NUTRITION PROFILE:
Healthy Weight
This Greek-inspired pasta dish features zucchini, bell pepper, peas, fresh mint and feta. Cherry tomatoes and chopped kalamata olives also work well.
Makes 8 servings, about 1 1/2 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1 medium onion, sliced
1/2 teaspoon salt
1 yellow bell pepper, sliced
1 medium zucchini, trimmed, halved lengthwise and thinly sliced
3 cloves garlic, minced
1/2 cup dry white wine
Freshly ground pepper to taste
1 pound whole-wheat penne
1 1/2 cups baby peas (if frozen, rinse under warm water and drain)
1/2 cup packed fresh mint leaves, chopped
3/4 cup crumbled feta cheese (4 ounces)
1. Put a large pot of water on to boil.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and salt and cook, stirring occasionally, until the onion is beginning to brown, 3 to 5 minutes.
3. Add bell pepper and zucchini to the onion. Cook, stirring, until the vegetables are just beginning to soften, 3 minutes. Stir in garlic and continue cooking until fragrant, 1 minute more. Stir in wine and pepper; simmer until most of the wine has evaporated, 1 to 2 minutes.
4. Meanwhile, cook penne in the boiling water according to the package directions, until al dente. Drain, reserving 1/2 cup of the cooking liquid. Return the pasta to the pot.
5. Stir the reserved cooking liquid and the vegetables into the pasta along with the remaining 1 tablespoon oil, peas, mint and feta.
NUTRITION INFORMATION: Per serving: 305 calories; 6 g fat (3 g sat, 3 g mono); 13 mg cholesterol; 51 g carbohydrate; 10 g protein; 8 g fiber; 326 mg sodium; 236 mg potassium.
Nutrition bonus: Vitamin C (75% daily value).
3 Carbohydrate Servings
Exchanges: 3 starch, 1 vegetable, 1 fat
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