Vegetarian, Low-Fat Penne with Triple Tomato Pesto (high fiber)

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Vegetarian< Low-Fat Penne with Triple Tomato Pesto (high fiber)

 

Recipe By :

Serving Size : 2 Preparation Time :0:00

Categories : Pasta Vegetarian

Amount Measure Ingredient -- Preparation Method

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1 teaspoon olive oil

2 tablespoons minced onion

1/2 teaspoon minced garlic

2 8-oz cans whole-tomatoes with juice -- quartered

2 plum tomatoes -- cut into 1/2-in chunks

2 tablespoons coarsely chopped soft sundried tomatoes -- see

notes

1/4 teaspoon ground black pepper

1/4 teaspoon sugar -- or equivalent

2 tablespoons minced fresh parsley

4 teaspoons minced fresh basil or chives

TO COMPLETE THE DISH:

6 ounces penne pasta

grated Parmesan cheese -- optional garnish

basil leaves -- optional garnish

 

Bring a medium-size saucepan of water to boil over high heat.

To make the pesto, heat the olive oil in a medium-size skillet over medium

heat. Add the onion; cook, stirring for 1 minute. Add the garlic; cook 30

seconds longer, stirring to prevent browning. Stir in the canned tomatoes

with juice, plum tomatoes, and sun-dried tomatoes. Stir to break up any

large pieces. Add basil, pepper and sugar. Cook over medium -low heat,

uncovered, for about 10 minutes, stirring occasionally. Add parsley and

basil or herb of choice during the last minute or two of cooking to warm.

Taste; adjust seasonings.

While the sauce is simmering, add the pasta to the saucepan of boiling

water. Reduce the heat to medium-high and cook until al dente, 10 to 12

minutes. When pasta is done, drain well. Pour it into the skillet and toss

with the pesto. Taste; adjust seasonings. Spoon into a low-sided bowl;

garnish.

VARIATIONS: *Saute 4 tbs. minced red bell pepper with the onion and garlic.

*Herbal choices: oregano or thyme. *Add a dash of nutmeg. *Add up to 1-cup

cooked chicken breast meat. Add 1/2 cup each cooked navy beans and cooked

cross-cut green beans.

Makes 2 servings.

Calories..397....Fat...3 g...Protein......14 g

Carbs...79 g...Sodium..409 mg....Fiber...7 g.

NOTES : Use marinated sun dried tomatoes or juice dried tomatoes in juice or

water until pliable. Coarsely chop. [With dry-packed sun dried tomatoes.)