Fiber, protein perk up pasta

If you haven’t noticed, pasta is getting a makeover. Instead of the nutritionally flabby white strands of the past, food scientists are putting muscle into the formulations, transforming pasta into a high-powered protein and fiber source.

Typically, pasta is made from refined wheat. It’s low in dietary fiber and has about six or seven grams of protein per 2-ounce serving.

The remodeled versions using whole wheat or a combination of whole wheat and other grains have twice the dietary fiber. The protein content is 30 to 50 percent higher than that of conventional pasta. Different brands have different formulations.

Most of the high-protein, high-fiber pastas I’ve sampled incorporate egg whites for protein. Some include pea flour, which has a mild and pleasant flavor. You’ll have to experiment to find the brand that delivers the taste you prefer.

In addition, different brands deliver different textures. Some have a slightly gritty texture because of the whole grains. That’s not a quality that bothers me. However, if you’re used to smooth pasta, I suggest using the whole-grain varieties in salad, where the texture is less noticeable than in a simple dish of pasta with garlic and olive oil.

The following vegetarian entree uses high-protein, high-fiber pasta and beans. If you’re looking for palatable ways to increase your fiber intake, this is a delicious option.

Pasta and bean summer salad

Salt

Water

1 cup high-fiber, high-protein rotini pasta

2 cups coarsely chopped romaine lettuce

1 cup cherry tomatoes, halved

1 cup canned kidney beans, rinsed and drained

1 scallion, trimmed and chopped

1 tablespoon chopped basil

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