4 cups sliced, assorted vegetables (zucchini, broccoli, peas) 1 cup grape or fresh tomatoes, chopped and seeds removed 8 ounces whole-wheat pasta (rotini, bow tie, penne) 1½ Tablespoons vegetable or olive oil 2 medium garlic cloves, minced OR ¼ teaspoon garlic salt ½ cup onion, chopped (about ½ medium onion) 1 Tablespoon dried Italian seasoning ¼ teaspoon salt 1/8 teaspoon black pepper ¼ cup parmesan cheese
1 cup shredded mozzarella cheese
Directions:
1. Wash and prepare vegetables. 2. Cook pasta according to package directions. Drain water from cooked pasta and save ¼ cup of water. 3. Heat oil in a large skillet as pasta cooks. Add garlic and onion to skillet. Sauté over medium heat about 1-2 minutes or until soft. 4. Add any uncooked hard vegetables and cook for 3 minutes. Add soft vegetables and continue to cook. Add Italian seasoning, salt, and pepper. Add tomatoes last and cook until warm. 5. Add cooked drained pasta to the vegetables. Add a little of the water from the pasta if needed. 6. Add cheeses to mixture. Stir until cheese is mostly melted. 7. Serve immediately.
This material is provided by Iowa State University Extension and Outreach. For more tips like this, visit the Spend Smart. Eat Smart. website. http://tinyurl.com/c59523
Recipe Rating:
Nutrition Criteria for Recipes
Recipes must be:
Low in:
Added sugar
Total fat
Trans fat
Sodium
High in:
At least one of the following: vitamin A, vitamin C, calcium, iron, or fiber