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April’s Eye Healthy Recipe

Eye Healthy Recipes: Courtesy of

Whole Wheat Penne with Spinach and Gorgonzola


Especially rich in: lutein, zeaxanthin, folate, and zinc, with modest amounts of vitamin C. Most of the omega-3s are from plant sources, which are not quite as good as the EPA and DHA in fish.

Also rich in: iron, fiber, B vitamins, calcium, potassium, and copper


·         10 oz. uncooked whole wheat penne pasta

·         Olive oil cooking spray

·         1 1/2 cup yellow onion, diced (~ 1 medium onion)

·         3 large clove garlic, minced

·         1/2 cup chicken broth

·         3 Roma tomatoes, chopped (~2 cups)

·         1 (6-ounce) bag fresh baby spinach

·         1/3 cup fresh basil, chopped or 1 teaspoon dried basil

·         Salt and pepper to taste

·         2/3 cup crumbled gorgonzola cheese

·         1/3 cup pine nuts (optional)



1.    Cook pasta according to package directions, without salting water.

2.    While pasta is cooking, spray a large, non-stick frying pan with cooking spray. Heat over medium-high heat. Add onions, then stir and cook until slightly transparent, approximately 5 minutes. Add garlic, stir and cook for another minute. Add broth and let simmer for 3 minutes. Add tomatoes, toss, and simmer for 2 minutes. Add spinach and basil, cook and stir for approximately 2 minutes, or until leaves wilt. Remove from heat and salt/pepper to taste.

3.    Drain pasta and add to spinach mixture. Thoroughly toss. Serve on a platter and top with gorgonzola and pine nuts.

Makes 6 servings.

Nutritional Information (per serving): 300 Calories; 25% fat (8.3 g total, 2.8 g saturated), 57% carbohydrate (43 g), 18% protein (13.5 g), 8 mg cholesterol, 8.6 g fiber, 27 mg vitamin C, 1.33 mg vitamin E, 271 mg sodium.