Crunchy Vegetables with Angel Hair

By Barbara Day, M.S., R.D., C.N.

Here’s a pasta recipe that is full of vegetables. You can substitute your favorite vegetables. If you don’t like zucchini, you can substitute green or red peppers. The recipe includes whole wheat pasta but you can substitute ½ whole grain and ½ white pasta or all white pasta if you want. Whole grain pasta is higher in dietary fiber and nutrients, too.

Nutritional Information Per Serving:  344 calories, 13 grams protein, 10 grams of fat,  51 grams of CHO, 8 grams dietary fiber, 132 mg sodium.

Preparation Time: 10 minutes  Cook Time: 15 minutes

 

Serves:  4

Ingredients

  • 1/2 pound of whole wheat angel hair
  • 1 tbsp extra virgin olive oil
  • 2 carrots, cut julienne style
  • 1 zucchini, cut julienne style
  • 1 pint cherry tomatoes, halved
  • Salt & pepper to taste
  • 2 cups broccoli florets
  • ½ cup of shredded mozzarella cheese or romano cheese
  • 1/2 tbsp extra virgin oil

Instructions

Bring a large pot of water to boil. In a skillet, heat olive oil. Saute carrots for 4 minutes.  Add zucchini and cherry tomatoes.  Cook for an additional minute.  Season with salt & pepper.  Add broccoli and pasta to boiling water. Cook until tender. Drain and toss with the vegetables.  Top with remaining cheese & olive oil before serving.

Shopping List

  • 1 pound of whole wheat angel hair
  • extra virgin olive oil
  • 2 carrots
  • 1 zucchini
  • 1 pint cherry tomatoes
  • broccoli florets
  • shredded mozzarella cheese or romano cheese

Image from: www.scordo.com/2011/10/angel-hair-with-rainbow.com

 

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.     

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