Just a sprinkling of walnuts lends crunch and flavor to this pasta dish without adding a lot of fat or calories.
CARB GRAMS PER SERVING: 40
Nutrition Facts Per Serving:
Servings: 4 (1 2/3-cup) main-dish servings or 10 (3/4-cup) side-dish servings
Calories: 268
Total Fat: (g)10
Saturated Fat: (g)1
Cholesterol: (mg)0
Sodium: (mg)7
Carbohydrate: (g)40
Fiber: (g)5
Protein: (g)9
Vitamin A: (DV%)0
Vitamin C: (DV%)0
Calcium: (DV%)0
Iron: (DV%)0
Diabetic Exchanges
Starch: (d.e.)2
Vegetables: (d.e.)1
Fat: (d.e.)1.5
Ingredients
6 ounces dried whole wheat or multigrain penne or rotelle pasta
1 tablespoon olive oil
1/4 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
1/4 cup snipped fresh parsley
2 teaspoons snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/4 teaspoon coarsely ground black pepper
2 tablespoons grated Parmesan cheese (optional)
Directions
Cook pasta according to package directions. Drain and set aside.
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.
Source: Penne with walnuts and peppers
Nutritional Info
Servings Per Recipe: 3
Amount Per Serving
Calories: 180.3
Total Fat: 7.8 g
Cholesterol: 25.0 mg
Sodium: 704.9 mg
Total Carbs: 16.0 g
Dietary Fiber: 3.5 g
Protein: 11.5 g
Ingredients
2 cups reduced-sodium chicken broth or vegetable broth
1/2 cup and 1 tbsp dry lentils
1/2 cup and 1 tbsp chopped onion
1/4 cup and 2 tbsp uncooked brown rice
3 tbsp dry white wine, or chicken broth
1/2 tsp dried basil
1/8 tsp salt
1/4 tsp dried oregano
1/8 tsp dried thyme
1/8 tsp garlic powder
1/8 tsp pepper
3/4 cup shredded reduced-fat Swiss cheese, divided
Directions
In a bowl, combine the first 11 ingredients; stir in 1/2 cup cheese.
Transfer to a 1-1/2-qt. baking dish coated with nonstick cooking spray
Cover and bake at 350*F for 1-1/2 to 2 hours or until lentils and rice are tender and liquid is absorbed, stirring twice.
Uncover; sprinkle with remaining cheese.
Bake 2-3 minutes longer or until cheese is melted.
Number of Servings: 3
* Recipe submitted by SparkPeople user LILLAKE.
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 228.1
Total Fat: 15.3 g
Cholesterol: 6.6 mg
Sodium: 677.0 mg
Total Carbs: 23.9 g
Dietary Fiber: 12.0 g
Protein: 7.3 g
Ingredients
1 cup baby eggplant, diced
1 cup zucchini, diced
1 cup yellow squash, diced
1 small box mushrooms, diced
1 cup yellow onion, diced
1 cup red pepper, diced
4 whole wheat-low carb/low-fat large-size tortillas
5 tbsp low fat mayonnaise
1 tsp cumin
1/2 tsp sea salt
1 tbsp fresh garlic, minced
1/2 tsp black pepper
2 tbsp olive oil
1 tbsp lemon juice or vinegar of choice
Directions
In a large bowl, add first 6 ingredients, toss with olive oil, salt and pepper.
Saute’ in large skillet until veggies are tender.
Remove from heat and return to large bowl and set aside.
In a small bowl, mix mayo, cumin and pepper with 1 tbsp of lemon juice or vinegar.
Toss with veggies and place on tortilla.
Roll up and enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user DEBJOY.
Nutritional Info
Servings Per Recipe: 2
Amount Per Serving
Calories: 232.8
Total Fat: 8.5 g
Cholesterol: 12.6 mg
Sodium: 175.6 mg
Total Carbs: 32.1 g
Dietary Fiber: 3.4 g
Protein: 7.6 g
Ingredients
1/2 cup uncooked quinoa
1 tsp. extra virgin olive oil
2 cloves garlic, sliced very thin
1 cup fresh spinach
1 ounce feta cheese
Directions
Rinse the quinoa in a strainer. (Use a sifter if you don’t have a strainer that’s small enough.) In a small saucepan, add the quinoa and 1 cup of water. Bring to a boil over high heat, then cover and reduce heat to simmer until water is absorbed, about 10-15 minutes.
Meanwhile, heat a skillet over medium heat and add the olive oil and garlic. Cook the garlic in the oil until the edges of the garlic turns very light brown, being careful not to burn the garlic (reduce heat to low if necessary). When the quinoa is done cooking, add it to the skillet along with the spinach. Stir it together until the spinach wilts. Add the crumbled feta cheese and stir to combine. Makes 2 servings.
Number of Servings: 2
Recipe submitted by SparkPeople user SLIMKATIE.
Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 168.0
Total Fat: 9.2 g
Cholesterol: 28.4 mg
Sodium: 278.0 mg
Total Carbs: 8.2 g
Dietary Fiber: 1.9 g
Protein: 13.6 g
Ingredients
4 cups shredded cabbage
1 cup grated carrot
1/2 cup chopped green onions
1/2 cup liquid egg substitute
1 cup skim milk
6 tbsp shredded Swiss cheese
1/2 tsp seasoned salt
2 tbsp minced fresh parsley
2 tbsp shredded Parmesan cheese
Direction
Using nonstick cooking spray, saute’ the cabbage, carrot and onions until crisp-tender.
Transfer to a greased shallow 2-qt baking dish (a glass 8″ x12″ works well).
In a bowl, combine the egg, milk, Swiss cheese and seasoned salt.
Pour over the vegetables.
Sprinkle with the parsley and Parmesan cheese.
Bake, uncovered, at 350 degrees for 30-35 minutes or until a knife inserted near the center comes out clean.
Number of Servings: 6
Recipe submitted by SparkPeople user SPROUT.
Vege Island