8 ounces of whole grain pasta
1 tablespoon extra-virgin olive oil
1 cup chopped onion (1 small onion)
3/4 cup chopped red bell pepper (about 1/2 large pepper)
2 cloves garlic, minced
2 teaspoons tomato paste
2 Zucchini chopped
2 tomatoes, chopped
¼ cup reserved pasta cooking water
DirectionsCook the pasta according to package directions. Before draining the pasta reserve ¼-1/2 cup cooking water to use if needed.
Add oil to a large nonstick skillet and allow to get hot over medium heat. Add the onions and peppers and sauté for 5 minutes. Add in the garlic, tomato paste and stir to combine well. Allow the tomato paste to brown on the bottom of the pan, this develops the flavors (~ 2-4 minutes). Once the tomato paste cooks down; add in the zucchini, and tomatoes. Stir occasionally allow to cook for 8-10 more minutes. If the pan dries out too much, add a little bit of pasta water to allow cooking to continue.
Yield: 4 Servings (serving size: 1 cup pasta, 3/4 cup vegetables mixture)
Nutrition Breakdown: Calories 320, Fat 7g (2.5g saturated fat), Cholesterol 0mg, Sodium 140mg, Carbohydrate 54g, Fiber 10g, Protein 14g.
Diabetes Exchanges: 2 Vegetables, 3 Starches, 1 Lean protein, 1 Fat