Primavera Verde - 27.15g Carbs, 4.31g Fiber, 6.69g Sugar
From: The George Mateljan Foundation
This festive, colorful dish is an excellent way to add health-promoting
vitamins A, K, and C to your Healthiest Way of Eating. The vegetables
you use are only limited by your imagination and it's a great way to
use whatever is is in your refrigerator. Enjoy!
Prep and Cook Time: 50 minutes
1 medium onion, quartered and sliced thin
1 small red bell pepper, cut in 1 inch strips
1 medium carrot, cut in very thin sticks 1-1/2 inches long
1 bunch thin asparagus, cut 1-1/2 inches long, discard bottom fourth
1 1/2 cup zucchini or summer yellow squash, cut in thin 1 inch strips
6 medium cloves garlic, chopped
1 15 oz can diced tomatoes, with juice
1 Tbsp PLUS 1/4 cup vegetable broth
1 cup fresh basil, chopped
3 Tbsp fresh sage, minced
1 cup fresh parsley, minced
3 Tbsp fresh oregano, minced
Salt and black pepper to taste
4 oz whole grain linguini pasta
4 oz Chevre goat cheese (optional)
Bring salted water to a boil for pasta.
Chop onion and garlic and let sit for 5 minutes to bring out their
hidden health-promoting benefits.
Chop remaining vegetables.
Heat 1 Tbsp broth in medium stainless steel skillet. Healthy Saute
onion in broth over medium heat, stirring frequently for 3 minutes.
Add vegetables in order given, waiting about 1 minute between each.
Add tomatoes and broth and simmer for another couple minutes, until
vegetables are barely tender, about 10 minutes. If needed, you can
add a touch more liquid to keep moist. Add minced herbs. Season with
salt and pepper.
While vegetables are simmering, cook pasta according to package
instructions and strain through colander.
Toss pasta with vegetable mixture and top with goat cheese if desired.
Serves: 6
Total Weight: 264.77g
Nutrition per Serving:
134.83 Calories, 6.24 Calories from Fat, 0.39 Calories from Saturated Fat,
6.07g Protein, 27.15g Carbs, 4.31g Dietary Fiber, 0.17g Soluble Fiber,
0.68g Insoluble Fiber, 6.69g Total Sugar, 1.66g Monosaccharides,
0.57g Disaccharides, 15.92g Other Carbs, 0.69g Total Fat, 0.04g Saturated Fat,
0.05g Mono Fat, 0.11g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
497.69mg Potassium, 212.89mg Sodium
