From the AICR Test Kitchen
Week of March 22, 2010
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Contact: Alice Bender, (202) 328-7744

Penne with Vegetables

from the 
American Institute for Cancer Research

Easy to prepare for a pleasing weeknight meal, this primavera-style recipe helps you with your “5-a-day” goal by providing a generous array of vegetables – more than 1 cup per serving.

A specialty of the Campania Region, which includes Naples, Capri and Sorrento, the name penne comes from the Italian word for pen. Whole-wheat and white versions are available, along with gluten-free penne made from corn, rice and other ingredients.

From the zucchini, the jewel of the squash family – with its spring-like flavor and flesh as delicate as a flower – to the broccoli, bell peppers, mushrooms, spinach and tomatoes, this medley of vegetables provides an extensive range of texture and taste. The word zucchini comes from the Italian zucchino, meaning small squash. And, as a general rule, smaller zucchinis are tastier than the larger varieties.

Inhabitants of Central and South America have been eating squash for 7,000 years and enjoying bell peppers for 5,000 years. Characterized by their thick, juicy texture, these peppers are aptly named for their bell shape.

The Italian seasoning mixture of dried basil, oregano, rosemary, thyme, sage and marjoram infuses the dish with a classic Italian taste. Avoid sprinkling the seasoning directly from the bottle into a steaming pot because the hot moisture causes caking and hastens flavor loss for the herbs remaining in the bottle. Add a dash of coriander and red pepper flakes if you want to spice things up a bit. In addition, you can substitute grated Pecorino Romano for the Parmesan if you want a stronger taste.

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 2 minutes of cooking time. Drain pasta/broccoli well and set aside in a 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.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $91 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.