Nutrition Facts
Nutrition Facts
Calories | 280 | |
---|---|---|
Total Fat | 7 g | |
Saturated Fat | 2 g | |
Trans Fat | 0 g | |
Polyunsaturated Fat | 1 g | |
Monounsaturated Fat | 3 g | |
Cholesterol | 5 mg | |
Sodium | 370 mg | |
Total Carbohydrate | 41 g | |
Dietary Fiber | 10 g | |
Sugars | 7 g | |
Protein | 15 g |
Dietary Exchanges
2 starch, 2 vegetable, 1 medium-fat meat
Ingredients
-
4 ounces dried, whole-grain penne pasta -
1 tablespoon olive oil (extra virgin preferred, divided use) -
1 medium onion (chopped) -
1 medium green bell pepper (chopped) -
2 medium garlic cloves (minced) -
4 medium tomatoes (chopped) -
1 cup frozen, cut okra -
1/2 no-salt-added 15.5-oz can kidney beans (rinsed, drained) -
3 medium dried bay leaves -
1 teaspoon dried oregano (crumbled) -
1/2 teaspoon dried thyme (crumbled) -
1/8-1/4 teaspoon crushed red pepper flakes -
1/4 cup chopped, fresh parsley -
1/2 teaspoon salt -
2 ounces shredded, low-fat mozzarella cheese -
2 tablespoon shredded, or, grated Parmesan cheese
Directions
-
Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside. -
Meanwhile, in a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the onion and bell pepper for 3-4 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 10 seconds, stirring constantly. Stir in the tomatoes, okra, beans, bay leaves, oregano, thyme, and red pepper flakes. Bring to a simmer. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender. Remove from the heat. Discard the bay leaves. -
Stir the parsley, salt, and the remaining 2 teaspoons oil into the ratatouille. Serve over the pasta. Sprinkle with the mozzarella and Parmesan.
Tip: Serving size 1 cup ratatouille and 1/2 cup pasta
Diabetes & Heart Healthy Cookbook, 2nd edition
The ľ¹ÏÖ±²¥ has developed tasty and heart-healthy recipes that meet its dietary recommendations. These recipes are also designed to be consistent with the American Diabetes Association dietary guidelines and will introduce variety into meal plans for anybody looking to eat a more healthful diet.
Sample Recipes:
Salmon Baked with Cucumbers and Dill
Seared Chicken with Strawberry Salsa