ZUCCHINI-PASTA ITALIAN STYLE

This is a vegetarian dish, does not include any extra protein via addition of TVP.  (You could add TVP if you like.)  I had originally served it over Whole Soybean Pasta by Nutrition Kitchen however that product is no longer available.  Serving it over whole wheat pasta is the next best option.

.  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .   YIELD: 5  1/2  CUPS   (veggies and sauce only)

INGREDIENTS:

2   TB OLIVE OIL

1   MED ONION, SLICED IN CRESCENTS

1   CUP BELL PEPPER STRIPS

1 ½   TB MINCED GARLIC

4   MED ZUCCHINI SQUASH, sliced lengthwise and then cut into ½” pieces

1   tsp DRIED CRUSHED BASIL (or better yet, USE FRESH if you have it!!!)

1 ½   CUPS MARINARA SAUCE (I use Trader Joe’s brand  low sodium marinara sauce, 1 jar/26 oz = 3 cups)

1   cup water

.

METHOD:

Saute ONION in OLIVE OIL until onion is caramelized.

Add:

BELL PEPPER and GARLIC and saute until peppers are almost done.

Add:

ZUCCHINI, BASIL, MARINARA SAUCE, and WATER.  Stir well and cover. Let simmer for 15 min until zucchini are tender-crisp.

Serve over Whole Wheat Spaghetti. For each cup of spaghetti use 1 cup of zucchini-marinara mix.

Serve with a salad.

.

YIELD:     5  1/2   cups

SERVING SIZE:  1   CUP   (ZUCCHINI/MARINARA SAUCE ONLY)

EACH SERVING CONTAINS:

CALORIES. . . . . . . . . . . . . . . . .  109

TOTAL FAT  .  .  .  .  .  .  .  .  .  . 5.8 g

SAT FAT  .  .  .  .  .  .  .  .  .  .  .  0.7 g

TRANS FAT  .  .  .  .  .  .  .  .  .  .  .  0

CHOLESTEROL  .  .  .  .  .  .  .  .   15.5 mg

SODIUM  .  .  .  .  .  .  .  .  .  .  .  30.4 mg

TOTAL CARBS  .  .  .  .  .  .  .  .  . 14.4 g

FIBER  .  .  .  .  .  .  .  .  .  .  .  .  . 2.7 g

SUGAR  .  .  .  .  .  .  .  .  .  .  .  .  9.3 g

PROTEIN  .  .  .  .  .  .  .  .  .  .  .  .3.3 g

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