Broccoli, garlic and rigatoni
Dietitian's tip: Broccoli is high in vitamins A and C, which are considered antioxidant vitamins. Broccoli also has isothiocyanates, indoles and flavonoids — phytochemicals that may help prevent cancer.
SERVES 2
Ingredients
1/3 pound rigatoni noodles
1 cup broccoli florets (tops)
2 tablespoons Parmesan cheese
2 teaspoons olive oil
2 teaspoons minced garlic
Freshly ground black pepper, to taste
Directions
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
While the pasta is cooking, in a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli, cover and steam until tender, about 10 minutes.
In a large bowl, combine the cooked pasta and broccoli. Toss with Parmesan cheese, olive oil and garlic. Season with pepper to taste. Serve immediately.
Nutritional Analysis(per serving)Calories 358 Cholesterol 4 mg
Protein 13 g Sodium 97 mg
Carbohydrate 60 g Fiber 3 g
Total fat 7 g Potassium 278 mg
Saturated fat 2 g Calcium 95 mg
Monounsaturated fat 4 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 3
Fats 1/2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 3
Milk and milk products 1/2
Nonstarchy vegetables 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 3
Vegetables 1
Dairy foods (low-fat or fat-free) 1/2
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00374
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