Penne tossed with cherry tomatoes, asparagus and goat cheese
Dietitian's tip: Though this recipe calls for penne — a smooth, diagonally cut tube pasta — you can substitute any type of pasta, including farfalle, mostaccioli, rotelle or ziti.
SERVES 2
Ingredients
1/3 pound penne pasta
1/2 cup asparagus, chopped into 1-inch pieces
1 tablespoon water
1/2 cup cherry tomatoes, halved
1/4 cup fresh basil, chopped, plus whole leaves for garnish
1 tablespoon minced garlic
1/8 teaspoon freshly ground black pepper
2 ounces goat cheese
Directions
Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
While the pasta is cooking, put the asparagus and water in a microwave-safe bowl. Heat the asparagus on high power until tender-crisp, about 3 minutes.
In a bowl, combine the cherry tomatoes, basil, garlic and pepper. Add the asparagus, pasta and goat cheese and toss until well mixed. Place in the refrigerator for at least 20 minutes to cool.
Divide the pasta between the plates. Garnish with fresh basil leaves and serve.
Nutritional Analysis(per serving)Calories 381 Cholesterol 25 mg
Protein 15 g Sodium 329 mg
Carbohydrate 62 g Fiber 2 g
Total fat 7 g Potassium 427 mg
Saturated fat 4 g Calcium 173 mg
Monounsaturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 3
Protein and dairy 1
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
Nonstarchy vegetables 3
Meat and meat substitutes 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 3
Vegetables 3
Dairy foods (low-fat or fat-free) 3
http://www.mayoclinic.com/health/hea...ecipes/NU00420
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