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Step One: Fill your plate with fruits and vegetables.Step Two: Make more of your grains whole.Step Three: Nosh on nuts.Step Four: Slash sodium. Enjoy spaghetti with red sauce and a glass of wine...
The hot pasta is drained over the beans to rinse, warm and mix—all in one step!
4 ounces uncooked whole-grain penne or rotini pasta
2 tablespoons Smart Balance® Cooking Oil, divided
1 cup diced onion
1 cup diced green bell pepper
1 small zucchini, thinly sliced
1 garlic clove, minced
1/4 cup chopped fresh or 1 tablespoon dried basil
1/4 teaspoon crushed red pepper (optional)
1 (15.5-ounce) can navy beans
2 cups bottled light pasta sauce
2 ounces shredded part-skim mozzarella cheese
2 tablespoons grated Parmesan cheese
Cook pasta according to package directions, omitting salt and fat.
While pasta cooks, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and bell pepper, and cook 5 minutes or until edges begin to brown; add zucchini and garlic, and cook 3 minutes or until tender, stirring frequently. Remove from heat and stir in basil, crushed red pepper (if desired) and remaining 1 tablespoon oil. Cover to keep warm.
Place beans in a colander. Drain pasta over the beans, rinsing them with the hot cooking liquid; shake off excess liquid. Add beans and pasta to the vegetable mixture in skillet and toss gently. Gently stir in pasta sauce. Cover and cook on medium-low 10 minutes to absorb flavors and heat thoroughly, stirring occasionally. Top with mozzarella and Parmesan, cover and cook 2 more minutes or until cheese is melted.
Makes 4 servings. (serving size: 1 1/2 cups)
Nutrition Per Serving:
11.0g total fat
2.7g saturated fat
4.4g monounsaturated fat
3.2g polyunsaturated fat
0g trans fatty acids
617mg omega-3 fatty acid
2,569mg omega-6 fatty acid
9g dietary fiber