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.