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This recipe is reprinted with permission from the publisher.
Pasta Tricolore
Here, the three colors come from the combination of veggies. You can mix any three colors you like.
Makes 4 servings (255g each), 2 cups each: Vegetarian; Good for leftovers
1 medium (253g) zucchini
1 medium (191g) yellow squash
8 ounces (227g) whole- wheat fusilli or penne pasta
1 large (189g) red bell pepper, seeded and cut into thin strips
Juice and grated zest from 1 lemon (50g)
1 tablespoon (14g) olive oil
12 cup (67g) pitted Kalamata or other Italian or Greek black olives, sliced
12 cup (25g) chopped fresh basil
1 ounce (28g) grated Parmesan cheese (see note)
Salt and freshly ground black pepper to taste (optional)
4 sprigs fresh basil
1. Cut the zucchini and squash in half lengthwise. Use a teaspoon to scrape the seeds out of each half. Cut crosswise into 1 2- inch- thick crescents.
2. Cook the pasta according to the package directions, adding the red pepper when 5 minutes remain to cook the pasta and adding the zucchini and squash with 2 minutes remaining. Drain the pasta and vegetables and place in a large bowl.
3. Meanwhile, whisk the lemon juice and zest with the olive oil.
4. Add the lemon juice oil mixture, olives, basil, and cheese and toss to combine. Season with salt and pepper if desired. Garnish each serving with a sprig of basil.
NOTE: 1 ounce Parmesan equals about 1 2 cup freshly grated cheese or 1 4 cup packaged grated cheese.
Nutritional Information per Serving
Calories 310 CD 1.22 Carbohydrate 51g Fat 8g Protein 13g Fiber 7g
Traditional
Fettuccine Alfredo
How we lowered the CD
Switched from a cream sauce to a small amount of olive oil plus vegetables
Used whole- wheat pasta in place of white and decreased the portion size
Volumetrics
Pasta Tricolore
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