Penne With Summer Squash Recipe
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Penne With Summer Squash
1 lb dry penne pasta
preferably whole-wheat
1/4 cup olive oil
preferably extra-virgin
3 medium garlic cloves, minced
2 large shallots, finely chopped
4 small zucchini, (1 lb.)
thinly sliced
8 oz small pattypan squash quartered (2
1 1/2 tsp finely grated lemon peel
1/2 tsp salt
1/2 tsp freshly ground pepper
1/2 cup finely shredded fresh basil
1/3 cup chopped fresh chives
1/2 cup shaved fresh Parmesan cheese, (optional)
6 SERVINGS DAIRY-FREE
Lemon peel lends both tang and sweetness to this light summery dish. You
can add extra salt if you prefer to omit the Parmesan cheese.
MEAL PLAN: Serve with black olives, some crusty bread and an arugula salad
dressed with a red wine vinaigrette.
Bring large pot of lightly salted water to a boil. Add penne and stir
occasionally to prevent sticking. Cook until just tender, about 10
minutes.
Meanwhile, in large deep skillet, heat oil over medium heat. Add garlic
and shallots and cook, stirring, until lightly browned, 2 minutes. Add
zucchini and squash and cook, stirring occasionally, until tender and
golden at edges, about 6 minutes.
Drain penne, reserving 1 cup cooking water. Stir lemon peel, salt, pepper
and reserved cooking water into squash mixture.
Transfer penne to large serving bowl. Add squash mixture, basil and
chives
and toss to combine. Sprinkle with Parmesan cheese if using and serve
hot.
PER SERVING: 215 CAL.; 643 PROT.; 10G TOTAL FAT (1G SAT. FAT): 28G CARB.;
0 CHOL ,183MG SOD.: 3G FIBER
Converted by MC_Buster.
Per serving: 104 Calories (kcal); 9g Total Fat; (75% calories from fat);
2g Protein; 5g Carbohydrate; 0mg Cholesterol; 182mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat;
0 Other Carbohydrates
Recipe by: Vegetarian Times Magazine, August 1999, page 18
Converted by MM_Buster v2.0n.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 104 Calories; 9g Fat (75.1%
calories from fat); 2g Protein; 5g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 182mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 2
Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Preparation Time: 0:00 |
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Dieting made easy
If your aim is to get in shape and develop your general vitality, then, without doubt, you should eat a meticulously prepared sensible meal plan. In theory, this ought to incorporate five helpings of fruit & vegetables each day and involve the correct mix of carbohydrates, fats, and proteins.
When deciding on a daily routine, you have to endeavour to moderate your intake of refined carbohydrate, salt and fats.
At the start of a diet, people ordinarily concentrate on chain store and brand name food items professing to be 'low fat'. To do this is frequently foolish, seeing as how a food product may be lowered in fat, but whilst still being contain excess calories and carbohydrates.
One useful tip is to drink plenty of water. From time to time in the course of a busy morning, you guess that you want to eat when in truth you simply want a healthy cup of water or cranberry juice. The sensations of hunger and thirst are much the same, but one of the two leads to bad health and one doesn't.
Rather than focusing on which food types that you really should remove from your meal plan, concentrate on the nutritionally sound foods which you might want to introduce to your dietary regime. If one can bring in a few nourishing fruit & veg into your daily routine, you will find that you feel more satisfied and have a substantially decreased chance of being tempted by those unwholesome midday nibbles.
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