Pasta from the Pantry

Here is a quick and easy recipe, all ingredients from the pantry. This is hearty and light at the same time. The sauce comes together as the water boils, and requires minimal prep and chopping. To top it off, it is full of fiber!

Total Time: about 25 minutes
Ingredients
Dry Pasta (penne, rotini, bowties -- essentially any non-long pasta shape)
1 clove of garlic
6-8 sundried tomato halves (oil packed take a little less time, but the dried ones are better here)
1 roasted pepper, any color
1/2 cup or artichoke hearts (I use frozen, but water packed canned work fine as well)
1/3 cup of chickpeas (from canned of course)
1 Teaspoon of tomato paste
Chicken Broth (I like the carton version, easy to open and save in the fridge for quick flavor
Dried Basil to taste
Salt and Pepper
Olive Oil for cooking (even spray oil works to save fat)
1 teaspoon of Olive Oil for finishing (optional)

1. Boil water for the pasta
2. Heat a medium sauce pan over low heat
3. Slice the garlic clove thinly into a few circles, sauté in oil in the sauce pan (or with cooking spray). The garlic will soften and become fragrant. Keep the heat low, we just want to create a
4. subtle base flavor
5. While the garlic sautes, chop the roasted pepper into strips. Chop the artichoke hearts into bit-sized pieces. Chop (or use kitchen shears) the sun dried tomatoes into small pieces.
6. Add 1/4-1/2 c of chicken broth to the sauce pan and add the sun dried tomatoes to reconstitute and hydrate. Turn the heat up to a low simmer (medium heat). Add the tomato paste and stir into the chicken broth. Let this simmer till the tomatoes hydrate, maybe 5 minutes or so.
7. The pasta water should be boiling at this point, salt the water add the pasta (how hungry are you? Add about 1 handful of pasta if you are trying to cut back your carbs and 2 if you are pretty hungry) and cook according to the directions on the package. You want to undercook the pasta just a bit, taking it out 2-3 minutes before it is al dente (it'll finish cooking in the sauce)
8. Take out the garlic pieces now (optional). Add the roasted peppers, chickpeas, dried basil and season to taste with salt and pepper. If the pan looks dry add more broth. Once the pasta is 2-3 minutes before being removed, add the artichoke hearts (so they don't cook too long and get too mushy).
9. Take out the pasta, and drop it in the saucepan. No need to use a strainer here, the extra water will thicken the sauce. Turn up the heat to increase the simmer. Mix the noodles around with the sauce until everything is hot, and most of the liquid is evaporated. You can also add you olive oil for finishing at this point. Check the seasoning and plate. Optional add-ons: crumbled bacon, cheese or chopped parsley.

Depending on your choice pasta, you'll end up with about 12 grams of fiber with standard pasta and 20 grams with whole wheat pasta. You'll also have 3-4 servings of veggies in this meal. Not bad for 30 minutes of work.

How to use up the chickpeas. Here are a few quick and easy ideas.

1. Sauté the beans with onions and garlic. Finish with a squirt of lemon juice and a teaspoon of nicer olive oil. Serve as a side with fish or chicken. Or mix it with some couscous for a side dish with pork chops.
2. Make some high fiber chicken curry.
3. Make hummus
4. Toss with Chimichurri sauce, cooked chicken, cherry tomatoes and steamed or sauteed swiss chard for a quick lunch -- you can do this in the microwave too, add chicken a bit of chicken broth, chopped swiss chard and the beans. Microwave about 2 minutes, till food is hot and chard is soft. Or leave out the chard, and add fresh spinach or arugula to the hot chicken and beans so it wilts slightly. Then add the tomatoes and chimichurri.
5. Toss with shrimp and a parsley caper sauce.