the lowest fat content.
Cooked shrimp (optional): Opt for fresh or frozen, wild-caught shrimp whenever possible.
Lemon Juice: Add a squeeze of fresh lemon juice at the end for a refreshing touch and additional vitamin C.
Here are some additional tips to consider:
- Limit the amount of olive oil used. You can start with a smaller amount and add more if needed.
- Use cooking methods like steaming or boiling for the vegetables to retain more nutrients.
- Consider adding other healthy ingredients such as chopped zucchini, bell peppers, or mushrooms.
- Be mindful of portion sizes, especially when adding protein sources like chicken or shrimp.
- Opt for pre-cooked and shredded chicken or shrimp to save time. Canned options without added sodium can work too.
- If using canned protein, drain and rinse it to reduce sodium content.
- Save time by combining steps. While the tomatoes cook, mix the spices (Italian seasoning, salt, pepper, red pepper flakes) in a small bowl. You may also have time to cook the pre-washed spinach in a separate pan or microwave while the tomatoes soften in the first pan. Drain any excess water from the spinach before using.
- Once the tomatoes are soft, you can skip reheating with more oil and just add the prepared spice mix and spinach directly to the pan.
- Use a non-stick pan to further reduce the need for oil.
If you would like to see the original video, you can find it here:
https://www.tiktok.com/@jenneatsgoood/video/7195764885920288046?q=healthy%20recipes&t=1709387982732