Here’s a recipe with a simple stir-together meal from EatRight.org.

Ingredients:

8 oz uncooked penne pasta

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

1 16oz package frozen broccoli florets, thawed

1 16 oz can of garbanzo beans, drained and rinsed

1 medium-sized red bell pepper, thinly sliced; slices halved

½ teaspoon salt

¼ cup freshly grated or shredded parmesan cheese

Freshly ground black pepper

 

Directions:

 

  1. Cook pasta in boiling salted water according to package directions.
  2. Heat the oil in a large skillet over low heat
  3. Add the garlic and sauté for 5 minutes, allowing the flavors to fully release into the oil
  4. Add the broccoli, beans, pepper, 3 tablespoons water, and salt
  5. Cover and adjust heat to medium. Steam, stirring occasionally, 5 to 7 minutes, or until the broccoli is hot and pepper is crisp and tender
  6. Toss the pasta with the vegetables. Top with the parmesan cheese and fresh pepper

 

For a spicier flavor, add more garlic and/or pepper.

Substitute any vegetables you like, varying cooking time as needed.

 

Nutritional Information:

Serving size: 1 cup

Serves 8

 

Calories: 265, Total fat: 6g, Saturated fat: 2g, Cholesterol: 2mg, Sodium: 215mg, Total Carbohydrates: 41g, Dietary fiber: 7g, Protein: 12g

 

Note: You can use 16oz (2 cups) of frozen peas instead of garbanzo beans, if you prefer.  The amount of protein is similar.

 

By Melissa Ohlson, MS, RD, LD

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