Vermicelli tossed with roasted asparagus and tomatoes
Dietitian's tip: When you use fat, try to choose monounsaturated sources such as olive oil. If used in place of other fats, monounsaturated fat can lower your risk of heart disease by reducing your blood cholesterol level.
SERVES 2
Ingredients
6 asparagus spears
2 teaspoons lemon juice
2 teaspoons olive oil
5 ounces vermicelli
1 medium tomato, chopped
1 tablespoon minced garlic
2 tablespoons chopped fresh basil
4 tablespoons freshly grated Parmesan cheese
1/8 teaspoon ground black pepper, or to taste
Directions
Preheat the oven to 400 F.
In a glass baking dish, add the asparagus, lemon juice and 1 teaspoon of the olive oil. Toss to coat evenly. Bake uncovered until tender-crisp, about 10 minutes. Remove from oven and allow to cool. Cut into 1-inch pieces.
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.
Add the pasta to a large bowl. Drizzle the remaining 1 teaspoon olive oil over the pasta and toss gently. Add the tomato, garlic, basil, asparagus, 2 tablespoons of the Parmesan cheese and pasta. Toss to mix evenly.
Divide the pasta between individual plates. Top each serving with 1 tablespoon Parmesan cheese and black pepper, as desired. Serve immediately.
Nutritional Analysis(per serving)Calories 375 Cholesterol 9 mg
Protein 15 g Sodium 158 mg
Carbohydrate 59 g Fiber 3 g
Total fat 9 g Potassium 292 mg
Saturated fat 2 g Calcium 141 mg
Monounsaturated fat 4 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 3 1/2
Fats 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
Nonstarchy vegetables 2
Fats 2
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/NU00578
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