Healthy Recipes: Penne with Vegetables

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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