Post by ruth on Nov 17, 2006 15:13:04 GMT
Penne With Spinach and Feta
In addition to a great carb kick, this recipe packs an impressive 3 milligrams of iron—more than a chicken breast. Pump iron and get your run on with this great and quick dinner.
Prep: 10 minutes | Cook: 18 minutes | Makes 4 servings
INGREDIENTS:
12 ounces uncooked whole-wheat penne (or other small shaped pasta)
1 tablespoon olive oil
1 medium onion, diced (about 1 cup)
2 garlic cloves, minced
11/2 cups pear or cherry tomatoes
(about 1/2 pound) or 1/2 (14.5-ounce) can diced tomatoes, drained
3/4 cup fat-free, less-sodium chicken broth
1 (6-ounce) package fresh baby spinach or arugula leaves
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup crumbled feta cheese
INSTRUCTIONS:
1. Cook pasta according to package directions, omitting salt and fat.
2. Meanwhile, warm the olive oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, 4 minutes. Add garlic and cook, stirring, 30 seconds. Add tomatoes and broth; bring to a simmer, and cook 5 minutes or until the tomatoes soften and some liquid evaporates. Use a wooden spoon to lightly crush tomatoes. Slowly stir in spinach or arugula; cook, stirring, 2 minutes or until leaves wilt.
3. Drain pasta. In serving bowl, toss pasta with warm tomato-spinach sauce. Season with salt and pepper. Garnish with cheese.
NUTRITION PER SERVING:
CALORIES 282 (18% from fat); FAT 6g (sat 2g, mono 2g, poly 1g); CHOLESTEROL 11mg; PROTEIN 12g; CARBOHYDRATE 50g; SUGARS 2g; FIBER 7g; IRON 3mg; SODIUM 247mg; CALCIUM 115mg
In addition to a great carb kick, this recipe packs an impressive 3 milligrams of iron—more than a chicken breast. Pump iron and get your run on with this great and quick dinner.
Prep: 10 minutes | Cook: 18 minutes | Makes 4 servings
INGREDIENTS:
12 ounces uncooked whole-wheat penne (or other small shaped pasta)
1 tablespoon olive oil
1 medium onion, diced (about 1 cup)
2 garlic cloves, minced
11/2 cups pear or cherry tomatoes
(about 1/2 pound) or 1/2 (14.5-ounce) can diced tomatoes, drained
3/4 cup fat-free, less-sodium chicken broth
1 (6-ounce) package fresh baby spinach or arugula leaves
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup crumbled feta cheese
INSTRUCTIONS:
1. Cook pasta according to package directions, omitting salt and fat.
2. Meanwhile, warm the olive oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, 4 minutes. Add garlic and cook, stirring, 30 seconds. Add tomatoes and broth; bring to a simmer, and cook 5 minutes or until the tomatoes soften and some liquid evaporates. Use a wooden spoon to lightly crush tomatoes. Slowly stir in spinach or arugula; cook, stirring, 2 minutes or until leaves wilt.
3. Drain pasta. In serving bowl, toss pasta with warm tomato-spinach sauce. Season with salt and pepper. Garnish with cheese.
NUTRITION PER SERVING:
CALORIES 282 (18% from fat); FAT 6g (sat 2g, mono 2g, poly 1g); CHOLESTEROL 11mg; PROTEIN 12g; CARBOHYDRATE 50g; SUGARS 2g; FIBER 7g; IRON 3mg; SODIUM 247mg; CALCIUM 115mg