I'm always on the hunt for healthier versions of my favourite pastas. While I admit, I do enjoy a hearty 5 cheese meat lasagna or cream drenched fettuccine Alfredo from time to time, I prefer to keep those heavier pastas out of my regular rotation and instead save them for special occasions or “cheat” meals. This however, is a dish that will surely find it's way onto my list of regulars. High in protein, fibre and heart healthy fats, this dish not only tastes great but it also comes loaded with the healthy stuff.
Since me and bacon go way back, I had to toss in a slice. Of course you can omit the bacon for a healthier dish, but you shouldn’t. Half a slice of bacon per serving probably isn’t the end of the world, and your taste buds will thank you for it.
If you're wondering why greek yogurt shows up so much on this site, let me explain. The stuff is awesome. Simple as that. It has an amazingly thick texture, creamy taste, is high in protien and low on calories. That's a lot of wins. While it doesn't work in every recipe, it does work in most. Dressings, sauces and dips can all be made successfully with Greek yogurt in place of sour creams, heavy creams, and even egg yolks. Give it a try.
Healthy Salmon and Green Pea “Carbonara”
Calories: 400 per serving
1 x 100g salmon fillet
100g whole grain spaghetti or preferred pasta
1/3 cup plain Greek yogurt
1 tbsp olive oil
2 tbsp grated Parmesan cheese
1-2 cloves garlic, minced
1 slice bacon, diced
1/4 cup green peas
salt and pepper to taste
- Bring a large pot of salted water to a boil. Add the pasta and cook until desired doneness.
- Meanwhile, in a saute pan over medium high heat sear the salmon in 1/2 tablespoon of olive oil for about 2-3 minutes per side, or until done. Remove from the pan and set aside to cool. Add the diced bacon to the pan and cook until crisp, about 5 minutes. Remove the bacon and drain on paper towels.
- Wipe the pan clean with a paper towel and add the remaining olive oil, peas and garlic. Reduce the heat to low and allow the garlic and peas to simmer until the pasta is cooked.
- Once the pasta is cooked drain it and add it to the sauté pan with the garlic and peas. Toss to coat and continue to heat for 2 minutes.
- Once the salmon is cool to the touch, break it up into small bite sized pieces and set aside.
- In a bowl whisk together the yogurt, egg and Parmesan cheese. Remove the pan from the heat and add the sauce. Be sure to toss the sauce into the pasta off the heat to prevent the egg from scrambling.
- Add the cooked bacon and season with salt and black pepper if required.