Italian Vegetables
Pasta tossed with squash, cauliflower, broccoli and tomato, seasoned with basil — 322 calories, 40 minutes.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Italian vegetables with pasta: zucchini, cauliflower, broccoli, celery and onion simmered in tomato sauce with basil and tossed with pasta. About 322 calories a serving with 12 g protein and very little fat; most of the calories are the pasta.
Cut the vegetables small and roughly the same size so they cook in the same ten minutes. Start the cauliflower and celery first, add the broccoli and zucchini after, and stop while they still have some bite; they soften further in the hot sauce.
Cook the pasta in well-salted water and save a little of the water to loosen the sauce. Leftovers keep three days and are good reheated or cold as a pasta salad.
Ingredients
- Pasta (Dry, Enriched)2 1/2 ounces pasta, any shape (76 g dry) (76 g)
- Squash (Summer)1/3 cup zucchini, sliced (38 g)
- Tomato (Puree, Canned)2 1/2 tablespoons low-sodium tomato sauce (39 g)
- Celery1/2 stalk celery, chopped (20 g)
- Cauliflower3 tablespoons cauliflower florets (20 g)
- Broccoli3 tablespoons broccoli florets (13 g)
- Onions (Yellow)1 tablespoon onion, diced (10 g)
- Basil1/3 teaspoon
- Salt (optional)1/6 teaspoon
- Water1/3 cup
- Cut the vegetables small and even; add the quick-cooking ones last.
- Salt the pasta water well; the sauce itself has almost no salt.
- Save a few spoonfuls of pasta water to loosen the sauce when tossing.
- Keeps three days refrigerated; also good cold.
- Contains: wheat (pasta).
- For gluten-free, use brown rice or chickpea pasta. Add white beans or grated Parmesan for more protein.
Method
- Wash your hands and all surfaces before you start.
- Cook the pasta according to the package directions, then drain.
- While the pasta cooks, bring the water to a boil in a small pan.
- Add the broccoli, cauliflower, zucchini, onion and celery. Cover and simmer about 8 minutes, until just tender.
- Drain off most of the water, leaving a little in the pan.
- Stir in the tomato sauce and basil and heat through.
- Spoon the vegetables over the drained pasta and toss.
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