Colorful and Easy: A Cancer Fighting Dish

Eating plenty of plant foods is key to a diet that can lower risk for colorectal cancer according to the just-released WCRF/AICR Continuous Update Project: Colorectal Cancer. This report found that foods containing dietary fiber, particularly whole grains, reduce risk for this cancer.

This recipe for Penne with Vegetables is perfect for an early summer dish that you can put together quickly. It provides fiber-rich foods linked to lower colorectal cancer risk including whole-grain pasta and a variety of vegetables. You can use whatever vegetables are in season for the freshest flavors.

Penne with Vegetables

• 8 oz. uncooked whole-wheat penne pasta
• 4 cups broccoli florets
• 2 Tbsp. olive oil, divided
• 4 cloves garlic, minced
• 1 small onion, thinly sliced
• 1 medium green bell pepper, cut into thin slices
• 1 medium red bell pepper, cut into thin slices
• 1 1/2 cups sliced fresh mushrooms
• 1 medium zucchini, sliced, about 2 cups
• 1/2 cup fat-free, reduced-sodium vegetable or chicken broth
• 1-2 tsp. dried Italian seasoning
• 2 large fresh tomatoes, diced
• 4 cups fresh chopped spinach leaves
• 1/2 tsp. grated fresh lemon rind
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese (Pecorino Romano may be substituted)
• 1/4 cup fresh basil leaves, for garnish

Cook pasta per package directions. Add broccoli last 1-2 minutes of cooking time. Drain pasta/broccoli well and set aside in large bowl.

In large skillet add 1 tbsp. oil, garlic, onion, bell peppers and mushrooms and sauté over medium-high heat stirring occasionally until onions and peppers are tender, about 2 minutes. Add zucchini and continue to sauté for another 2 minutes, stirring occasionally.

Add broth and Italian seasoning and cook for about 1 minute.

Reduce heat to medium, add tomatoes and cook for 5 minutes, stirring frequently.

Stir in spinach and lemon rind. Cook covered for about 2 minutes or until spinach is tender.

Add cooked mixture to pasta/broccoli and toss to coat well. Season with salt and pepper.

Drizzle with remaining olive oil and top with Parmesan cheese. Garnish with fresh basil leaves.

Makes 6 servings

Per serving: 260 calories, 8 g total fat (1.5 g saturated fat), 41 g carbohydrate, 
10 g protein, 8 g dietary fiber, 150 mg sodium.