Dietitian’s tip:
As an alternative of spaghetti with meat sauce, strive baked ziti, a tube-shaped pasta dish, loaded with recent greens. Serve with mixed-grain bread and a facet of sliced strawberries and bananas.
Variety of servings
Serves 2
- Weight administration
- Wholesome-carb
- Diabetes meal plan
- Excessive-fiber
Components
- 2/3 cup raw ziti (about 2 ounces)
- 1 can (14 ounces) low-sodium tomatoes, drained (maintain 1/2 cup of the juice)
- 1/2 cup sliced carrots
- 1 cup chopped broccoli
- 1/2 cup diced inexperienced bell pepper
- 1/4 cup sliced mushrooms
- 2 garlic cloves, minced
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon floor black pepper
- 1/2 cup reduced-fat shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
Instructions
Warmth the oven to 375 F. Flippantly coat a baking dish with cooking spray.
Fill a big pot 3/4 full with water and produce to a boil. Add the pasta and cook dinner till al dente (tender), 10 to 12 minutes, or use the package deal instructions. Drain the pasta.
In a nonstick frying pan over medium warmth, add the juice from the canned tomatoes.
Stir within the carrots, broccoli and inexperienced pepper. Saute the greens till tender, about 5 minutes.
Add the mushrooms and garlic and cook dinner for an additional 5 minutes.
Add the tomatoes, basil, oregano and black pepper to the vegetable combination. Prepare dinner over low warmth for 3 to five minutes.
Put the cooked greens in a big bowl.
Add the cooked pasta and shredded mozzarella cheese. Toss gently to combine.
Spoon the combination into the ready baking dish.
Sprinkle with the grated Parmesan cheese. Cowl with aluminum foil and bake till the combination is sizzling and bubbly, about quarter-hour.
Take away the aluminum foil and bake quarter-hour extra. Put every serving of pasta right into a warmed bowl.
Serve instantly.
Dietary evaluation per serving
Serving measurement: About 2 1/2 cups
- Energy 366
- Complete fats 11 g
- Protein 20 g
- Ldl cholesterol 35 mg
- Complete carbohydrate 47 g
- Dietary fiber 7 g
- Monounsaturated fats 3 g
- Saturated fats 6 g
- Added sugars 0 g
- Sodium 615 mg
- Trans fats Hint
- Complete sugars 10 g
- Polyunsaturated fats 1 g
- Potassium 998 mg
- Calcium 526 mg
- Magnesium 56 mg
- Vitamin D 17 IU
- Iron 4 mg