Let’s talk healthy fats. This pasta dish is loaded with ’em! Olives, olive oil and almonds make for a delicious dish that becomes sweet and salty with the addition of golden raisins. A few years ago I was at Jon’s family reunion. No Italian family reunion is complete without a pasta cook off. This dish is inspired by the winner! Whole wheat pasta is definitely not Italian approved, however it adds more fiber and I love the taste.
Olives and olive oil are rich in monounsaturated fatty acids (MUFAs) one of which is omega-9 or oleic acid. Oleic acid may help control the ratio of LDL cholesterol to HDL cholesterol. New research suggests that the ratio between the too is more important than the actual levels of LDL and HDL cholesterol. Don’t be scared of healthy fats! They can help you feel full and are heart healthy. Eating a moderate amount of healthy fats should do the trick.
Olive and Almond Pasta
- 8 oz whole wheat linguini pasta
- 1/2 cup mixed olives, chopped
- 1/4 cup golden raisins
- 1/4 cup raw almonds, chopped
- 1/4 cup extra virgin olive oil
- 2 tbsp whole wheat bread crumbs
- 1 tsp Italian seasoning
- Pinch salt and pepper
In a small bowl, combine olives, raisins and almonds. Add enough olive oil to coat mixture. Let sit for 30 minutes. Meanwhile, bring a pot of salted water to a boil. Cook pasta according to package directions and drain when done. Stir together olive mixture and pasta. In another small bowl, combine bread crumbs with Italian seasoning and a pinch of salt and pepper. Spread pasta out on a baking sheet. Sprinkle the top with bread crumbs and broil until the top is golden brown. Drizzle pasta with olive oil to finish.
Number of servings: 4 | Serving size: 1/4 pasta dish
Calories: 438, total fat: 21 g, total carbohydrates: 53 g, dietary fiber: 7 g, sugars: 10 g, protein: 11 g
What is your favorite source of healthy fats? Tell me below!