Penne with Walnuts and Peppers

Penne with Walnuts and Peppers

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From: Diabetic Living Magazine

Just a sprinkling of walnuts lends crunch and flavor to this vegetarian pasta dish, without adding a lot of fat or calories.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 6 ounces dried whole wheat or multigrain penne or rotelle pasta
  • 1 tablespoon olive oil
  • ¼ cup walnuts, coarsely chopped
  • 4 large cloves garlic, thinly sliced
  • 2 medium green, red and/or yellow sweet peppers, seeded and cut lengthwise into bite-size strips
  • 1 small red onion, cut into thin wedges
  • 1 cup halved red or yellow cherry or grape tomatoes
  • ¼ cup snipped fresh parsley
  • 2 teaspoons snipped fresh rosemary or ½ teaspoon dried rosemary, crushed
  • ¼ teaspoon coarsely ground black pepper
  • 2 tablespoons grated Parmesan cheese (optional)

Preparation

  • Prep

  • Ready In

  1. Cook pasta according to package directions. Drain and set aside.
  2. Meanwhile, in a large skillet, heat oil over medium heat. Add walnuts and garlic. Cook about 2 minutes or until light brown, stirring frequently. Add sweet peppers and red onion. Cook for 5 to 7 minutes or until vegetables are crisp tender, stirring frequently. Add tomatoes; cook and stir for until heated through. Stir in parsley, rosemary and black pepper. Put pasta in a large shallow bowl. Top with walnut-pepper mixture; toss gently to coat. If desired, sprinkle with Parmesan cheese.

Nutrition information

  • Serving size: 1⅔ cups
  • Per serving: 268 calories; 10 g fat(1 g sat); 5 g fiber; 40 g carbohydrates; 8 g protein; 29 mcg folate; 0 mg cholesterol; 5 g sugars; 927 IU vitamin A; 61 mg vitamin C; 33 mg calcium; 3 mg iron; 7 mg sodium; 301 mg potassium
  • Nutrition Bonus: Vitamin C (102% daily value)
  • Carbohydrate Servings:
  • Exchanges: 2 starch, 1½ fat, 1 vegetable

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